Habits and Energy
What is: B. The plan doesn’t match your actual schedule or routine
What is: A. Being consistent but flexible when needed
In the field, you skip eating during the day to stay focused, then eat a large meal at night. What adjustment would MOST likely improve performance?
A. Maintain the fasting window to induce a high-alert sympathetic nervous state
B. Eat more at night to compensate
C. Incorporate small, portable options during the day in your Assault Pack
D. Increase caffeine intake when needed so that you are more alert
What is: C. Incorporate small, portable options during the day in your Assault Pack
The DFAC schedule doesn’t match your work schedule for lunch. What is the BEST way to stay consistent?
A. Eat a larger breakfast at the DFAC and eat again at dinner
B. Skip meals until the next opportunity
C. Keep backup food options available
D. Grab something quick nearby at Subway
What is: C. Keep backup food options available
What is: B. Your meals aren’t spaced or balanced well
You consistently skip breakfast because you’re short on time, and by mid-morning you feel low energy and distracted. What change would MOST likely improve this pattern over time?
A. Utilize targeted caffeine timing to extend your natural morning alertness
B. Add a small, consistent grab-and-go option before your day starts in your bag
C. Eat a larger lunch that way you can make up for the nutrients you missed
D. Rely on intuitive hunger signals to dictate when it is best to break your fast
What is: B. Add a small, consistent grab-and-go option before your day starts
In a field environment with limited food options, what approach is MOST likely to support performance?
A. Eat everything in the MRE packs because it is packed with the calories you need throughout the day
B. Maintain a continuous fasting protocol during active blocks to preserve cognition and reaction time
C. Plan ahead with simple, portable, and balanced options
D. Conserve personal ration supplies by utilizing caffeine supplements until centralized hot chow arrives
What is: C. Plan ahead with simple, portable, and balanced options
You only go to the DFAC when you’re extremely hungry, otherwise you skip the meal. What pattern does this MOST likely create over time?
A.You are likely to snack and have caffeine throughout the day
B. More consistent energy
C. Overeating and inconsistent energy levels
D. Decreased metabolism
What is: C. Overeating and inconsistent energy levels
What is: C. Your body is compensating for earlier under-eating
Which approach is MOST likely to improve consistency with nutrition habits?
A. Building predictable patterns into your routine
B. Cultivate high daily motivation to drive execution and discipline
C. Changing your plan daily to match mission and family requirements
D. Make nutritional choices on an ad-hoc basis based on wants and convenience
What is: A. Building predictable patterns into your routine
You rely on energy drinks during high-tempo days. What is the MAIN limitation?
A. It depletes crucial electrolytes, leading to acute dehydration
B. It disrupts restorative slow-wave sleep cycles later in the evening
C. It doesn’t address underlying energy needs
D. It improves endurance too much so you are too amped up
What is: C. It doesn’t address underlying energy needs
You eat at the DFAC daily but still rely on snacks and caffeine later. What is the MOST likely issue?
A. DFAC food is not filling
B. You are not eating enough protein
C. Your meals are not supporting sustained energy throughout the day
D. Your snacks are more balanced in nutrition
What is: C. Your meals are not supporting sustained energy throughout the day
You feel your energy dropping in the afternoon. What is the BEST first move?
A. Have a fast-acting carbohydrate to rapidly restore circulating blood glucose
B. Delay your largest meal until later in the evening to prevent a digestive crash
C. Add a small, balanced snack and briefly move around
D. Consume a large glass of cold water to counteract potential mild dehydration
What is: C. Add a small, balanced snack and briefly move around
Which pattern is MOST likely to support steady energy across a full duty day?
A. Eat a heavier breakfast so you are completely fueled and don't have to worry about food again during the day
B. Graze on small snacks constantly at your desk whenever you feel a brief dip in focus
C. Eating at fairly consistent times, even if meals are simple and small
D. Snacking whenever you feel hungry to curb the hunger
What is: C. Eating at fairly consistent times, even if meals are simple and small
You have early PT and don’t feel like eating beforehand. What is the BEST approach?
A. Prioritize hydration with cold water to activate metabolic pathways
B. Eat something small and easily digestible before forming up
C. Drink some coffee for an energy boost before PT and a protein shake afterwards
D. Wait until after PT to eat
What is: B. Eat something small and easily digestible before forming up
At the DFAC, you load up mostly on rice, pasta, and bread. What is the MOST likely outcome later?
A. Increased strength
B. Stable energy all day
C. Energy spike followed by a crash
D. Improved hydration
What is: C. Energy spike followed by a crash
What is: B. Pair eating with something you already do daily
Your eating schedule changes daily based on how busy you are. Some days you eat regularly, other days you don’t. What is the MOST likely result of this pattern?
A. Your body enters an adaptive phase that sharpens cognitive focus
B. Your metabolism improves over time
C. Your energy and focus become inconsistent
D. Your digestive system efficiency optimizes by utilizing stored energy
What is: C. Your energy and focus become inconsistent
You feel fine skipping meals and having an energy drink during a range day but crash later when you get back. What is the MOST likely reason this happens?
A. Your body was tired after shooting
B. Delayed lack of nutrients catches up to you after the energy kick
C. Acute Central Nervous System fatigue resulted from the sustained cognitive demands
D. Progressive dehydration was induced by the environmental exposure and gear of a full day in the field
What is: B. Delayed lack of nutrients catches up to you after the energy kick
You go to the DFAC starving after skipping meals all day and end up eating a large plate quickly. Why does this often NOT fix your energy for the rest of the night?
A. The DFAC portions are too small
B. Your body can’t evenly distribute that energy over time
C. You didn’t eat enough calories
D. DFAC food lacks nutrients
What is: B. Your body can’t evenly distribute that energy over time