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For a considerable amount of time,
nutrition has not played a prominent role in the life of military
personnel as a means of improving their performance. Top athletes are
always looking for an edge. Although the martial arts are more of a way
of life and a life style than a sport per se, the needs of the martial
artist are the same as that of the elite athlete. Mental aspects not
withstanding (i.e. mental awareness, strategy, cunning, etc.), the need
for speed, agility, strength, flexibility, and the ability to recuperate
from tough workouts (and unforgiving sparring partners) is paramount to
the success of athletes and martial artists alike. Military personnel
also have unique requirements that require them to perform at peak
physical and or psychological levels. |
Over the past decade our knowledge of sports nutrition has
evolved into a science that has swept the athletic world and has been partially
responsible for the ever increasing numbers of athletes who are pushing the
envelope of human ability and performance. Although a handful of the worlds top
elite military units have taken advantage of the "cutting edge" nutrition being
used by top athletes, the majority have not. Keep your health and
well-being in mind while training - read our section on
injury prevention tips.
 The advantage of improving one's performance through nutrition and correct
supplementation is obvious for the athlete, but what about the martial artist?
Obviously technique, form, and knowledge of one's chosen martial art is
essential to the mastery of that art, but what if the person, regardless of
skill level, becomes a little faster, stronger, and able to resist and repair
from injuries and training better? Will they not be an improved version of their
former self? Of course they will! Proper nutrition can make the martial artist,
as it has for so many of today's top athletes, an improved and potentially more
accomplished practitioner of their art, plain and simple. If a soldier is able
to stay alert, has more endurance or strength, etc., will he/she not have an
added advantage to the job? Of course.. The benefits to the soldier are obvious.
Bottom line? To not take advantage of the science of nutrition and
supplementation, is to short change the soldier, airman, or marine.
As a trainer for many athletes from various sports, police, and, military
personnel, and the author of numerous articles on sports nutrition and training,
I have come to a few general guidelines that should be of considerable help and
interest to the martial artist, police, etc. who wants to improve both health
and performance. Though nutrition is a complex topic, I have devised a basic
guide to the major and minor nutrients that should be helpful to the martial
artist, police, and athlete alike who are trying to make food and nutrient
choices. Of course this guide is in no way total or complete, and many
individual differences may apply, but as a basic guide to examining these
nutrients, it could give you the edge you have been looking for. For
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Protein
 Proteins are made up of amino acids which are the structural units of the
protein molecule. There are approximately 20 amino acids. Eight of them are
considered "essential" because the human body cannot make them on its own -
which is the definition of an essential nutrient. Link a few amino acids
together and you get a peptide. Link a bunch of peptides together and you get a
protein. The shape of the individual amino acids (and resulting proteins) is
unique and highly specific, so I won't go into great detail about it here.
Suffice it to say, proteins are an essential part of virtually every function in
our body from the muscles, to certain hormones, to our immune system(s) and a
whole lot more. In particular, the amino acids known as the "branched chain"
amino acids (leucine, isoleucine, and valine) and the amino acid
L-glutamine are
of particular interest to active people as they are anti-catabolic (muscle
sparing) and immune enhancing, to name only a few functions and benefits of
these particular amino acids.
Though the RDA for protein is generally sufficient for couch potatoes (with some
debate) the majority of athletes and/or highly active people will benefit from
higher intakes of high quality proteins. Proteins with the highest biological
value (BV) are the proteins that should constitute the majority of the active
person's diet, as they are superior for maintaining positive nitrogen balance,
reducing recuperation time from workouts, improving immune function, etc.
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Whey protein concentrate (WPC) and isolates (WPI) have the highest BV of any
protein, is almost 50% branched chain amino acids, and is high in L-glutamine,
which is why I recommend several servings a day of WPC/WPI to all the military
service members I work with. There are several brands of WPC/WPI on the market.
Other high quality proteins such as skinless chicken, fish, eggs, soy, and lean
red meats, have relatively high BV values and are good proteins. Another point
that is important to know is that the higher quality the protein, the less the
person has to eat and this allows the person to keep total calories lower by
sticking to these high BV proteins.
For a person who is active in the military, has a busy job, and probably
does some weight lifting and/or aerobics, an intake of .7 - .8 grams of protein
per pound of lean body weight is what I have generally recommended. For high
level bodybuilders and competitive distance athletes, the protein intake will be
higher, approximately 1g of protein per lb of bodyweight being the most common.
In certain situations, amino acid supplementation is useful, but most people
will have no problem getting what they need by eating plenty of high quality
protein foods. Low grade, high fat, preservative loaded, protein foods such as
luncheon meats, hot dogs, etc., should be avoided for obvious reasons.
Carbohydrates
Carbohydrates are made primarily of carbon, hydrogen, and oxygen atoms that
cycle into a ring. They can be "simple" or "complex" depending on the number of
rings that are hooked together and the way the carbohydrate effects blood sugar
(1). Though the rings can be slightly different in shape, their common theme is
the ring structure. Similar to amino acids that make up proteins, when you link
the simple units (the sugars) together you get carbohydrates with different
properties. As most people know, carbohydrates are a primary source of energy
for the body.
