The Navy SEAL Nutrition Guide

Overview

The Navy SEAL Nutrition Guide was developed originally for the U.S. Navy to provide sound guidance on nutrition to a new generation of Navy SEALs. The demands of SEAL physical training are profound, as you may well understand. Proper nutritional intake will give you the fuel you need to keep going on those miles of runs, laps of swimming, and hours of grueling PT sets.

From basic nutritional information to specific guidance on such matters as caloric intake, healthy food choices...

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Overview

The Navy SEAL Nutrition Guide was developed originally for the U.S. Navy to provide sound guidance on nutrition to a new generation of Navy SEALs. The demands of SEAL physical training are profound, as you may well understand. Proper nutritional intake will give you the fuel you need to keep going on those miles of runs, laps of swimming, and hours of grueling PT sets.

From basic nutritional information to specific guidance on such matters as caloric intake, healthy food choices and hydration, you will find the information presented to be a useful reference as you go forward in your quest to attain top physical conditioning. Nutrition and physical training go hand in hand. You need to respect what you eat to be able to achieve maximum physical potential.

Whether chowing down in the mess hall or cooking dinner at home, The Navy SEAL Nutrition Guide will make sure you get the nutrition you need to stay physically active. If you want to be big, you need to eat big. And you need to make good food choices as well.

Whether you are halfway through training or just starting your own fitness routine, The Navy SEAL Nutrition Guide is the perfect complement to your workout program.

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Product Details

  • ISBN-13: 9781578261079
  • Publisher: Hatherleigh Press
  • Publication date: 12/28/2001
  • Edition description: FAC
  • Pages: 224
  • Product dimensions: 8.53 (w) x 10.98 (h) x 0.48 (d)

Meet the Author

Stewart "Stew" Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books such as The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, and S.W.A.T. Fitness. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free. He has recently appeared on National Geographic's Fight Science - Special Ops where he was subjected to a hypothermic test and combat shooting course.

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Table of Contents

Chapter 1 Energy Balance = Energy Expenditure - Energy Intake 1
Units of Energy 2
Sensitivity of Energy Balance 2
Components of Energy Expenditure 3
Resting Energy Expenditure 3
Energy Expenditure For Physical Activity 4
Total Energy Expenditure 5
Body Size and Body Mass Index 6
How To Calculate Energy Expenditure 8
Chapter 2 Carbohydrate, Fat and Protein: The Energy-Providing Macronutrients 11
Carbohydrate 12
Definition, Composition, and Classification 12
Functions of Carbohydrate in the Body 13
Carbohydrate in the Diet 13
Energy From Carbohydrate 13
Fat 16
Definition, Composition, and Classification 16
Functions of Fat in the Body 17
How Much Fat Should We Eat? 17
Energy From Fat 17
Determining Your Daily Fat Allowance 18
Protein 21
Definition and Composition 21
Functions of Protein in the Body 21
How Much Protein Should I Eat? 22
Chapter 3 Micronutrients: Vitamins and Minerals 25
What are the Recommended Dietary Allowances? 26
What are Vitamins? 26
What Functions Do Vitamins Serve? 26
What Foods are Good Sources of Vitamins? 29
What are Minerals 29
What Functions Do Minerals Serve? 30
What Foods are Good Sources of Minerals? 31
What Substances May Interfere With Micronutrients? 32
Summary 33
Chapter 4 Vitamin and Mineral Supplements 35
Role of Vitamins and Minerals in Physical Activity 36
Benefits of Supplementation 36
Supplement Use and Performance 37
Vitamin Supplements 37
Mineral Supplements 38
Antioxidants 39
Risks of Supplementation 39
What to Look for When Buying Supplements 41
Natural Versus Synthetic Vitamins 41
Presence of Starch, Sugar, and Other Additives 41
Disintegration Rate 42
When to Take? 42
Amount of Nutrient 42
Nutrient Balance 43
Expiration Date 43
Summary 43
Chapter 5 Fiber and Health 45
What is Dietary Fiber? 46
Why Should I Eat More Fiber? 46
How Can I Get More Fiber in My Diet? 47
When Should I Minimize My Fiber Intake? 48
Chapter 6 Fluid Replacement: Water and Other Beverages 49
Distribution and Functions of Water 50
How to Maintain Water Balance 51
What Conditions Will Increase Water Losses? 53
How Can You Make Sure to Get Enough Fluids? 53
What You Should Drink 54
When and How Much to Drink? 56
Chapter 7 Healthy Snacking 61
Tips for Healthy Snacking 62
What Snacks are Best for Different Occasions? 66
Operations at Night 66
Exercises in the Heat 67
Exercises in the Cold 67
Sustained Operations 68
Snacking On Occasion 68
Chapter 8 Restaurants, Fast Foods and Eating Out 71
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? 87
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 91
Benefits of Strength Training 92
Factors Determining Muscle Mass 92
Protein Requirements For Strength Training 93
The High Protein Myth 96
Concerns With Very High Protein Intakes 97
Other Nutritional Requirements 98
Carbohydrate Requirements 98
Fat Requirements 98
Vitamins and Minerals 99
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 102
Timing and Composition of Pre-Mission Meals 102
Nutrition for Maintaining Performance During Training and Missions 103
Inadequate Ration Consumption 104
Dehydration 104
Gastrointestinal Complaints 106
Dietary Considerations for Selected Training and Mission Scenarios 106
Other Considerations 114
Chapter 12 Nutritional Interventions for Mission Recovery 117
Glycogen Restoration 118
Rehydration 120
Sodium/Electrolyte Replacement 121
Summary 122
Chapter 13 Food for the Field: Military and Other Rations 123
The Meal, Ready-to-Eat, Individual (MRE) Menus 124
Ration, Cold Weather (RCW) 126
Ration Lightweight - 30 Days (RLW-30) 127
Food Packet, Long Range Patrol, (Improved) (LRP[I]) 128
Commercial Freeze-Dried Products 130
What Do You Choose? 138
Other Ration Information 140
How Long Will Rations Keep? 140
Rations and Water Requirements 140
Chapter 14 Nutritional Considerations For Adverse Conditions 141
Heat Exposure 142
Fluid Needs 142
Electrolyte Balance 144
Carbohydrate Intake 144
Energy Intake 145
Cold Exposure 146
Energy Intake 147
Fluid Status 148
Vitamin and Mineral Needs 149
Sustained Operations 149
Carbohydrate Intake 150
Caffeine 151
Fluid Intake 151
Diving and Immersion in Water 152
Energy Intake 152
Fluid Intake 153
Mineral Needs 153
Altitude 153
Weight Loss 154
Carbohydrate Intake 155
Dehydration 156
Vitamin and Mineral Needs 156
Summary 157
Chapter 15 Ergogenic Agents - Looking for "The Edge" 159
Nutritional Products Advertised as Ergogenic Agents 160
Protein-Carbohydrate Supplements 164
MET-Rx 166
Chapter 16 Ergolytic Agents - "Going Backwards" 169
Alcohol 170
Smokeless Tobacco 170
Antihistamines 171
Appendix 1 Carbohydrate Content of Selected Foods 173
Appendix 2 Fat Content of Selected Foods 177
Appendix 3 Protein Content of Selected Foods 181
Appendix 4 Energy Expenditure For Various Activities 187
Appendix 5 Good Food Sources of Vitamins 193
Appendix 6 Good Food Sources of Minerals 197
Appendix 7 Sample High Carbohydrate Menus 201
Appendix 8 US Navy Special Warfare 10 Commandments Of Nutrition 207
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