1. T3i Nutrition Guidance Developed by Steven Attanasio
T3i Coach: Strength & Conditioning/ Nutrition

2. Objectives REVIEW Nutrition Points of Performance
APPLY Practical Meal, Snack, and Pre/Post-Workout Food Selections
DISCUSS General Recommendations for Special Operations Preperation

3. Nutrition Points of Performance
1) Hydration
2) Energy/Nutrient Requirements
3) Rugged/Durable
Immune system
Recovery
Injury Prevention
4) Sustained Performance
- Prioritizing Nutrients

4. Hydration- Survival and Performance Priority
Post Exercise Hydration Guidelines
Consume a large amount of fluids
immediately after exercise
(2-3 cups = oz)
Consume 8 oz ever 15 mins
to achieve 24 oz in 3 hours
Should contain carbohydrates and sodium
Proper Hydration helps:
TRANSPORTS NUTRIENTS TO CELLS
HELPS PREVENT CONSTIPATION
HELPS ORGANS ABSORB NUTRIENTS
REGULATES BODY TEMPERATURE
BOOSTS COGNITIVE FUNCTION
LUBRICATES JOINTS AND MUSCLES

5. Hydrate: Urine Color Chart
Before and During Exercise:
You should consume enough fluid before exercise to have clear urine
Approx. 1 to 1.5 hours before exercise athlete should consume up to .5 liters = 2 cups = 16 oz in a short time.
You should sip water after that.
During activity drink .5-1 cup = 4-8 oz every minutes
(1 oz = 1 gulp of fluid) Avoid diuretics

6. Rugged/Durable/ Sustained/Performance
Carbohydrate
Protein Energy Fuel
Fat (Macronutrients)
Vitamins
Minerals Durable Sustain
Water (Micronutrients)

7. R.D.S.P Rugged Durable Sustained Performance
Eat to Achieve …
Balanced Diet Throughout the Day
Variety of Food Groups & Choices within Food Groups
Multiple Colors (3+) on Every Plate

8. Fuel/ Energy: Carbohydrates
Feed the Brain & Exercising Muscles
Replace Fuel After Exercise
Maintain Weight, Prevent Over-Training
1) Quick Fuel= Carbohydrates
2) Sustained Fuel = Carbs + Protein + Fat

9. Carbohydrate Intake Goal Example:
60 % +/- 5 % depending on training intensity
Relative to Body Weight
7-10 g/kg for endurance athlete
Example:
155 lb divided by 2.2 kg/lb= 70 kg
70 kg multiplied by 7-10 g/kg = g
g multiplied by 4 cal/g = cal

10. Rugged/Durable Protein
Goal
15-20%
Protein Requirements
1.5–1.7 grams/kg
Ex:
170 lbs  2.2 kg/lb = 77.3 kg
77.3 kg x 1.5–1.7 g/kg = 115–130 grams
Repair, Replace Tissue
Build New Tissue
Regenerate all Cells in the Body

11. Protein Benefits Building Block of Tissues, Organs, Bones
Regenerate and Build Muscle
Maintains Fluid Balance
Component of Hormones
Assists with Immune Function
Transports Nutrients
Provides Source of Energy

12. Healthy Fats – Sustained Performance
Goal 25 % +/- 5%
Very Efficient Fuel Sources
Provides 9 Calories per Gram
Average storage of adipose tissue is 50, ,000 Calories (walk or run 500 to 1000 miles!)
Best Sources
Omega-3: Fish, Flax Seed, Chia Seed
Mono-Unsaturated: Avocado, Walnuts, Almonds

13. Fats: Sources / Timing Omega-3’s Fish, Seaweed/Algae, Flax, Chia Seed
Mono/Polyunsaturated
Vegetable Oils, Nuts
Saturated
Animal, Dairy, Coconut
Trans Fat
Artificial, Process Foods, Commercial, Baked Goods

14. R.D.S.P. Focus on the Macros for the Micros!
Vitamins, Minerals, Anti-Oxidants
Support for Body Functions / Processes
Needed For:
Energy Metabolism
Nervous System
Digestive Track
Immune System
Hormone Regulation
Builds Tissues and Proteins

15. Training Schedule Meal / Snack Planning
Training Schedules
Weekday / Training days
Weekend
Training Environment
Course and/or base policy regarding food
New and Different Foods
Try new Items
Time to acquire / Develop Taste
Body Reactions
Fiber
Bowel Movements
Cramps
Loss of calories from throwing up

16. Care Package Ideas Shelf Stable Concepts: Beef or Turkey Jerky
Tuna or Salmon pouches
Nuts
Nut Butters (Peanut, Almond, Cashew)
Trail Mixes
Pumpkin &/or Sunflower Seeds
Nutella &/or Real Fruit Jelly
Snack/Meal Bars
Dried Fruit (banana, apple, apricots, raisins, etc.)
Granola Cereal/Bars
Crackers

17. Eat high quality food. Don’t supplement with a piss poor diet
Read your Ingredients
Eat high quality food. Don’t supplement with a piss poor diet
Which option is better?

18. Do it!