Nutrition & healthy Eating
Supplement use by
UK Defence Personnel
Created by: stewart.kearney927@mod.uk
Summary List of Products Registered with
INFORMED-SPORT
The Eatwell Plate
The Eatwell Plate is also
supported by 8 specific healthy
eating tips as stated by the
Foods Standards Agency:
1.Base your meals on starchy foods
2.Eat lots of fruit and vegetables (5
portions a day)
3.Eat more fish (2 portions a week, 1
oily)
4.Cut down on saturated fat and sugar
5.Try to eat less salt, no more than 6g a
day
6.Get active and try to be a healthy
weight
7.Drink plenty of water (6-8 glasses per
day)
8.Don’t skip breakfast
Created by: stewart.kearney927@mod.uk
Nutrition Facts
It is widely accepted today that in order to be healthy people need to eat a ‘healthy balanced diet.’
Healthy eating can be defined as food intake that promotes the correct and optimal operation of
the structures and systems of the human body.
A balanced diet requires adequate water intake,
alongside food chosen in varying amounts from
five nutrient groups. These groups are divided
into two main groups.
Macronutrients
(press to learn more)
Micronutrients
(press to learn more)
Your body uses food for energy. It stores excess
energy/food as fat.
This means if you eat more food than the body needs for
daily activities and cell maintenance, you’ll gain weight.
• Carbohydrates
• Protein
• Fat
• Vitamins
• Minerals
Target calories per day*
1g protein = 4 Kcal
Men – 2550
Women – 1950
1g Carbohydrate = 4 Kcal
*will vary depending on age, weight & activity
levels
Created by: stewart.kearney927@mod.uk
1g Fat = 9 Kcal
1g Alcohol = 7 Kcal
10 top Tips to a Healthy Life
1. Aim to consume approx 60% carbs, 25% protein and 15% fat in your daily diet.
2. Limit alcohol consumption. Alcohol is a poison and severely dehydrates the body. Alcohol
contains empty calories which are predominantly stored as fat.
3. Try to eat 5 smaller meals per day for consistent energy and blood glucose levels.
4. Try to perform a minimum of 30mins physical activity per day.
5. Try to eat 5 portions of fruit or veg per day and cut down on unsaturated fat and sugar.
6. Try to consume a minimum of 8 glasses of water per day. Water helps transport nutrients,
waste products and hormones around the body.
7. Base healthy meals around carb intake. Diets that severely restrict calories or the types of
food ‘allowed’ can lead you to be deficient in the nutrients & vitamins your body needs.
8. Don’t skip breakfast. Skipping breakfast leaves you much hungrier later on and more likely
to overeat to compensate.
9. Replace unhealthy snacks such as crisps, biscuits and confectionary with healthy snacks
such as fruits, raw nuts or natural yogurt.
10. Make sure you enjoy your food. Making small changes to your diet will help you maintain
a healthy lifestyle. Crash diets or periods of starvation can have adverse effects in the
long term.
Energy in = energy out
Created by: stewart.kearney927@mod.uk
Macronutrients
• Some fat is essential in everyone’s diet.
• Fats provide a source of concentrated
energy as well as the fat soluble vitamins
A, D, E and K.
• Fat is also needed for hormone
metabolism, health skin & hair, tissue
repair, protecting the internal organs and to
prevent excessive loss of body heat.
• There are two main types of fat:
• Saturated – solid at room temperature.
Raise cholesterol levels and increase risk
of chronic diseases. Found in meat,
butter, cream, butter, eggs, full fat milk
and yogurt.
• Unsaturated – liquid at room temperature.
Contains essential fatty acids that cannot
be manufactured by the body. Found in
raw nuts and seeds, some fish and oils.
• All carbohydrates are made up of molecules or
units called saccharides:
• Simple carbs – ‘sugar’
• Complex carbs – ‘starches’
• No-starch polysaccharides (NSP) – ‘fibre’
• All carbs form glucose when digested. Glucose is
transported round the body via the blood and
taken into cells to be converted into energy.
