24SOW Pre-Assessment Nutrition Program - Special

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24SOW Pre-Assessment Nutrition Program1.2.3.4.5.6.7.8.9.10.KEY CONCEPTSDrink to Prevent Dry MouthBuild Resiliency with Variety & ColorChoose Quality CarbsPump Protein with PurposeFuel with Performance FatsConsistency is KeyPrepare with Pre-Training FuelEnergize with During-Training FuelRecover with Post-Training FuelNavigate the SEA of Supplements1. DRINK TO PREVENT DRY MOUTHIf you have the feeling of “dry mouth” this is a sign that you are already at least 1% dehydrated.Negative performance effects of dehydration begin at 2% dehydration, including: Reduced hand-eye coordination Delayed decision making Mental fatigue Increased heart rate Reduced endurance performanceMost active men need a minimum of 120oz of water per day. This is equivalent to approximately 4 Litersor 1 Gallon. However, hydration needs increase depending on: Exercise duration & intensity Sweat rate Heat & humidity Individual variancesThus, it is very likely that you need MORE than 1 gallon of fluids daily. For the purposes of this trainingprogram, it may be wise to start monitoring your fluid intake and aim to drink 1 Liter ( 34oz) every 3-4hours. Example:TIMEFLUID INTAKE0800-11001100-14001400-17001700-20001 Liter (34oz)1 Liter (34oz)1 Liter (34oz)1 Liter (34oz)

In addition to the above guidelines, it is recommended to add fluids based on training and sweat rate.Follow the guidelines below for before, during, and after nk ½ Liter ( 16oz) of water or electrolyte/carb beverage.Take sips of water or electrolyte/carb beverage every 15-20minutes or as needed by paying attention to the feeling ofdry mouth.Recover with at least 1 Liter of water or electrolyte/carbbeverage as soon as possible. For specific guidance, weighyourself before & after training and rehydrate with 24ounces per 1 pound of body weight lost.Example:Pre-workout: 170.6lbsPost-workout: 168.2lbsDifference: 2.4lbs lost x 24 ouncesRehydration recommendation 57.6oz (1.7Liters)Post-Training2. BUILD RESILIENCY WITH VARIETY & COLOROver the course of a 26 week program obtaining adequate vitamins and minerals will protect fromsickness, injury, and cellular damage. Aim to eat at least 5 fresh fruits and vegetable each day with avariety of colors. White & yellow – Enhance immune systemo Potatoes, corn, bananas, cauliflower Blue & purple – Repair damaged and inflamed cellso Red onion, blueberries, plum Red & orange – Optimize brain function & support heart and circulatory systemo Strawberries, red bell pepper, tomato Green – Protect bone and muscleo Broccoli, spinach, asparagusTo obtain a variety of color in your diet, stock your kitchen with foods including:VEGGIES AsparagusBroccoliBeetsBell PepperCucumberCeleryCarrots, whole/babyCabbage, red/greenCauliflowerGreen BeansKaleLettuce - RomaineMushroomsSquash - YellowSpinach TomatoOnion, red/yellow/whiteZucchiniFRUITS Apples Bananas Blueberries Clementine Cherries Grapes Honeydew Lemons/Limes Nectarine Oranges/Tangerines Peach Raspberries StrawberriesPANTRY Artichokes Canned Pineapple Canned Peaches Canned Mixed Veggies Dried raisins Dried cranberries Other dried fruit Diced/Stewed Tomatoes Tomato Sauce Hearts of Palm PrunesJUICES 100% fruit Juice V8 or Tomato Juice