The best type of carbohydrates to eat are those that are high in fiber,
vitamins, and minerals. Though foods such as pasta, breads, and white rice are
considered "complex" they are highly processed foods, totally inadequate in
fiber, vitamins, and minerals and should not make up a high percentage of a
persons carbohydrate intake. Though these foods are often fortified with certain
vitamins, in my opinion this does not truly replace what is lost during
processing, not to mention the many nutrients that are not replaced. Americans
are notoriously low eaters of fiber, and heavily processed foods mentioned above
do nothing to correct this deficit. High fiber carbohydrate foods such as brown
rice, beans, lentils, oatmeal, sweet potatoes, and many others, are the
preferred carbohydrate foods for health, performance, steady blood sugar levels,
and reduced bodyfat levels.
Though the high carbohydrate/low fat diet is all the rage these days, it has not
been in my experience the optimal diet for the many athletes, martial artists,
and "normal" people I have worked with (see fats below). Data continues to
support the fact that high carb/low fat diets are not optimal for either health
or weight loss. Eating too much of anything, including carbohydrates, will make
one fat (too bad the makers of non-fat foods fail to tell you this) and cause a
host of other ills I don't have the space here to cover. There are many
researchers, books, and studies using both animals and humans that seriously
questions the high carbohydrate/low fat diet as the optimal diet for health and
performance.
Two grams per pound of lean bodyweight of carbohydrates is more than sufficient
to fuel the energy needs of most athletes if other aspects of their diet is
adequate (i.e. correct use and amounts of certain fats and proteins). And, as
mentioned previously, the source of those carbohydrates is of paramount
importance.
Fats
 The very word sends a shiver down the back of the leanest person. There is not a
more misunderstood nutrient in all of nutrition than fats. Many people know
there are big differences in how various carbohydrates effect the body and some
people even know that different proteins have different properties, but "a fat
is a fat, no?" is what the majority of people would say if you asked them about
this much maligned nutrient. Fats have just as many biochemical differences in
the human body as do carbohydrates and proteins, and thus have just as many
different effects on the body that range from very good to very bad. It really
depends on the type and amount of fat(s) we eat(2). Americans tend to get their
dietary fats from saturated fats, rancid fats, and highly processed fats (which
contain by products such as trans fatty acids), thus giving fats a bad name.
As mentioned earlier, an essential nutrient is anything the human body cannot
manufacture on its own and must be obtained from the diet, or the person will
become sick and/or perish if the nutritional deficit is not corrected. We know
there are a multitude of vitamins and minerals, eight amino acids, and two types
of fats that are considered essential nutrients for life itself to continue.
(You should be aware that there is no such thing as an essential carbohydrate,
but that's a whole other story.)
The two fats that are known to be essential to health are Linoleic acid (LA)
which is an Omega-6 fatty acid and Alpha-linolenic acid (LNA) which is an
Omega-3 fatty acid. Both of these fats can be found in various foods that have
not been heavily processed. These two fats are highly sensitive and reactive to
heat, light, and oxygen (i.e. they go bad quickly), and are totally ruined or
lost during the processing of our foods. The reason poly-unsaturated vegetable
oils that line the shelves of most super markets can sit there for years on end
is because they have been heated, deodorized, and generally processed to the
point that they are the nutritional equivalent of white bread and table sugar. I
recommend people avoid those oils.
Because of all the fat bashing by the popular media and health professionals who
should know better, most people have come away thinking that all fat is bad and
serves no other purpose than to make our hips and stomach wider while ruining
our health. Nothing could be further from the truth. The membrane that surrounds
every single cell in your body, the sheath around nerves, various hormones,
prostaglandins, and countless other parts of the body (especially the brain)
depend on the dietary intake of the right fats. The importance of the essential
fatty acids for health and performance cannot be understated.
It is true that certain fats, such as, saturated fats, rancid fats, and trans
fatty acids (found in margarine, Crisco, and other products) , can cause
numerous health problems from heart disease to cancer and insulin resistance, to
name only a few ills of a diet high in the wrong types of fat. However, the
essential fatty acids (especially the Omega-3 fatty acids) are anti-lipolytic
(stop fat storage), anti-catabolic (stop the break down of muscle tissue),
increase metabolic rate and beta oxidation (burn calories/increase fat burning),
improve insulin sensitivity, reduce the chances of heart diseases, and a whole
lot more (3).
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Though early research told us that we need a bit more LA (the Omega-6 fatty
acid) than LNA (the Omega-3 fatty acid) in our diet, we find in practice that a
diet containing higher amounts of Omega-3 fatty acids (LNA) gets the best
results in health, bodyfat levels, and performance. The richest source of the
Omega-3 fatty acid LNA is Flax oil, which also contains a small amount of the
Omega-6 oil LA (4). Flax oil can be found in the refrigerated section of any
good health food store and is derived from the careful processing of flax seeds
(5). As a nutritional consultant to various athletes, I have used flax oil with
many of the country's top bodybuilders (a group of athletes notoriously fearful
of eating fat) to reduce their bodyfat levels and improve their performance and
health. Two-three tablespoons a day over a salad, taken straight, or in a
protein drink does the trick (6).
