special-operations-nutrition-guide

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117 Digestion Inhibitors Digestion inhibitors are typically high fiber products, such as psyllium, chitosan, glucomannan, guar gum, guggul and inulin. Claims How It Works Dose Adverse Effects Prevent weight gain by blocking the absorption or digestion of food. They may slow digestion and interfere with or prevent the absorption of fat and carbohydrates. Each product promotes a certain dose. For example, chitosan has been used in doses ranging from 1–5 grams and with other inhibitors. A specific combination of 1.2 grams of chitosan combined with 1.2 grams of glucomannan daily has been used. Also, 2.5 grams of chitosan with 1 gram of psyllium have been used. Major potential problems include gastrointestinal upset, nausea, gas, bulky stools, and constipation. Comments Chitosan appears to block the absorption of 5–9 grams of fat daily; which is equivalent to only 45–81 kcal/day. Therefore, these products may not be effective for weight loss. The Good, the Bad and the Ugly Facts The following supplements are categorized as “good” due to the availability of data derived from scientific, controlled studies that have demonstrated safety and effectiveness of these products for specific conditions. The Good Facts Multivitamins for Protection from “Vending Machine Mal<strong>nutrition</strong>” A daily multivitamin/mineral supplement providing less than 100% of the RDI for any one nutrient is reasonable for individuals that consistently fail to consume a balanced diet. However, it is important to avoid “mega” dose products that supply 1000% of the RDI for beta-carotene, vitamin A, vitamin E and other fat-soluble vitamins. Long-term use of high doses of fat-soluble vitamins can cause toxicity symptoms. == 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
118 ==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 Chromium • May be beneficial in lowering blood glucose and blood lipid levels in patients with diabetes. The Bad Facts None of the following products should be used. The following supplements are listed as “bad” due to serious health risks or adverse effects linked to use. Steroids and Steroid-Enhancers These agents have been linked to liver toxicity, testicular shrinkage, breast enlargement in males, adverse effects on lipid levels and increased risk of heart attack and stroke. Andro and Andro precursors • Banned for use by military personnel! • Listed as Schedule III controlled substances (cocaine and heroin are also on this list). Hemp Oil From the seed of the hemp plant. • Widely used in body care products, lubricants, paints and industrial uses. • Hemp oil is deliberately manufactured to contain no significant amounts of THC and is therefore not a psychoactive drug. • Banned for use by Air Force personnel. • Pop positive for marijuana on drug urinalysis. Ephedra (Ephedra sinica) • Ephedra is a naturally occurring substance derived from botanicals. The principal active ingredient is ephedrine, an amphetamine-like compound that stimulates the nervous system and heart. • Also known as ma huang, Chinese Ephedra, Ephedrine, Ephedrine Alkaloid, Herbal Ecstasy, Sea Grape, Teamster’s Tea, Yellow Astringent, Yellow Horse. • Ephedra is illegal: On August 17, 2006 the U.S. Court of Appeals for the Tenth Circuit in Denver upheld the FDA final rule declaring all
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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
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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 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
Page 179 and 180: 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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