The Navy Seal Nutrition Guide
by Deuster, Patricia A; Singh, Anita; Pelletier, Pierre A.; Smith, StewartFormat: Paperback
Pub. Date: 2001-12-14
Publisher(s): Hatherleigh Press
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Summary
If you are truly dedicated to putting yourself in the absolute best shape of your life, do not let another day go by without having your own copy of The Navy SEAL Nutrition Guide. This informational guide is packed with the finest nutritional guidance available today.
Author Biography
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.
Table of Contents
| Energy Balance = Energy Expenditure - Energy Intake | p. 1 |
| Units of Energy | p. 2 |
| Sensitivity of Energy Balance | p. 2 |
| Components of Energy Expenditure | p. 3 |
| Resting Energy Expenditure | p. 3 |
| Energy Expenditure For Physical Activity | p. 4 |
| Total Energy Expenditure | p. 5 |
| Body Size and Body Mass Index | p. 6 |
| How To Calculate Energy Expenditure | p. 8 |
| Carbohydrate, Fat and Protein: The Energy-Providing Macronutrients | p. 11 |
| Carbohydrate | p. 12 |
| Definition, Composition, and Classification | p. 12 |
| Functions of Carbohydrate in the Body | p. 13 |
| Carbohydrate in the Diet | p. 13 |
| Energy From Carbohydrate | p. 13 |
| Fat | p. 16 |
| Definition, Composition, and Classification | p. 16 |
| Functions of Fat in the Body | p. 17 |
| How Much Fat Should We Eat? | p. 17 |
| Energy From Fat | p. 17 |
| Determining Your Daily Fat Allowance | p. 18 |
| Protein | p. 21 |
| Definition and Composition | p. 21 |
| Functions of Protein in the Body | p. 21 |
| How Much Protein Should I Eat? | p. 22 |
| Micronutrients: Vitamins and Minerals | p. 25 |
| What are the Recommended Dietary Allowances? | p. 26 |
| What are Vitamins? | p. 26 |
| What Functions Do Vitamins Serve? | p. 26 |
| What Foods are Good Sources of Vitamins? | p. 29 |
| What are Minerals | p. 29 |
| What Functions Do Minerals Serve? | p. 30 |
| What Foods are Good Sources of Minerals? | p. 31 |
| What Substances May Interfere With Micronutrients? | p. 32 |
| Summary | p. 33 |
| Vitamin and Mineral Supplements | p. 35 |
| Role of Vitamins and Minerals in Physical Activity | p. 36 |
| Benefits of Supplementation | p. 36 |
| Supplement Use and Performance | p. 37 |
| Vitamin Supplements | p. 37 |
| Mineral Supplements | p. 38 |
| Antioxidants | p. 39 |
| Risks of Supplementation | p. 39 |
| What to Look for When Buying Supplements | p. 41 |
| Natural Versus Synthetic Vitamins | p. 41 |
| Presence of Starch, Sugar, and Other Additives | p. 41 |
| Disintegration Rate | p. 42 |
| When to Take? | p. 42 |
| Amount of Nutrient | p. 42 |
| Nutrient Balance | p. 43 |
| Expiration Date | p. 43 |
| Summary | p. 43 |
| Fiber and Health | p. 45 |
| What is Dietary Fiber? | p. 46 |
| Why Should I Eat More Fiber? | p. 46 |
| How Can I Get More Fiber in My Diet? | p. 47 |
| When Should I Minimize My Fiber Intake? | p. 48 |
| Fluid Replacement: Water and Other Beverages | p. 49 |
| Distribution and Functions of Water | p. 50 |
| How to Maintain Water Balance | p. 51 |
| What Conditions Will Increase Water Losses? | p. 53 |
| How Can You Make Sure to Get Enough Fluids? | p. 53 |
| What You Should Drink | p. 54 |
| When and How Much to Drink? | p. 56 |
| Healthy Snacking | p. 61 |
| Tips for Healthy Snacking | p. 62 |
| What Snacks are Best for Different Occasions? | p. 66 |
| Operations at Night | p. 66 |
| Exercises in the Heat | p. 67 |
| Exercises in the Cold | p. 67 |
| Sustained Operations | p. 68 |
| Snacking On Occasion | p. 68 |
| Restaurants, Fast Foods and Eating Out | p. 71 |
| Fast Food Restaurants | p. 72 |
| Recommendations for Selecting High Carbohydrate Foods at Restaurants | p. 78 |
