The Special Operations Forces (SOF) Nutrition Guide - Warrior Athlete, Fueling the Human Weapon, Nutrient Timing, Healthy Snacking, Keeping Lean, Bulking Up, Combat Rations, Nutrition for Combat

Nonfiction, Health & Well Being, Medical, Patient Care, Nutrition, History, Military
Cover of the book The Special Operations Forces (SOF) Nutrition Guide - Warrior Athlete, Fueling the Human Weapon, Nutrient Timing, Healthy Snacking, Keeping Lean, Bulking Up, Combat Rations, Nutrition for Combat by Progressive Management, Progressive Management
View on Amazon View on AbeBooks View on Kobo View on B.Depository View on eBay View on Walmart
Author: Progressive Management ISBN: 9781310270819
Publisher: Progressive Management Publication: February 26, 2015
Imprint: Smashwords Edition Language: English
Author: Progressive Management
ISBN: 9781310270819
Publisher: Progressive Management
Publication: February 26, 2015
Imprint: Smashwords Edition
Language: English

Special Operations Forces (SOF) are "Warrior Athletes," the ultimate athlete. The physical and mental demands imposed by SOF training and missions require appropriate nutritional habits and interventions so that, under the most rigorous conditions, performance is optimized, and health is preserved. Balancing the Energy Tank - Balancing energy intake and expenditure can be difficult when activity levels are very high and also when activity levels are very low, such as during isolation. Typically, body weight remains constant when energy intake equals expenditure. To lose or gain one pound of weight, 3,500 calories must be expended or consumed. Calculating Resting Energy Expenditure (REE) and the intensity of daily activities gives an accurate estimate of how much energy an operator might expend in one day. Fueling the Human Weapon - Carbohydrates (CHO) are the vital fuel for endurance and resistance activities, competitive athletic events, mental agility, and healthy living. Fats, the primary form of stored energy, are essential, but should be eaten in moderation. Proteins are essential for building and repairing body tissues; however, excess protein is converted to fat. High Performance Catalysts - Vitamin and mineral needs can be met by eating a variety of foods. Vitamin-mineral supplements do not provide energy. Vitamin-mineral supplementation is warranted only when energy balance is not met through the diet. Mega-dosing on vitamins and minerals can be detrimental to health and performance. Foods naturally high in antioxidants (fresh and colorful foods) should be eaten daily. Nutrient Timing and Training - The timing of nutrient delivery is critical to sustaining performance. The Refueling Interval (RFI) is the 45 minutes after finishing a workout. Eating during the RFI will accelerate recovery and restore energy for the next day's workout. A daily diet that is balanced and nutrient-dense will ensure better performance and optimal recovery. For exercise longer than 90 minutes, consume 50 grams of CHO and 12 grams of protein as food or drink immediately during the RFI and 50 grams of CHO every 2 hours for 6 hours. Adequate fluids must be ingested after a mission. Fluid replacement beverages should contain sodium and potassium. Sports bars, gels and drinks are lightweight, portable and easy to eat during SOF operations. Optimal Choices for Home Chow - Aim for as many servings of fruits and vegetables as possible. Optimal Choices for Eating Out - Not all restaurants are equal. Choose wisely. Eating out can be healthy if careful meal selections are made. Healthy Snacking - Snacking, or "eating between regular meals," is important to help maximize performance and maintain mental and physical acumen. Healthy snacks can help increase energy and alertness without promoting weight gain. Keep nutrient dense snacks at home, work, or "on the go." Snacks for night operations should include foods low in carbohydrate and high in protein. Snacks high in water, such as fruit, are great for warm weather operations. Snacks high in carbohydrate are good to consume when exercising in the cold. Secrets to Keeping Lean as a Fighting Machine - Consumption of carbohydrate (CHO) in defined amounts is the most important fuel strategy for all forms of exercise. CHO ingestion improves the use of amino acids when they are ingested together. Drinking too much plain water can pose performance pitfalls during prolonged missions/exercise sessions that involve constant movement. Bulking Up * Looking for the Edge-Dietary Supplements * Enemy Agents * Combat Rations * Eating Globally * Mission Nutrition for Combat Effectiveness * Returning to Home Base * The High Mileage SOF Warrior * Sustaining Health for the Long-Term Warrior

View on Amazon View on AbeBooks View on Kobo View on B.Depository View on eBay View on Walmart

