p-b nutrition recharge purpose “y” code controlled response “the zone” primal fitness mind...
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P-B Nutrition
Recharge
Purpose “Y”
Code
Controlled Response
“The Zone”
Primal Fitness
Mind Tactics
Primal Fitness & Performance Based (P-B) Nutrition
A contributing factor to peak performance comes as a result of mastering the balance
between nutrition and physical conditioning. Professional athletes have achieved this and
excelled at their sport. Warfighters of the military are now are being viewed as
"Warrior Athletes" because of the nature of their work; however, unlike professional
athletes, the demands and rigors of combat operations far surpass those of any sporting
event. The importance of performance based nutrition and peak conditioning
becomes paramount to mission success and survivability.
What does it take to build Warriors?
Benefits to Staying Fit in Combat:
• Weight management
• Increased energy• Improved
digestion• Faster reaction
time• Greater stress
tolerance• Increased speed• Improved focus• Increased
adaptability• Stronger immune
system
• Improved sleep • Increased muscle
strength• Improved
coordination• Increased endurance• Faster recovery time• Improved problem
solving• Increased flexibility• Reduced
depression/anxiety• Increased pain
tolerance
• Most importantly – ENHANCED COMBAT EFFECTIVENESS
The Warrior Athlete
WF
Olympic Athlete
Professional Athlete
Swat/Fire
College Athlete
HS and Recreational Athletes
Rest of the Population
The Warrior Athlete
The Warrior Athlete
“Conditioning the human weapon system”
The cost is high in combat?
“Don’t’ be THAT soldier…you owe it to your fellow
soldiers”
P-B Nutrition
Recharge
Purpose “Y”
Code
Controlled Response“The Zone”
Primal Fitness
Mind Tactics
Performance Based (P-B) Nutrition in Combat
Fueling the Warfighter
“calls for a special performance based nutritional program…”
Although combat does present its challenges…
#1 Access to facilities
…most are Self-Induced Top 5 Excuses
5. ”I don’t know…"
3. ”Hamburger isn’t protein…”
2. “It might be my last meal… "
4. ”I’ll eat healthy when I get home…”
Insert willy wonka candy land
Access to FOOD#1:“It’s free”
The “ine” (een) Diet“We all wake up at 0-dark thirty, grab a big gulp
of java (caffeine), dip a pinch of Skoal (nicotine) and grab a few honey buns from the
“gee-dunk” (vending machine).” Navy SEAL Mike Fullerton
Makes recovery from strenuous missions more and more difficult.
Optimizing the Warfighter in combat…
…from the inside…out.
The Basic Components List
“What every Warfighter should know…”
Carbohydrates (CHO)
Protein
Fat
Types of Fuel
Optimizing the Warfighter“For optimal performance and recovery, the diet
of a Warfighter must be as good as it possibly can be”
Macronutrients daily ratio: Carbohydrates (CHO) = 55% Protein = 20% Fat = 25%
True or False:“CHOs are bad. They’ll make
you fat.”
Carbohydrate (CHO)
• Performance is enhanced by CHOs:
High Processed CHO
Bad
Whole Foods CHO
Good
Carbohydrate (CHO) = Energy SourceCPF Ratio = 55%
CHO primary source of energy:- aka Glucose in muscle, brain,
and heart- aka Glycogen stored in liver
and muscle
Carbohydrate (CHO) = Energy SourceCPF Ratio = 55%
Glycogen = muscle fuel
Glucose = brain fuel
• Two major types of CHO: Simple and Complex
• Simple: Table sugar, honey, fruit sugars,
milk sugar, brown sugar, corn syrup, maple syrup, corn sweeteners, high-fructose corn syrup, and molasses.
• Complex:Come from grains, fruits, seeds,
potatoes, pasta, seaweed, algae, peas and beans, and all other vegetables.
Carbohydrate (CHO) = Energy SourceCPF Ratio = 55%
Carbohydrate (CHO) = Energy SourceCPF Ratio = 55%
4.0
4.5
5.0
5.5
6.0
6.5
7.0
7.5
8.0
0 30 60 90 120 150 180
Hi GILow GI
Blo
od
Glu
co
se
(m
M)
Time (min)
ProteinTrue or False:The more protein I take the
bigger I’ll get.False• Muscle is only 20% protein (75% water,
5% minerals, etc.)• Above 1.6 g per lb/day may:
– inhibit muscle growth– excess protein stored as fat or
eliminated– large quantities strain liver and
kidneys
Protein = Build MuscleCPF Ratio = 20%
• Protein needs by: age, body wt, and activity level
• Functions :– Muscle contraction– Formation of muscle, hair, nails, skin,
and other tissues– Direct energy production– Repair injuries– Transport fats, vitamins, and minerals
around the body– Structural roles for every part of the
body
FatTrue or False:Fat is bad.