• Under normal daily activities both carbs and fats
contribute significantly to energy requirements. As
intensity increases, the contribution from fats
decreases and carbs increases.
• Complex carbs provide a slower release of energy
than simple carbs.
• In their natural form they contribute to long-term
good health, appetite control and sustained energy
levels.
Sources of Simple Carbohydrates
Fruit: a healthy choice
•
Contains vitamins and
minerals
•
Contains antioxidants
and phytochemicals
•
Contains high level of
dietary fibre
•
Contains trace of
amino acids
Less healthy options:
biscuits, cakes,
confectionary, soft drinks
• Contains excessive
sugar
• Contains processed, low
quality fats
• High energy density
• Contains no vitamins or
minerals
Refined Carbohydrates
Unrefined Carbohydrates
Wholemeal or wholegrain
products, frozen veg, fresh veg,
sweet potatoes, yams, pulses
•
Contains vitamins and
minerals
•
Contains antioxidants and
phytochemicals
•
Contains high level of
dietary fibre
•
Contains trace of amino
acids
Protein
Fats
Carbohydrates
White bread, white pasta, cakes,
biscuits, pastries, rice cakes,
white rice
•
Contains excessive sugar
•
Contains processed, low
quality fats
•
High energy density
•
Contains no vitamins or
minerals
Monounsaturated Fats
•
•
•
•
•
Olives or olive oil
Peanut oil
Rapeseed oil
Avocados
Nuts & seeds
Diets high in
monounsaturated fats have
been shown to lower both
cholesterol and plasma
triglycerides, and therefore
thought to reduce the risk of
chronic heart disease.
polyunsaturated Fats
•
•
•
•
Oily fish
Flax oil
Walnuts
Pasture reared eggs
essential to the daily diet:
•Omega 3 fatty acids
•Omega 6 fatty acids
Hydrogenation and trans fats
Common foods which contain
trans fats:
•
Many margarine's
•
Biscuits & cakes
•
Take away food
•
Pies & pastries
•
Pre-prepared foods
Consumption of
hydrogenated fats is
associated with serious
diseases such as cancer,
diabetes, obesity, immune
system dysfunction and birth
defects.
Created by: stewart.kearney927@mod.uk
• Proteins are made from building blocks
called amino acids, which number 20 in
total.
• Of the 20 amino acids, nine are
considered essential to the daily diet.
• Complete proteins contain all nine
amino acids.
• Protein is essential for the repair of
body cells and is used for making
enzymes, hormones and antibodies and
can also be used as a fuel source for
exercising muscles.
• A sedentary adult should consume 0.8
grams of protein per kilogram of
bodyweight. This figure could be as high
as 2g/kg bodyweight for athletes.
• The body can only deal with approx 30
grams of protein in one sitting.
