"PT might not be the most important thing you do that day, but it is the most important thing you do every day in the United States Army. The bottom line is, wars are won between 0630 and 0900."
-SMA (R) Dailey-
Physical readiness is the ability to meet the physical demands of any duty or combat position, move lethally on the battlefield, accomplish the mission and continue to fight, win, and come home healthy.
To do this we must train like tactical athletes by using the academic principles of strength and conditioning while also being mindful of injury prevention.
These are the same principles used by any professional sports teams and the same principles taught at the Master Fitness Trainer Program.
ACTIVITIES TO SUPPORT PHYSICAL STRENGTH
RUNNING 101 (FREE, UNIT H2F): This class consists of training on proper run form, strength training, and mobility exercises to support running performance and how to plan running sessions around training goals.
DESCRIPTION: This class consists of training on proper fun form, strength and mobility exercises to support running performance, and how to plan running sessions around training goals.
Class Size Based on Classroom size
LEAD TIME: 30 days
EXECUTION TIME: 2 hour
COST: $0
MATERIALS: N/A
POC: UNIT H2F TEAM
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
GROUP BODY COMPOSITION ASSESSMENT (FREE, AWC): An opportunity for group members to receive an assessment of their individual body composition using the BOD POD®
DESCRIPTION: An opportunity for group members to receive an assessment of their individual body composition using the BOD POD®. This measure can be used as an indicator of health and can help in fine tuning performance plans.
CLASS SIZE: 8/hr. up to 40 per day
LEAD TIME: 2-4 weeks
EXECUTION TIME: 10 to 15 minutes per individual
COST: $0
MATERIALS: Class in AWC Classroom: no materials needed Virtual Class: Students need a computer or phone to attend Unit designated classroom: projector or TV with HDMI connection
POC: Army Wellness Center: 270 461 3451
BARBELL WEIGHT TRAINING 101 (FREE, UNIT H2F): This class covers how to properly perform common barbell weight training exercises. It will cover exercise form and movement progressions.
DESCRIPTION: This class covers how to properly perform common barbell weight training exercises. It will cover exercise form and movement progressions.
CLASS SIZE: 20
LEAD TIME: 30 days
EXECUTION TIME: 2 hour
COST: $0
MATERIALS: N/A
POC: UNIT H2F TEAM
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
ACFT PREP/TRAINING PLAN (FREE, UNIT H2F): This class covers how to prepare physically for the ACFT. This includes how to properly perform each movement, how to train for each event, and how to properly progress your training.
DESCRIPTION: This class covers how to prepare physically for the ACFT. This includes how to properly perform each movement, how to train for each event, and how to properly progress your training. This course will also cover how to properly eat and hydrate leading up to the event as well as tips on mentally preparing yourself.
Class Size Based on Classroom size
LEAD TIME: 30 days
EXECUTION TIME: 2 hour
COST: $0
MATERIALS: N/A
POC: UNIT H2F TEAM
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
GROUP METABOLIC ASSESSMENT (FREE, AWC): An opportunity for group members to receive an assessment of their individual resting metabolic rate to help fine tune nutrition and performance plans.
DESCRIPTION: An opportunity for group members to receive an assessment of their individual resting metabolic rate. This measure can be used to help fine tune nutrition and performance plans. Service requires a follow up session to receive results.
CLASS SIZE: 8/hr.; up to 40 per day
LEAD TIME: 2-4 weeks
EXECUTION TIME: 20 minutes per person
COST: $0
MATERIALS: Individuals are required to complete a health assessment questionnaire prior to their appointment and follow strict pre-test and clothing requirements on the day of their appointment. Can be paired with other assessments with adjustments to group size and execution times.
POC: Army Wellness Center: 270 461 3451
HEALTHY SLEEPING HABITS (FREE, AWC): Discusses the importance of sleep, examines the science of sleep, explores methods and resources for achieving better quality sleep, and helps students develop positive action steps to improve sleep.
