Nutrition in the Corps

Photo By Laurie Pearson | Sgt. Xzavier Wolef, career planner, Pfc. Jacob Brown, adjutants clerk, and Cpl. Daija Watt, postal clerk, barbeque lunch for base employees as a fund raiser for the Marine Corps Ball Committee, aboard Marine Corps Logistics Base Barstow, Calif., Sept. 2.  

BARSTOW, CA, UNITED STATES

09.22.2016

Story by Laurie Pearson  

Marine Corps Logistics Base Barstow

In today’s world of fad diets, pre-workout supplements, and misinformation about what’s healthy and what’s not, it’s important for Marines to get current, factual information about nutrition to ensure they are combat ready. Shelley Lamey, fitness expert and director of Semper Fit Gym aboard Marine Corps Logistics Base Barstow, Calif., offers guidance in a three-part series of articles.
This article addresses nutrition, specifically. The second article in this series will discuss supplements, especially banned substances which are hazardous for consumption. The third article will focus on weight management.
Q: Why worry about nutrition? What are the benefits of a healthy diet?
A: Improved cardiovascular health allows for better blood flow, delivery of oxygen and blood pressure. In addition, a healthy diet provides better respiratory function, a stronger immune system, stronger bones and muscles, an improved metabolism to keep your body burning calories and a decreased risk of chronic disease. Fueling your body properly is essential for maximum mental and physical performance. Other reasons to care about nutrition include having more energy, living a long healthy life, being a better role model, and improved Physical Fitness Test scores.
Q: What do people need in their nutritional consumption?
A: They need calories, protein, carbohydrates, vitamins and minerals, and even fat. Marines need to consume adequate calories to support high-intensity or long-duration training. This is often overlooked as there is an emphasis placed on protein consumption rather than overall calories. Inadequate calories can result in loss of muscle mass, loss of bone density and an increased risk of fatigue, illnesses, injuries and poor recovery. Proteins are important, though. Individuals should consume .5 to .8 grams of protein per pound of body weight, and it is recommended that it be consumed before a workout to slow the glycogen depletion. In addition, post-working consumption of protein is recommended for faster recovery to assist with muscle repairs. Although there are supplements, food sources are generally the best method of consuming nutrients, to include protein because the body absorbs and processes the natural sources better than other sources. The best food sources of protein are dairy, fish, eggs, beans, and chicken.
Carbohydrates are often frowned upon within some dietary fads. However, healthy carbohydrates are necessary. It is recommended that individuals consume approximately 2.7 to 4.5 grams of complex carbohydrates per pound of body weight, depending on activity levels. Again, it is a good idea to consume some carbohydrates prior to your workout to ensure proper liver glycogen levels, blood glucose levels and to decrease protein catabolism, which is destructive to metabolism, as well as after a workout for faster recovery and to replenish the liver and muscle glycogen levels. The best food sources for complex carbohydrates are fruits, vegetables, whole grains, beans, and dairy.
Don’t be afraid of healthy fats, either. A recommended 20 to 35 percent of total energy intake per day should be healthy fats. This aids with energy, carries fat-soluble vitamins, and provides essential fatty acids. The best food sources of healthy fats include coconut oil, olive oil, canola oil, flax, natural peanut butter, avocado, nuts and seeds and fatty fish.
Vitamins and minerals provide anti-oxidants and phytochemicals for the body and help clean up free radical production and other waste products. They’re required for oxygen transfer and delivery, tissue repair, to support growth and development, and metabolic processes.
Q: So what about timing? Why should Marines eat before training?
A: Timing is important as are the combinations of foods chosen before training and competitions. Consuming food, or fuel, pre-exercise helps to settle the stomach by absorbing some gastric juice, decrease hunger through the workout, and provide “fuel” and fluids to the muscles during exercise. Some people believe they will burn more calories if they don’t eat before they train in the morning; this is not necessarily the case. If they eat, they typically will have more energy and therefore be able to work out longer, harder and with an end result of more calories burned.
Q: What should they eat?
A: Eat a carbohydrate-rich meal with protein three to four hours before training or competition. Some examples: a banana and peanut butter sandwich with milk; chicken with rice and veggies. Eat a carbohydrate-rich snack 30 minutes to two hours before training or competing. The timing is wide because each individual’s stomach is different. Some people can eat right before they exercise and not get an upset stomach while others cannot.
Q: What about post-workout eating?
A: Eating a combination of carbohydrates and protein (4:1 ratio) within 30 minutes post-workout also helps to maximize muscle protein synthesis, improve muscle function, decrease muscle breakdown, increase glycogen replenishment in the muscles, reduce muscle soreness and improve muscle strength and body composition. Consume carbohydrate-rich foods and beverages with a small amount of protein (10 to 20 grams) within 30 minutes after exercise. During that time the enzymes responsible for making glycogen are most active and will most rapidly replace the depleted glycogen stores, which means you’ll have more energy. This will provide energy for muscle contraction, spare protein from use for energy, and supply amino acids (protein) for building and repair.
Q: What are some good post-workout snacks?
A: Focus on protein and carbohydrates within 30 minutes of competition for recovery. Try the following suggested snacks: low-fat cottage cheese and fresh fruit; 8 – 16 ounces of chocolate milk or flavored soy milk; a peanut butter and banana sandwich with a glass of low-fat milk; a turkey sandwich with fruit or veggies; flavored Greek yogurt and fresh fruit; scrambled eggs with whole wheat toast and fruit; a large smoothie.
Remember, a key to healthy eating is fueling your body throughout the day. Eating smaller meals every three to four hours is ideal. Eating throughout the day prevents getting too hungry. When people get too hungry, they care less about what they choose to eat, plus they overeat. They also run the risk of eating more unhealthy food.
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• Date Taken: 09.22.2016
• Date Posted: 09.27.2016 18:43
• Story ID: 210772
• Location: BARSTOW, CA, US