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Performance Nutrition Challenge

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by

Emily Schelberg

on 5 January 2016

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Transcript of Performance Nutrition Challenge

8 Point Checklist
1. EAT: whole foods & healthy fats

2. DRINK: 64 oz of fluid

3. WORKOUT: PT & prepare for the mission

4. BREATHE: Air. Don't smoke/ vape

5. SUPPLEMENT: with wise, healthy, & safe options

6. MOBILIZE: Address your weaknesses

7. SLEEP: at least 7 hrs per night

8. AVOID: alcohol, soda, & processed foods.








What
Foods?
Protein, Fats & Good Carbs
What
Fluids?
High quality H2O, coffee (black)
teas (unsweetened), seltzer
coconut water (unsweetened).
What
PT?

Group/Company PT is NOT enough
Weight training.
HIIT.
Running/Sprinting.
Smoking, dipping, chewing, Vaping,
etc. undoes ALL of your physical training and cardio work.
It puts you, your team & the mission at risk.
What

Supplements?
GNC is not your friend. Protein is the only supplement you MIGHT need.
What
Joints?
Mobility is a VITAL part of health that many of us are missing. The Army demands FAR MORE from you than the typical civilian.
What
Sleep?
Studies show we NEED 7-8 hours of dedicated, uninterrupted sleep for a host of health issues.
What
Temptations?
Avoid alcohol, soda, processed foods (Hot Pockets), baked goods, candy, Monsters, all sweeteners, most wheat, corn & soy products.
BONUS POINTS: Any classes offered at either Yoga Love in Annapolis OR one of the two standard yoga classes on Sundays at BWI or Annapolis.
What Yoga?
Thank you!

1. Your Body is your weapon. Maintain it like one.

2. Constant state of readiness requires daily training. We are what we repeatedly do.

3. The soldier to the left and right of you relies on you. Make good decisions for them.

4. A work-up/deployment/mobilization is
NOT
the time to

START.



Nutrition is YOUR responsibility as a Warfighter
Instruction on your specific
calorie count needs and macro timing .

Individual points tracking system via e-mailed survey for convenience during competition.
The Workout
Now I know my numbers!
But tracking...ehh.
Calorie/Macro tracking is
HIGHLY ENCOURAGED
but not mandatory
IF you do not track
on My Fitness Pal...
Check out these links on measuring with your hand and portion control guidelines (also available on the 12LN private website).
http://venicenutrition.vnonlinesystem.com/newsletter/default.aspx

http://www.tastycatering.com/food-portion-size-guide/

http://www.precisionnutrition.com/calorie-control-guide-infographic
Nutrition for Today's
Warfighter

Healthy snacks in the barracks
Before PT or Ruck: Heavier carbs
Easy day: stick to veg/rice/potatoes
NOT
Soda, Monster, Rip Its, Red Bull
What
Lungs?
LABDOOR.COM
Stretch, ROMWOD.com, Yoga, &
Physical therapy.
THERE IS NO REST ON DEPLOYMENT
emily@the12labours.com
Emily T Schelberg, MSN, APRN, FNP-C
AAMC Sports Medicine & Orthopedics - Sports Med Specialist
Coach & Performance Nutrition Counselor, CF12 Labours
Full transcript