• Excess protein is stored as fat
Complete Proteins
Animal sources:
•
Eggs
•
Meat
•
Poultry
•
Dairy
•
fish
Non-animal sources:
•
Soy foods
•
Buckwheat
•
Quinoa
Incomplete Proteins
•
•
•
•
•
Cereals and grains (wheat,
rye, barley, oats, rice)
Cereal products (bread, pasta
etc)
Pulses (beans, lentils, peas)
Nuts
Vegetables
Micronutrients
Fat Soluble Vitamins
Purposes
Vitamin A
•
•
•
•
•
Stimulates gastric juices for protein digestion
Plays vital role in bone building
Helps produce rich blood
Helps in RNA production
Protects against pollution and degenerative
damage
•
•
•
•
•
Butter from grass fed cows
Pasturised whole eggs
Liver
Seafood
Cod liver oil
Purposes
Vitamin D
•
•
•
Needed for calcium and phosphorus absorption
Helps form strong bones and teeth
Appears to protect against cancer and multiple
sclerosis
Sources
•
•
•
•
•
Butter from grass fed cows
Pastured whole eggs
Liver
Seafood
Cod liver oil
Purposes
Vitamin E
•
•
•
•
•
Aids blood circulation
Helps with tissue repair and healing
Slows aging process
Powerful antioxidant
Together with certain trace minerals protects
against cancer and CHD
Important role in blood clotting
Aids bone formation
Vitamin K
Mineral
•
•
•
•
•
•
Unrefined vegetables oils
Butter
Organ meats
Whole grains
Raw nuts and seeds
Dark green leafy veg
Sources
•
•
•
•
•
Purposes
Liver
Pasteurised whole eggs
Butter from grass fed cows
Whole grains
Dark green leafy veg
Sources
Water Soluble Vitamins
Vitamin B
Complex
•
•
•
•
•
Work to promote healthy nerves, skin, eyes,
hair, liver and muscle tone
Prevents fatigue
Vital role in metabolism
Helps produce cholesterol
Helps maintain iron levels in blood
Maintains fertility and normal growth
•
•
•
•
•
•
Purposes
Vitamin C
•
•
•
•
•
•
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Aids tissue growth and repair
Strengthens capillary walls
Supports lactation
Supports adrenal gland function
Vital for formation of collagen
Helps in healing of wounds
Powerful antioxidant
Created by: stewart.kearney927@mod.uk
Sources
•
•
•
Bone growth
Muscular contraction
Regulates acid-alkali balance
•
•
•
Dairy products
Fish with soft bones-salmon
Green leafy vegetables
•
•
•
Regulates acid-alkali balance
Regulates fluid balance
Aids protein/carbohydrate
digestion
•
•
Natural unprocessed sea salt
Coconut flesh
Magnesium
•
•
•
•
•
Nerve transmission
Bone formation
Metabolism of carbohydrates
Absorption of other minerals
Tooth enamel
•
•
•
•
Natural unprocessed sea salt
Fish
Dairy products
Nuts
Phosphorus
•
•
•
Bone growth
Kidney function
Cell growth
•
•
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Animal produce
Whole grains
Nuts and legumes
•
•
Fluid balance
Cellular chemistry
•
•
•
Natural unprocessed sea salt
Nuts
vegetables
•
•
•
Water balance
Cellular fluid distribution
Nerve stimulation
•
•
•
Natural unprocessed sea salt
Meat broths
zucchini
•
•
•
Protects from infection
Helps form cartilage
Protects against radiation and
pollution
•
•
•
Cruciferous vegetables
Eggs
Dairy produce
Calcium
Chloride
Potassium
Water Soluble Vitamins
•
Purposes
Sources
Purposes
•
•
Vitamins are required for normal growth
and metabolism. All vitamins are
synthesised by plants.
Sources
Whole unrefined grains
Fresh fruit & vegetables
Raw nuts
Legumes
Seafood
Organ meats
Sources
•
•
•
Fresh fruit
Fresh vegetables
Some organ meats
Sodium
Sulphur
Minerals are necessary for structure and for the
normal regulation of metabolic, hormonal and
nervous interactions within the body.
Sports Nutrition
Sports Drinks
There are three types of sports drink all of which contain
various levels of fluid, electrolytes and carbohydrate.
Which is most suitable?
Isotonic - quickly replaces fluids lost by sweating and supplies a boost of
carbohydrate. This drink is the choice for most athletes - middle and long distance
running or team sports. Glucose is the body's preferred source of energy therefore
it may be appropriate to consume Isotonic drinks where the carbohydrate source
is glucose in a concentration of 6% to 8% - e.g. High Five, SiS Go, Boots Isotonic,
Lucozade Sport.
Hypotonic - quickly replaces fluids lost by sweating. Suitable for athletes who
need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.
Hypertonic - used to supplement daily carbohydrate intake normally after
exercise to top up muscle glycogen stores. In ultra distance events, high levels of
energy are required and Hypertonic drinks can be taken during exercise to meet
the energy demands. If used during exercise Hypertonic drinks need to be used in
conjunction with Isotonic drinks to replace fluids.
