Navy Seal Nutrition Guide (008-046-00171-5) PDF
Preview Navy Seal Nutrition Guide (008-046-00171-5)
The Navy SEAL Nutrition Guide Patricia A. Deuster, Ph.D. Anita Si: Ph.D. Pierre A. Pelletier, ENS, MC, USNR The Navy SEAL Nutrition Guide Patricia A. Deuster, Ph.D. Anita Singh, Ph.D. Pierre A. Pelletier, ENS, MC, USNR Department of Military and Emergency Medicine Uniformed Services University of the Health Sciences F. Edward Hébert School of Medicine December 1994 Preface The demands imposed by sEAL training are profound, and success requires the mustering of all your strength - physical and mental. One factor that may bring you closer to success is nutritional interventions. It is well known that appropriate nutritional habits and interventions can enhance your ability to perform, and we want you to be familiar with those successful habits. This manual is for you to read, participate in, and use as a resource when you have questions about nutrition and no one is available to get answers from. The first five chapters are very basic - they provide background information about nutrition concepts in general, and little to nothing about performance. However, they are very important for fully understanding the information in subsequent chapters. In the remaining chapters, we have tried to be as specific as possible in terms of what we think you should and shouldn’t do, and given you reasons for our recommendations. For example, in Chapter 8: Restaurants, Fast Foods, and Eating Out, we have given you sam- ple menus at Fast Foods places so you can select a high carbohydrate diet. In the chapter on Mission Recovery, we target three areas you need to focus on and provide ways to ensure a rapid recovery. In Chapter 15, Ergogenic Agents, we discourage the use of some products because not only is there insufficient information, but there may be potential risks and adverse effects associated with using them. Again, our objective is to make you more informed so you can make educated choices about foods and supplements. Many commercial products sold in stores and through magazines make claims so you will pur- chase them. With some products you are wasting your money, and with others, possibly hurting yourself. Other products may actually give you the “edge” and improve your performance, but it takes information to make the appropriate decision. This manual should help you do that. You men are a select group - we know that from our years of working with SEALs and SEAL trainees. For that reason you must be treated as such. This manual has been ptepared with that in mind: we want to help you perform to the best of your abilities under the rigorous conditions you confront in training and during missions. We certainly don’t have all the answers to nutritional enhancement of performance, because the The Navy SEAL Nutrition Guide 7 answers are not all available yet. However, we will continue searching for answers and encourage you to continue asking questions that relate to nutrition and performance so ‘we can help you find those answers. We wish you the best and hope you will let us know when you can’t find answers to your questions. Patty Deuster, Anita Singh, and Pierre Pelletier Bethesda, MD About the Authors D . Patricia Deuster is an Associate Professor and Director of the Human Performance Laboratory in the Department of Military and Emergency Medicine at the Uniformed Services University of the Health Sciences, School of Medicine in Bethesda, Maryland. Her credentials for writing this book are many. She has been con- ducting research in the area of sports nutrition and exercise physiology for over 14 years, has published numerous papers on the nutritional needs of US. Navy SEALs, and has. given many sports nutrition seminars to high school, college, and professional athletes, recreational athletes, SWAT teams, dietitians, and other health professionals. She is also an athlete herself. She was a tennis professional for 5 years and has competed in several triathlons and over 20 marathons; her best marathon time was a 2:48 in the Boston Mara- thon. Dr. Deuster was a nationally ranked runner for several years and a qualifier for the First Women’s Olympic Marathon Trials. She is an avid sportswoman and a former sky- diver who has logged in over 100 jumps. Together with her athletic abilities and interests, professional training, and research endeavors, she is clearly one of the few persons to have been prepared to develop this guide. D Anita Singh received her Ph.D. in Nutrition in 1986 from the Uni- versity of Maryland, where She was selected as an Outstanding Graduate. She is an Assistant Professor in the Department of Military and Emergency Medicine at the Uni- formed Services University of the Health Sciences, in Bethesda Maryland. She is also a registered dietitian and has been working in the area of Sports Nutrition for about 10 years. In addition to looking at nutritional needs of U.S. Navy SEAL trainees, she has studied women who qualified for the First Women’s Olympic Marathon Trials, triath- letes, ultramarathoners and recreational athletes. Dr. Singh has presented her research work at various national and international meetings and has published extensively in sci- entific journals. She is a runner, tennis player and avid hiker. ‘The Navy SEAL Nutrition Guide iti P ierre A. Pelletier ens, mc, usnr will be graduating in1995 from the Uniformed Services University