special-operations-nutrition-guide

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115 Bitter Orange and Country Mallow Other Names How It Works Dose Adverse Effects Comments Orange Peel Extract, Seville Orange, Shangzhou Zhiqiao, Sour Orange, Synephrine, Citrus aurantium, and/or Zhi Shi, Heartleaf, and White Mallow. Synephrine, like ephedra, is a stimulant that increases heart rate and blood pressure. Since serious adverse effects have been linked to low doses of these substances, there is no known safe or recommended dose for these products. The ephedra ban was upheld after a recent court challenge in Feb 2007; the Food and Drug Administration has submitted recommendations to have both bitter orange and country mallow added to the ephedra ban. Bitter orange and country mallow all contain ephedrine or synephrine, which has been linked to serious cardiovascular, or heart, events to include ischemic stroke, rapid heart rate, heart attacks, and even death. Manufacturers have substituted synephrine in products that previously contained ephedra. Marketed as ephedra-free, they typically contain synephrine from bitter orange and/or country mallow, plus caffeine and/or caffeine-containing supplements. These may pose the same or greater risks than the original product that contained ephedra. Bitter orange has Generally Recognized as Safe (GRAS) status in the US and is commonly found in foods. Conjugated Linolenic Acid (CLA) Claims Other Names How It Works Improves body composition/decrease fat mass in overweight or obese persons; reduces hunger. Conjugated LA, CLA-Triacylglycerol, LA, Linoleic Acid. CLA may help shrink fat tissue by inducing cell death of fat cells. == Jump to: Bitter Orange Boron Branched Chain Amino Acids Caffeine Carnitine Choline Chondroitin Sulfate Chromium Chrysin CoEnzyme Q10 Conjugated Linoleic Acid Cordyceps Creatine DHEA Ephedra Fish Oil Ginkgo Biloba Ginseng Glucosamine Glutamine Guarana HMB Hoodia Hydroxycitric Acid/HCA Hydroxymethylbutyrate 5-Hydroxytryptophan Lysine Melatonin Nitric Oxide Pycnogenol Quercetin St. John’s Wort Synephrine Tribulus Terrestris Tryptophan Turmeric Tyrosine Whey Protein Yohimbe
116 ==Jump to: Bitter Orange Boron Branched Chain Amino Acids Caffeine Carnitine Choline Chondroitin Sulfate Chromium Chrysin CoEnzyme Q10 Conjugated Linoleic Acid Cordyceps Creatine DHEA Ephedra Fish Oil Ginkgo Biloba Ginseng Glucosamine Glutamine Guarana HMB Hoodia Hydroxycitric Acid/HCA Hydroxymethylbutyrate 5-Hydroxytryptophan Lysine Melatonin Nitric Oxide Pycnogenol Quercetin St. John’s Wort Synephrine Tribulus Terrestris Tryptophan Turmeric Tyrosine Whey Protein Yohimbe Conjugated Linolenic Acid (CLA) Dose Adverse Effects Comments Ephedra Doses ranging from 2–7 grams per day have been used, but more than 3.4 grams per day does not confer additional benefit. CLA has been associated with gastrointestinal distress to include nausea, loose stools, and heart burn. One form of CLA might predispose to type 2 diabetes and cardiovascular disease. Although CLA appears to reduce hunger, this is not associated with a reduction in energy intake. Ephedra has been banned and should not be used under any circumstances. Garcinia Cambogia or HCA Claims Other Names How It Works Dose Adverse Effects Comments Inhibits conversion of excess calories to body fat. Hydroxycitrate, Hydroxycitric Acid, Super Citri- Max, Citrimax, Citrilean, Citrinate and Malabar Tamarinda. Garcinia may interfere with fat production by inhibiting the formation of fatty acids. It may also lower the formation of LDL and triglycerides. In addition, HCA may suppress appetite by promoting glycogen synthesis. Several different doses have been used: 300 mg three times daily; 500 mg four times daily; and 1000 mg three times daily. Doses up to 2800 mg/ day appear to be safe for short periods of time (up to 90 days). Can cause nausea, gastrointestinal distress and/or headache. No conclusive evidence is available that Garcinia cambogia or HCA promotes any significant changes in weight.
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The Special Operations Forces Nutri
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ii Authors Dr. Patricia Deuster, Ph
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iv Executive Summary 1 The Warrior
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vi per pound of body weight per day
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Table of Contents 1 The Warrior Ath
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x 11 Looking for the Edge- Dietary
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xii Principles of Good Eating Medit
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2 This manual is intended to be a r
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4 Sensitivity of Energy Balance The
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Name: Activity Obstacle course 4-mi
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8 Simple Carbohydrates: Simple suga
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10 fat consumption, excess fat can
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12 Where Did The Numbers Come From?
