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