DESCRIPTION: Healthy Sleep Habits discusses the importance of sleep, examines the science of sleep, explores methods and resources for achieving better quality sleep, and helps students develop positive action steps to improve sleep.
CLASS SIZE: Variable based on classroom size
LEAD TIME: 2-4 weeks
EXECUTION TIME: 1 Hour
COST: $0
MATERIALS: Class in AWC Classroom: no materials needed.
POC: Army Wellness Center: 270 461 3451
UNIT HOLISTIC WELLNESS ASSESSMENT (FREE, AWC): Group health coaching sessions allow individuals to come together with their peers to discuss solutions to common barriers associate with sleep, activity, nutrition, and stress.
DESCRIPTION: Group health coaching sessions allow individuals to come together with their peers to discuss solutions to common barriers associate with sleep, activity, nutrition, and stress. These sessions are guided by a Health Educator, but allow peer-to-peer collaboration, learning and support.
Requirements:
Individuals are required to complete a health assessment questionnaire prior to their appointment and follow strict pre-test and clothing requirements on the day of their appointment. Can be paired with other assessments with adjustments to group size and execution times.
CLASS SIZE: Based on Class size and COVID restrictions
LEAD TIME: 2-4 weeks
EXECUTION TIME: 1 Hour
COST: $0
MATERIALS: Class in AWC Classroom: no materials needed.
POC: Army Wellness Center / 270 461 3451
GROUP FITNESS ASSESSMENT (FREE, AWC): An opportunity for group members to receive an assessment of their individual cardiorespiratory fitness.
DESCRIPTION: An opportunity for group members to receive an assessment of their individual cardiorespiratory fitness This measure can be used as an indicator of health and can help in fine tuning performance plans.
CLASS SIZE: 4/hr up; to 20 per day
LEAD TIME: 30 Days
EXECUTION TIME: 45-60 minutes per individual
COST: $0
MATERIALS: Individuals are required to complete a health assessment questionnaire prior to their appointment
POC: Army Wellness Center: 270 461 3451
PERFORMANCE OPTIMIZATION (FREE, AWC): Learn exercise strategies that help boost performance, get a better understanding of the principles of reducing injury, and improve knowledge of the various aspects of fitness to optimize training.
DESCRIPTION: Learn exercise strategies that help boost performance, get a better understanding of the principles of reducing injury, and improve knowledge of the various aspects of fitness to optimize training.
CLASS SIZE: Based on Classroom size
LEAD TIME: 30 Days
EXECUTION TIME: 90 minutes
COST: $0
MATERIALS: Note-taking
POC: Army Wellness Center 270 461 3451
FUELING FOR HEALTH (FREE, AWC): Discuss obesity trends and implications, develop a better understanding of dietary guidelines and food labels, and learn the fundamental components of nutrition
DESCRIPTION: Discuss obesity trends and implications, develop a better understanding of dietary guidelines and food labels, and learn the fundamental components of nutrition. When a person feels physically heathy, it increases mental resiliency.
CLASS SIZE: Based on Classroom size
LEAD TIME: 30 days
EXECUTION TIME: 1 Hour
COST: $0
EXECUTION TIME: 1 Hour
COST: $0
MATERIALS: Class in AWC Classroom: no materials needed; Can perform at unit location
POC: Army Wellness Center: 270 461 3451
MEALS IN MINUTES (FREE, AWC): Address myths and challenges of healthy eating, examine tools and strategies to get healthy meals on the table quickly, and create a plan of action.
DESCRIPTION: Address myths and challenges of healthy eating, examine tools and strategies to get healthy meals on the table quickly, and create a plan of action.
Class-Size: Based on Classroom size
LEAD TIME: 30 days
EXECUTION TIME: 1 hour
COST: $0
MATERIALS: N/A
POC: Army Wellness Center: 270 461 3451
EXERCISE PROGRAMMING (FREE, UNIT H2F): This class covers how to create a goal based exercise program routine based around the fundamentals of strength and conditioning.