Protein shakes are seen as a quick, easy to use supplement
that enables individuals seeking hypertrophy to achieve their
increased protein needs
Protein shakes were only intended to supplement, not
replace good food. The body is designed to absorb and
metabolise real, untainted food and protein sources.
Always seek advise from a qualified professional before
taking any supplements
Macronutrients
Micronutrients
Created by: stewart.kearney927@mod.uk
Glycemic Index
GI
Advice for endurance Athletes
What should you eat in the week before a competition?
If you are an endurance athlete then in the week before a competition you
should plan your meals around complex carbohydrate foods with a low
glycaemic index to help boost your glycogen stores. It is suggested that 500600g/day will encourage muscles to store over 20% more glycogen.
What should you eat on the day of competition?
Your pre-competition meal should be high in carbohydrate and low in fat,
protein and fibre. Try to eat complex carbohydrates and avoid simple
carbohydrates as they trigger the release of insulin that can soon make you
feel tired.
Should you eat or drink during competition?
Make sure you are well hydrated before the competition having your last drink
about 15 to 20 minutes before the start. Drink at regular intervals (150 to
300ml), ideally every 15 minutes or whenever you have a break during
competition. Consider a commercial carbohydrate drink (Sports Drinks) as
this will also refuel your glycogen stores.
What should you eat after competition?
Consuming high GI carbohydrates, approximately 2g/kg of body weight, and
40g of protein within two hours after exercise speeds up the replenishment of
glycogen stores and recovery time.
Weight Loss
Dietary method
To lose weight, you need your body to use up
stores of fat. The most effective way to do this is:
Reasoning
•
•
Fasting
•Reduce the amount of calories you eat
•Increase your levels of activity
•
•
•
•
Very Low Calorie
•
•
Calorie counting
groups
•
•
•
Meal replacement
•
•
Helps detoxify many
systems of the body
Creates negative energy
balance – weight loss
Rests the digestive
system
•
•
Doctor supervised
replacement shakes and
bars
Often only 800 Kcal/day
Fortified with daily
requirements of vitamins
& minerals
Designed for the obese
to achieve rapid weight
loss
•
Group involvement
creates accountability
Calorie intake controlled
Guidance of foods to eat
provided
•
Control the intake of food
with calorie counted
meals and shakes
Usually 1200-1500 Kcal
Removes the complexity
of calorie counting for
consumer
•
NEVER SKIP BREAKFAST!
Skipping breakfast leaves you much hungrier later on
and more likely to overeat to compensate
Created by: stewart.kearney927@mod.uk
Problems
•
•
•
•
•
•
•
•
•
•
Risk of dehydration
Lack of essential
nutrients
Lack of energy
Increased headaches,
aches and pains,
allergies and bad breath
Fatigue, constipation,
nausea or diarrhoea
Possible gall stone
formation
Low bioavailability of
many of the fortified
nutrients
Only a short term
approach
Tends to be a short term
fix
‘yoyo’ dieting cycle
common
Nutrient intake may be
compromised
Boredom and taste
fatigue
Lack of energy
Low bioavailability of
many fortified nutrients
Low adherence
Muscle Mass
The best way to achieve hypertrophy (large muscles) is to lift heavy
weights.
However, lifting heavy weights will increase your metabolism and
burn calories quicker. So, your diet will need to be supplemented
with more protein.
A protein rich diet can help you gain muscle mass. Try to consume a
meal that’s heavy on protein shortly after you finish exercising.
Daily protein requirements: grams of protein per kilogram body mass
•
•
•
•
•
•
Sedentary adult
Recreational adult exerciser
Adult endurance athlete
Growing teenage athlete
Adult building muscle mass
Estimated upper limit; adults
0.8
0.8-1.5
1.2-1.6
1.5-2.0
1.5-1.7
2.0
Advisory Note:
Protein shakes often contain a high level of
calories, fats, carbs and sugars that the
body can’t break down and get stored as fat
and do not contribute to building muscle
mass.
