The Warfighter Nutrition Guide

9
Secrets to Keeping Lean
as a Fighting Machine

Patricia A. Deuster, PhD, MPH, CNS

Teresa Kemmer, PhD, RD

Lori Tubbs, MS, RD

Stacey Zeno, MS

Christiane Minnick, M.Ac

 9 Secrets to Keeping Lean
In This Chapter
Fueling the Machine
as a Fighting Machine
Carbohydrates and the
Fighting Machine

Protein Needs
Key Points
Vitamin and Mineral Needs
• Consumption of carbohydrate (CHO) in defined amounts is the most
Fluid Requirements important fuel strategy for all forms of exercise.
Nutritional Interventions • Depletion of glycogen stores will result in poor performance in the
for Endurance weight room and endurance training sessions, such as a pack run.
• Improper nutrient intake and low muscle glycogen stores may increase
the risk of musculoskeletal injuries.
• CHO ingestion improves the use of amino acids when they are ingest-
ed together.
• Drinking too much plain water can pose performance pitfalls during
prolonged missions/exercise sessions that involve constant movement.
• Individual food preferences should be determined to avoid gastrointes-
tinal distress during training and operations.

W
arfighters must be in excellent physical condition to endure ar-
duous physical tasks for extended periods. Endurance capacity
can be greatly improved by regular physical conditioning, but
it is maintained by sound nutritional practices. This chapter
will discuss key dietary nuances to delay fatigue and reduce the risk of
injury during and after training and/or missions. A well-fueled machine
will work to its full capability and capacity; one that is inadequately fueled
will not.

Fueling the Machine

Prolonged running, swimming, load carrying and/or multiple short
bouts of high intensity activity, imposes significant demands on energy
stores. The primary source of energy for sustained (and resistance) exer-
cise is carbohydrate (CHO); without adequate CHO, performance goals
cannot be achieved. Failure to consume enough CHO may result in:
• Fatigue.
 67

• Poor performance.

• Irritability.

• Poor sleep patterns.

• Musculoskeletal injuries.

Glycogen is composed of many glucose

molecules linked together.

Glycogen (our storage form of CHO) in liver and muscle is the primary
source of glucose/energy for muscles (and brain) during prolonged ac-
tivities. To optimize endurance performance, muscle and liver glycogen
stores must be maintained. The ability to sustain performance will de-
crease markedly when glycogen stores are depleted: Exhaustion is certain
when this happens.

Carbohydrates and the Fighting Machine

Optimizing glycogen stores is a special challenge for military personnel
under sustained operations, be it during training or a mission. The most
practical strategy, whenever possible, is to eat small high CHO meals fre-
quently; this also avoids the possible discomfort of large meals. A small
meal is particularly important in the morning, when liver stores may be
low from not having eaten for several hours. Breaking the fast (breakfast)
with a good source of CHO is critical to maintaining blood glucose and
liver and muscle glycogen stores.

CHO is the most important energy-

providing nutrient for endurance training.

The timing and frequency of CHO intake at various times of the day
and training are crucial determinants for optimizing glycogen stores. The
process is cyclical: CHO should be ingested immediately after exercise to
promote muscle and liver glycogen repletion, at various times before ex-
ercise (breakfast), and at multiple intervals throughout the day. Frequent
CHO ingestion will ensure a readily available source of fuel as glycogen
stores become depleted.
 68

CHO and Endurance

The figure below illustrates patterns of muscle glycogen depletion over
three days, when exercising two hours per day. Subjects on a low CHO diet
gradually depleted their glycogen stores over the three-day period, where-
as glycogen stores were repleted between training sessions on a high CHO
diet. The need to consume foods high in CHO is clear.

Table 9–1. Ranges of CHO Intake

for Varying Duration of Endur-
ance Training Sessions

Exercise Time Carbohydrate

(hrs/day) (g/lb body weight)

1 2.5–4

2 3–4

3 4–5

4 4–6

Example:
Weight = 175 lbs and training is
one hour each day.
Eat 2.5–6 grams CHO per pound of
body weight daily, depending on the 2.5 x 175 kg = 437 grams of CHO

duration of the training session. 4 x 175 kg = 650 grams of CHO

CHO needs are between 437 and
650 grams per day.

