special-operations-nutrition-guide

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123 Table 11–2. Supplement Content of Energy Drinks Beverage, Serving Size Caffeine (mg) Taurine (mg) Ginseng (mg) Guarana extract (mg) L-Carnitine (mg) GRL (mg)* Red Bull, 8.3 oz Monster Energy, 8 oz Arizona Green Tea, 8 oz Rockstar Original, 8 oz Rockstar Juiced, 8 oz Full Throttle, 16 oz SoBe No Fear, 8 oz SoBe Adrenaline Rush, 8.3 oz 80 1000 – – – 600 70 1000 200 * * Unknown amount 7.5 1000 100 100 – 100 80 1000 25 25 25 – 80 1000 25 25 25 – 144 605 90 .70 14 – 83 1000 50 50 25 – 78 1000 25 50 250 – Amp, 8.4 oz 75 10 10 150 – – Crunk Juice, 8.3 oz 100 – – – – – Spark, 8 oz 120 200 – – 10 – Rush, 8.3 oz 50 1000 – – Unknown Amount 1505 Redline, 8 oz Bookoo, 8 oz 250 – – – – 637 120 1000 – – – – Socko, 8 oz 80 1000 20 25 – 75
12 Enemy Agents In This Chapter Smokeless Tobacco (ST) Alcohol Antihistamines Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) Steroids Multi-Ingredient Steroid Alternatives Ephedra Key Points • All tobacco products, including smokeless tobacco, are addictive, and can cause cardiovascular damage and various forms of cancer. • Alcohol, in excess, can lead to dehydration and compromise performance. Do not mix drugs and alcohol: beware of alcohol-drug interactions. • Over-the-counter drugs, such as antihistamines, non-steroidal antiinflammatory drugs, and aspirin should be used in moderation and under a physician’s care if being used for long-term therapy. • NSAIDs should not be used during deployments because they make bleeding difficult to control. • Steroids and steroid alternatives are illegal and unsafe; they can seriously harm the body and negatively affect performance. Enemy agents are substances that may pose significant detrimental effects on health, even if some may enhance performance or make one feel better, be it physical, mental, or psychological. If these agents are used, it is important to be aware of their potential harmful effects, on either health or performance. The enemy agents of interest in this chapter will be chewing tobacco, alcohol, antihistamines, steroids, nonsteroidal anti-inflammatory medications, other over-the-counter products, and ephedra. Enemy Agents: Substances that impair physical, mental, or psychological performance or compromise health. = =Smokeless Tobacco links. Smokeless Tobacco (ST) Like 7.3 million persons in the United States, many SOF personnel have been or are frequent users of smokeless tobacco (ST). The majority of people who use ST are young and middle age adult males. The primary reason ST is considered an enemy agent is because of its adverse effects on health. Persons who use ST have: • 50-fold higher risk of oral cancer than those who do not use ST. • Increased risk for gum disease.
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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
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9 Secrets to Keeping Lean In This C
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68 CHO and Endurance The figure bel
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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 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
Page 181 and 182: 168 with markers of oxidative stres
Page 183 and 184: 170 • Unconventional Warfare. •
Page 185 and 186: 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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