Table Of ContentThe Navy SEAL
Nutrition Guide
Patricia A. Deuster, Ph.D.
Anita Si: Ph.D.
Pierre A. Pelletier, ENS, MC, USNR
The Navy SEAL
Nutrition Guide
Patricia A. Deuster, Ph.D.
Anita Singh, Ph.D.
Pierre A. Pelletier, ENS, MC, USNR
Department of Military and Emergency Medicine
Uniformed Services University of the Health Sciences
F. Edward Hébert School of Medicine
December 1994
Preface
The demands imposed by sEAL training are profound, and success
requires the mustering of all your strength - physical and mental. One factor that may
bring you closer to success is nutritional interventions. It is well known that appropriate
nutritional habits and interventions can enhance your ability to perform, and we want
you to be familiar with those successful habits. This manual is for you to read, participate
in, and use as a resource when you have questions about nutrition and no one is available
to get answers from.
The first five chapters are very basic - they provide background information about
nutrition concepts in general, and little to nothing about performance. However, they are
very important for fully understanding the information in subsequent chapters. In the
remaining chapters, we have tried to be as specific as possible in terms of what we think
you should and shouldn’t do, and given you reasons for our recommendations. For
example, in Chapter 8: Restaurants, Fast Foods, and Eating Out, we have given you sam-
ple menus at Fast Foods places so you can select a high carbohydrate diet. In the chapter
on Mission Recovery, we target three areas you need to focus on and provide ways to
ensure a rapid recovery. In Chapter 15, Ergogenic Agents, we discourage the use of some
products because not only is there insufficient information, but there may be potential
risks and adverse effects associated with using them. Again, our objective is to make you
more informed so you can make educated choices about foods and supplements. Many
commercial products sold in stores and through magazines make claims so you will pur-
chase them. With some products you are wasting your money, and with others, possibly
hurting yourself. Other products may actually give you the “edge” and improve your
performance, but it takes information to make the appropriate decision. This manual
should help you do that.
You men are a select group - we know that from our years of working with SEALs
and SEAL trainees. For that reason you must be treated as such. This manual has been
ptepared with that in mind: we want to help you perform to the best of your abilities
under the rigorous conditions you confront in training and during missions. We certainly
don’t have all the answers to nutritional enhancement of performance, because the
The Navy SEAL Nutrition Guide 7
answers are not all available yet. However, we will continue searching for answers and
encourage you to continue asking questions that relate to nutrition and performance so
‘we can help you find those answers. We wish you the best and hope you will let us know
when you can’t find answers to your questions.
Patty Deuster, Anita Singh, and Pierre Pelletier
Bethesda, MD
About the Authors
D . Patricia Deuster is an Associate Professor and Director of the
Human Performance Laboratory in the Department of Military and Emergency Medicine
at the Uniformed Services University of the Health Sciences, School of Medicine in
Bethesda, Maryland. Her credentials for writing this book are many. She has been con-
ducting research in the area of sports nutrition and exercise physiology for over 14 years,
has published numerous papers on the nutritional needs of US. Navy SEALs, and has.
given many sports nutrition seminars to high school, college, and professional athletes,
recreational athletes, SWAT teams, dietitians, and other health professionals. She is also
an athlete herself. She was a tennis professional for 5 years and has competed in several
triathlons and over 20 marathons; her best marathon time was a 2:48 in the Boston Mara-
thon. Dr. Deuster was a nationally ranked runner for several years and a qualifier for the
First Women’s Olympic Marathon Trials. She is an avid sportswoman and a former sky-
diver who has logged in over 100 jumps. Together with her athletic abilities and interests,
professional training, and research endeavors, she is clearly one of the few persons to
have been prepared to develop this guide.
D Anita Singh received her Ph.D. in Nutrition in 1986 from the Uni-
versity of Maryland, where She was selected as an Outstanding Graduate. She is an
Assistant Professor in the Department of Military and Emergency Medicine at the Uni-
formed Services University of the Health Sciences, in Bethesda Maryland. She is also a
registered dietitian and has been working in the area of Sports Nutrition for about 10
years. In addition to looking at nutritional needs of U.S. Navy SEAL trainees, she has
studied women who qualified for the First Women’s Olympic Marathon Trials, triath-
letes, ultramarathoners and recreational athletes. Dr. Singh has presented her research
work at various national and international meetings and has published extensively in sci-
entific journals. She is a runner, tennis player and avid hiker.
‘The Navy SEAL Nutrition Guide iti
P ierre A. Pelletier ens, mc, usnr will be graduating in1995 from
the Uniformed Services University of the Health Sciences (USUHE), School of Medicine,
in Bethesda, MD. He received his undergraduate degree from Norwich University in
Biology and Chemistry. ENS Pelletier has always been active in athletics both as a partic.
ipant and teacher. He was a competitive skier and instructor for eight years and
instructed kayaking in New England. He is also active in the Potomac Rugby Union in
Maryland and most recently was invited to play with the US Navy Rugby Club. His per-
sonal interest in nutrition as it relates to athletics has been nurtured while at USUHS and
culminated in a clinical year of research in the Human Performance Laboratory at
USUHS where he assisted in writing the manual. He plans to practice Operational Med-
icine as a Diving Medical Officer with the US Navy SEALs.
