Nutrient Timing for the Tactical Athlete

Tactical Athletes should have a strategic approach to their dietary needs. When should the military member eat, what should the meal be, and how much should be consumed are all important questions when considering the caloric needs to optimize human performance in a tactical environment. Before during and after training; the nutrient and caloric needs are varied but unfortunately only the most elite military units are given any training or direction on optimum nutrient timing and consumption regimen. Besides timing nutrition around training it is important to optimize nutrition for missions which is when performance really matters. Breaking down the times to eat and what to eat can be simplified by pre exercise, during exercise and post exercise as well as types of nutrients required.

Hydration is one of the few areas that get proper respect in the basic military training schools. Any military member you come in contact with will most likely be able to tell stories of forced hydration and constantly being told to drink water in basic training. Few service members are ever trained in how and how much water they should consume; generally they are just told more is better and are sent on their way. A test that has found to be useful in the athletic performance arena is the sweat load test, which is as follows: 1. Weight your self on a scale in the nude before exercise and record. 2. Exercise under the conditions you generally train or plan to execute a mission. 3. After exercise re weight and note the difference in body weight. You should not be losing more than 2% of your body weight between the beginning and end of your routine for performance optimization. If you lose more than 2% of total body weight then you are not consuming enough water during exercise to counter your sweat load. Contrary to what may have been trained in basic training consuming small amounts of fluid more often is better than large amounts at once.

Protein makes up a large number of the structure in the body and plays a major role in the performance of military personnel. The reasons protein use is so poor in the military setting are vast. Protein is expensive compared to other calorie sources and as such facing budget cuts the department of defense can replace high quality protein with low cost carbohydrates and improve the bottom line. The protein requirements of service members vary greatly from the sedentary administrative specialist to the hard charging infantry trooper. The Tactical Athlete can expect to use about 1 gram of protein per day, per pound of body weight this is and estimate but the math is made simple with this calculation. Proteins vary in type and use, from fast absorbing whey isolate to slow absorbing Casein as well as the very complete and digestible egg protein. Before training or a long mission it has been shown that small amounts of protein can be beneficial but large protein meals just before performance can actually hurt performance because of the digestive process requirements placed on the military member. After training or during the post mission recovery it is highly advised that protein is made available to help the rebuilding process and decrease the damage suffered by sustained exercise. Protein can only be absorbed at a moderate rate through out the day so it is vital that the protein intake of a top performing elite military member be spread out through the day for maximum effect.

For a tactical athlete to perform at the limits of human performance it takes a great deal of energy. Most of the energy used to conduct missions and execute training is derived from carbohydrates. Even the energy used to burn fats in the system is in no small part fueled by carbohydrates. With the great importance of this energy source it is a wonder that there is so much misinformation out there about carbohydrates. When preparing to execute training a simple snack of thirty five grams of carbs can help maintain muscle glycogen levels thirty nine percent better than without pre mission fueling. Not all carbohydrates are equal though it may appear that 100 calories of sugar is the same as 100 calories of broccoli one will give you vital nutrients and lasting energy, while the other will just have you feeling flat after a temporary sugar rush. When possible if carbohydrates are consumed during exercise athletic performance can be greatly enhanced. In the military setting recovery is often sited as the 3 r’s; Rehydrate, Refuel and Rest. When refueling it may take as much as a day to replenish glycogen stores. After an exhaustive patrol or mission it is recommended that personnel intake one gram of fast absorbing quality carbohydrates for every two pounds of lean bodyweight. Timing the intake of carbohydrates with an effort to consume nutrient rich sources will pay dividends to the tactical athlete in terms of military fitness.

Fat consumed in the diet are vital to health and fitness in a service member. Consumption of fats should be long before a mission or training event. With respect to the pre deployment meal fat should be kept to very low levels like what one may get from half a peanut butter sandwich. A meal high in fat taxes the digestive system to a large degree and can sap performance. Some fats are absolutely essential such as the unsaturated fats found in fish which help with mental function and body structures. The low quality fats like those in lard and animal products should be eaten at a minimal amount. Fats become important in the military diet due to the fact that they help curb hunger and provide a feeling of fullness. The best time for fat consumption is well before performance requirements or well after refueling has started. When managing fat intake it is recommended that the sources be high quality like those found in nuts, avocados and olive oil with an avoidance of animal based fats. During mission or training their is no scientific finding that support fat consumption as a performance enhancement.

Electrolytes such as sodium and potassium help the body regulate fluids and therefore are of the highest importance during periods of performance. B Vitamins contribute to overall metabolic activity and as such are required at a slightly higher rate in tactical performers. Other Vitamins do not generally required specific timing but consumption is no less important. remember to consume vitamins with meals to get the highest possible absorption rate from those nutrients. As important to performance as diet is there is no substitute for training.

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