special-operations-nutrition-guide

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79 Protein intakes over 1.6 g/pound each day may compromise appropriate anabolic signals that promote muscle growth. Table 10–1 provides an overview of calculating protein requirements and Table 10–2 presents the protein content of commonly eaten foods. Some foods with high quality proteins are: • Chicken breast, 8 oz. • Sirloin Steak, 8 oz. • Subway Turkey Sub. • Subway Roast Beef Sub. Table 10–1. How to Calculate Protein Requirements How Much Protein Do I Need? 175 lbs x 0.9 grams = 158 grams 175 lbs x 0.6 grams = 105 grams Body Weight x Requirement Grams/Day My Protein Requirements Are: _______________ x 0.8 grams = ____________ _______________ x 0.6 grams = ____________ Body Weight x Requirement Grams/Day Table 10–2. Examples of Where You Get Protein Food Item Protein (g) Food Item Protein (g) Chicken Breast (8 oz) Subway Roast Beef Sub Vanilla Milkshake 72 Sirloin Steak (8 oz) 41 Subway Turkey Sub 9 Chili (8 oz bowl) 62 42 19 Egg McMuffin, 1 18 Sports Bar, 1 12 TOTAL 138 TOTAL 135 Click here for a sample 1-Day menu with reasonable and excessive protein intakes. Most American diets provide more protein than shown in the example, since protein is also in milk, cheese, fish, and non-animal sources of foods
80 (whole grains, beans, and pasta). Most athletes also consume additional protein in commercially available sports bars, protein powders or carbohydrate/protein supplements. Muscle is only 20% protein and the rest is water and minerals, lactic acid, urea and high-energy phosphates, so it is clear that eating a high protein diet in order to bulk up just doesn’t add up! Protein supplements, which provide excessive amounts of protein or selected amino acids, are discouraged. Although heavily advertised, and in some cases endorsed by celebrities, very high protein intakes from supplements are not needed to build muscle. A properly balanced diet can meet your protein needs very effectively. Concerns with High Protein Intakes The extra dietary protein must be broken down, which results in increased formation and excretion of the waste product, “urea.” This additional waste increases fluid requirements, and places a considerable load on the liver and kidneys. In extreme cases, excessive protein intakes can result in kidney failure. In some individuals, high protein intakes can cause: • Hypertension. • Increased fluid needs. • Diarrhea/abdominal cramps. • Imbalance of the essential amino acids. Other Nutritional Requirements If 100 extra grams of protein were eaten every day for one week, muscle mass should increase by 7 pounds! Clearly, this is not the case. Carbohydrate Requirements Strength training relies on glycogen stores for energy. Thus, carbohydrates (CHO) are very important. 50–70% of daily energy intake should come from CHO. The CHO recommendations for strength training are somewhat less than for endurance athletes, since the overall energy requirements of weight lifting are less. However, depending on the training schedule and aerobic workout duration, 2.5–4 grams of CHO per pound body weight per day may be needed. If only protein is eaten, the body must work hard
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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
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: 78 Victims of Bigorexia Bigorexia,
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 119 and 120: 106 ==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
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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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