| Nutritional Considerations For Endurance Activities | p. 81 |
| Glycogen Stores and Meeting Your Energy Needs | p. 82 |
| Carbohydrates and Endurance Performance | p. 82 |
| Carbohydrate Loading | p. 86 |
| What is Carbohydrate Loading? | p. 86 |
| Who Should (and shouldn't) Carbohydrate Load? | p. 87 |
| Protein Needs | p. 87 |
| Vitamin and Mineral Needs | p. 87 |
| Fluid Requirements | p. 88 |
| Nutritional Interventions During Training Sessions | p. 89 |
| Summary | p. 90 |
| Nutritional Considerations For Strength Training | p. 91 |
| Benefits of Strength Training | p. 92 |
| Factors Determining Muscle Mass | p. 92 |
| Protein Requirements For Strength Training | p. 93 |
| The High Protein Myth | p. 96 |
| Concerns With Very High Protein Intakes | p. 97 |
| Other Nutritional Requirements | p. 98 |
| Carbohydrate Requirements | p. 98 |
| Fat Requirements | p. 98 |
| Vitamins and Minerals | p. 99 |
| Multi-Ingredient Steroid Alternatives - The Bottom Line | p. 99 |
| Summary | p. 100 |
| Nutrition for Optimum Mission Performance | p. 101 |
| Nutritional Readiness Before a Specific Mission | p. 102 |
| Several Days Before a Mission | p. 102 |
| Timing and Composition of Pre-Mission Meals | p. 102 |
| Nutrition for Maintaining Performance During Training and Missions | p. 103 |
| Inadequate Ration Consumption | p. 104 |
| Dehydration | p. 104 |
| Gastrointestinal Complaints | p. 106 |
| Dietary Considerations for Selected Training and Mission Scenarios | p. 106 |
| Other Considerations | p. 114 |
| Nutritional Interventions for Mission Recovery | p. 117 |
| Glycogen Restoration | p. 118 |
| Rehydration | p. 120 |
| Sodium/Electrolyte Replacement | p. 121 |
| Summary | p. 122 |
| Food for the Field: Military and Other Rations | p. 123 |
| The Meal, Ready-to-Eat, Individual (MRE) Menus | p. 124 |
| Ration, Cold Weather (RCW) | p. 126 |
| Ration Lightweight - 30 Days (RLW-30) | p. 127 |
| Food Packet, Long Range Patrol, (Improved) (LRP[I]) | p. 128 |
| Commercial Freeze-Dried Products | p. 130 |
| What Do You Choose? | p. 138 |
| Other Ration Information | p. 140 |
| How Long Will Rations Keep? | p. 140 |
| Rations and Water Requirements | p. 140 |
| Nutritional Considerations For Adverse Conditions | p. 141 |
| Heat Exposure | p. 142 |
| Fluid Needs | p. 142 |
| Electrolyte Balance | p. 144 |
| Carbohydrate Intake | p. 144 |
| Energy Intake | p. 145 |
| Cold Exposure | p. 146 |
| Energy Intake | p. 147 |
| Fluid Status | p. 148 |
| Vitamin and Mineral Needs | p. 149 |
| Sustained Operations | p. 149 |
| Carbohydrate Intake | p. 150 |
| Caffeine | p. 151 |
| Fluid Intake | p. 151 |
| Diving and Immersion in Water | p. 152 |
| Energy Intake | p. 152 |
| Fluid Intake | p. 153 |
| Mineral Needs | p. 153 |
| Altitude | p. 153 |
| Weight Loss | p. 154 |
| Carbohydrate Intake | p. 155 |
| Dehydration | p. 156 |
| Vitamin and Mineral Needs | p. 156 |
| Summary | p. 157 |
| Ergogenic Agents - Looking for "The Edge" | p. 159 |
| Nutritional Products Advertised as Ergogenic Agents | p. 160 |
| Protein-Carbohydrate Supplements | p. 164 |
| MET-Rx | p. 166 |
| Ergolytic Agents - "Going Backwards" | p. 169 |
| Alcohol | p. 170 |
| Smokeless Tobacco | p. 170 |
| Antihistamines | p. 171 |
| Carbohydrate Content of Selected Foods | p. 173 |
| Fat Content of Selected Foods | p. 177 |
| Protein Content of Selected Foods | p. 181 |
| Energy Expenditure For Various Activities | p. 187 |
| Good Food Sources of Vitamins | p. 193 |
| Good Food Sources of Minerals | p. 197 |
| Sample High Carbohydrate Menus | p. 201 |
| US Navy Special Warfare 10 Commandments Of Nutrition | p. 207 |
| Table of Contents provided by Syndetics. All Rights Reserved. |
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