DESCRIPTION: This class covers how to create a goal based exercise program routine based around the fundamentals of strength and conditioning.
Class Size Based on Classroom size
LEAD TIME: 30 days
EXECUTION TIME: 1 hour
COST: $0
MATERIALS: N/A
POC: UNIT H2F TEAM
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
NUTRITION FOR INJURY AND RECOVERY (FREE, UNIT H2F): This class covers nutrition strategies for recovery after exercise or training. It also covers nutrition strategies to recover from injuries faster.
DESCRIPTION: This class covers nutrition strategies for recovery after exercise or training. It also covers nutrition strategies to recover from injuries faster.
Class Size Based on Classroom size
LEAD TIME: 30 days
EXECUTION TIME: 1 hour
COST: $0
MATERIALS: N/A
POC: UNIT H2F TEAM
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
SUPPLEMENT USE (FREE, UNIT H2F): This class covers the scientific evidence behind the common over the counter performance supplements used by Soldiers.
DESCRIPTION: This class covers the scientific evidence behind the common over the counter performance supplements used by Soldiers.
LEAD TIME: 30 days
EXECUTION TIME: 1 hour
COST: $0
MATERIALS: N/A
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
TRAINING MOBILITY (FREE, UNIT H2F): This class will cover how to assess your squad/teams mobility and techniques for improving movement and mobility
DESCRIPTION: This class will cover how to assess your squad/teams mobility and techniques for improving movement and mobility
Class Size Based on Classroom size
LEAD TIME: 30 days
EXECUTION TIME: 1 hour
COST: $0
MATERIALS: N/A
POC: UNIT H2F TEAM
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
OPTIMIZING TRAINING RECOVERY (FREE, UNIT H2F): This class covers how to assess your recovery after workouts and how to improve recovery time after bouts of exercise.
DESCRIPTION: This class covers how to assess your recovery after workouts and how to improve recovery time after bouts of exercise. Topics will include instruction on recover techniques such as foam rolling, mobility exercises, sleep, and nutrition
Class Size Based on Classroom size
LEAD TIME: 14 days
EXECUTION TIME: 1 hour
COST: $0
MATERIALS: N/A
POC: UNIT H2F TEAM
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
GROCERY STORE WALKTHROUGH (FREE, UNIT H2F): Unit H2F dietician will perform a grocery store walk through with you squad/unit to discuss healthy options, performance foods, and how to read food labels.
DESCRIPTION: Unit H2F dietician will perform a grocery store walk through with you squad/unit to discuss healthy options, performance foods, and how to read food labels.
Class Size : 20
LEAD TIME: 30 days
EXECUTION TIME: 1 hour
COST: $0
MATERIALS: N/A
POC: UNIT H2F TEAM
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
MEAL PREP BASICS (FREE, UNIT H2F): This class covers how to prepare healthy meals that support performance optimization and wellness.
DESCRIPTION: This class covers how to prepare healthy meals that support performance optimization and wellness.
CLASS SIZE Based on Classroom size
LEAD TIME: 30 days
EXECUTION TIME: 2 hour
COST: $0
MATERIALS: N/A
POC: UNIT H2F TEAM
H2FReps:
1BCT: CPT Anna Cardenas: anna.l.cardenas.mil@army.mil
2BCT: CPT Bobbi Hawthorn: bobbi.l.hawthorne.mil@army.mil 3BCT: CPT Haley Yaw: haley.e.yaw.mil@army.mil
CAB: 1LT Jessica Wonn: jessica.r.wonn.mil@army.mil
DSB: MAJ Christina Deehl: christina.e.deehl.mil@army.mil
Alternate: MAJ S. Tyson Kovach steven.t.kovach.mil@army.mil
PHYSICAL STRENGTH BASICS
The overarching physical training goal is movement lethality—the ability to physically engage with and destroy the enemy. Movement lethality is the ability to apply and sustain the right amount of strength, endurance, and speed to meet the demands of training and combat physical tasks. This physical goal is supported by optimal mental function. The goal and the function are inseparable, linked together. The ability to tolerate physical duress is a function of mental toughness. It is generated by training the critical components of physical readiness and the tasks they support.
