special-operations-nutrition-guide

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25 • Muscle function and growth. • Production of energy. • Reproductive functions. • Immune function. Click here for a list of minerals and their functions. Good Food Sources of Minerals As with vitamins, a variety of foods should be eaten in order to meet requirements for these essential nutrients. Table 4–2 provides a list of foods that are high in selected minerals. Table 4–2. Primary Food Sources for Some Minerals Food Products Green leafy vegetables and dairy products Nuts, soy beans, and cocoa Milk and spinach Legumes, whole grains, and bananas Table salt Meat, eggs, and legumes Red meat, poultry and seafood Red meat and leafy vegetables Major Mineral Calcium Magnesium Sodium Potassium Chloride, iodine Sulfur Zinc Iron Click here for a list of good food sources of minerals. Mineral Requirements for Military Garrison Training The MDRIs reflect the Institute of Medicine (IOM) Dietary Reference Intakes (DRIs). Modifications to these requirements should only be made when sufficient scientific evidence exists to support different requirements and intakes. The recommended values for some minerals should take into account enhanced mineral losses caused by high-performance activities. Evidence strongly indicates that sweat mineral losses of copper, iron and zinc might be significant during garrison training. New recommendations reflect this evidence (See Table 4–3). However, insufficient data exists for sweat losses of calcium, magnesium and selenium to recommend an increased in-
26 take. Also, requirements might be different for specific military situations and more research is required prior to changing current recommendations. Table 4–3. Mineral Intakes for Men: Institute of Medicine Dietary Reference Intakes, Current Military Dietary Reference Intakes, and Recommended Levels for Military Garrison Training and Assault Rations Nutrient IOM RDA or AI* MDRI RDA of AI for MGT RDA for Assault Rations* Calcium (mg) 1,000 1,000 1,000 750–850 Copper (µg) 900 ND 1,800 900– 1,600 Iron (mg) 8 10 14 8–18 Magnesium (mg) Selenium (µg) 420 420 420 400–550 55 55 55 55–230 Zinc (mg) 11 15 15 11–25 Note: Institute of Medicine = IOM; RDA= Recommended Dietary Allowance; AI=Adequate Intake; MDRI = Military Dietary Reference Intakes; MGT= Military Garrison Training; ND= Not Determined; *Institute of Medicine (2006). Special Catalysts: Antioxidants Antioxidants are substances in foods that neutralize highly reactive, destructive compounds called free radicals. Note the following key points about free radicals and antioxidants: • Free radical damage can lead to cancer and heart disease. • Free radicals from harmful pollutants are neutralized by antioxidants. • Foods rich in antioxidants are the best source of antioxidants. • Smokers should consume foods high in antioxidants. =Click here for m = ore information on antioxidants. Some well known antioxidants include: • Vitamin E. • Beta Carotene. • Selenium. • Glutathione.
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: 24 • Keep foods out of direct lig
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
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76 weight or sets of exercise, and/
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78 Victims of Bigorexia Bigorexia,
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80 (whole grains, beans, and pasta)
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82 Table 10-3. Nutritional Tips for
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84 Dietary Supplements and the Law
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86 Table 11-1. Common “Stackers
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88 ==Jump to: Bitter Orange Boron B
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106 ==Jump to: Bitter Orange Boron
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12 Enemy Agents In This Chapter Smo
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126 The ability to focus attention
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128 Abuse and Alcoholism (NIAAA) ha
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130 • Slow down the healing of mu
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132 dose and frequency until no dru
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134 Androstenedione How It Works Do
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In This Chapter The Meal, Ready-to-
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138 Light Weight Rations Survival,
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140 First Strike Rations Negative e
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142 Composition of Rations for Comb
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144 As you deploy to different regi
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146 ers visit your office or, as yo
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148 Fruits and vegetables can be ju
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150 Whenever possible, you should c
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152 Several Days Before a Mission T
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154 Hydration Status Since water is
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156 Limit use of non-issue food ite
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158 and avoid new non-issue foods w
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160 Electrolyte Balance Excessive l
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162 Table 15-6. Potassium Content o
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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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