False• Some fats actually provide more heath
benefitsE.g. Olive oil and cardiovascular
protectionE.g. Salmon and Omega-3
• Mediterranean diet (skin, cardio, health) 40% fat diet
FatCPF Ratio = 25%
Functions:– Major form of stored
energy for: • Exercise• Cold temp• During starvation
– Insulates body
– Helps transport nutrients
– Protects organs
FatCPF Daily Ratio =
25%
1%
<10%
10%
The Critical Components of
Performance-Based Nutrition
Carbohydrates (CHO)
Protein
Fat
“what Warfighters need to know…”
For the Mission
Ops at TemperaturesFoods Producing Heat:• Foods high in CHO
produce more heat during digestion than either fat or protein.
• Drinking hot beverages increases body heat and enhances mental awareness.
Foods Good for COLD Ops:– Granola/Power Bars – Fig Newtons– Hot Chocolate – Bagel with Jam– Pretzels, Popcorn – Corn Chips or Tortilla
Chips– Trail Mix, Crackers
Foods that Hydrate you:• Foods rich in H20 help
replenish fluids lost due to high temperatures.
• AVOID foods higher in sodium or that are high in fat and harder to digest.
Foods Good During HEAT Ops:– Watermelon – Oranges– Strawberries – Fruit Popsicles– Grapes – CHO Beverages with
Electrolytes
Ops at Elevations• Higher altitudes = burn more calories• Common – loss of weight and muscle mass • Prevented by eating regularly (below 15,000
ft) • Reasons for weight loss:
– Increased energy requirements to 115–150% of sea level requirements
– Decreased sense of taste, reducing food intake– Changes in the metabolism of fat and CHO– Loss of body water from (breathing rate and dry air)– Impaired absorption of nutrients
Sustained Ops• Missions over 24 hours with minimal sleep and few
rest periods• Consume adequate amounts of CHO and fluids• Avoid high-fat foods
CHO + some Protein list:– Granola/Power Bars – Oatmeal Cookies– Hot or Cold Protein/CHO Beverage – Bagel with Jam– Pretzels – Trail Mix– Dried or Fresh Fruit – Crackers with Hard Cheese
Night OpsChoose foods LOW in CHO and HIGH in
ProteinAVOID (makes you sleepy)• Oats• Bananas• High Protein Meat (Fish,
Poultry, Steak)• Sesame seeds, Pumpkin
seeds• Milk and Yogurt • Chickpeas• Sunflower Seeds, Peanuts• Cottage Cheese, Mozzarella
Cheese• Eggs • Ham
EAT (sustains energy)• Power Bars/Peanut
Toffee/Cool Mint Chocolate Clif Bar
• Bagel with Cream Cheese• Protein/CHO Beverage• Trail Mix• Crackers with Peanut
Butter or Cheese• Dark Chocolate (semi-
sweet)• Hot Tea or Iced Tea• Coffee• Coffee Flavored Yogurt
“Get the Edge…”For the Warrior
Bulking Up• Proper and consistent strength
training, adequate rest, and a balanced diet will aid in building strength and
muscle mass– Bigorexia – obsession about being
muscular– 0.6 - 0.9 g protein x body wt (per day) – Quality vs. Quantity (real food):
• Chicken breast, 8 oz. = 72 g• Sirloin steak, 8 oz. = 62 g• Beef jerky, 8 oz. = 72 g• Chili, 8 oz. = 19 g• Clif bars, 2.4 oz = 10 g
Bulking Up• Proper and consistent strength
training, adequate rest, and a balanced diet will aid in building strength and
muscle massDaily energy come from:– 50% – 70% CHO (Primary fuel for
strength)– < 35% Fat (mono/poly-unsaturated)
Increase Power & Overcoming FatigueAll strenuous activities deplete Glycogen…
…it must be replenished to override fatigue and accelerate recovery
FatigueSigns:
– Unexplained, persistently poor performance– Moodiness, general fatigue, depression, and
irritability– Increased risk - upper respiratory infections
and GI– Elevated morning resting pulse– Insomnia– Weight loss– Overuse injuries– Painful muscles
Increasing Power & Overcoming Fatigue24 hours to replenish muscle Glycogen stores post-workout
CHO needed
If not replaced, FATIGUE sets in
