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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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Filed under: Nutrition

Nutritious food choices are just a click away

HPRC Fitness Arena: Nutrition, Total Force Fitness
A user-friendly, searchable version of USDA’s nutrient data is now available for download to personal computers and via phone apps.

Warfighters and family members looking to track their food choices now can use the United States Department of Agriculture’s Agricultural Research Service (USDA-ARS) National Nutrient Database for Standard Reference (called The Standard Reference or SR). This nutrient data is widely used and has been incorporated into many smart phone “apps” and interactive websites. Of particular interest is the USDA’s SuperTracker, where users can customize their dietary plan and physical activity. For more information, read how to access this nutritional data.

High-flying meals for U-2 pilots

“Tube food” provides meals for U-2 pilots on long missions.

Army researchers have developed a special method of meal delivery for U-2 pilots on long flight missions, which can sometimes last up to 12 hours. Pressurized suits and bulky equipment limit pilot movement and prevent them from opening their helmet visors—so feeding themselves until now has been impossible. Chefs and nutritionists in Natick, MA, teamed up to create meals that meet a pilot’s calorie and nutrition needs. The meals are turned into a consistency similar to baby food and delivered to the pilot by way of a metallic tube about the size of a tube of toothpaste. The containers fit into a port on the pilot’s helmet in a way that doesn’t interfere with the suit’s pressure. Watch this video to see these tube meals in action!

What are the favorites among pilots? Caffeinated chocolate pudding and chicken-à-la-king are the most popular. Other meals include beef stroganoff, key lime pie, applesauce, and sloppy joe.

Raspberry ketone—the latest weight-loss craze

Raspberry ketone is a food additive and aromatic compound now being sold as a dietary supplement/ingredient touted to reduce fat and weight. Find out the facts and the science behind it all.

Raspberry ketone, touted to be an effective fat-loss and weight-loss supplement, occurs naturally in various red raspberries. The raspberry ketone in supplements is probably produced in the laboratory, as it would be too expensive to extract it from real raspberries. FDA recognizes that raspberry ketone as a food additive is “Generally Recognized as Safe” (GRAS) to consume in small amounts. However, the long-term effects in humans who consume it as a supplement are unknown. For more information, read HPRC’s InfoReveal on “Raspberry ketone.”

Vegetarian diets—the basics

HPRC Fitness Arena: Nutrition, Total Force Fitness
A well-planned vegetarian diet can meet all your nutritional needs. You do need to take special care to ensure you don't fall short on a few key nutrients.

Vegetarians eat a plant-based diet that excludes meat, poultry, and fish. A well-planned vegetarian diet can meet all your nutritional needs, but you have to take special care to ensure you don’t fall short on a few key nutrients such as protein, vitamins, and minerals. Following a vegetarian diet while in the military can be an especially challenging practice, but you can stay healthy while doing so by following the information presented in HPRC’s InfoReveal on vegetarian diets.

What’s the story with deer velvet and IGF-1?

Questions about deer velvet and IGF-1? Are they banned in the military? Read the OPSS FAQs to find out.

Both deer velvet and IGF-1 have been in the news lately, and HPRC has received many questions about what these are and whether they improve athletic performance. Does deer velvet contain IGF-1? Read this OPSS FAQ about deer velvet to find out. To learn what IGF-1 is and whether it is banned in the military, read more in the OPSS FAQ about IGF-1. Be sure to check back often, as we add answers to other questions about ingredients in performance and weight-loss supplements and how to choose supplements safely.

National Nutrition Month 2013

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Diet, Health, Nutrition
It’s National Nutrition Month again, which means it’s time to re-examine your eating habits. This year’s focus from the Academy of Nutrition and Dietetics is on making good habits fit YOUR lifestyle.

March is National Nutrition Month, a month-long campaign sponsored by the Academy of Nutrition and Dietetics (AND) to promote healthy eating and physical activity. This year’s theme—“Eat Right, Your Way”—is aimed at helping people find personalized ways to meet the 2010 Dietary Guidelines for Americans. The theme acknowledges the fact that although food choices are influenced by culture, lifestyle, and personal preferences, you can still develop healthy eating habits—your way! AND’s website provides lots of great tips, tools, and resources to help you get started.

Crazy for coconut oil

HPRC Fitness Arena: Nutrition, Total Force Fitness
Count on coconut oil for flavor and quick energy, not performance. And consume it in moderation.

