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 made to material contained in this work that is derived from government documents. Nevertheless, Skyhorse Publishing claims copyright in all additional content, including, but not limited to, compilation copyright and the copyright in and to any additional materials, elements, design, images, or layout of whatever kind included herein. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. 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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)
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