special-operations-nutrition-guide

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29 The illustration below presents the relative amounts of “popular” vitamin and minerals needed on a daily basis. Relative Daily Intake of Vitamins and Minerals (mg/d) Click here for the upper limit for vitamins. Click here for the upper limit for minerals/elements. To avoid harmful effects from high doses of supplemental vitamins and minerals, refer to the DRI upper limits. Vitamin and mineral supplements are absorbed best when taken with food. Risks of Vitamin and Mineral Supplements Excessive intakes of some vitamin and mineral supplements can cause multiple side effects, and some vitamins and minerals can be toxic. Although some people take excessive amounts of nutrients on a regular basis, it is important to distinguish between excessive and toxic. Excessive amounts of single or multiple nutrient supplements can upset overall nutrient balance and cause a deficiency of other nutrients. Iron, zinc and copper are good examples, since all three are absorbed via the same route. An excessive intake of zinc can prevent the proper absorption of the others. Additionally, excess vitamin E (in the form of alpha tocopherol) has been shown to slow healing, inhibit the immune system, and increase the risk of bleeding. Symptoms may include fatigue, weakness, headache, blurred vision, and diarrhea. Other fat-soluble vitamins, such as vitamin A and D, can also be taken in excess. Vitamin C overdoses are unlikely, but taking a lot of vitamin C followed by low levels can lead to “rebound scurvy.” Importantly, intakes above DRI upper limits may have significant adverse effects. Table 4–4 provides a list of various nutrients and levels considered to be toxic. Nutrient Table 4–4. Nutrients and Their Toxicity Values Toxicity (units/day) Nutrient Toxicity (units/day) Vitamin A >25,000 IU Magnesium >6,000 mg Beta Carotene None Boron >100 mg
30 Table 4–4. Nutrients and Their Toxicity Values Nutrient Toxicity (units/day) Nutrient Toxicity (units/day) Vitamin D >50,000 IU Chromium >10 mg Vitamin E >1,200 IU Copper >35 mg Vitamin B6 >2,000 mg Iron >100 mg Vitamin C Rare Selenium >1 mg Calcium >2,500 mg Zinc >150 mg Click here for information on popular vitamins and minerals. Do not take a vitamin/mineral supplement with a carbohydrate-protein drink that already contains vitamins and minerals or the supplement and money will be wasted: excess amounts are excreted in the urine.
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: 28 Vitamin and Mineral Dietary Supp
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,
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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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==Jump to: Bitter Orange Boron Bran
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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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