- Page 1 and 2:
The Special Operations Forces Nutri
- Page 3 and 4:
ii Authors Dr. Patricia Deuster, Ph
- Page 5 and 6:
iv Executive Summary 1 The Warrior
- Page 7 and 8:
vi per pound of body weight per day
- Page 9 and 10:
Table of Contents 1 The Warrior Ath
- Page 11 and 12:
x 11 Looking for the Edge- Dietary
- Page 13 and 14:
xii Principles of Good Eating Medit
- Page 15 and 16:
2 This manual is intended to be a r
- Page 17 and 18:
4 Sensitivity of Energy Balance The
- Page 19 and 20:
Name: Activity Obstacle course 4-mi
- Page 21 and 22:
8 Simple Carbohydrates: Simple suga
- Page 23 and 24:
10 fat consumption, excess fat can
- Page 25 and 26:
12 Where Did The Numbers Come From?
- Page 27 and 28:
14 Clenched Fist = 8 fl oz Baseball
- Page 29 and 30:
16 • Urine and stools. The easies
- Page 31 and 32:
18 Fluid Replacement Beverages If t
- Page 33 and 34:
4 High Performance Catalysts In Thi
- Page 35 and 36:
22 Table 4-1. Examples and Comparis
- Page 37 and 38:
24 • Keep foods out of direct lig
- Page 39 and 40:
26 take. Also, requirements might b
- Page 41 and 42:
28 Vitamin and Mineral Dietary Supp
- Page 43 and 44:
30 Table 4-4. Nutrients and Their T
- Page 45 and 46:
32 % of Energy Everyday Nutrition a
- Page 47 and 48:
34 Too rigorous a training program
- Page 49 and 50:
36 Nutritional intervention within
- Page 51 and 52:
38 Blood Glucose (mM) = =Click here
- Page 53 and 54:
Table 5-3. Good Potassium Sources F
- Page 55 and 56:
42 Table 5-5. Criteria for COTS Rec
- Page 57 and 58:
44 These CHO-rich supplements are u
- Page 59 and 60:
46 A balanced meal includes foods f
- Page 61 and 62:
➀ ➁ ➂ Sample label for Macaro
- Page 63 and 64:
50 • Fruit: Grab several pieces o
- Page 65 and 66:
7 Optimal Choices for Eating Out In
- Page 67 and 68:
Main Meal The main course, or main
- Page 69 and 70:
56 Drink only one glass of wine ver
- Page 71 and 72:
58 adequate vitamins and minerals,
- Page 73 and 74:
8 Healthy Snacking In This Chapter
- Page 75 and 76:
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
- Page 103 and 104:
==Jump to: Bitter Orange Boron Bran
- Page 105 and 106:
92 ==Jump to: Bitter Orange Boron B
- Page 107 and 108:
94 ==Jump to: Bitter Orange Boron B
- Page 109 and 110:
96 ==Jump to: Bitter Orange Boron B
- Page 111 and 112:
98 ==Jump to: Bitter Orange Boron B
- Page 113 and 114:
==Jump to: Bitter Orange Boron Bran
- Page 115 and 116:
==Jump to: Bitter Orange Boron Bran
- Page 117 and 118:
==Jump to: Bitter Orange Boron Bran
- Page 119 and 120:
106 ==Jump to: Bitter Orange Boron
- Page 121 and 122:
108 ==Jump to: Bitter Orange Boron
- Page 123 and 124:
110 ==Jump to: Bitter Orange Boron
- Page 125 and 126:
112 ==Jump to: Bitter Orange Boron
- Page 127 and 128: 114 ==Jump to: Bitter Orange Boron
- Page 129 and 130: 116 ==Jump to: Bitter Orange Boron
- Page 131 and 132: 118 ==Jump to: Bitter Orange Boron
- Page 133 and 134: 120 ==Jump to: Bitter Orange Boron
- Page 135 and 136: 122 ==Jump to: Bitter Orange Boron
- 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: 164 Example: clude coffee, teas and
- 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
- Page 187 and 188: 174 Nutrition Suggestions: • Puri
- Page 189 and 190: 176 Table 15-12. Special Reconnaiss
- Page 191 and 192: 178 Table 15-13. Nighttime Air Miss
- Page 193 and 194: 180 work related conflicts may occu
- Page 195 and 196: 182 Researchers in Australia develo
- Page 197 and 198: 184 regulate mood and relieve stres
- Page 199 and 200: 186 In addition to alcohol-related
- Page 201 and 202: Table 17-1. Examples of Functional
- Page 203 and 204: 190 Coenzyme Q10 is sold as a dieta
- Page 205 and 206: 192 Preventive Measures • Increas
- Page 207 and 208: 194 Lowering Risks The risk of CHD
- Page 209 and 210: 196 Table 17-5. Nutrients that Prot
- Page 211 and 212: 198 Type II Diabetes The incidence
- Page 213 and 214: 200 A healthy diet is achieved by b
- Page 215 and 216: 202 Table 18-1. Content of EPA and
- Page 217 and 218: 204 sumption is an example where th
- Page 219 and 220: 206 One of the primary reasons for
- Page 221 and 222: 208 Table 18-4. Types of Phytonutri
- Page 223 and 224: 210 casions. Also, many high-fiber
- Page 225: 212 An Alkaline Diet The energy-pro