Special Operations Forces (SOF) are "Warrior Athletes," the ultimate athlete. The physical and mental demands imposed by SOF training and missions require appropriate nutritional habits and interventions so that, under the most rigorous conditions, performance is optimized, and health is preserved. Balancing the Energy Tank - Balancing energy intake and expenditure can be difficult when activity levels are very high and also when activity levels are very low, such as during isolation. Typically, body weight remains constant when energy intake equals expenditure. To lose or gain one pound of weight, 3,500 calories must be expended or consumed. Calculating Resting Energy Expenditure (REE) and the intensity of daily activities gives an accurate estimate of how much energy an operator might expend in one day. Fueling the Human Weapon - Carbohydrates (CHO) are the vital fuel for endurance and resistance activities, competitive athletic events, mental agility, and healthy living. Fats, the primary form of stored energy, are essential, but should be eaten in moderation. Proteins are essential for building and repairing body tissues; however, excess protein is converted to fat. High Performance Catalysts - Vitamin and mineral needs can be met by eating a variety of foods. Vitamin-mineral supplements do not provide energy. Vitamin-mineral supplementation is warranted only when energy balance is not met through the diet. Mega-dosing on vitamins and minerals can be detrimental to health and performance. Foods naturally high in antioxidants (fresh and colorful foods) should be eaten daily. Nutrient Timing and Training - The timing of nutrient delivery is critical to sustaining performance. The Refueling Interval (RFI) is the 45 minutes after finishing a workout. Eating during the RFI will accelerate recovery and restore energy for the next day's workout. A daily diet that is balanced and nutrient-dense will ensure better performance and optimal recovery. For exercise longer than 90 minutes, consume 50 grams of CHO and 12 grams of protein as food or drink immediately during the RFI and 50 grams of CHO every 2 hours for 6 hours. Adequate fluids must be ingested after a mission. Fluid replacement beverages should contain sodium and potassium. Sports bars, gels and drinks are lightweight, portable and easy to eat during SOF operations. Optimal Choices for Home Chow - Aim for as many servings of fruits and vegetables as possible. Optimal Choices for Eating Out - Not all restaurants are equal. Choose wisely. Eating out can be healthy if careful meal selections are made. Healthy Snacking - Snacking, or "eating between regular meals," is important to help maximize performance and maintain mental and physical acumen. Healthy snacks can help increase energy and alertness without promoting weight gain. Keep nutrient dense snacks at home, work, or "on the go." Snacks for night operations should include foods low in carbohydrate and high in protein. Snacks high in water, such as fruit, are great for warm weather operations. Snacks high in carbohydrate are good to consume when exercising in the cold. Secrets to Keeping Lean as a Fighting Machine - Consumption of carbohydrate (CHO) in defined amounts is the most important fuel strategy for all forms of exercise. CHO ingestion improves the use of amino acids when they are ingested together. Drinking too much plain water can pose performance pitfalls during prolonged missions/exercise sessions that involve constant movement. Bulking Up * Looking for the Edge-Dietary Supplements * Enemy Agents * Combat Rations * Eating Globally * Mission Nutrition for Combat Effectiveness * Returning to Home Base * The High Mileage SOF Warrior * Sustaining Health for the Long-Term Warrior

More books from Progressive Management

Cover of the book Encyclopedia of NASA Lessons Learned (Part 5): Thousands of Aerospace Technology Engineering Reports, Problems, Accidents, Mishaps, Ideas and Solutions - Space Shuttle, Spacecraft, Rockets, Aircraft by Progressive Management
Cover of the book 21st Century U.S. Military Manuals: Air Force Handbook - Civil Engineer Camouflage, Concealment, and Deception Measures by Progressive Management
Cover of the book Flights of Discovery - 50 Years at the NASA Dryden Flight Research Center (DFRC) - X-Planes, X-15, Lifting Bodies, Jet-Powered Research, Winglets, X-29, Fly-by-Wire, Lunar Landing LLRV, Space Shuttle by Progressive Management
Cover of the book 21st Century U.S. Military Documents: Air Force Aircrew Training, Aircrew Standardization / Evaluation Program Instructions by Progressive Management
Cover of the book 21st Century Essential Guide to HUD Programs and Housing Grants – Volume Two, Major Programs, Housing for the Elderly (Section 202) and Disabled (Section 811), Homeless Assistance, Applications by Progressive Management
Cover of the book Wildland Fire in Ecosystems: Effects of Fire on Soil and Water (Rainbow Series) - Wildfires and Ecosystems, Soil Chemistry, Biology, Hydrologic Cycle, Watersheds, Streamflows, Aquatic Biota, Wetlands by Progressive Management
Cover of the book NASA's Efforts to Identify Near-Earth Objects (NEOs) and Mitigate Hazards - Asteroids, Meteors, Comets, Chelyabinsk-type Events, Problems with NEO Program, Management Issues by Progressive Management
Cover of the book Skylab Mission Report: Saturn Workshop, Marshall Space Flight Center - Technical and Engineering Details of Station Hardware, Subsystems, Experiments, Missions, Crew Systems by Progressive Management
Cover of the book 21st Century Essential References: Federal Firearms Regulations Reference Guide - Gun Control Act, National Firearms Act, NICS Background Checks, Handguns, Ammunition, Pistols, Revolvers by Progressive Management
Cover of the book Hezbollah's Passport: Shi’a Religion, Culture, and the Diaspora in Africa – Global Terrorists Emerging from Chaos of Lebanese Civil War, Examination of Religious and Cultural Aspects of its Foundation by Progressive Management
Cover of the book Apollo's Warriors: U.S. Air Force Special Operations during the Cold War - Secret Psywar Weapons, Indochina War, Air Commandos, Covert War Missions by Progressive Management
Cover of the book National Security Crisis Decision-Making: The Role of the Regional Combatant Commander - Cuban Missile Crisis, Schwarzkopf Desert Storm, Wesley Clark Allied Force, Tommy Franks Enduring Freedom by Progressive Management
Cover of the book Strategic Air Warfare: An Interview with Generals Curtis E. LeMay, Leon W. Johnson, David A. Burchinal, and Jack J. Catton - World War II, Strategic Air Command SAC, Korean War, Southeast Asia by Progressive Management
Cover of the book Special Operations Forces (SOF) Guide: Leadership, Theory, Strategic Art, Joint Special Operations University (JSOU) Factbook, Essays and Research Topics by Progressive Management
Cover of the book 21st Century U.S. Military Manuals: Marine Combat Water Survival, Water Rescues, Drowning Marine Corps Field Manual - FMFRP 0-13 (Value-Added Professional Format Series) by Progressive Management
We use our own "cookies" and third party cookies to improve services and to see statistical information. By using this website, you agree to our Privacy Policy