A soldier on mission or passing his classes will have to suffice himself with rations. And at the barracks, it is the chef who decides on the meals. But to prepare your body and mind to join the military, you can adapt your diet to become more muscular, more athletic and more competitive.
Thus, you will have chances to progress faster, to be better during
army selections and efficient as soon as you arrive in your regiment. To help you in this process, we present in this article what to eat and what diet to follow for military training.
The caloric surplus for performance in military training
In all sports, optimal performance is usually achieved with a calorie surplus diet. What does that mean ?
Calorie surplus simply means that you take in more calories than you burn. So if you are expending 2400 calories per day, a calorie surplus diet will exceed 2400 calories.
Why is it important to follow a calorie surplus diet for military training?
The calorie surplus allows you to never run out of energy during your workouts. Thus, your performance can improve and your diet accompanies your progress. In addition, following a suitable diet promotes the creation of muscles, which are important for enduring army training.
For muscle recovery and building, you need to make sure to ingest at least 1.5 grams of protein per pound of body weight. That is to say, if you weigh 80 kilos, you must assimilate at least 120 grams of protein per day.
This is essential for rebuilding muscle fibers broken during workouts. Choose proteins from white meats, soy, legumes and eggs.
To maintain energy, it is advisable to eat about 1 gram of fat per kilo of body weight. This means that if you weigh 80 kilos, you will need to ingest 80 grams of fat.
Lipids must be derived from unsaturated fatty acids. You will find it in avocados, oils (olive, flax, coconut, etc.), or oilseeds (hazelnuts, almonds, etc.).
Finally, supplement your diet with carbohydrates until you reach your calorie surplus. Prefer low glycemic indexes, such as rice and wholemeal pasta, sweet potatoes, etc. To avoid gaining fat, do not exceed 500 calories in caloric surplus.
A varied diet for the energy of a soldier
To keep your energy at the best level, it is important to vary your diet. Especially when you're training like a military. Thus, diversify your diet so as not to create a deficiency and obtain all the vitamins necessary for your proper functioning.
For this, it is advisable to eat at least 5 fruits and vegetables a day. Vary the fruits and vegetables according to the seasons to never lose the pleasure! These foods are very good for health and energy. The advantage is that you can find them everywhere, at very affordable prices.
Legumes are an excellent source of protein. They are also a great source of fiber. You can also get fiber from foods like oats.
To not lack iron, do not forget to eat red meat. Nevertheless, limit the consumption to once a week so as not to accumulate too much fat in your body.
Indeed, prefer turkey breasts and chicken breasts for their protein intake. Poultry contains very few saturated fatty acids. Ideal for an athletic and muscular soldier.
Finally, don't forget to stay hydrated throughout the day. Drink at least 1.5 liters a day, especially before, during and after your military training.