Click here to calculate your CHO needs per day.

Another way to think about CHO needs is in terms of energy intake.

Typically, 50–70% of daily energy intake should come from CHO, and at
a minimum, 400 grams of CHO should be consumed each day to ensure CHO intake over 24
adequate glycogen stores. A diet providing 55% of the daily energy intake hours will typically not
needed will almost always provide 400 grams of CHO. When energy in- exceed 650 grams.
take is greater than 4,000 kcals, energy needs should be met by increasing
fat intake. Recommendations for approximate gram amounts of CHO, pro-
tein, and fat for various energy levels are presented in Table 9–2.
 69

Example:
Table 9–2. Approximate Number of Grams of CHO, Protein and Fat for
Train 3 hrs each day and Various Energy Intake Levels During Sustained High-Tempo Operations
take in 3,500 kcal/day
Energy Level CHO (g) Protein (g) Fat (g)
60% of energy from CHO =
(kcal)
3,500 x 0.60 = 2,100
kcal from CHO 3,000 450 120 80
Amount of CHO =
3,500 525 135 100
2,100/4 kcal = 525 grams of CHO
4000 600 150 110

4500 625 165 150

5000 650 180 190

Because each gram of CHO provides 4 kcal, the number of grams of

CHO needed can be easily calculated from energy intake. A list of various
high CHO foods and the grams of CHO provided by each food is provided
in Chapter 5. Complex CHO foods are preferred since they also provide vi-
tamins and minerals in addition to CHO (see Chapter 4). Other important
recommendations include:

Eat high CHO snacks between training

sessions to replenish glycogen stores.

Consume at least 50 grams of CHO with

10–12 grams of protein immediately
after completing a training session.

Fluid replacement beverages and a sports bar are great during recov-
ery from long training sessions because they supply CHO, water, protein,
electrolytes, vitamins and minerals.

Click here for examples of meal replacement beverages and high CHO
sports bars.

Keep a log of all CHO foods eaten for several

days to determine if CHO intake is high enough.
 70

Protein Needs
Although protein requirements are higher for endurance training than
a sedentary lifestyle, rarely is military personnel lacking in protein. Most
diets provide far more than what is needed.

Maintaining a positive energy balance is more

important than increasing protein intake for both
endurance and resistance exercise training.

Importantly, if protein intake is high, and eaten at the expense of CHO,

glycogen stores may be reduced and performance compromised. Protein
requirements were calculated in Chapter 3 so refer to that chapter for more
information. However, in general:

Protein intakes should range from

0.6–0.9 grams per lb body weight/day.

A number of factors will determine the response of the body to the

ingestion of protein. These include:
• Composition of the ingested protein.
• Metabolic state: exercise or rest.
• Presence of other nutrients.
• Timing of ingestion relative to exercise.
• Interactions among all the factors above.
It is well accepted that the composition of the ingested protein is more
important than the quantity. For example, amino acids (protein) from ani-
mal proteins (e.g., milk) may be superior to plant proteins. After resistance
exercise skeletal muscles take up amino acids from milk proteins (such
as whey and casein) faster than from soy protein. Also, during the resting
state, casein protein appears to produce a stronger “anabolic” environ-
ment than whey protein. This is because the amino acids from casein are
absorbed more slowly so that blood levels are elevated over a long pe-
riod of time. After resistance exercise, muscles take up similar amounts of
amino acids from casein and whey.
Ingesting other energy sources in combination with protein also affects
how rapidly the whole body and skeletal muscles take up amino acids. At
rest, the body seems to retain more amino acids when the protein is con-
 71

sumed with CHO. Also, CHO ingestion improves the use of amino acids
when they are ingested together after resistance exercise. Importantly, a
small amount of the essential amino acids together is more effective than
large amounts of protein. The timing of protein ingestion is critical.
Finally, it is unreasonable to give broad recommendations for a particu-
lar amount of protein for Warfighters given all the important regulating
and interacting factors. However, more is not better.
Click to calculate grams needed of CHO, protein, and fat based on
energy needs.

