Fueling for excellence: why the foods you choose matter

A Soldier stationed at Yongsan Garrison picks out some fresh fruit during a recent grocery shopping excursion at the post commissary. Health conscious servicemembers can chose from a variety of health foods to balance their meals to help fuel them toward health lifestyles.

YONGSAN GARRISON, South Korea - At most gas stations in the United States, there are three types of gas one can purchase. Almost everyone knows that high-end vehicles run on high-octane fuel. While a sports car can run on the cheaper gas, many know that putting lower end fuel into the tank can result in lesser performance.

This same principle also applies to professional athletes who fuel their bodies with the highest quality food available.

Sgt. 1st Class Dusten Asplin, the Eighth Army master fitness trainer, compares Soldiers to professional athletes who are required to perform at top levels. He says part of the solution for Soldier athletes to attain peak performance is physical training. The other part is nutrition.

"Eating well is important because the body is like a machine," Asplin says. "Soldiers need to intake proper fuel to operate efficiently."

In order to achieve the best results, Asplin says one should consume meals regularly and throughout the day. He says that Soldiers often are required to conduct physical training, including PT tests, before breakfast.

"If you go to Physical Readiness Training (PRT) without eating anything, then you are running on an empty tank," explains Asplin.

Asplin adds that Soldiers often eat dinner the night prior to conducting PRT and may have little nutrition before PRT. This results in a six-hour or greater fasting period. In turn, one's body has less than the ideal amount of fuel to conduct physical training, thus resulting in potential inefficiency.

Capt. Rachel E. Morgans, 65th Medical Brigade sports dietitian, advises Soldier athletes to fuel up an hour before a workout with foods that are high in carbohydrates. Morgans says carbohydrate is muscle's preferred energy source and can be found in grains, cereals, and fruits.

Just as fueling prior to a workout is important, Morgans says "refuel within 30-60 minutes to get the most out of your workout.”

Consuming protein and carbohydrate within this window is vital because it ensures one is optimally fueled for the next workout, along with repairing and rebuilding muscle tissue.

Morgans explains that more isn't always better, especially when it comes to certain nutrients.

"Many people don't realize that our bodies can only utilize about 20 grams of dietary protein to build muscle at a given time," says Morgans. "If we eat more than that at once we will either use it for energy, or if we don't need any more energy, convert it to fat."

To maximize muscle building, Morgans says spread protein throughout the day by fueling every three to five hours with a balanced meals or snack. For example, cherry tomatoes and nuts, fruit and peanut butter, cheese and crackers, or low fat yogurt with fruit.

In addition to fueling the body with solids, hydration is a key component to proper nutrition. According to Field Manual 7-22, "Ensuring that Soldiers are properly hydrated and receive regular, adequate nutrition is a good way to prevent the onset of heat injuries. Water is the preferred hydration fluid before, during and after physical training activities."

While Soldiers are unlikely to suffer from heat injuries during the winter months, Morgans says it is possible to suffer an injury due to dehydration.

"Water is the first limiting factor for athletes,” says Morgans. “If you're dehydrated, you're behind the curve.”

Most Soldiers Athletes need between three and four liters of water a day. Water intake should be limited to no greater than 1.5 quarts per hour, per FM 7-22.

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