Primal Fitness & Performance Based (P-B) Nutrition
Mind Tactics
Code
Recharge
Primal Fitness
P-B Nutrition
Controlled Response
“The Zone”
Purpose
“Y”
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:
• Improved sleep
• Increased muscle strength
• Improved coordination
• Increased endurance
• Faster recovery time
• Improved problem solving
• Increased flexibility
• Reduced depression/anxiety
• Increased pain tolerance
• Weight management
• Increased energy
• Improved digestion
• Faster reaction time
• Greater stress tolerance
• Increased speed
• Improved focus
• Increased adaptability
• Stronger immune system
• 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”
Performance Based (P-B) Nutrition in
Combat
Mind Tactics
Code
Recharge
Primal Fitness
P-B Nutrition
Controlled Response
“The Zone”
Purpose
“Y”
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…"
4. ”I’ll eat healthy when I get home…”
3. ”Hamburger isn’t protein…”
2. “It might be my last meal… "
Access to FOOD
#1:“It’s free”
Insert willy wonka candy land
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…”
Types of Fuel
Carbohydrates
(CHO)
Protein
Fat
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%
Carbohydrate (CHO)
True or False:
“CHOs are bad. They’ll make you fat.”
Carbohydrate (CHO) = Energy Source
CPF Ratio = 55%
• Performance is enhanced by CHOs:
Whole Foods CHO
High Processed CHO
Good
Bad
Carbohydrate (CHO) = Energy Source
CPF Ratio = 55%
CHO primary source of energy:
- aka Glucose in muscle, brain, and heart
- aka Glycogen stored in liver and muscle
Glucose = brain fuel
Glycogen = muscle fuel
Carbohydrate (CHO) = Energy Source
CPF Ratio = 55%
• 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 Source
CPF Ratio = 55%
Blood Glucose (mM)
8.0
Hi GI
Low GI
7.5
7.0
6.5
6.0
5.5
5.0
4.5
4.0
0
30
60
90
120
Time (min)
150
180
Protein
True 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 Muscle
CPF 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
Fat
True or False:
Fat is bad.
False
• Some fats actually provide more heath benefits
E.g. Olive oil and cardiovascular protection
E.g. Salmon and Omega-3
• Mediterranean diet (skin, cardio, health) 40% fat diet
Fat
CPF Ratio = 25%
Functions:
– Major form of stored energy for:
• Exercise
• Cold temp
• During starvation
– Insulates body
– Helps transport nutrients
– Protects organs
Fat
CPF Daily Ratio = 25%
10%
<10%
1%
The Critical Components of
Performance-Based Nutrition
Carbohydrates
(CHO)
Protein
Fat
For the Mission
“what Warfighters need to know…”
Ops at Temperatures
Foods 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 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 for COLD Ops:
– Granola/Power Bars
– Fig Newtons
– Hot Chocolate
– Bagel with Jam
– Pretzels, Popcorn
– Corn Chips or Tortilla Chips
– Trail Mix, Crackers
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 Ops
Choose foods LOW in CHO and HIGH in Protein
AVOID (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
For the Warrior
“Get the Edge…”
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 mass
Daily energy come from:
– 50% – 70% CHO (Primary fuel for strength)
– < 35% Fat (mono/poly-unsaturated)
Increase Power & Overcoming Fatigue
All strenuous activities deplete Glycogen…
…it must be replenished to override fatigue and accelerate recovery
Fatigue
Signs:
–
–
–
–
–
–
–
–
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 Fatigue
24 hours to replenish muscle Glycogen stores
post-workout
CHO needed
If not replaced,
FATIGUE sets in
RFI
Timing is the Key
Replacing 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 min
Within 45 min
RFI
Recovery
Mission
RFI
Recovery
Exercise
RFI
Timing is the Key
Replacing GLYCOGEN stores…prevents fatigue
Refueling Index (RFI) : Within 45 min post mission/workout:
Ratio (C-80%; P-20%; F-0%) = CHO (50g - 60g); Protein (12g - 15g)
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
Timing is the Key
Recovery
Replacing 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
Whole grain bagel
8 oz
1 piece
Cottage cheese
4 oz
Tomato or V8 juice
8 oz
Trail mix
6 oz
Matching your input with output
Nutrition for the Warfighter
Entrees: <400 calories
Sides: <200 calories
&/or <30% fat
Entrees: 400-600 calories
Sides: 200-350 calories
&/or 30-40% fat
Entrees: >600 calories
Sides: >350 calories
&/or >40% fat…Anything
FRIED
Nutrition for the Warfighter
Performance
Limiting
Fried chicken
Moderate
Performance
Baked chicken with
skin
High
Performance
Grilled or baked
chicken, no skin
Fried cauliflower
Cauliflower seasoned
with bacon or butter
2 grilled cheeses
cooked with spray
Steamed cauliflower
Cheeseburger
Baked potato with
butter OR sour cream
OR cheese
Okra gumbo
Potatoes au gratin
Hamburger
Baked potato with
salsa or fat free salad
dressing
Okra and tomatoes
Oven browned
potatoes
2 Grilled cheeses
cooked with stick
margarine
Bacon cheeseburger
Baked potato with
butter, sour cream, and
cheese
Fried okra
Home fried potatoes
1 grilled cheese
cooked with spray
Nutrition for the Warfighter
Performance
Limiting
-Whole milk
-Fruit drinks
-Cappuccino
-Coffee with cream
and/or sugar
-Tea with sugar
Moderate
Performance
-Juice
-2% milk
-Sport drinks
High
Performance
-Water
-Water with fruit juice
-Skim or 1% milk
-Tea or coffee without
sugar (or with lowcalorie sweetener)
High Performance for
Weight Gain
• High Performance for
Weight Maintenance
• High Performance to
Decrease Weight
Portion Distortion
20 Years Ago
Today
TURKEY SANDWICH
320 calories
820 calories
Calorie Difference: 500 calories
FRENCH FRIES
210 Calories
2.4 ounces
610 Calories
6.9 ounces
Calorie Difference: 400 Calories
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
Primal Fitness & Performance Based (P-B) Nutrition
Mind Tactics
Code
Recharge
Primal Fitness
P-B Nutrition
Controlled Response
“The Zone”
Purpose
“Y”
Supplements
Agencies, etc.
US Pharmacopoeia
http://www.usp.org/USPVerified/dietarySupplements/
Office of Dietary Supplements
http://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
9PN 10
What’s your score (1-10)
Break Time