of the Health Sciences (USUHE), School of Medicine, in Bethesda, MD. He received his undergraduate degree from Norwich University in Biology and Chemistry. ENS Pelletier has always been active in athletics both as a partic. ipant and teacher. He was a competitive skier and instructor for eight years and instructed kayaking in New England. He is also active in the Potomac Rugby Union in Maryland and most recently was invited to play with the US Navy Rugby Club. His per- sonal interest in nutrition as it relates to athletics has been nurtured while at USUHS and culminated in a clinical year of research in the Human Performance Laboratory at USUHS where he assisted in writing the manual. He plans to practice Operational Med- icine as a Diving Medical Officer with the US Navy SEALs. Table of Contents Chapter 1 Chapter 2 Chapter 3 Energy Balance = Energy Expenditure - Energy Intake Units of Energy Sensitivity of Energy Balance Components of Energy Expenditure Resting Energy Expenditure Energy Expenditure For Physical Activity Total Energy Expenditure Body Size and Body Mass Index How To Calculate Energy Expenditure Carbohydrate, Fat and Protein: The Energy- Providing Macronutrients Carbohydrate Definition, Composition, and Classification Functions of Carbohydrate in the Body Carbohydrate in the Diet Energy From Carbohydrate Fat Definition, Composition, and Classification Functions of Fat in the Body How Much Fat Should We Eat? Energy From Fat Determining Your Daily Fat Allowance Protein Definition and Composition Functions of Protein in the Body How Much Protein Should I Est? Micronutrients: Vitamins and Minerals What are the Recommended Dietary Allowances? What are Vitamins? ‘What Functions Do Vitamins Serve? ‘What Foods are Good Sources of Vitamins? What are Minerals ‘What Functions Do Minerals Serve? ‘What Foods are Good Sources of Minerals? BAURLONNE ‘The Navy SEAL Nutriton Guide Chapter 4 Chapter 5 Chapter 6 Chapter 7 What Substances May Interfere With Micronutrients? Summary Vitamin and Mineral Supplements Role of Vitamins and Minerals in Physical Activity Benefits of Supplementation Supplement Use and Performance Vitamin Supplements Mineral Supplements Antioxidants Risks of Supplementation What to Look for When Buying Supplements Natural Versus Synthetic Vitamins Presence of Starch, Sugar, and Other Additives Disintegration Rate When to Take? ‘Amount of Nutrient Nutrient Balance Expiration Date Summary Fiber and Health What is Dietary Fiber? Why Should I Eat More Fiber? How Can I Get More Fiber in My Diet? When Should I Minimize My Fiber Intake? Fluid Replacement: Water and Other Beverages Distribution and Functions of Water How to Maintain Water Balance What Conditions Will Increase Water Losses? How Can You Make Sure to Get Enough Fluids? ‘What You Should Drink When and How Much to Drink? Healthy Snacking Tips for Healthy Snacking What Snacks are Best for Different Occasions? Operations at Night Exercises in the Heat Exercises in the Cold o Sustained Operations 6 Snacking On Occasion 6 Chapter 8 Restaurants, Fast Foods and Eating Out ra) Fast Food Restaurants 72 Recommendations for Selecting High Carbohydrate Foods at Restaurants 78 Chapter 9 Nutritional Considerations For Endurance Activities 81 Glycogen Stores and Meeting Your Energy Needs 82. Carbohydrates and Endurance Performance 82 Carbohydrate Loading 86 ‘What is Carbohydrate Loading? 86 ‘Who Should (and shouldn't) Carbohydrate Load? 7 Protein Needs 87 Vitamin and Mineral Needs 87 Fluid Requirements 88 Nutritional Interventions During Training Sessions 89 Summary 90 Chapter 10 Nutritional Considerations For Strength Training EI Benefits of Strength Training 92 Factors Determining Muscle Mass 92 Protein Requirements For Strength Training 93 ‘The High Protein Myth %6 Concems With Very High Protein Intakes 7 Other Nutritional Requirements 98 Carbohydrate Requirements 98 Fat Requirements 8 Vitamins and Minerals 9 Multi-Ingredient Steroid Alternatives - The Bottom Line 99 Summary 100 Chapter 11 Nutrition for Optimum Mission Performance 101 Nutritional Readiness Before a Specific Mission 102 Several Days Before a Mission 1 Timing and Composition of Pre-Mission Meals 102 Nutrition for Maintaining Performance During Training and Missions 103 ‘The Navy SEAL Nutriton Guide vit Inadequate Ration Consumption Dehydration Gastrointestinal Complaints Dietary Considerations for Selected Training and Mission Scenarios Other Considerations Chapter 12 Nutritional Interventions for Mission Recovery Glycogen Restoration Rehydration Sodium/ Electrolyte Replacement Summary Chapter 13 Food for the Field: Military and Other Rations The Meal, Ready-to-Eat, Individual (MRE) Menus Ration, Cold Weather (RCW) Ration Lightweight - 30 Days (RLW-30) Food Packet, Long Range Patrol, (Improved) (LRPII]) Commercial Freeze-Dried Products What Do You Choose? Other Ration Information How Long Will Rations Keep? Rations and Water Requirements Chapter 14 Nutritional Considerations For Adverse Conditions Heat Exposure Fluid Needs: Electrolyte Balance Carbohydrate Intake Energy Intake Cold Exposure Energy Intake Fluid Status ‘Vitamin and Mineral Needs Sustained Operations Carbohydrate Intake Caffeine Fluid Intake Diving and Immersion in Water 104 108 106 106 m4 7 118 120 121 122 123 124 126 127 128 130 138 140 40 40 141 142 a2 4 rrr M5, 146 “7 148 449 149 150 151 151 152 iii
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