Supplements are sometimes an effective way for athletes to
increase muscle mass. However, a good healthy diet will provide
you with enough nutrients.
The amount of protein required will vary from person to person.
Excess protein in the diet is either broken down into urea or
stored as fat
Created by: stewart.kearney927@mod.uk
Glycaemic Index (GI)
The GI provides a measure of how quickly blood sugar levels rise
after eating a particular type of food.
A Glycaemic Index of less than 55 is considered Low, 56 to 69
Medium and greater than 70 is High. Values will vary depending
on brand, variety, ripeness, preparation etc.
Foods with carbohydrates that break down quickly have a HIGH GI
Foods with carbohydrates that break down slowly have a LOW GI
Glucose has a GI of 100
Created by: stewart.kearney927@mod.uk
Useful Links
www.familywellbeing.co.uk
www.nhs.uk/livewell/healthy-eating/Pages/Healthyeating.aspx
http://parentsforhealth.org
www.bhf.org.uk/heart-healt/prevention/healthy-eating.aspx
www.nutrition.org.uk/healthyliving/healthyeating
www.nutritionist-resource.org.uk/articles/sports-nutrition.html
www.brianmac.co.uk/nutri.htm
Created by: stewart.kearney927@mod.uk
Use of dietary supplements by UK Service personnel
Energy requirements depend on an individual’s level of
physical activity and will vary from day to day, and from task
to task. A diet that provides adequate energy from a wide
range of foods can meet the carbohydrate, protein, fat and
micronutrient requirements of physical training and
operations. Food provided by the MOD is scientifically
researched and designed to provide the daily dietary intake
required to sustain service personnel in all military
environments. There is evidence that soldiers predominantly
dependant on Operational Ration Packs (ORP)
supplemented by limited quantities of frozen meat and fresh
vegetables, in the harsh operational environment of Sangin,
suffered no degradation in physical performance over the 6
month period of the deployment. In general, short-term
energy restriction involving minimal loss of body mass has
little effect on performance or health in otherwise healthy
individuals. Losses of body mass in the region of 6 – 10% or
higher have been shown to impair performance in a military
setting, although this is not a consistent observation.
In the UK, the HFL Sports Science2 owned “Informed-Sport
programme” was set up with the support of UK Anti-Doping
(UKAD) to evaluate the process integrity of supplement
manufacturers and to screen supplements and ingredients for
contamination. Products that have passed this screening
process can be found at www.informed-sport.com
Created by: stewart.kearney927@mod.uk
Dietary supplements should not be used to compensate for poor
food choices and an inadequate diet where a choice exists, but
dietary supplements that provide additional energy and / or
essential nutrients may be useful when food intake or food
choices are restricted for reasons including operational
constraints, travel, and periods when preparation and / or
consumption of adequate meals is not possible or desirable. The
use of dietary supplements in such instances would reduce the
risk of developing nutrient deficiencies that could impair both
health and performance.
A small number of dietary supplements may enhance
performance when used in accordance with current evidence
under the guidance of a well-informed professional,3 and / or
using MOD approved supporting guidance written by experts in
the area. Suitable professionals include registered nutritionists,
registered dieticians, and other professionals with recognised
expertise in performance-related nutrition. Service personnel
contemplating the use of dietary supplements should consider
their efficacy, their cost, the risk to health and performance, and
the potential for a positive CDT. The use of multiple dietary
supplements at one time (stacking) should be discouraged.
Dietary supplement use by children (i.e. individuals under 18
years of age) should also be discouraged.