3. CHOOSE QUALITY CARBSCarbohydrates are the body’s fuel source for all physical activity. Low carbohydrate diets are notrecommended during this training program. Consume fruits and sugars before training as they digestfast and provide a quick source of energy. Consume whole grains, starchy vegetables, beans andlegumes at meals to provide a source of long lasting energy, fiber, and proteins. To fuel with high qualitycarbohydrates, stock your kitchen with foods including:GRAINS Bagels, Whole GrainBread, Whole GrainBeans (Canned)Kidney, Pinto, Black,Navy, Chickpea etc.Corn TortillasCouscousEnglish Muffin, WholeGrainOatmealRiceBrown, Wild Rice, WhiteQuinoaPasta, Whole GrainWraps, Whole GrainSTARCHY VEGGIES Butternut Squash Corn PotatoRusset, New/Purple,Sweet Peas Spaghetti SquashFROZEN Pancakes, Whole Grain Waffles, Whole GrainCEREALS/SNACKS Baked Chips High Fiber/ProteinCerealsCascadian Farms,Cheerios, Chex, Post,Oatmeal Corn Tortilla Multigrain Crackers Popcorn, light butter Pretzels Rice Cakes4. PUMP PROTEIN WITH PURPOSEConsume a source of protein at each meal and snack. The purpose of protein is to build and repairmuscle, tissue, immune system, and bone. To enhance training and repair, choose lean proteins mostoften. Lean protein sources include fish, chicken, turkey, beans, eggs, low fat milk, yogurt, nuts andseeds. Fatty protein sources including beef, pork, and full fat dairy should be consumed less often. Tofuel with purposeful protein, stock your kitchen with these lean sources:FRESH Chicken BreastChicken ThighsGround ChickenPork TenderloinPork ChopTurkey BreastGround TurkeySirloinGround Beef (93% lean)Beef tipsLean Ham SteakSalmonTilapiaShrimpTunaOther FishDELI MEAT/CHEESE Chicken Ham Turkey Sliced CheeseDAIRY Eggs Cheese Milk Skim, 1% or 2% Soy Milk Yogurt, Greek 0% or 2%fat Yogurt, Regular Low FatPLANT BASED PROTEINS Beans (Canned)Kidney, Pinto, Black,Navy, Chickpea etc. Edamame/soy beans Tempeh Tofu Quinoa Frozen veggie burgers HummusPANTRY Tuna (canned/in water) Beef Jerky Protein Powder

5. FUEL WITH PERFORMANCE FATSFats that benefit performance include those from plant sources which reduce inflammation, providecognitive benefits, cellular protection, and a beneficial source of calories. Stock your kitchen withperformance enhancing fats including:NUTS & SEEDS Almonds Cashews Pistachios Pecans Walnuts Sunflower Seeds Pumpkin Seeds Flax Seed Chia SeedsNATURAL NUT BUTTERS Peanut butter Almond butter Cashew butter Sunflower seed butter TahiniFRESH Avocado Guacamole HummusOILS Avocado OilCanola/Vegetable OilCoconut OilFlaxseed OilOlive OilSafflower OilSesame OilBUTTERS Grass fed butter Smart Balance Spread6. CONSISTENCY IS KEYFueling your body consistently, day in and day out, will provide the energy and nutrition to perform andrecover optimally throughout these 26 weeks. Follow these general concepts: Eat a meal or snack every 2-4 hours. Always eat before training Always eat after training Eat balanced meals based on activity level* If you are losing weight and easily fatigued, increase portion size or add additional snacksthroughout the day. If you are gaining unwanted weight, slightly decrease portion sizes at meals, however do notrestrict pre & post training fuel. Additionally choose more fresh whole foods in place ofprocessed and packaged items.*Create your meals similar to the images below based on various training days:

7. PREPARE WITH PRE-TRAINING FUELTo provide fuel to your working muscles, you should eat carbohydrates before training. The amount youneed various depending on timing of training. See chart below:30-60 MIN PRE-TRAININGScenario: Wake up at 5am for 6am trainingNeed: 30-60 grams of carbohydrateMinimal protein & fat Banana 8-16oz 100% fruit juice 1-2 oatmeal packets ½ cup oatmeal with berries & honey 2 slices toast with jelly or peanut butter 2 frozen waffles with maple syrup 1-2 granola bars (Quaker Oats; NatureValley; Kashi; Sunbelt Bakery; KINDHealthy Grains) 1 sports bar (Gatorade Fuel bar;Powerbar Performance Energy bar; Clif;Probar) 1-2 dried fruit bars (Lara bar, KINDPressed Fruit, That’s it) Non-fat yogurt Bagel with peanut butter or jelly 8oz milk with carnation instant breakfastpacket2-3 HOURS PRE-TRAININGScenario: Eat lunch at 12pm, train at 3pmNeed: 100-150 grams carbohydrateModerate protein & fat 8” sub sandwich with Gatorade Burrito with rice and beans 4 pancake breakfast with fruit 2 cups pasta with marinara sauce Fruit and milk smoothie8. ENERGIZE WITH DURING-TRAINING FUELDuring low intensity training days ( 1 hour continuous) you may only need to focus on hydration (referto Key Concept #1). Training that is expected to last longer than 1 hour will benefit from additional fuelto maintain optimal performance. Similar to the pre-training guidelines, your body can digest 30-60g ofsimple sugars every 60 minutes DURING training. Portable options such as carbohydrate gels,carbohydrate beverages, and energy bars may be easiest to consume during training. Consider theoptions below:Examples of 30-60g of carbohydrate: 1 packet sports gel: Gu; Gu Roctane; Powerbar Power Gel; Clif Gel; Honey Stinger Gel 1 packet sports chews: Gatorade Energy Chews; Clif Shotblocks; Powerbar Energy Blasts; HoneyStinger Chews 8-20oz sports drink: Gatorade; Powerade, Drip Drop 2 handfuls (½ cup) dried fruit 2 cups Watermelon Banana 1-2 granola bars (Quaker Oats; Nature Valley; Kashi; Sunbelt Bakery) 1 engery bar (Gatorade Fuel bar; Powerbar Performance Energy bar; Clif; Probar) 1-2 dried fruit bars (Lara bar, KIND Pressed Fruit, That’s it)

