Basics
These are the 3 macronutrients
What is Carbohydrate, Protein, Fat?
This macronutrient helps muscle repair and recovery
What is protein?
This electrolyte is the primary driver of thirst and fluid retention in the body.
What is sodium?
What is the minimum amount protein that should be in each meal
What is 1/4 or 25% of your plate?
This macronutrient should be prioritized to be consumed before an AFT or ruck march
What are carbohydrates ?
A Soldier reports headache, dark urine, and fatigue during a ruck march in the heat, what condition is described
What is dehydration?
This macronutrient provides 9 calories per gram and supports hormone production
What is fat?
For peak performance benefits, caffeine is typically consumed this many minutes before exercise.
What is 60 minutes?
Replacing fluids alone may not be enough sometimes... you must also replace these to maintain performance and prevent cramping / heat related illness
What are electrolytes?
What is the term that describes total number of calories your body needs each day to maintain basic functions at rest --not accounting for activity level
What is Resting Metabolic Rate (RMR) or Basal Metabolic Rate (BMR)?
For exercise lasting longer than 1 hour, consuming this many grams of simple carbohydrates can help improve performance
What is 30-60 grams per hour?
Name the five primary electrolytes that regulate fluid balance, nerve signaling, and muscle contraction in the body
What are: Sodium, Potassium, Calcium, Magnesium, and Chloride
This device is offered at the H2F clinic and can be used to estimate body fat percentage, muscle mass, and total body water
What is an Inbody machine?
This is a resource used by the Department of Defense dietary supplement and substance program for the military; helps navigate supplement safety
What is OPSS; Operation Supplement Safety?
A Soldier wants to know how many ounce of water per day they should consume...what is the general formula used
What is "Bodyweight in pounds / 2" = minimum ounces per day?
Multiply by 2 = a better estimate to account for activity