10 Nutrition Tips For Navy SEAL Trainees
Tip #1: All SEAL trainees can meet their protein requirements by eating a balanced diet with adequate energy intakes. Less than 1 gram of protein per pound of body weight is more than adequate to meet your needs. So, a 170 pound man would need less than 170 grams of protein. Tip #2: Maintaining hydration status is the most critical nutritional concern for trainees. Check urine color to monitor hydration status. Tip #3: A fluid-replacement beverage should provide less than 20 grams of carbohydrate/8 oz to prevent gastric distress, some sodium, but no added vitamins or herbal products. Tip #4: Whole grain foods, fresh fruits and vegetables, dairy products, and lean poultry and fish are the best foods to consume – they provide the needed energy, protein, calcium, zinc, and other essential nutrients. Tip #5: Vitamins, minerals, and other supplements are not needed when a healthy, well-balanced diet is consumed. Tip #6: A diet low in carbohydrate will not provide enough energy for optimal performance, whatever the mission scenario. At least 50% of energy, or a minimum of 400 grams, should come from carbohydrate, with 20% from protein and 30% from fat. Tip #7: Accelerate recovery by ingesting a combination of carbohydrate (50 grams) and protein (10 to 15 grams) within 45 minutes after completing the activity. This will help you restore the energy in your muscles, help prevent muscle injury, and prepare you for the next workout (see Recovery and Nutrient Timing handout) Tip #8: The carbohydrate content of a food should be considered when selecting foods to consume prior to and after training: 50 grams is a good number to go for. Tip #9: Energy drinks with caffeine should be avoided and should never be used in combination with alcohol. Tip #10: Dietary supplements should be carefully researched before they are used: many lack adequate scientific evidence and could be dangerous and/or contain banned substances. WARCOM prohibits the use of dietary supplements.
Various Acceptable Commercial Fluid Replacement Beverages
PRODUCTS Cerasport Gatorade Original Gookinade GU2O MetRx ORS Powerade Power Bar Endurance Sports Drink Gatorade Endurance E n er gy kcal/8 oz 76 50 86 50 75 72 70 50 CHO g /8 oz 13 14 10 13 19 19 17 14 So di um mg/8 oz 102 110 64 120 125 53 160 200
Amount of Food Required for 50 grams of CHO
Foods Apple Bagel Baked Beans Banana Bread (white or whole wheat) Cornflakes Grapes Green Peas, cooked Honey Ice Cream Maple syrup Oatmeal, cooked Orange Juice Peaches Pear Potato, baked w/ skin Raisins Shredded Wheat Cereal Spaghetti and Other Pasta Sweet Corn, cooked Sweet Potato, boiled Watermelon White or Brown Rice, cooked Yogurt, nonfat plain Amount of Food 2.5 medium 2.5 oz 1.0 cup 1.8 medium 4.2 slices 2.5 cups 55 grapes 2 1/4 cups 2.9 TBSP 1.6 cups 3.1 TBSP 2.0 cups 2.0 cups 5 medium 2 medium 1 medium 0.4 cup 1.4 cups 1.4 cups 1.5 cups 0.8 cup 4.5 cups 1.0 cup 2.9 cups
Desirable Urine Color Well Hydrated: 1 or 2 Minimal Dehydration: 3 or 4 Significant Dehydration: 5 or 6 Serious Dehydration: >6 or too many B vitamins