Another major source of Omega-3 fatty acids can be found in deep water cold fish
such as sardines, mackerel, and salmon (7), and I recommend that people eat two
to three servings of these fish per week. Good sources of LA are unprocessed
vegetable oils such as safflower, sunflower, sesame, and many other oils found
in health food stores.
Fats to avoid are highly processed vegetable oils and other processed vegetable
products (such as margarine), rancid fats, and to a lesser degree, saturated
fats. The key to health and performance is a proper balance of essential fatty
acids (LNA and LA), mono unsaturated oils (found in olive oil, avocados, etc.),
and small amounts of saturated fats found in lean meats and other sources
combined with the right carbohydrates and proteins. Pick up this year’s hottest Fat Burner – Lipo 6! Buy now and Save 45% off retail!
Vitamins/Minerals
Obviously a full description of every vitamin and mineral and all their
functions would take several large text books, so I won't even attempt it here.
A good multi vitamin is an insurance plan to make sure we get all the major
vitamins and minerals that for what ever reason we failed to get from our food
on any given day. There is not a single cell in our entire body that does not
require the use, or interaction with, some vitamin, mineral, or biological
function that is dependent on the above nutrients in adequate amounts.
If you think we get all the vitamins and minerals we need from our highly
processed food supply (as some health professionals maintain), than I have a
bridge in Brooklyn I would like to sell you. Some (but not all) nutritionists
and other health related professionals will often say something like "vitamin
supplements just cause expensive urine". The last time I checked, chemo therapy,
heart bypass operations, and hundreds of other medical treatments cost
considerably more than the average multi vitamin. If the intake of vitamins were
to prevent any major disease in say one out of a 100,000 people, it would have
been worth every cent in my book. In my opinion, the correct use of vitamins,
minerals, herbs, essential fatty acids, and many other nutritional based
compounds, is the best route to optimal health and performance. Any major brand
of multi vitamin from such manufacturers as Twinlab, Solgar, or Nature's Best,
to name only a few good brands, would be fine.
Anti-Oxidants
"Anti-oxidants" and "free radicals" are the hot buzz words these days on
television news shows, newspaper articles, and magazine features. Though
scientists in the health and nutritional fields have known about them for
decades, they have recently been getting a lot of attention by mainstream media
and more open minded medical researchers. Anti-oxidants are a special class of
vitamins and other non-vitamin compounds that neutralize free radicals before
they can damage cells in our body.
What is a free radical? A free radical is a highly reactive molecular fragment
that has a single unpaired electron. The unpaired electron wants to "pair up"
with another electron. The free radical will steal this electron from virtually
anything it comes in contact with, including our cells. This reaction, if left
unchecked, leads to a free radical chain reaction and damage to various parts of
the cell depending on where it takes place. An anti-oxidant can donate an
electron without itself becoming a free radical and thus can break the chain of
events leading to an uncontrolled free radical chain reaction (8).
Free radical pathology is now believed to be linked to diseases such as cancer,
heart disease, diabetes, and dozens of other afflictions. Without going into a
long (and boring) biochemical explanation, there are many things that cause free
radicals to be released, such as smoking, exposure to various toxins found in
air, food and water, sickness, exercise, and stress in general.
Anti-oxidants such as vitamin E and C and other compounds such as selenium,
N-acetyl cysteine (NAC), and proanthocyanidins (derived from grape seed
extract), to mention a few, will help recuperation from tough workouts, improve
immunity, possibly prevent certain diseases, and improve your health in so many
different ways it would take another article to explain. A good anti-oxidant
formula made by any one of the brands I mentioned previously, should be added to
the diet in addition to the multi- vitamin.
Whey protein can also greatly
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Sports Supplements
 The topic of sports
nutrition supplements, such as: androstenedione and other "andros", Arginine,
Colostrum, CLA, Creatine,
Ecdysterone, GH Supplements, Ginseng, HMB, Myostatin Inhibitors and Tribulus, to
name just a few, is beyond the scope of this article. Each supplement has its
potential uses, drawbacks, doses and other variables that need to be examined on
an individual basis. People in the martial arts, law enforcement, or military
that want to understand these supplements; whether or not they are worth using,
doses, types, etc., should consider reading more on the topic of sports
nutrition supplements, nutrition, and training called Muscle Building Nutrition
which is here. Find out more about the benefits of
Creatine Monohydrate nutritional supplement.
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Conclusion
The above list of foods and
supplements is in no
way complete or the entire picture when it comes to additional ways the military
service member can improve his or her health, strength, bodyfat levels, and
recuperative abilities. However, the information presented here can make for a
foundation of health and performance that could add a considerable edge for
those who seeks it. Special Operations Forces always have a strong core -
it is what allows them to jump out of planes, dive deep underwater, and run for
miles with their buddy on their back - check out our
Core Stability Training section for
more details.
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