The U.S. Navy SEAL Guide to Nutrition

219 Pages·2013·7.98 MB·English

by  Patricia A. Deuster

The U.S. Navy SEAL Guide to Nutrition
The U.S. Navy SEAL Guide to Nutrition
Edited by
Patricia A. Deuster, Ph.D.
Anita Singh, Ph.D.
Pierre A. Pelletier, ENS, MC, USNR
Foreword by
Don Mann
Additional material copyright © 2013 by Skyhorse Publishing Foreword © 2013 by Don Mann No claim is
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Library of Congress Cataloging-in-Publication Data is available on file.
ISBN: 978-1-62087-883-5
Printed in China
Table of Contents
The U.S. Navy SEAL Guide to Nutrition
Preface
Foreword
Chapter 1 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
Chapter 2
Macronutrients
Carbohydrate
Definition, Composition, and Classification
Functions of Carbohydrate in the Body
Carbohydrate in the Diet
Energy from Carbohydrate
Fat
Definitions, 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 Eat?
Energy from Protein
Chapter 3 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?
What Substances May Interfere with Micronutrients?
Summary
Chapter 4 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
Chapter 5 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?
Chapter 6 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?
Chapter 7 Healthy Snacking
Tips for Healthy Snacking
What Snacks Are Best for Different Occasions?
Operations at Night
Exercises in the Heat
Exercises in the Cold
Sustained Operations
Snacking On Occasion
Chapter 8 Restaurants, Fast Foods, and Eating Out
Fast Food Restaurants
Recommendations for Selecting High-CHO Foods at
Restaurants
Chapter 9 Nutritional Considerations for Endurance Activities
Glycogen Stores and Meeting Your Energy Needs
Carbohydrate and Endurance Performance
CHO Loading/Glycogen Supercompensation
What is CHO Loading?
Who Should (and Shouldn’t)
CHO Load?
Protein Needs
Vitamin and Mineral Needs
Fluid Requirements
Nutritional Interventions During Training Sessions
Summary
Chapter 10 Nutritional Considerations for Strength Training
Benefits of Strength Training
Factors Determining Muscle Mass
Protein Requirements for Strength Training
The High Protein Myth
Concerns with Very High Protein Intakes
Other Nutritional Requirements
Carbohydrate Requirements
Fat Requirements
Vitamins and Minerals
Multi-Ingredient Steroid Alternatives— The Bottom Line
Summary
Chapter 11 Nutrition for Optimum Mission Performance
Nutritional Readiness Before a Specific Mission
Several Days Before a Mission
Timing and Composition of Pre-Mission Meals
Nutrition for Maintaining Performance During Training and
Missions
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)