special-operations-nutrition-guide

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85 Combining and Stacking Supplements Once it is known what a supplement contains, consideration should be given to what might happen when multiple supplements are combined, or “stacked.” The concept of “stacking” is a concern. Many variations of “stacking” exist. Several examples of stacking and how they work are listed: • “Additive,” or, 1+1=2. This suggests that when two supplements are combined, the effect is equal to the sum of the individual effects. An example of this concept might include calcium and vitamin D. • “Antagonize,” or, 1+1=0. In this case, the effects of one supplement may actually negate the effects of another. One example is the combination of creatine and caffeine: Studies have shown that caffeine antagonizes the effects of creatine. • “Synergize,” or, 1+1=3. This is seen when two supplements are combined and their effect is greater than the sum of their individual effects. An example is Coenzyme Q10 and fat: When CoQ10 is taken with fat, the action of CoQ10 exceeds what is would be if not taken with fat. • “Potentiate,” or, 1+1=10 is similar to synergism, but to a much greater degree. Two examples are vitamin C and iron, and ginseng and caffeine. Vitamin C enhances the absorption of iron, which is a good thing, but if ginseng is taken with caffeine, it may be detrimental, as ginseng has been shown to increase the effects of caffeine, to possibly cause nervousness, sweating, insomnia, and/or an irregular heartbeat. The number of potential stacking combinations is staggering and the effects of combinations of ingredients are, for the most part, unknown. One stacking approach that has proven deadly is the “EAC” stack, with ephedra, aspirin and caffeine. Now that ephedra is banned, ephedra-free products are being used, but the combination remains dangerous and should be avoided. A list of products commonly considered “stackers” used by SOF is shown on the following page. Some are trade names and many are potentially dangerous. Become familiar with ingredients and ask questions about combining different compounds. Table 11–1. Common “Stackers” Muscle Milk NO2 or NO A blend of casein and whey proteins, combined with fats and other substances. Products contain many ingredients, but typically arginine (described below).
86 Table 11–1. Common “Stackers” Hydroxycut GAKIC Epovar Zantrex 3 Xenadrine EFX Triflex Arginine Ethyl Ester Redline A classic EAC stacker that has resulted in a number of deaths: Avoid. A NO product with Glycine-larginine-alpha-ketoisocaproic acid. A NO product with Magnesium Orotate and Potassium Orotate. A thermogenic product with many forms of caffeine. A thermogenic product with synephrine and many forms of caffeine. Company was fined for false advertising. A combination of glucosamine, chondroitin and methylsulfonylmethane. A NO product. A line of products high in caffeine and other substances. ZMA A combination of vitamin B6. Magnesium and Zinc, among other ingredients. Lipo-Products (Lipo-6, Lipo- AMP, Lipo-THIN Lipo-Complex) Animal Cuts Metabolic XXX (Drive, Booster, Action, or Optimizer) Contains many combinations of ingredients—thermogenic agent. May contain up to 20 ingredients, including synephrine: Avoid. Contains many combinations of ingredients—thermogenic agent: Avoid.
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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
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: 84 Dietary Supplements and the Law
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
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
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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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