Table of Contents
Chapter 1
Chapter 2
Chapter 3
Energy Balance = Energy Expenditure - Energy
Intake
Units of Energy
Sensitivity of Energy Balance
Components of Energy Expenditure
Resting Energy Expenditure
Energy Expenditure For Physical Activity
Total Energy Expenditure
Body Size and Body Mass Index
How To Calculate Energy Expenditure
Carbohydrate, Fat and Protein: The Energy-
Providing Macronutrients
Carbohydrate
Definition, Composition, and Classification
Functions of Carbohydrate in the Body
Carbohydrate in the Diet
Energy From Carbohydrate
Fat
Definition, Composition, and Classification
Functions of Fat in the Body
How Much Fat Should We Eat?
Energy From Fat
Determining Your Daily Fat Allowance
Protein
Definition and Composition
Functions of Protein in the Body
How Much Protein Should I Est?
Micronutrients: Vitamins and Minerals
What are the Recommended Dietary Allowances?
What are Vitamins?
‘What Functions Do Vitamins Serve?
‘What Foods are Good Sources of Vitamins?
What are Minerals
‘What Functions Do Minerals Serve?
‘What Foods are Good Sources of Minerals?
BAURLONNE
‘The Navy SEAL Nutriton Guide
Chapter 4
Chapter 5
Chapter 6
Chapter 7
What Substances May Interfere With
Micronutrients?
Summary
Vitamin and Mineral Supplements
Role of Vitamins and Minerals in
Physical Activity
Benefits of Supplementation
Supplement Use and Performance
Vitamin Supplements
Mineral Supplements
Antioxidants
Risks of Supplementation
What to Look for When Buying Supplements
Natural Versus Synthetic Vitamins
Presence of Starch, Sugar, and Other Additives
Disintegration Rate
When to Take?
‘Amount of Nutrient
Nutrient Balance
Expiration Date
Summary
Fiber and Health
What is Dietary Fiber?
Why Should I Eat More Fiber?
How Can I Get More Fiber in My Diet?
When Should I Minimize My Fiber Intake?
Fluid Replacement: Water and Other Beverages
Distribution and Functions of Water
How to Maintain Water Balance
What Conditions Will Increase Water Losses?
How Can You Make Sure to Get Enough Fluids?
‘What You Should Drink
When and How Much to Drink?
Healthy Snacking
Tips for Healthy Snacking
What Snacks are Best for Different Occasions?
Operations at Night
Exercises in the Heat
Exercises in the Cold o
Sustained Operations 6
Snacking On Occasion 6
Chapter 8 Restaurants, Fast Foods and Eating Out ra)
Fast Food Restaurants 72
Recommendations for Selecting High
Carbohydrate Foods at Restaurants 78
Chapter 9 Nutritional Considerations For Endurance Activities 81
Glycogen Stores and Meeting Your Energy Needs 82.
Carbohydrates and Endurance Performance 82
Carbohydrate Loading 86
‘What is Carbohydrate Loading? 86
‘Who Should (and shouldn't) Carbohydrate Load? 7
Protein Needs 87
Vitamin and Mineral Needs 87
Fluid Requirements 88
Nutritional Interventions During Training Sessions 89
Summary 90
Chapter 10 Nutritional Considerations For Strength Training EI
Benefits of Strength Training 92
Factors Determining Muscle Mass 92
Protein Requirements For Strength Training 93
‘The High Protein Myth %6
Concems With Very High Protein Intakes 7
Other Nutritional Requirements 98
Carbohydrate Requirements 98
Fat Requirements 8
Vitamins and Minerals 9
Multi-Ingredient Steroid Alternatives -
The Bottom Line 99
Summary 100
Chapter 11 Nutrition for Optimum Mission Performance 101
Nutritional Readiness Before a Specific Mission 102
Several Days Before a Mission 1
Timing and Composition of Pre-Mission Meals 102
Nutrition for Maintaining Performance During
Training and Missions 103
‘The Navy SEAL Nutriton Guide vit
Inadequate Ration Consumption
Dehydration
Gastrointestinal Complaints
Dietary Considerations for Selected Training
and Mission Scenarios
Other Considerations
Chapter 12 Nutritional Interventions for Mission Recovery
Glycogen Restoration
Rehydration
Sodium/ Electrolyte Replacement
Summary
Chapter 13 Food for the Field: Military and Other Rations
The Meal, Ready-to-Eat, Individual
(MRE) Menus
Ration, Cold Weather (RCW)
Ration Lightweight - 30 Days (RLW-30)
Food Packet, Long Range Patrol, (Improved)
(LRPII])
Commercial Freeze-Dried Products
What Do You Choose?
Other Ration Information
How Long Will Rations Keep?
Rations and Water Requirements
Chapter 14 Nutritional Considerations For Adverse Conditions
Heat Exposure
Fluid Needs:
Electrolyte Balance
Carbohydrate Intake
Energy Intake
Cold Exposure
Energy Intake
Fluid Status
‘Vitamin and Mineral Needs
Sustained Operations
Carbohydrate Intake
Caffeine
Fluid Intake
Diving and Immersion in Water
104
108
106
106
m4
7
118
120
121
122
123
124
126
127
128
130
138
140
40
40
141
142
a2
4
rrr
M5,
146
“7
148
449
149
150
151
151
152
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