9. RECOVER WITH POST-TRAINING FUELIt is important to eat both protein and carbohydrate post-training to rebuild muscles and restore energylevels. Post training, consume between 20-30g of protein as soon as possible, along with carbohydrate.Aerobic (cardiovascular) training requires more carbohydrate to recover compared to anaerobic(strength) training. After aerobic training, aim for 60-100g of carbohydrate (3:1 or 4:1 carbohydrate toprotein ratio). After anaerobic training, aim for 40-60g of carbohydrate (2:1 or 3:1 ratio).Post-training fuel should be consumed with the intent to recover, and should not replace regular mealsand snacks.For example, if you train from 6:30-8am, eat post-training fuel at 8:30 and plan to have breakfast around9:30am. Your breakfast may be smaller than usual, however it should not be skipped. Examples:ANAEROBIC TRAINING: Strength trainingDURATIONCARBSPROTEINEXAMPLE 60 minCARB:PROTEINRATIO2:1402060-120min3:17525 120min3:19030EAS Whey Protein powder mixed with milk banana20oz Gatorade 3 egg omelet 1-2 piecestoast & 1 cup fruitSmoothie: 1/2 cup Greek yogurt, 8 oz milk,2 Tbsp peanut butter, 1 cup berries, 1banana, 2 Tbsp honeyAEROBIC TRAINING – Rucking, running, swimmingDURATIONCARBSPROTEINEXAMPLE 60 minCARB:PROTEINRATIO3:1602060-120min4:110025 120min4:11203016oz chocolate milk ½ cup fruit & nut trailmixBolthouse Farms Smoothie 2 packetsoatmeal ½ cup almonds12” subway sandwich with meat, cheese, andvegetables 20oz Gatorade10. NAVIGATE THE SEA OF SUPPLEMENTS“Navigating the SEA of supplements” means paying attention to the Safety and Efficacy of dietarysupplements as well as obtaining Approval by a medical provider prior to use. Supplements posepotential safety and health concerns, especially related to heavy training periods and stressfulenvironments. An appropriate performance nutrition diet (as outlined in Key Concepts 1-9) will providesufficient nutrients. If supplements are recommended by a dietitian or medical provider, consider theinformation below:SAFETY:For high quality products with accurate labels, manufacturing audits, and contaminant testing, only usedietary supplements with 3rd party verification from the reputable agencies shown below.

FFICACY:The only dietary supplements that may provide performance benefits throughout this 26-week trainingprogram include carbohydrate powders, protein powders, electrolyte replacements, and fish oil/omega3 supplements. Specific benefits, dosing, and suggested brands with third party verification are listedbelow:SUPPLEMENTBENEFITSDOSESUGGESTED BRANDSCarbohydratePowdersProvide rapid fuel source fortraining to delay fatigue andprevent muscle breakdown.30-60g carbohydrateper dose pre & duringtraining.Protein PowdersProvide convenient proteinsource post-training.20-30g proteinElectrolytes:Including sodium (Na)Potassium (K) Chloride(Cl) Calcium (Ca) andMagnesium (Mg).To replenish electrolytes lost insweat, especially in hot andhumid environments.Dose varies based onindividual.Sodium (Na) is mostimportant electrolyte;supplementation canrange from 5002000mg/dayFish Oil/Omega 3To increase omega-3 fatty acidintake not otherwise metthrough food sources to benefitoverall heart, brain health, andcombat total body inflammation.1-2g/dayCytomax CytocarbGeneration UCanGatoradePacific Health Labs- AcceleradePacific Health Labs- EnduroxVitargoPoweradeBiProCytosport Muscle MilkCytosport Monster BlendEASKlean AthleteOptimum NutritionSix StarThorneVegaGatorade GatorlytesPowerade Ion-4 BoostThe Right StuffDrip DropCamelbak ElixirNuunSkratchThorne CatalyteAdvocare Omega PlexBrain Armor DHAKirkland SignatureKlean Athlete OmegaNature MadeNordic Naturals Ultimate Omega D3Nutrilite Heart Health OmegaThorne Super EPA

