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Alerts

RegenESlim Appetite Control Capsules voluntarily recalled due to the presence of DMAA.

FDA warns consumers about caffeine powder. 

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

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Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

DMAA list updated for April 2014

Fueling Performance Photo Campaign
Share photos of how you fuel your performance and be featured on our Facebook page!

Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

Operation LiveWell

Performance Triad

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Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.

HPRC Fitness Arena: Total Force Fitness

Tips for couples during deployment

Two studies provide tips for surviving separation by communicating with your loved one during deployment.

Family separations in the military have the added stress of uncertainty. For that reason, couples may need to make additional effort in order to communicate well while separated. Two studies offer tips for how to handle communication during deployment.

One recent study examined communication between military husbands and their wives during deployment. Interviews with wives of deployed Warfighters revealed that couples can deal better with the stress of being separated by balancing talk of everyday things with more meaningful conversations. Couples generally seemed to benefit from keeping deployment communication similar to non-deployment communication in both planned and spontaneous discussions.

Another study examined communication during deployment, as well as PTSD after deployment, and found that the positive impact of emails, care packages, and letters depended on how happy participants were with their relationships. More emails, packages, or letters during deployment sent between happier couples was associated with lower PTSD symptoms post-deployment.

Both of these findings suggest that strong, happy relationships play an important role before, during, and after deployment. For more ideas and tips for optimizing your communication and/or relationships, visit HPRC’s Family & Relationships domain.

How can we prevent obesity now?

HPRC Fitness Arena: Nutrition, Total Force Fitness
The Institute of Medicine’s recommendations for accelerating the prevention of obesity are outlined in a handy graphic that accompanies a new report.

The Institute of Medicine (IOM) just released its recommendations for obesity prevention in response to the rising obesity rates in the United States, a problem that affects the military. IOM has also developed an interesting graphic that shows where significant problems lie and how we can change our communities to help solve them. See the graphic and download the free report here.

Learning mental toughness through Army training

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Can mental toughness be taught? Time magazine interviewed Dr. Martin Seligman on how the Army plans to do it.

In an April 2012 Times article Dr. Martin Seligman, whose work on “positive psychology” influenced Comprehensive Soldier Fitness, explains his stance that soldiers can enhance their mental toughness through optimistic thinking. By seeing situations as temporary—“It will go away soon”—or specific—“It’s just this once”—or changeable—“I can do something about it”—you can make it through adversity and perform optimally. The training also emphasizes how resisting negative thoughts such as “Maybe I don’t have what it takes to be a soldier” while expressing gratitude—“I made it farther than I did last time”—are part of the puzzle to building resilience and becoming mentally tough. To learn strategies that can help build mental toughness, visit OSOK’s Mind Tactics module in HPRC’s Total Force Fitness domain.

Remembering Memorial Day

HPRC Fitness Arena: Total Force Fitness
Memorial Day is not only a time to remember those who have served but to remember how to serve those who will do so.

Memorial Day began as “Decoration Day” after the Civil War. In 1882, Decoration Day became widely known as Memorial Day, and after WWII it became a day to remember all our fallen heroes, not just those from the Civil War. In 1967, Congress passed the law making it an official holiday to be celebrated on May 30, subsequently changed to the last Monday of May. We at HPRC extend our greatest appreciation to those who have perished for our nation and offer our sincere sympathy for the families left behind. There are many ways people choose to remember those who gave their life as a supreme sacrifice to our country and its ideals, but most involve outdoor activities with families. HPRC (www.hprconline.org) is dedicated to providing our Warfighters and their families the information they need to build their resilience to prevent injury and illness and carry out their missions as safely and effectively as possible. Our desire is to reduce the level of sacrifice our warriors have to make as they fulfill their future missions for us and for our Nation.

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Updated DMAA list available

 HPRC’s list of DMAA-containing dietary supplement products has just been updated.

The latest update of HPRC’s list of DMAA-containing dietary supplement products is now available online. Six more products have apparently been removed from the market; one has been added to the list because the fact that it contains DMAA is stated only on the product label, not on the manufacturer’s website.