The lessons learned over three decades of combat operations renewed the Army's focus on the strength and power requirements for ground combat. Army studies demonstrated that muscular strength and power drove 60 percent of the variability in physical demands. In other words, endurance-centric approaches to training and testing did not support all of the baseline requirements of being a Soldier.
MUSCULAR STRENGTH
Muscular strength is the ability of a muscle to exert a maximal or near maximal force against an object—or how much weight you can push, pull, or lift. This component of fitness is important for the 3-rep max deadlift and sprint-drag-carry events of the ACFT, focusing on both upper- and lower-body strength.
People who don’t regularly weight train can expect to see good strength gains with focused training in as little as 2 weeks as your muscle activation—your body’s ability to fire more of the muscle fibers that make up a muscle—improves. As you continue working out, after about 4–6 weeks, you should start to see muscle mass gains.
MUSCULAR POWER
Muscular power is producing force over a short period of time, such as lifting a weight quickly, or jumping for maximum height. The standing power throw and leg-tuck test for muscular power.
To build power, you need to have a good base of muscular strength. Ideally, as you train year-round for the ACFT, you can dedicate 12 weeks to improving muscular strength before you start more focused training of upper- and lower-body power.
Training to develop power requires you to lift using different intensities—higher intensity (75–90% of 1RM) to build strength, and low intensity (30–85% of 1RM) while performing the lifts at higher speeds. You can also train to improve your power with speed training, plyometric exercises, and high-intensity interval training (HIIT).
MUSCULAR ENDURANCE
Muscular endurance is the ability of a muscle to move or contract for long periods of time. The push-up test and the plank are the ACFT components that test muscular endurance and core stability because they require you to do a maximum number of repetitions/hold time in a set period of time.
Muscular endurance is often used as the base component of muscular fitness. The lighter weights used make it easier to get the form down before you move to heavier weights and train to improve muscular strength and power. To improve your muscular endurance, the National Strength and Conditioning Association recommends lifting 67% or less of your 1-rep max (1RM) for at least 12 repetitions per set, with less than 30 seconds of rest between sets. Training for muscular endurance is one of the few times when limited rest is beneficial because it stresses your muscles’ energy systems, forcing them to adapt to that stress.
When training to increase your muscular endurance, focus on one muscle group at a time, rather than doing “supersets” of muscle groups. (A superset is where you perform a group of exercises one right after the other, such as your calf muscles, then quads, then hamstrings, then rest. While supersets are efficient for time, they build in too much rest for each specific muscle group to fully train for muscular endurance.)
SPEED
Speed, or covering a distance in a short period of time, also requires a high degree of muscular power to move fast. Speed will be important for the sprint-drag-carry event, especially the sprint and lateral shuffle components of it.
Training for speed has considerable overlap with training to improve your muscular power, especially when you use resistance training. Varying your run training is also important to improve speed. Although training with only distance runs will help your 2-mile time, it can help only up to a certain point because 2 miles is still a short distance.
CARDIORESPIRATORY ENDURANCE
Cardiorespiratory endurance (CRE) is the key fitness component of the 2-mile run. Although you’ll be tested on your ability to run 2 miles within the standard, activities like tennis, hiking, swimming, and cycling can help improve CRE, and can make training more enjoyable if you don’t like running. Adding variety can also make it easier to train if you have bad hips, knees, or ankles because it reduces the forces on those joints.
NOTE: THE MAJOR ANATOMY OF YOUR CARDIOVASCULAR SYSTEM IS YOUR HEART AND LUNGS. NOT YOUR FEET! THERE ARE NUMEROUS LOW IMPACT WAYS TO IMPROVE YOUR VO2MAX. THIS WILL CONTINUE TO DRIVE PERFORMANCE WHILE DECREASING RISK OF INJURY.
