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HPRC Fitness Arena: Nutrition
“Fueling” your body with good nutrition can help calm your nerves—and your stomach—before giving your next speech or presentation. Try these tips to help prepare for the challenge.
- Be mindful of what you drink. Avoid carbonated drinks that could cause bloating or gas. Don’t drink alcohol thinking it could calm your nerves—as it could backfire badly. And the jury’s still out on whether drinking dairy causes phlegm and should be avoided before a speaking engagement. Tip: Drink cool or room-temperature water. Or a warm beverage such as tea with honey to help soothe your throat.
- Be mindful of what you eat. Eating fatty and/or sugary foods won’t provide staying power to help you feel your best. Avoid spicy foods that could cause stomach upset, especially if you’re already experiencing nervousness. And eating a heavy meal can make you sleepy. Tip: Eat something light such as lean protein and/or healthy carbohydrates to boost your energy.
Don’t skip drinking and eating due to nerves. You could be experiencing some of the same adrenaline hormones as when you participate in athletic events.
HPRC’s Going the Distance section offers helpful nutrition tips to prepare for endurance events. Use some of these strategies to stay fueled during “speech time” too.
One of the best but most-overlooked ways to prepare for your Physical Fitness (PFT) or Physical Readiness Tests (PRT) is to make sure your body is well fueled. Proper fuel and a good workout strategy can get you ready to take on the challenge!
- Keep hydrated. Drinking enough fluids will help your body function at its highest level. These amounts can vary depending on weather and location. Don’t restrict drinking water because you’re worried about weigh-in. This can backfire at test time.
- Eat something light. You’ll need enough fuel to perform well, but too much can slow you down. Proper fuel should come from a high-carbohydrate source about 200–300 calories such as cereal, fruit, and milk. Or a slice of whole-wheat bread with egg or nut butter. Yogurt and fruit are nourishing pre-test snacks too. And try to eat 30–60 minutes before your PFT/PRT, if possible.
- Avoid trying new foods. Try new bars, chews, gels, or other foods during training, but not before your test because you could experience gastrointestinal upset. Give yourself time to use the bathroom before too.
Mealtime can be enjoyable “family time” too, especially when you plan ahead and ask family members to “pitch in.” Kids like being helpful so let them know they’re vital members of your “family team.”
Many moms and dads recognize the importance of family mealtimes, but often want helpful ideas to make it “the norm.” Here are some tried-and-true tips to get you started. Add these to your family’s routine gradually. And add new tips whenever possible. Read more...
Mother’s Day is set aside to honor mothers, but for service members who can’t celebrate with their moms or who can’t take time to celebrate being a mom, it can be hard. But still do your best to take time and recognize the special moms in your life.
- Show your appreciation with a handwritten note or ecard. If you’re feeling creative, make a card from scratch—just like you did as a kid—and drop it in the mail.
- Enjoy a physical activity together. Go walking, running, biking, hiking, or do yoga. Maintaining a healthy lifestyle, together or apart, can help you both enjoy Mother’s Day in the future too.
- Nourish your mom with healthy treats or a homemade meal. And consider inviting a mom who doesn’t have family nearby. Good food and conversation can make her day special too.
If you can’t be with your mom, then schedule a time to talk or video chat. Let her know how much you cherish your relationship. And ask any questions you might have wondered about, such as:
- How are we alike or different?
- What did you really think when I joined the military (or married someone in the military)?
- Is it easier being a mother now that your kids are grown?
- What do you hope the next few years will bring for our family?
If you’re feeling some sadness or anxiety, make a point to manage your stress. “Perfect” moms and/or children could evoke stress, even if you love them dearly. Consider mindfulness or other ways to cope, and make the best of this day.
Happy Mother’s Day to all military moms—service members, spouses, and mothers of service members!
A ketogenic diet (KD) is one that’s very high in fat, moderate in protein, and very low in carbohydrates. Traditionally, KDs have been used to help treat children with epilepsy (seizure disorder), but over the past few years they have gained popularity in the athletic community for purported performance-enhancing effects. At this time, the scientific evidence does not support the use of KDs to improve performance; in some cases, it can even decrease performance. It also can be difficult to maintain a ketogenic diet due to its extreme dietary constrictions, which come with potential negative side effects. Read more...
Those TV ads your children enjoy watching impact their food choices and their health. Kids see many commercials that advertise foods high in fat, sodium, and/or added sugars, especially during Saturday-morning children’s TV programming. The more kids are exposed to advertisements of unhealthy foods, the more likely they are to request—or sometimes beg—to eat them.
TV commercial viewing has also been linked to children’s weight problems. Kids who watch these commercials have an increased chance of eating foods containing too many calories and few nutrients. And the impact of TV commercials on kids’ food choices extends beyond what they eat at home. It’s also been linked to how often families eat at fast-food restaurants.