Recovery RecoveryMission Exercise
RFI RFI
Timing is the KeyReplacing GLYCOGEN stores…prevents fatigue
Refueling Index (RFI) – Critical period post mission/workout
• Within 45 minutes• Jump start muscle protein synthesis & reduce
fatigue• Ratio (C - 80%; P - 20%; F - 0%)
Within 45 minWithin 45 min
RFI
Timing is the KeyReplacing GLYCOGEN stores…prevents fatigue
Refueling Index (RFI) : Within 45 min post mission/workout:
DFAC Examples: Food and/or Beverage Product (s) CHO (g) Protein (g)
Peanut butter (2 Tbsp) and jelly (2 tsp) on wheat bread (2 slices) 43 14
Hard-boiled egg (1) and bagel 56 12
Oatmeal Raisin Cookie and 6” Deli Turkey Breast Sub 76 21
Low-fat yogurt with fruit (8 oz) 47 11
Clif Bar 42 11
Cereal (Cheerios, Raisin Bran, etc.) with low-fat milk 53 13
Ratio (C-80%; P-20%; F-0%) = CHO (50g - 60g); Protein (12g - 15g)
RFI
Timing is the KeyReplacing GLYCOGEN stores…prevents fatigue
Recovery Foods: • Low intensity exercise /duration (regular
meal intervals)• High intensity/duration (regular snacks)• Add some fat
DFAC Examples: Food and/or Beverage Product (s) Size
Low-fat yogurt 8 oz
Honey 1 oz
Tuna Fish 3 oz
Whole fruit 1 piece
100% fruit juice 8 oz
Whole grain bagel 1 piece
Cottage cheese 4 oz
Tomato or V8 juice 8 oz
Trail mix 6 oz
Recovery
Matching your input with output
Nutrition for the Warfighter
Entrees: 400-600 caloriesSides: 200-350 calories
&/or 30-40% fat
Entrees: <400 caloriesSides: <200 calories
&/or <30% fat
Entrees: >600 caloriesSides: >350 calories
&/or >40% fat…Anything FRIED
Nutrition for the WarfighterPerformance
LimitingModerate Performance High
PerformanceFried chicken Baked chicken with
skinGrilled or baked chicken, no skin
Fried cauliflower Cauliflower seasoned with bacon or butter
Steamed cauliflower
2 Grilled cheeses cooked with stick margarine
2 grilled cheeses cooked with spray
1 grilled cheese cooked with spray
Bacon cheeseburger Cheeseburger Hamburger Baked potato with butter, sour cream, and cheese
Baked potato with butter OR sour cream OR cheese
Baked potato with salsa or fat free salad dressing
Fried okra Okra gumbo Okra and tomatoesHome fried potatoes Potatoes au gratin Oven browned
potatoes
Nutrition for the Warfighter
Performance Limiting
Moderate Performance High Performance
-Whole milk-Fruit drinks-Cappuccino-Coffee with cream and/or sugar-Tea with sugar
-Juice-2% milk-Sport drinks
-Water-Water with fruit juice-Skim or 1% milk-Tea or coffee without sugar (or with low-calorie sweetener)
High Performance for Weight Gain
• High Performance for Weight Maintenance
• High Performance to Decrease Weight
Go For Green
What’s On Your Plate
Calorie Difference: 500 calories 820 calories 320 calories
TURKEY SANDWICH
20 Years Ago Today
Portion Distortion
610 Calories6.9 ounces
Calorie Difference: 400 Calories
210 Calories
2.4 ounces
FRENCH FRIES
Effects on CR System“Eat less = get FAT”
Effects on Mental Equity“Did you say Brain Food…..”
Food Intake and Energy“blood sugar, blood sugar, blood sugar”
Go For Green
P-B Nutrition
Recharge
Purpose “Y”
Code
Controlled Response
“The Zone”
Primal Fitness
Mind Tactics
Primal Fitness & Performance Based (P-B) Nutrition
Supplements
!!! WARNING !!!For accurate information on
dietary supplements visit http://humanperformanceresource
center.org/dietary-supplements
Agencies, etc.
US Pharmacopoeiahttp://www.usp.org/USPVerified/dietarySupplements/
Office of Dietary Supplementshttp://ods.od.nih.gov/Health_Information/
Information_About_Individual_Dietary_Supplements.aspx
http://www.fda.gov/Food/DietarySupplements/default.htm
Module Mastery Assessment (MMA)
2 4 6 8 9 10 PN
What’s your score (1-10)
Break Time