If you have nagging pain or injuries but you don’t have a profile exempting you from the 2-mile run, swimming, biking, and rowing are great ways to keep up your CRE. You should still run occasionally, but it doesn’t need to be the focus of your training.
Different types of run training to improve speed are also good for improving CRE. When designing your training program, try not to get tunnel vision and think that speed workouts are only for speed and add another 2–3 miles of running on top of the short distances in the same workout. This could limit your progress in both speed and distance training.
To see improvements in CRE, you should train at least 2 times a week, aiming to work out at 60–80% of your maximum heart rate (maximum heart rate = 220 – your age). Keep in mind that if you’re doing speed workouts in your 2–3 CRE training sessions per week, your heart rate will likely get up higher than 80%, and that’s okay.
THE 6 CRITICAL COMPONENTS OF PHYSICAL FITNESS
COMPONENT | DEFINITION | ASSOCIATED ACFT EVENT | ASSOCIATED WARRIOR TASK |
Muscular Strength | Lift, drag and carry heavy loads | 3RM Deadlift | LITTER CARRY |
Muscular Endurance | Execute sustained bouts of low intensity resistance | Hand Release Push-Up, Plank | BUILDING A FIGHTING POSITION |
Aerobic Endurance | Execute sustained bouts of low intensity movement | 2 Mile Run | RUCKING TO OBJECTIVE |
Anaerobic Endurance | Execute short duration, high intensity movement | Sprint - Drag - Carry | 3 TO 5 SECOND RUSH |
Power | Complete short duration, explosive movement with heavy loads | Standing Power Throw | GRENADE THROW, COMBATIVES |
Mobility | The amount a joint can move before the surrounding ligaments, muscles, and tendons restrict its movement | All events necessitate some level of mobility but it is most critical in the 3RM Deadlift and Standing Power Throw | All tasks necessitate some level of mobility |
RECOMMENDED TRAINING LOADS FOR STRENGTH/POWER COMPONENT OF PHYSICAL FITNESS
COMPONENT | LOAD | REPETITION | SET | rEST | RECOVERY |
Muscular Strength | 85-100% | UP TO 6 REPS | 2-3 SETS | 2-5 MIN | 48 HOURS |
Muscular Endurance | 60% | 12 OR MORE REPS | 2-3 SETS | UP TO 30 SEC | 24 HOURS |
Hypertrophy | 70-85% | 6-12 REPS | 3-6 SETS | 30-90 SEC | 48 HOURS |
Power (repeated effort) | 90% | 3-5 REPS | 3-5 SETS | 2-5 MIN | 48 HOURS |
Power (single effort) | 80% | 1-2 | 3-5 SETS | 2-5 MIN | 48 HOURS |
Mobility | Mobility and management of muscle recovery should be done daily. Use a foam roller or lacrosse ball to help manage muscle soreness. Sustained stretches for 30 sec to a minute can also be helpful. If you are someone who is overall less mobile spend more time with sustained stretches or end range positions that are stiff but not painful. If you are someone who has good mobilty focus on soft tissue management (foam roller/lacrosse ball). Consider Yoga as another means of focused mobility training (with the added benefit of core strengthening). |
RECOMMENDED TRAINING LOADS FOR CARDIOVASCULAR COMPONENT OF PHYSICAL FITNESS
zone | %HRMAX | fitness component | level of effort | % total endurance training | distance/time |
5 | 91-100 | ANAEROBIC EXPLOSIVE SPEED | MAX | 10 | 200 m/0:30 |
4 | 80-90 | ANAEROBIC ENDURANCE | VERY HARD | 30 | 400m/1:15 |
3 | 70-80 | AEROBIC ENDURANCE | HARD | 10 | 800 m/3:45 |
2 | 60-70 | AEROBIC ENDURANCE | MODERATE | 40 | 1 MILE RUN/7:30 |
1 | 50-60 | ACTIVE RECOVERY | EASY | 10 | 2 MILE RUN/20:00 |
One way to assess Aerobic versus anaerobic is can you speak a full sentence without a breath while working out. Yes = Aerobic, If you have to take a break every few words you are working anaerobically To calculate HRmax: 220 - your age (example a 30 year old's HRmax would be 190 (220 - 30 = 190). Based on the chart above a 30 year, who is working on improving Aerobic Endurance in zone 2 (recommended 40% of endurance training load), would stay between a heart rate of 114 - 133 BPM. |
PERFORMANCE NUTRITION BASICS
Nutritional readiness is the ability to recognize, select, and consume the requisite food and drink to meet the physical and nonphysical demands of any duty or combat position, accomplish the mission and come home healthy.
