Jun 2, 2022

Nutrition Guidance for Military & First-Responders

In addition to exercise, proper nutrition plays a major role in maintaining total fitness. Good dietary habits greatly enhance your ability to perform at your maximum potential. Eating a variety of foods and maintaining adequate energy balance are basic guidelines for a healthy diet.

Below is a sample nutrition guide for military soldiers and first responders based on information provided by the U.S. Department of Agriculture and ChooseMyPlate.gov.

What To Eat

• 55-65% from Carbohydrates to fuel muscles and brain
  • Eat whole grain and whole wheat bread (1st ingredient needs to be “whole grain flour” or “whole wheat flour”), whole grain cereals, brown rice, whole-wheat pasta, fruits vegetables, beans and legumes, and low-fat dairy products. 
• 20-30% from Fat to absorb vitamins and cushion organs, tissues, and joints
  • Eat healthy, unsaturated fats (EVOO, olives, nuts and seeds, natural peanut butter, avocado, fatty fish, and flax seeds).
  • Limit saturated fats (fried, animal fats, hydrogenated, and processed foods). 
  • Avoid trans fats (hydrogenated and processed foods). 
  • At least 75 grams of total fat per day
• 15-20% from Protein to build and repair muscle
  • Eat lean meats (poultry, fish, lean sirloin, and pork tenderloin), eggs, low-fat dairy products, nuts and seeds, beans, and legumes. 
  • The best diet contains adequate but not excessive protein. Extra protein does not build extra muscle — exercise does.
  • Protein needs per pound of bodyweight
    • Tactical Athlete — 0.5-.80 gm pro/lb.
    • Tactical Athlete Building Muscle Mass — 0.7-1.0 gm pro/lb.
    • Tactical Athlete Restricting Calories (needs weight loss) — 0.8-1.0 gm pro/lb.

When To Eat

• A key to healthy eating is fueling your body throughout the day, eating every 3-4 hours is ideal. 
• BEFORE EXERCISE
  • Eat a carbohydrate-rich meal with protein 3-4 hours prior to exercise.
    • Examples: Banana and peanut butter sandwich and milk; Bagel sandwich with lean meat, cheese, and veggies; Chicken, rice, and veggies; Spaghetti with lean meat and a salad.
  • Eat a carbohydrate-rich snack 30 minutes to 2 hours before training/competition.
    • The timing is wide to account for the difference between each individual — some can eat prior without getting an upset stomach and others cannot. 
    • Examples: A piece of fruit; A bagel; Or a granola bar
• AFTER EXERCISE
  • Eat a combination of carbs and protein within 30 minutes of exercise.
    • Examples: 8-16 oz. chocolate milk; Turkey sandwich; Flavored Greek yogurt and fresh fruit; Fruit and yogurt smoothie
  • Eat a balanced meal containing all the food groups (protein/dairy, grains, fruit, veggies) within 2 hours.
    • Examples: Homemade burrito (tortilla, beans, lettuce, tomato, low-fat cheese, and salsa); Grilled chicken, brown rice, veggies, and fruit; Tuna salad made with veggies, whole grain crackers, provolone cheese, and fruit.

*For Maximum Physical & Mental Performance, at every meal, eat carbohydrates, protein, and drink milk

TROUBLESHOOTING NUTRITION TIPS

PROBLEM	WHAT SHOULD YOU DO?	FOOD SOURCES	RESULT
LOW ENERGY; SLUGGISH; EASILY TIRED	EAT FOODS RICH IN CARBOHYDRATES	WHOLE WHEAT BREAD, CEREAL, PASTA, RICE, PEAS, CORN, POTATOES, FRUITS, VEGGIES	CARBOHYDRATES PROVIDE FUEL FOR MUSCLES AND BRAIN
MUSCLE STRAINS; INJURIES; SLOW TO RECOVER	EAT GOOD FOOD SOURCES OF PROTEIN	CHICKEN, FISH, BEEF, CHEESE, MILK, NUTS, SEEDS, PEANUT BUTTER	FASTER RECOVERY FROM INJURY; REPAIR MUSCLES
TROUBLE SUSTAINING ENERGY OUTPUT	EAT HEALTHY FAT SOURCES	NUTS, SEEDS, PEANUT BUTTER, EVOO, OLIVES, FISH, AVOCADO	GREATER ENERGY OUTPUT; BUILD MUSCLE MORE EFFICIENTLY
CONSTIPATION	INCREASE FIBER IN DIET	WHOLE GRAIN BREAD & CEREAL; BEANS, PEAS, FRUITS, AND VEGETABLES	RELIEF!
DIFFICULTY MAINTAINING BODY TEMP; LOW ENERGY	INCREASE IRON-RICH FOOD SOURCES	BEEF, CHICKEN, TURKEY, FISH, SPINACH, KALE, BEANS, PEAS, FORTIFIED BREADS, CEREALS, AND JUICE	GREATER ENERGY; BETTER TOLERANCE TO COLD
BROKEN BONES; STRESS FRACTURES; BRITTLE TEETH	INCREASE CALCIUM-RICH FOODS. INCREASE VITAMIN D FOOD SOURCES	MILK, YOGURT, CHEESE, SALMON, BROCCOLI, KALE, CALCIUM FORTIFIED FOODS, VITAMIN D FORTIFIED MILK, EGGS, SEAFOOD, FORTIFIED CEREALS	STRENGTHEN BONES AND TEETH; VITAMIN D HELPS ABSORB CALCIUM AND THUS HELPS PREVENT FRACTURES AND BONE WEAKNESS
INCREASE MUSCLE MASS	INCREASE CALORIES AND PROTEIN RICH FOODS	FISH, CHICKEN, LEAN BEEF, PORK, MILK, EGGS, CHEESE YOGURT, PEANUTS, NUTS/SEEDS, BEANS, AND LENTILS	PROTEIN INTAKE MUST BE COMBINED WITH WEIGHT TRAINING TO BUILD MUSCLE MASS

Hydration

• Your bodyweight in pounds divided by 2 = the minimum number of ounces of fluids you need per day. (This does not include the amount of exercise you do or the climate you are in.*) Example: 180 pounds/2=90 ounces of water per day

» ALSO SEE: Combatting Stress with Nutrition Post-Workout Recovery

Half Gallon = 64 Ounces | 1 Gallon = 128 Ounces | 1 Canteen = 32 ounces

With Exercise Add:

• 16 Ounces – 2 hours prior to exercise
• 4-8 Ounces – 10 minutes prior to exercise
• 4-8 Ounces – every 20 minutes during exercise
• 16-24 Ounces – after exercise

For Exercise Lasting Longer than 60 Minutes:

• Use sports drinks for hydration, glucose, and electrolytes to improve endurance performance
• Per 8 ounces: 12-24 grams of Carbohydrate; 110-170 mg of Sodium; 20-50 mg of Potassium

SYMPTOMS OF DEHYDRATION	FOR THESE SYMPTOMS, NOTIFY INSTRUCTOR IMMEDIATELY
THIRSTYHEADACHEDRY MOUTHDRY SKINFATIGUEDIZZINESS	CHILLSINCREASED HEART RATEMUSCLE CRAMPSNAUSEA/VOMITINGSWOLLEN STOMACHCONFUSION

*Nutrition Information provided by U.S. Department of Agriculture and ChooseMyPlate.gov.