Registered
Product List
Summary List of Products Registered with INFORMED-SPORT
Current as of 1 November 2013*
Advanced Bio Development
X2PERFORMANCE
All Natural Pharma AS
EGO+
BEET IT
BEET IT Sport Stamina Shot
BioCare
Bio-Acidophilus Forte
Glucosamine Hydrochloride
One A Day Vitamins & Minerals
Vitamin C 1000
Biogen
Carbogen
Cytogen
Diet Protein
Glutamine
Recovergen
elete
elete Electrolyte Add-In
Euronutrition
Extreme Endurance (Xendurance)
Flora
DEN OPTIMALE OLJEBLANDING
(Norwegian Product Only –
Udo’s Oil)
Hydration solutions
Oral I.V.
Immitec
Immiflex
iPro Sport
Isotonic Drink
Kinetica
100% Energy
100% Recovery
Energy Gel
Fuel Gel
Lucozade
Sport Body Fuel Drink
Sport Elite Bar
Sport Elite Dual Carb Drink
Sport Elite Dual Carb Gel
Sport Elite Dual Carb
Powder
Sport Elite Electrolyte Plus
Powder
Sport Elite Jelly Beans
Sport Isotonic Fuel Drink
Sport Lite
Maxifuel
Ache Free
BCAAs
Electro Tabs
Recover Pro
Recovermax
Sports Vitamins
Viper Active Bar
Viper Active Gel
Viper Active Powder
Viper Boost Bar
Viper Boost Capsules
Viper Boost Gel
Viper Boost Powder
Maxiraw
Carb Impact
Casein Sustain
Creatine Charge
Mass Blitz
Primary Arginine
Primary BCAAs
Primary Beta-Alanine
Primary Caffeine
Primary Glutamine
Primary HMB
Primary Waxymaize
Protein Complex
TurboTest
WPC Precision
WPI Intensity
Maximuscle
Beta-Alanine
Creatamax 300
Creatamax Capsules
Creatamax Extreme
Cyclone Bar
Cyclone Powder
GH Kick
HMB 1000
Maxi-Milk
Maxi-Milk Extreme
Maxipower
Methoxy Max
Progain Extreme Powder
Progain Flapjack
Progain Powder
Promax Aminos
Promax Breakfast Oats
Promax Extreme Powder
Promax Lean Bar
Promax Lean Powder
Promax Meal Bar
Promax Multi Release
Promax Powder
Protein Milk
Protein Milk Extreme
Pump Up + NO2
Thermobol
Thermobol Caffeine-Free
ZMA
Maxitone
Sculptress Diet Bar
Sculptress Diet Powder
Sculptress Tablets
MusclePharm
Amino 1
Armor-V
Assault
BCAA 3:1:2
Casein
CLA Core
Combat
Muscle Gel
Re-Con
Shred Matrix
www.informed-sport.com
Created by: stewart.kearney927@mod.uk
MyProtein
High Pro Bar
High Pro Deluxe Pro
MP MAX MyBar High Pro
Oats & Whey Bar
One Promilk
Nelsons
Ferrotone
Pur-Absorb
Spatone
Spatone Apple
Nucleotide Nutrition
IntestAid IB
NuCell IM
Orbana
Healthy Energy
Pepto One Nutrition
Pepto One
PeptoPro
PeptoPro
PeptoSport
Powerade GB (Coca-Cola)
ION4 (Great Britain Only)
PRO Sports Hydration
ZERO (Great Britain Only)
PPS Nutrition
Colossal Hybrid All-in-One
Pro Athlete Supplementation
AGF-1
Beta-Alanine
Beta-Power
Creatine Monohydrate
Daionic Pro Nutrition Shake
Defence
Electro Lytes
L-Glutamine
Phase 1 Evolution
Phase 2 Pro Grade Recovery
Phase 3 Pro Grade Protein
Sodium Citrate
PWR+
PWR+ Endurance
Scheckters Organic
Scheckters OrganicEnergy
Scheckters OrgnaicEnergy Lite
SOS Hydration
SOS
Star Scientific
Antabloc
USN
Diet Fuel Ultralean
Protein Fuel 25
Protein Fuel 32
Protein Fuel 50
Zinplex
ZinMag ZMA Sport