Nutritional readiness has evolved over the past four decades from a series of disjointed ideas and one size- fits-all guidelines into an evidence-based science promoting integrated and personalized practices. Whereas earlier efforts were based on static recommendations focused on the fuel needs for endurance sports, contemporary performance dietary guidelines are mission- and individual-driven and periodized to enhance readiness.
The goal of nutritional readiness is to promote optimal performance readiness. For Soldiers to perform optimally throughout their careers in assignments with varying levels of mental and physical difficulty, they must place as much emphasis on nutrition programming to support that performance as they do on physical and mental health. Nutritional readiness intertwines with the other readiness domains since it promotes and is supported by optimal physical readiness, mental readiness, spiritual readiness, and sleep readiness.
EVENT FUELING AND POST-EVENT RECOVERY
Soldiers consider some factors when choosing pre-event, during, and post-event fueling and recovery
nutritional strategies. Although not all-inclusive, these factors include—
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Usual macronutrient intake (such as carbohydrate, protein, and fat).
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Time lapse between macronutrient intake and start of physical activity.
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Duration and intensity of physical activity.
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Environmental conditions.
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Individual gut tolerance.
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Personal taste preference.
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Duration of fueling.
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Body composition goals impact performance.
Energy or calorie needs increase with increases in exercise frequency, intensity, time, and type. Soldiers should adjust needs based on the type of exercise completed. These four variables are often referred to as the F.I.T.T. principle. Energy needs will fluctuate as changes in frequency, intensity, time, and type occur, therefore Soldiers should consult with a registered dietitian to determine their energy needs and how to adjust for alterations in physical activity, physical demands of duty, or both.
NUTRIENT TIMING
Nutrient timing involves proper fueling strategies before, during, and after physical training sessions and other strenuous activity. If done correctly, solid strategies can help to prevent energy deficits and aid in adequate recovery. When Soldiers consume nutrients is just as important as what nutrients they consume. Each and every body functions differently in response to fueling for training, so it is recommended that each Soldier practice with nutrient timing while training. Dietitians do not recommend applying recommendations for nutrient timing right before an ACFT or a performance event. Remember to train like you fight. The Warfighter Nutrition Guide contains strategies and recommendations for all aspects of performance nutrition for Soldiers.
Before Exercise
Before strenuous activities, consuming carbohydrate-rich foods and fluids in the 2-4 hours before exercise helps to restore liver glycogen, increase muscle glycogen stores, and prevent hunger. Soldiers who lose appetite or feel nauseated shortly before training or ACFT should allow at least 3-4 hours between a meal and performance. Eating before gastric distress occurs allows the athlete to get the calories needed and can prevent vomiting related to nervousness. The same guidance applies to Soldiers who get diarrhea shortly before or during training. Anxiety increases gastric contractions that move food through the gastrointestinal tract. Eating can stimulate the bowls even more, so dietitians recommend eating well ahead of a physical event.