Vitamin and Mineral Needs

Currently, the micronutrient requirements for endurance training are not
well defined. Because of the nature of your training, daily overall needs
may be 1.5–3 times greater than the average man. If a healthy diet com-
posed of a variety of different foods that meets your energy requirements
is consumed, daily vitamin and mineral needs should be met (see Chap-
ter 4 for information on food sources of various vitamins and minerals).
Because endurance exercise may increase the need for antioxidants due
to increases in free radical exposure and cellular breakdown, it is recom-
mended that several foods rich in natural antioxidants (vitamin C, vitamin
E and beta carotene) be consumed, as shown in the table below.

Table 9–3. Some Good Food Sources of Selected Antioxidant Nutrients

Vitamin C Vitamin E Carotenoids

Orange juice Sunflower seeds Carrots

Grapefruit juice Wheat germ Spinach

Broccoli Almonds Cantaloupe

Orange Peanuts Broccoli

Strawberries Spinach Winter squash

Cauliflower Olive oil Dried apricots

Red, yellow peppers Tomato Sweet potatoes

Papaya Kiwi Mango

Dried berries Mango Pumpkin

One important consideration is electrolyte (sodium and potassium) bal-

ance, particularly when training in hot weather. Adequate sodium is usu-
 72

ally not a problem, unless you are on a sodium-restricted diet. However,

potassium requires careful selection of foods. See Chapter 4 for good food
sources of potassium or click here for food sources of minerals.

Fluid Requirements
Ingesting fluids at regular intervals and eating foods with high water
content are important for maintaining hydration and fluid status during
training. Chapter 3 provides a thorough overview of fluid requirements
and different types of beverages. In general:
• Drink one to two cups (8–16 oz) of water 60 minutes before a training
session.
• Drink one cup (8 oz) of a 5–8% CHO drink every 30 minutes dur-
ing exercise lasting more than 60 minutes. This translates into 50–80
grams of CHO/Liter or 9–19 grams/8 oz (Read the Nutrition Label to
determine the amount of CHO per serving).
• To avoid stomach cramps, beverages with a CHO content over 8%,
such as undiluted fruit juices, most energy drinks, and regular sodas,
should not be ingested during exercise.
• Commercial fluid replacement beverages or diluted juices are recom-
mended during training session lasting over 60 minutes.
• Beverages consumed after prolonged exercise should contain sodium,
potassium, and CHO.

It is possible to drink too much water.

Water intoxication is a concern among Warfighters and other athletes

who sustain long bouts of exercise without replenishing important elec-
trolytes contained in sports drinks, gels, and blocks. When drinking plain
water (without sodium), blood levels of sodium may become low and re-
sult in “hyponatremia,” or low blood sodium. This condition is associated
with severe headaches, diarrhea and nausea and, potentially, convulsions
and death.

Nutritional Interventions for Endurance

Nutritional manipulations/interventions can delay fatigue and prevent
conditions detrimental to health and performance such as low blood sugar,
dehydration, and low blood sodium. The primary interventions include:
 73

• Drinking 1–2 cups of a CHO beverage (5-8%) with electrolytes every

30 minutes during exercise to maintain performance.
• When an activity has been maintained for 2–3 hours without a CHO
source, blood glucose levels will fall and cause fatigue. Ingestion of
CHO beverages will prevent the fall in blood sugar (glucose) and delay
fatigue. Ingesting CHO after exhaustion will not allow immediate
resumption of activities.
• Solid CHO foods, such as fruits, and energy and sports bars, are ac-
ceptable during exercise, provided they are tolerated. Food selections
are personal choices, but some foods may cause stomach cramps and
diarrhea if eaten during exercise. Dietary fiber intake should be limited
during endurance exercise to avoid gastrointestinal discomfort and
possible pitstops in the woods for relief. All foods used for replenish-
ment during sustained operations and exercise sessions should be
“familiar” foods.

Dietary manipulations should be

tested during training to ensure they
are tolerated during operations.

“I’ve seen firsthand how the combination of core physical

training and proper nutrition enable [Warfighters] to take an
unbelievable beating, stay mentally sharp, and accomplish
the mission over long ranges in incredible sea states; and
then do it again the next night.”
CAPT Kent Paro, USN
Former CO NSWSBT20