Stars and Stripes reports: Army study on DMAA will continue

The Army will continue its own study on the effects of DMAA even after the FDA sent warning letters to marketers and distributors of dietary supplement products with DMAA.

Following in the wake of the Food and Drug Administration’s warning letters to manufacturers and distributors of dietary supplements containing DMAA, the Army announced that its own study on the effects of DMAA on soldiers will continue. Read about the announcement and more in the recent Stars and Stripes article. For more information about the FDA’s action, you can read HPRC’s post, which also includes a link to the FDA news release.

The One-Rep-Max: Assessing your maximum strength

Muscular fitness is an essential component of your overall fitness. But how do you know how much weight to lift when you’re training for muscular strength or muscular endurance?

When you begin a resistance training program, how do you know how much weight you should be lifting? Most muscular fitness programs are designed around lifting a percentage of your maximum strength.

The first step in this process is to determine what your maximum strength is. A popular technique for assessing muscular strength is the one-repetition maximum test (1RM), or the maximum amount of weight you can press once but not twice. Alternatively, multiple repetition tests can be performed as a reliable estimate of maximum strength. One study found that a five- repetition test was the most accurate, but no more than 10 reps should be used to estimate strength. This instructional video will demonstrate the ACSM protocol for a 1RM test. This protocol can also be applied to a multiple-repetition test. For example, determine the maximum amount of weight you are able to lift five times, but not six times, for a five-rep max test. If you have doubts about whether this is the right test for you, be sure to consult your doctor.

The second step is to determine what percentage of your 1RM, in weight, you should use to improve your muscular strength and endurance. Typically, improvements in muscular strength are seen when using 60-80% of your 1RM. Increased muscular endurance is achieved using about 50% of your 1RM. Read more on muscular fitness and more details on how to train for each here. Once you have assessed your maximum strength, use this conversion chart from the National Academy of Sports Medicine (NASM) to determine percentages of your 1RM.

Happy lifting!

FDA Warns Companies about DMAA Safety

Marketers and distributors of products containing DMAA warned by FDA.

The Food and Drug Administration (FDA) sent warning letters to manufacturers and distributors of dietary supplements containing 1,3-dimethylamylamine (DMAA) due to lack of safety evidence provided before marketing. The FDA states that information about the safety of DMAA as a dietary supplement ingredient has not been identified. For more information, see the FDA News Release and HPRC’s latest on Dietary Supplement Products Containing DMAA.

Food safety recalls & tips at your fingertips

HPRC Fitness Arena: Nutrition, Total Force Fitness
Alerts and recalls from FoodSafety.gov are now automatically displayed on HPRC’s Nutrition page via a new “widget.”

Federal food safety information from the U.S. Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA) is now provided on HPRC’s Nutrition domain page via a new “widget” (app) from the U.S. Department of Health and Human Services. Recent food safety alerts and recalls are automatically displayed and updated as new recalls, etc., are added. Please see this new feature by visiting HPRC’s nutrition section.

Food for thought: What does your brain tell you about eating after exercise?

Your brain might be the driving force behind what you eat (or don’t) after a workout.

A recent article in the New York Times looks at the combination of neuroscience and exercise. A new theory suggests that your brain, not your hormones, increases or decreases your appetite after a workout. Researchers at California Polytechnic State University studied different areas of the brain that control whether we want and like food and how these areas are affected by exercise or sitting still.

Scientists found that “responsiveness to food cues was significantly reduced after exercise.” Compared to sitting for an hour, exercisers were much less interested in food, even ice cream sundaes. The subjects in the study were in their 20s and fit enough to sustain strenuous exercise for an hour. This is in contrast to a study that found the same areas in the brain were excited in an overweight and sedentary population after exercise, causing them to want and eat more food.

While the effect is still unclear and more variables need to be tested, researchers conclude that exercise has a definite impact on how your brain responds to food.