Coconut oil has a sweet taste that lends distinct flavor to foods, and it contains several saturated fats—something the 2010 Dietary Guidelines for Americans suggest we eat less of. That is because eating saturated fats has been linked to atherosclerosis (“hardening of the arteries”) and increased risk of heart disease.

Although coconut oil is highly saturated, it has different types of saturated fats. One of these—lauric acid—is regularly touted as having performance benefits. Lauric acid is referred to as a “medium chain fatty acid” (MCFA), and the body processes MCFAs differently than it does “long chain” fatty acids (LCFAs). Importantly, MCFAs are digested more rapidly than long chain fatty acids, so they are quickly absorbed and available as an energy source. Some research suggests MCFAs might help to optimize and maintain glycogen stores, thus extending endurance performance. Not only that, MCFAs are less likely than other fats to be stored as fat—a plus if you’re concerned about weight control. The performance claims surrounding MCFAs and coconut oil have not held up, and claims about their weight loss benefits need more research.

The American College of Sports Medicine and the Academy of Nutrition and Dietetics joint guidelines for Nutrition and Athletic Performance indicate that MCFAs do not provide any performance benefit. To date, only two studies have shown improvements in performance. On the other hand, MCFAs have been shown to increase the body’s use of “fats” as fuels, reducing food intake, so such products may promote weight loss. There just isn’t enough information available to make any scientific conclusions.

If you choose to eat coconut oil, do so in moderation for its unique flavor and texture, because its health and performance benefits are still open for consideration.

Solid fats vs. oils

HPRC Fitness Arena: Nutrition, Total Force Fitness
Solid fats vs. oils can make a difference in the overall makeup of a healthy diet, and choosing unsaturated oils can help lower blood cholesterol.

Solid fats are solid at room temperature, come mainly from animal products, and are high in saturated or trans fats. Examples are butter, milk fat, cream, stick margarine, shortening, and beef, chicken, and pork fat. Some saturated fats increase blood cholesterol levels in the body. Oils are liquid at room temperature, and come from many different plants, and are good sources of heart healthy unsaturated fats. Examples are olive oil, canola oil, safflower oil, corn oil, soybean oil, and peanut oil. Coconut oil, palm oil, and palm kernel oil are high in saturated fats and are considered solid fats. When using fats, replacing solid fats with unsaturated oils will provide essential nutrients to the diet and help lower blood cholesterol levels. Read about food preparation to promote health for more information.

Caffeine in supplements – how much?

Some of the most popular dietary supplements sold on military bases may give inaccurate—or no—information about caffeine content on their labels.

A Military Times article reports on a recent study of more than 30 of the most popular dietary supplements (in capsule form) sold on military bases analyzed to determine their caffeine content. Of the 20 supplements that listed caffeine as an ingredient on their labels, six did not specify the amount. These same six contained high amounts of caffeine (210-310 mg per serving)—three or more times the amount permitted by law in soft drinks. Five others revealed significantly different amounts—some more, some less—than the quantity stated on the product label.

Consuming too much caffeine can result in health issues. And if you don’t know how much is in the supplement you’re taking, it could be easy to overdo it if you also drink coffee or energy drinks. Visit the Operation Supplement Safety (OPSS) FAQ on caffeine for additional information.

Recovery after exercise—it does a body good

Your workout doesn’t end with the last rep or quarter-mile sprint. Proper recovery after exercise is just as important as the exercise itself to stay fit, healthy, and injury-free.

In the military, physical activity is probably part of your daily routine, but do you also have a post-workout strategy? Good recovery is just as important as the workout itself. “Recovery” can mean what you do—or don’t do—right after exercise. It also can mean taking a day off from working out altogether. Either way, it’s a critical component of your overall fitness program that can help prevent injuries.

First, it’s important to rehydrate and refuel after exercise to replace the fluids and nutrients lost during exercise, heal damaged muscles, and build more muscle. A combination of protein and carbs are the key for recovery. Some suggestions for post-exercise snacks are:

  • Low-fat yogurt with fruit
  • Trail mix
  • Turkey wrap
  • PB&J sandwich
  • Chocolate milk (For more information about chocolate milk as a recovery snack, see HPRC’s Healthy Tip.)

Sometimes, after a particularly hard workout, you need a day of rest with no exercise. Listen to your body. If you have some lingering aches and pains that could worsen with exercise, take a day off. Sleep and rest are also important for proper recovery, staying fit and healthy, and achieving overall readiness and resilience. Make sure you get all the important components of your exercise routine in order to achieve peak fitness and keep injuries at bay.

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