ADDITIONAL NOTES:Supplements will NOT be available during selection. If you choose to use supplements during training, itis recommended to wean off all supplements approximately 2-4 weeks prior to your selection.Additionally, caffeine, though not discussed in this program, should also be discontinued at this time toavoid withdrawal effects. Additional supplement information can be found at the websites search.com/dod

PUTTING IT ALL TOGETHER: SAMPLE DAYWEEKS 1-25:Goals: 0530060006300800093012001500180020003 meals1-2 snacksPre & Post-workout fuelDuring training fuel, as needed following guidelines5 fruits & vegetables4 Liters fluid dailyOnly supplements that are safe, effective, approved by medical provider, and in appropriatedoseCup of coffee PB&J sandwich ½ L Water 2g Fish OilWarm upWorkout with sips of Gatorade (20oz bottle)Endurox Recovery Drink (carb/protein powder) mixed with ½ L water Banana Granola barEgg omelet with meat and cheese Orange Juice 1 L waterRice Chicken Black Beans Veggies (burrito bowl) Apple 1 L waterPretzels baby carrots hummusSalmon Sweet potato Side Salad dinner roll 1 L waterGreek Yogurt1-WEEK PRIOR TO SELECTION:GOALS: 0530060006300800093012001500180020003 meals1-2 snacksPre & Post-workout fuelSome MRE’s incorporated pre, during & post workout to ensure stomach tolerance5 fruits & vegetables4 Liters fluid dailyHigh carbohydrate diet to “carb load” for upcoming selection weekNo supplements or caffeineMRE Sweet bread peanut butter & jelly packets ½ L waterWarm upWorkoutMRE Nut & Raisin Mix & MRE Chocolate Milk drink mix ½ L waterOatmeal Milk Dried Fruit & Nuts OJ 1 L water12” sub chips piece of fruit 1 L waterGranola Bar BananaSpaghetti Beef Pasta Sauce Veggies Dinner Roll 1 L waterTart Cherry Juice blended into yogurt-based smoothie

SAMPLE WEEKLY GROCERY LISTS:As you read through the AFSOC Prep Phase Training Program, a pre-workout and post-workout fuelsuggestion with target calories and macronutrients is provided. It is recommended to go to the grocerystore every 1-2 weeks. If following the fuel suggestion, sample grocery lists is provided below. Additionalfoods may need to be purchased to support additional meals throughout the day.DAIRY & MEATSEggsDeli Cheese SlicesDeli Turkey/Ham SlicesYogurt & Greek YogurtCottage CheeseMilkChocolate Milk (ready to drink)PRODUCEFresh Berries (Blueberries/Raspberries/Strawberries)Fresh cut fruit (pineapple/watermelon/grapes)Fresh whole fruits (Apples/Bananas/Pears)Frozen Mixed BerriesFrozen Tropical FruitOrange Juice100% Tart Cherry Juice or Pomegranate JuiceAvocadoSpinachPANTRYTrail MixWalnuts/Almonds/CashewsGround FlaxseedChia SeedsPeanut Butter/Almond ButterSTARCHESWhole Wheat Bread and/or English MuffinsSpinach Wraps or Whole Wheat TortillasOatmealFrozen WafflesFrozen hash brown potatoes/Chopped sweetpotatoBlack BeansCereal (Cheerios/Chex/Life)High Fiber CerealGranolaGranola Bars (Clif/Nature Valley/CascadianFarms/Kashi)OTHERSports Beverage (ready to drink)JellyHoneyWhey Protein Powder

An appropriate performance nutrition diet (as outlined in Key Concepts 1-9) will provide sufficient nutrients. If supplements are recommended by a dietitian or medical provider, consider the information below: SAFETY: For high quality products with accurate labels

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