Research suggests a pre-exercise meal containing 1 to 4 grams of carbohydrate per kilogram of body weight, consumed 1 to 4 hours prior to exercise provides improved performance. Table 8-1 provides examples of pre-exercise meals. If unable to consume a meal prior to early morning exercise, consuming approximately 30 grams of easily digested carbohydrate-rich food or fluid (for example, banana, applesauce, or toast with peanut butter) one hour prior to exercise is beneficial.
During Exercise
Consuming carbohydrates during exercise lasting greater than 60 minutes can delay the onset of fatigue and improve endurance capacity by maintaining blood glucose levels. Table 8-2 outlines the recommended carbohydrate intake during exercise.
After Exercise
Using an effective refueling strategy after exercise can help to optimize recovery and promote the desired adaptations to training. Replenishment of glycogen occurs faster after exercise due to the increased blood flow to the muscles, the increased ability of the muscle cell to take in glucose, and the muscle cells sensitivity to the effects of insulin during this period. As such, exercise promotes glycogen synthesis (restoring glycogen in the liver and muscle).
It is critical to provide the body with 50–100 grams of carbohydrate (2 grams of carbohydrates per kilogram of body weight) and 15–25 grams of high-quality protein (5–9 grams protein per 100 grams of carbohydrates) within 30–60 minutes after exercise. This protein helps replenish muscle glycogen stores, stimulate muscle protein synthesis, and repair damage caused by intense exercise. If unable to eat a meal within 60 minutes of completing exercise, Soldiers might snack on 8 ounces (1 cup) low-fat chocolate milk, 8 ounces (1 cup) 100-percent fruit juice and a handful of nuts (about ¼ cup), 2 slices whole grain bread with peanut butter and a banana, or 8 ounces (1 cup) low-fat yogurt and a piece of fresh fruit (for example, 1 medium apple, 1 medium orange, 1 banana). When refueling, Soldier should eat a combination of foods and fluids with carbohydrates and protein to refuel targets.
FUELING FOR THE ACFT
As always, make sure you’re well hydrated in the days leading up to the test. Don’t wait until the day-of to drink up. Since the whole test should take less than an hour of total activity, you should be fine with water, rather than a sports drink.
You should have a light, 200–300 calorie, high-carbohydrate snack, like a bagel and some fruit, 1–2 hours before the start of the test so you stay energized through every event. You probably won’t need much, if anything, between events, but if you feel yourself starting to crash, small snacks or sports drinks with small to moderate amounts of carbs can help improve your endurance. For more information on nutrient timing, read Chapter 9 of the Warrior Nutrition Guide.
FUELING FOR PERFORMANCE
BEFORE | DURING | AFTER |
A pre-exercise meal containing 1 to 4 grams of carbohydrate per kilogram of body weight, consumed 1 to 4 hours prior to exercise provides improved performance. | Consuming carbohydrates during exercise lasting greater than 60 minutes can delay the onset of fatigue and improve endurance capacity by maintaining blood glucose levels. | provide the body with 50–100 grams of carbohydrate (2 grams of carbohydrates per kilogram of body weight) and 15–25 grams of high-quality protein (5–9 grams protein per 100 grams of carbohydrates) within 30–60 minutes after exercise. |
1 hour or less before exercise Choice of: |
Exercise lasting less than 45 minutes None necessary or practical | |
2–3 hours before exercise Choice of: |
High-intensity exercise lasting 45 to 75 minutes Small amounts of sports drink or carbohydrate-rich snacks or foods |
|
3–4 hours before exercise Choice of: |
Endurance and intermittent, high intensity exercise lasting 1 Endurance and ultra-endurance exercise lasting 2.5 to 3 |
PHYSICAL STRENGTH RESOURCES AND INFORMATION
Visit the Army's Performance Triad website to find tips, recipes, suggested mobile phone appllications, and more to support activity, nutrtion, and sleep. Click here
To download FM 7-22 Holistic Health and Fitness Manual click here
Download the Eagle Tribe Cohesion guide and read Additional Information about Physical Strength, click here.