How a “Warrior Athlete” should fuel themselves

MIDN Seth Lindstrom

Food = Fuel

• 1 pound of fat = 3500 calories• Drinking one Gatorade per day = 73000

calories, or 20.8 lbs per year! (but you still need your electrolytes)

• Everyone’s fuel tank is different.• How big is yours?• MyFitnessPal

MyFitnessPal

MyFitnessPal

• Free App on smartphones

• Make sure to set lifestyle as sedentary

• Don’t end up like this guy>>>>>>>>

Where to get those calories

• Carbohydrates are the vital fuel for the body.• Fats are used as energy storage.• Proteins are used to repair and synthesize

body tissues, excess protein converts to fat.• Fluids (and electrolytes) are critical to the

transfer of electrical signals throughout the body… performance drops after just 2% fluid loss.

Carbs

• Simple carbs are basic sugars, ie. Honey• Complex carbs are chained sugars, ie. Beans• Should be 40-65% daily intake• 5-10g a day per kg weight• One gram of CHO=4 calories• Limit carbs to good carbs, unless preworkout• Ignore the rumors, carbs are good for you and

very important

Types of Fat

• Saturated fat(whole milk) • Polyunsaturated fat (fish) • Monounsaturated fat (olive oil) • Trans fat (cookies )

Fat

• Fat is used to insulate the body, transport nutrients, protect organs.

• Too much fat intake can lead to heart disease• Daily fat intake should not exceed 35%, keeping

most from poly’s and mono’s• On gram of fat= 9 cal (double a CHO)• 15-30% RDA• Omegas• Cholesterol

Protein

• Made of amino acids, 11 are made in body, 9 are not.

• Used to build muscles, form hair, nails, skin, repair energy, transport fats

• Protein needs can vary depending on activity (10-20%)

• One gram of protein = 4 cal• Sports active – 2g/kg• Needs CHO to process, otherwise>>fat

Servings

• Beverages- fist (8oz)• Soup/salad- Baseball (cup)• Beans, fruit salad- tennis ball (1/2 cup)• Meat- check book (3 oz)• Peanut butter, mayonnaise- ping pong (1 TBL)

Hydration

• At 6% water loss, your dead. Watch for dry mouth, headache, cramping, SHAKES, CHILLS, MIGRAINE

• Darker the urine, the more dehydrated you are.• If possible, hydrate with an

aqueous electrolyte • If your thirsty, your dehydrated

Nutrients (Vitamins, Minerals)

• Production of Energy• Formation of Red Blood Cells• Maximize Immune Function• Maintenance of Healthy Muscles and Joints• Provision of Oxygen to Exercising Muscle• Recovery from Exercise

Nutrient Density

• Hard to do on college diet• Common Sources?• Shakes, confusion, heart arrhythmia

Nutrient timing

• The timing of “when” nutrients are consumed may be as important as “what” nutrients are consumed.

• “critical time” =30 minutes after exercise.• The harder you train the more you need• Lacking nutrition can hinder growths from

training!

The military “–ine” diet

• Navy SEAL Mike Fullerton “We all wake up at 0-dark thirty, grab a big gulp of java (caffeine), dip a pinch of Skoal (nicotine) and grab a few honey buns from the “gee-dunk” (vending machine).”

• Too much fast food, “filling the void with caffiene and simple sugars”, consuming the majority of calories at end of day

What I do

• Eat colorful• Shop the outside of Publix• Eat whole foods• Vary my diet• Limit junk foods

Questions?

• Next PPT is about forms of exercise and training techniques

• Helpful links- http://www.usuhs.mil/mem/wng/WNGChapter1.pdf

• http://www.myfitnesspal.com/mobile• us navy seal nutrition guide