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Military Health System

Performance Nutrition: Fuel Your Body and Mind

Nutrition and diet are critical to overall health. Fueling service members to achieve maximum physical and mental performance goes beyond the basics. The science of Performance Nutrition helps service members get the most out of their meals. 

Messages for Communicators:

Performance Nutrition

Fuel Your Body

Fuel Your Mind

Stay Hydrated

Supplement Safety

Graphics and Social Media Content

Performance Nutrition

Suggested Social Media Message: “As a service member, you need the right fuel to achieve maximum physical and mental performance. Practicing good nutrition plays a major role in helping you lead a healthy lifestyle. For performance nutrition expertise and resources, visit: @HPRC – Human Performance Resources by CHAMP, https://www.hprc-online.org/nutrition/performance-nutritionPerformance Nutrition webpage #PerformanceNutrition #FueltoFight”


 Performance Nutrition and Supplements

Suggested Social Media Message: “Dietary supplements can help you get an adequate amount of essential nutrients but should not take the place of foods that are important to a healthy diet. When consuming supplements, be sure to speak with your primary care provider or a registered dietician. Here's more: https://www.opss.org/Operation Supplement Safety webpage #SupplementSafety #PerformanceNutrition  #FueltoFight  #OPSS”


Performance Nutrition

Suggested Social Media Message: “Mission readiness requires a properly fueled body and mind. Eating a well-balanced diet rich in whole foods with plenty of fruits and vegetables can boost your mental and physical performance. Don't skip your meals -- make time to fuel! https://phc.amedd.army.mil/topics/healthyliving/n/Pages/PerformanceNutrition.aspxPerformance Nutrition article #PerformanceNutrition #FueltoFight”


Fuel for the Mission 1

Suggested Social Media Message: “Maximize energy stores! Low energy stores = fatigue! It's extremely important to refuel the body with proper nutrients and hydration every 3-5 hours -- energy stores need to be restored regularly to maintain optimal health. Learn more: https://phc.amedd.army.mil/topics/healthyliving/n/Pages/PerformanceNutrition.aspxPerformance Nutrition article #PerformanceNutrition #FueltoFight”


Performance Nutrition

Suggested Social Media Message: “Prolonged or intense periods of exertion can cause dehydration and loss of electrolytes — such as sodium, potassium, and magnesium. Remember to stay hydrated and drink fluids frequently, even when you are not thirsty. https://www.hprc-online.org/nutritional-fitness/performance-nutrition/basic-hydration-strategies #PerformanceNutrition #FueltoFight”


Performance Nutrition

Suggested Social Media Message: Fat is an essential nutrient, but not all fats are the same. Choose healthy fats like nuts and seeds, olive oil, and avocados to properly fuel your body. On the other hand, saturated and trans fats can contribute to heart disease, high cholesterol, weight gain, and other health-related illnesseshttps://www.hprc-online.org/nutrition/eating-environments/healthy-fats-fitting-fat-your-diet #PerformanceNutrition #FueltoFight”


Science and Nutrition

Suggested Social Media Message: “Effective science-based nutrition strategies can optimize your mental and physical performance during training, operations, and routine activities. If you need help getting started, work with a registered dietitian to help you make the right food choices to fuel your mind and body! For more information, start here: https://www.cdc.gov/nutrition/index.htmlCDC webpage on Nutrition #PerformanceNutrition #FueltoFight”


Warfighter Nutrition

Suggested Social Media Message: “As a service member, proper nutrition can make or break your ability to complete your training or mission and affect your well-being. Take nutrition seriously, and you’ll see the positive effects on your performance. Get started here: https://www.hprc-online.org/nutrition/warfighter-nutrition-guideWarfighter Nutrition Guide #home #PerformanceNutrition  #FueltoFight”


 Your handy guide to portion sizes

 

Suggested Social Media Message: “#DYK? You already have the tools you need to guide your portion sizes, and the best part is… it’s already attached to you!  Use these handy ✋😉 tips to make sure you’re eating the right amount of food to properly fuel your body. https://www.hprc-online.org/nutritional-fitness/performance-nutrition/your-handy-guide-portion-sizesPortion Control Guide #PerformanceNutrition #FueltoFight”


Power Plate - eat to fuel your performance

Suggested Social Media Message: “You’ve heard of the food pyramid, but now meet the “Power Plate” 🍽️ This helpful tool provides a guide to create balanced meals for yourself meant to improve your physical and mental performance. Remember, food is more than simple sustenance, it’s #FueltoFight! https://www.hprc-online.org/nutrition/performance-nutrition/power-plate-eat-fuel-your-performancePower Plate article #PerformanceNutrition”


Hydration Beverages - How to choose your drink

Suggested Social Media Message: “Not all beverages hydrate equally! Before picking your beverage of choice, check out this list of pros and cons to avoid sugary or harmful drinks. https://www.hprc-online.org/nutrition/performance-nutrition/hydration-beverages-how-choose-your-drinkHydration article #PerformanceNutrition #FueltoFight”


 High-performance eating vs. low-performance eating. Choosing the right fuel can make the difference between mission success and failure.

