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How much protein do I need?

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Nutrition, Protein
Find out how much protein is suggested for different activity levels.

Whether you are an endurance or strength athlete or doing a bit of both to stay in fighting shape, you’re always looking for the optimal amount of protein for your daily needs. How much you need depends on activity level and body weight. See HPRC’s new Protein Infosheet to determine the amounts that are right for you. And for information about what to eat before and after workouts, see HPRC’s Athlete Guide to Nutrient Timing.

 

Practice safe sun

Skin cancer rates have reached epidemic proportions. Stay safe this summer whether you are walking the dog, mountain climbing, or training for the next PRT.

More than two million new cases of skin cancer are diagnosed each year, and the number is growing. Skin cancer is a major public health issue, and with proper precautions you can decrease your risk considerably. Hopefully this information on sun safety will help you, whether you are a Warfighter or dependent, stay safe during all outdoor activities!

Ultraviolet radiation (UVR) has been identified as the most important risk factor for both melanoma and non-melanoma skin cancer. Exposure to UVR weakens the skin’s elasticity and can result in sagging cheeks, deeper facial wrinkles, skin discoloration, burn, skin aging, photosensitivity, and cancer. Taking steps to safeguard yourself is crucial, especially when participating in outdoor activities or exercising.

Sweating increases the skin’s sensitivity to the sun’s rays, magnifying the risk of sunburn and skin damage. Athletes who practice outdoor sports have been found to be at increased risk for skin cancer. Remember—the weather does not have to be sunny and hot for you to get sun damage. Ultraviolet rays penetrate clouds, exposing you to 80% of the UVR. Even skiers and mountain climbers are at risk for sun exposure and skin cancer because of the stronger UVR at altitude.

Follow these precautions from the Occupational Safety and Health Administration (OSHA) whether training for the PRT, patrolling, road marching, or participating in a summer league softball game:

Avoid burning. Avoid sun tanning. Also, try to avoid sun exposure during midday (11 a.m. to 3 p.m.) when the rays are the strongest.

Seek shade. When possible, especially during midday, seek shade under a tree or tent.

Cover up. Wear protective clothing, including hats, long-sleeved shirts, and pants when going outdoors. Keep in mind protection decreases when clothes are wet.

Use extra caution near water, snow, and sand. Ultraviolet rays can reflect off of these surfaces, which can increase your chance of sun exposure and skin damage.

Apply sunscreen. Use water-resistant sunscreen and apply 15-30 minutes prior to sun exposure to allow for it to absorb. Also, reapply after swimming, sweating, or toweling off. Be sure to take a look at the new FDA regulations regarding sunscreens and their effectiveness.

Wear sunglasses. Protect your eyes when working, driving, participating in sports, taking a walk, or running an errand. Solar ultraviolet B radiation can cause an increased risk of cataracts and cancer of the skin around the eye without proper cover.

It’s always important to remember hydration when engaging in outdoor activities as well! HPRC has useful tips on hydration and the consumption of sports drinks and caffeine during exercise in the heat.

Got (chocolate) milk?

HPRC Fitness Arena: Nutrition, Total Force Fitness
It’s important to replenish your body after working out. Chocolate milk provides essential nutrients and is inexpensive, easy to find, and tasty.

Need a great post-workout beverage? Try drinking a glass or two of chocolate milk during the first 15-60 minutes after exercise to replenish glycogen stores and repair muscles.

Why chocolate milk? The carbohydrate-to-protein ratio in chocolate milk is roughly four-to-one, the best ratio for replenishing glycogen stores while providing adequate protein for muscle building and repair. One eight-ounce glass of chocolate milk provides about 200 calories. It provides carbohydrate, protein, electrolytes such as potassium and sodium, and essential vitamins and minerals such as vitamin D and calcium in an easily digestible liquid form that is inexpensive and readily available, and it tastes good! But be sure to choose heart-healthy low-fat versions.

For those who are lactose intolerant or allergic to dairy products, or for those who simply prefer a plant-based diet, fortified chocolate soymilk is a great alternative.

Eat protein-rich foods to save money

If you want to save money while looking for performance nutrition, choose real food over supplements.

Did you know that protein sources such as chicken breast, tuna, and chocolate milk—even at the highest quality and price—cost less than $6 per pound? In contrast, protein supplements (Muscle Milk, whey, soy or casein protein powders, Myoplex, etc.) are usually over $10 a pound. The smart choice seems obvious.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

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