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14 Clenched Fist = 8 fl oz Baseball
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16 • Urine and stools. The easies
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18 Fluid Replacement Beverages If t
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4 High Performance Catalysts In Thi
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22 Table 4-1. Examples and Comparis
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24 • Keep foods out of direct lig
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26 take. Also, requirements might b
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28 Vitamin and Mineral Dietary Supp
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30 Table 4-4. Nutrients and Their T
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32 % of Energy Everyday Nutrition a
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34 Too rigorous a training program
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36 Nutritional intervention within
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38 Blood Glucose (mM) = =Click here
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Table 5-3. Good Potassium Sources F
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42 Table 5-5. Criteria for COTS Rec
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44 These CHO-rich supplements are u
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46 A balanced meal includes foods f
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➀ ➁ ➂ Sample label for Macaro
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50 • Fruit: Grab several pieces o
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7 Optimal Choices for Eating Out In
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Main Meal The main course, or main
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56 Drink only one glass of wine ver
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58 adequate vitamins and minerals,
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8 Healthy Snacking In This Chapter
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62 Work Stash snacks at work Good s
Page 77 and 78: 64 dosage reported on the food labe
Page 79 and 80: 9 Secrets to Keeping Lean In This C
Page 81 and 82: 68 CHO and Endurance The figure bel
Page 83 and 84: 70 Protein Needs Although protein r
Page 85 and 86: 72 ally not a problem, unless you a
Page 87 and 88: 10 Bulking Up In This Chapter Benef
Page 89 and 90: 76 weight or sets of exercise, and/
Page 91 and 92: 78 Victims of Bigorexia Bigorexia,
Page 93 and 94: 80 (whole grains, beans, and pasta)
Page 95 and 96: 82 Table 10-3. Nutritional Tips for
Page 97 and 98: 84 Dietary Supplements and the Law
Page 99 and 100: 86 Table 11-1. Common “Stackers
Page 101 and 102: 88 ==Jump to: Bitter Orange Boron B
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Page 119 and 120: 106 ==Jump to: Bitter Orange Boron
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Page 137 and 138: 12 Enemy Agents In This Chapter Smo
Page 139 and 140: 126 The ability to focus attention
Page 141 and 142: 128 Abuse and Alcoholism (NIAAA) ha
Page 143 and 144: 130 • Slow down the healing of mu
Page 145 and 146: 132 dose and frequency until no dru
Page 147 and 148: 134 Androstenedione How It Works Do
Page 149 and 150: In This Chapter The Meal, Ready-to-
Page 151 and 152: 138 Light Weight Rations Survival,
Page 153 and 154: 140 First Strike Rations Negative e
Page 155 and 156: 142 Composition of Rations for Comb
Page 157 and 158: 144 As you deploy to different regi
Page 159 and 160: 146 ers visit your office or, as yo
Page 161 and 162: 148 Fruits and vegetables can be ju
Page 163 and 164: 150 Whenever possible, you should c
Page 165 and 166: 152 Several Days Before a Mission T
Page 167 and 168: 154 Hydration Status Since water is
Page 169 and 170: 156 Limit use of non-issue food ite
Page 171 and 172: 158 and avoid new non-issue foods w
Page 173 and 174: 160 Electrolyte Balance Excessive l
Page 175 and 176: 162 Table 15-6. Potassium Content o
Page 177 and 178: 164 Example: clude coffee, teas and
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166 Weight Loss ==Nutrition advice
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168 with markers of oxidative stres
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170 • Unconventional Warfare. •
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172 SDV Operation OPORDER: Duration
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174 Nutrition Suggestions: • Puri
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176 Table 15-12. Special Reconnaiss
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178 Table 15-13. Nighttime Air Miss
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180 work related conflicts may occu
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182 Researchers in Australia develo
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184 regulate mood and relieve stres
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186 In addition to alcohol-related
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Table 17-1. Examples of Functional
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190 Coenzyme Q10 is sold as a dieta
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192 Preventive Measures • Increas
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194 Lowering Risks The risk of CHD
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196 Table 17-5. Nutrients that Prot
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198 Type II Diabetes The incidence
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200 A healthy diet is achieved by b
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202 Table 18-1. Content of EPA and
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204 sumption is an example where th
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206 One of the primary reasons for
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208 Table 18-4. Types of Phytonutri
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210 casions. Also, many high-fiber
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212 An Alkaline Diet The energy-pro
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