The American Academy of Pediatrics recommends children under 2 years old avoid all TV and screens, while children 3 and over watch no more then 2 hours of TV each day. Limiting the amount of time your kids watch TV means more time for them to be physically active. And less TV time means kids are exposed to fewer commercials that encourage unhealthy food choices.
Make sure to watch what your kids are watching—that means the shows and the commercials. When possible, watch TV together and move more during commercial breaks. Encourage them to get active by doing some jumping jacks, sit-ups, or push-ups!
Remember that commercials can influence kids’ food choices, so teach them to spot advertising tricks too. Keep the conversation going about the importance of healthy eating habits. Heading to the grocery store? Point out nutritious alternatives to your little ones, and ask older kids to help compare labels.
While there has been some discussion about whether adults should drink milk, most reliable scientific evidence shows that drinking milk offers many benefits. There are some important facts to consider when deciding whether to include milk in your meal plan.
- Milk contains calcium, vitamin D, and potassium. Most Americans don’t consume enough of these 3 essential nutrients, especially those who don’t drink milk. These all-important nutrients are necessary for bone growth, most of which takes place by the age of 18. However, they’re also needed to maintain bone as you age.
- It’s low-calorie! If your goal is weight maintenance or weight loss, fat-free (skim) and no-added-sugar flavored choices contain relatively few calories. And they’re rich in nutrients.
- Digestion problems? If you’re lactose intolerant, lactose-free milk and fortified soy milk are great alternatives.
- Chocolate milk makes an excellent post-workout beverage. It helps with refueling because it contains protein to rebuild muscles and carbohydrates to replenish energy stores.
The jury’s still out on whether milk-fat content matters, so follow the U.S. Department of Agriculture (USDA) recommendations on consuming low-fat and/or fat-free choices. And stay within the New Dietary Guidelines for Americans' recommendations for 3 daily servings of low-fat or fat-free dairy foods for anyone 9 and older. If you like milk, keep drinking it.
Your children and adolescents could benefit in many ways if your family eats at least 3 meals a week together. Dinnertime usually works best with family schedules, but other mealtimes work as well. Keep the following in mind when you sit down together at your next meal.
- Children and adolescents eat healthier. When kids eat with their families, they usually consume more fruits and vegetables. Kids also take in more fiber, calcium, and iron. And they drink fewer sodas and eat less saturated fats.
- Healthy habits have staying power. Adolescents who share in more family meals tend to eat healthier after they leave the nest, so this tradition can have lasting importance.
- Eating and talking together enables parents to tune into their kids’ needs. You might learn valuable information about your children’s friends, school, and interests—heading off any potential problems. They could also learn your thoughts on current events, healthy behaviors, and what matters to your family.
Sometimes parents feel that the task of putting meals together is too cumbersome. Meals can be quick and simple. They don’t have to be organic, costly, or even perfect. Simply being together around a shared table and eating a nutritious meal can do wonders for a family. Want a bit of encouragement? The majority of teens actually enjoy eating dinner at home with their families!
Knowing what to order in a restaurant or dining hall can be challenging when you’re trying to eat healthy on a budget. But there are ways to eat right and save money too.
- Check out the prices! Higher-priced entrées usually appear in the top right of a restaurant menu or menu board because that’s where your eyes tend to look first. You might want to think twice before placing your order.
- Look for deals. Higher-priced entrées are sometimes mixed with other offerings where you might overlook their prices. So make sure to check out what else is on the menu and compare prices. You might feel good about selecting something lower in price, even if it’s more than you’d usually spend. Choose wisely.
- Avoid the urge to splurge. Menus with red typeface and mouthwatering descriptions increase your appetite. Heading out for a fun night with friends? You could be tempted to spend more or order more food, which can leave you seeing red too. Sticking to your budget saves calories and dollars. Examine the menu carefully for tasty, healthy options.
- Ordering in the dining hall or galley? Learn more about fueling up with the right foods to optimize your performance using the Department of Defense’s (DoD) Go for Green® nutrition program.
Armed with this new intel, you can look forward to your next meal out without buyer’s remorse!
Breakfast really is the most important meal of the day. Eating cereal with milk, for example, nourishes your body with potassium, calcium, and vitamin D. Since 50% of all milk is consumed during breakfast, you might fall behind nutritionally if you skip your morning serving.
Studies show that breakfast eaters often weigh less and feel less hungry later in the day than those who skip breakfast. They often have improved concentration, problem-solving abilities, and hand-eye coordination too. If you’re an endurance athlete, fuel up at breakfast for peak performance.
Aim for a well-balanced meal by including any 3 of the following: grains, dairy, protein, fruits, vegetables, and healthy fats. Read more...