Suggested Social Media Message: “When planning meals, remember, the food choices you make will impact your energy throughout the day. Making some simple swaps for more nutritious options can help you fight off hunger and fatigue longer!  https://www.hprc-online.org/nutrition/performance-nutrition/high-performance-eating-vs-low-performance-eatingPerformance Nutrition article #PerformanceNutrition #FueltoFight”


 3 Keys to Optimal Nutrition: Balance, Quality, Timing

Suggested Social Media Message: “Fueling your body isn’t always so straight-forward! Not only do you have to choose the right type of food, but you also have to consider when, why, and how! Check out this helpful graphic to find 3 keys for optimal nutrition. https://www.hprc-online.org/nutritional-fitness/performance-nutrition/3-keys-optimal-nutritionPerformance Nutrition article #PerformanceNutrition #FueltoFight”


Macronutrients: Carbs, Proteins, Fats

Suggested Social Media Message: “Carbs, fats, and proteins are the nutrients—or macronutrients—your body needs in large amounts for energy. For a truly balanced diet that will fuel your body to fight throughout the day, ensure you include some of these macronutrients! https://www.hprc-online.org/nutritional-fitness/performance-nutrition/macronutrients-101Performance Nutrition article #PerformanceNutrition #FueltoFight”


 What is Operation Supplement Safety? OPSS is the military's go-to program and DOD-wide effort to provide evidence-based, up-to-date information on dietary supplements!

Suggested Social Media Message: “#DYK DOD has a resource dedicated to dietary supplement information? Visit Operation Supplement Safety (@OPSS, @OPSSorg) for accurate information. - www.opss.orgOperation Supplement Safety webpage.  #PerformanceNutrition  #FueltoFight #OPSS #SupplementSafety”


  Operation Supplement Safety - "What is the "DoD Prohibited Supplement Ingredient List?"

Suggested Social Media Message: “Service members! Before taking a supplement, be sure to check the DOD Prohibited Dietary Supplement Ingredients list to make sure none of the ingredients in the product you're considering are on that list! Check out the list on https://www.opss.org/article/introducing-dodi-613006-use-dietary-supplements-dodProhibited Supplement List!  #PerformanceNutrition  #FueltoFight #OPSS #SupplementSafety”


  Operation Supplement Safety - Ask the Expert - What should I do if I have a question about a dietary supplement I'm taking or considering?"

Suggested Social Media Message: “Ever wonder if your dietary supplement contains a prohibited ingredient or if it's safe to use? Use the @OPSS "Ask the Expert" feature to get a customized, fact-based answer from their experts. https://www.opss.org/ask-the- expert Operation Supplement Safety Ask the Expert webapge #PerformanceNutrition  #FueltoFight #OPSS #SupplementSafety #AskTheExpert”


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Intro Performance Nutrition

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Intro Performance Nutrition

As a service member, you need the right fuel to achieve maximum physical and mental performance. Practicing good nutrition plays a major role in helping you lead a healthy lifestyle. For performance nutrition expertise and resources, visit: @HPRC – Human Performance Resources by CHAMP, https://www.hprc-online.org/nutrition/performance-nutrition

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Service members! Before taking a supplement, be sure to check the DOD Prohibited Dietary Supplement Ingredients list to make sure none of the ingredients in the product you're considering are on that list! Check out the list on https://www.opss.org/article/introducing-dodi-613006-use-dietary-supplements-dod!

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Macronutrients

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Carbs, fats, and proteins are the nutrients—or macronutrients—your body needs in large amounts for energy. For a truly balanced diet that will fuel your body to fight throughout the day, ensure you include some of these macronutrients! https://www.hprc-online.org/nutritional-fitness/performance-nutrition/macronutrients-101

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3 Keys to Optimal Nutrition

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Fueling your body isn’t always so straight-forward! Not only do you have to choose the right type of food, but you also have to consider when, why, and how! Check out this helpful graphic to find 3 keys for optimal nutrition. https://www.hprc-online.org/nutritional-fitness/performance-nutrition/3-keys-optimal-nutrition

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Fuel for the mission series 4: Fat intake

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Fuel for the mission series 4: Fat intake

Fat is an essential nutrient, but not all fats are the same. Choose healthy fats like nuts and seeds, olive oil, and avocados to properly fuel your body. On the other hand, saturated and trans fats can contribute to heart disease, high cholesterol, weight gain, and other health-related illnesses. https://www.hprc-online.org/nutrition/eating-environments/healthy-fats-fitting-fat-your-diet

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Performance Nutrition: Fuel Your Body and Mind
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Last Updated: August 08, 2022
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