Nutrition For Military Training

During military training when physical activity training loads are high your energy needs will usually be higher compared with the Eatwell Guide recommendations, so you should increase portion sizes of healthy options to meet requirements.
Once training is completed OR
during more sedentary phases of training (e.g. first aid week) your energy needs will not be as high, so you should reduce portion sizes. It is important that you alter your energy intake based on your energy expenditure in order to maintain a healthy body weight.

Fruit and vegetables
• Good sources of vitamins, minerals and dietary fibre.
• Can help reduce the risk of injury and illness.

Starchy Carbohydrates
• Good source of slow release energy to fuel training and aid recovery.

Fluid
• Prevents dehydration.
• Requirements will be higher if you are doing a lot of activity or if the environment is hot and/or humid.

Energy
• Energy needs will be higher when activity levels are high.

Dairy and Alternatives
• Good source of protein and calcium that are important for healthy bones levels are high.

Protein Foods
• Helps growth and repair of muscle.

• NERTS typically consist of a cereal bar and juice/milk drink
• The aim of this extra snack is to fill the gap between dinner and breakfast. Remember to collect your NERTS every day and consume it in the evening or if allowed before or after physical training sessions.

• Consume healthy snacks after exercise and in between meals to optimize recovery and to keep your energy levels topped up throughout the day.
• Choose snacks that are low in fat, sugar and salt (refer to DNAS PH4 factsheet).
• Healthy snack food choices, include: Glass of milk or a milkshake, Low-fat rice pudding, Fresh or dried fruit, Small packet of unsalted nuts, Low-fat yoghurt, Malt loaf or cereal bar.

As long as you consume a varied, well-balanced diet that meet sthe energy demands of your training you should not need to use dietary supplements.

The majority of dietary supplements are ineffective. For more information refer to the ‘Dietary Supplements’ and ‘Sports Supplements’ factsheets (DNAS PH13, SEN3).

Contamination: some supplements may be contaminated with illegal substances and may result in a positive Compulsory Drugs Test result.
Informed Sport provides some (but not 100%) assurance in terms of dietary supplements that have been batch tested, however this is not a guarantee of safety.

1. Plan to fuel your training – think ahead to ensure an adequate food intake during the day.
2. Do not skip meals – attend all three meals and make healthy choices at each meal.
3. Base your meals and snacks around carbohydrates and proteins.
4. Eat plenty of fruit and vegetables – ‘5 A DAY’.
5. Drink plenty of water – at least 2 liters per day, more if exercising in the heat.
6. Cut down on saturated fats (fried and processed food) and sugar.
7. Avoid taking performance and dietary supplements.
8. Alcohol – keep within the recommended guidelines and avoid binge drinking.
9. Cereal bar and juice/milk drink – this extra snack is to fill the gap between dinner and breakfast. Consume it in the evening or if allowed consume it before PT sessions.
10. Watch your body weight and waist line – during less active periods of training… especially during Phase-2 (trade/specialism) training.