THE 

PERFORMANCE 

TRIAD

GUIDE

Sleep, Activity, and Nutrition

Professional

 Sleep overview

Activity overview

Nutrition overview

Technology overview

Warrior Challenges

Resources

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134

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152

contents

Sleep, Activity, and Nutrition

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i
ii
PROFESSIONAL 

SOLDIER

ATHLETE

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Status as a Professional Soldier Athlete is achieved 

through a combination of physical, emotional, 

and cognitive prowess, optimal performance during 

sustained operations, the establishment of a strong 

and healthy social, family and spiritual support 

network, and maintenance of all of these areas for 

sustained Soldier readiness and resilience.

The

Professional Soldier Athlete

Here it’s not a game

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» SLEEP

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Introduction:

Sleep is vital for health, performance, and well-being. It sustains the 

brain’s capabilities for success on and off the battlefield. With quality 

sleep, Soldiers are able to excel mentally and physically. 

Sleep is a biological need for brain function. Soldiers require 7–8 hours 

of quality sleep every 24-hours to maintain their mental edge. When 

Soldiers do not get enough sleep, their mental acuity suffers—putting 

themselves and fellow Soldiers at risk for making errors that lead to 

accidents and mishaps. Insufficient sleep is a safety risk and a threat to 

mission success.

Why is Sleep Important?

Getting enough quality sleep helps to maintain your physical and psychological health, quality of life, and safety. Sleep is the only time when the 

brain can recover from the wear and tear of daily life—the brain cannot 

recover during wakefulness, even if you are resting. 

Your brain needs sleep to restore and repair, grow new brain connections 

to work efficiently, form memories and process new information. So prioritize sleep when planning training or when learning a new skill or task. 

Sleeping well before learning will help with attention and understanding; 

Sleeping well after learning, will improve your ability to both remember 

and use the newly-acquired skills and information. 

The amount of sleep that adults need vary according to age and genes 

inherited. Most adults need 7–8 hours of sleep every 24 hours. Very few 

people can perform optimally on less than 7–8 hours. 

Soldiers overestimate their own proficiency with insufficient sleep. This 

is, in part, because insufficient sleep impairs the brain’s fundamental 

ability to function efficiently—a physiological change that cannot be overcome by motivation, initiative, willpower or caffeine. 

introduction

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SLEEP

Sleep, It Does the Body Good

To obtain quality sleep for optimized performance there are some tried 

and true practices that can get you to dreamland. The first thing to do is 

establish and maintain a bedtime routine.

A routine is a predictable sequence of events. What is important is that 

bedtime activities follow each other in a regular and predictable pattern. 

The purpose of the routine is to optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day. 

Tweak the timing of activities so that it works for you. 

Sleep improves:

Â Concentration

Â Attention

Â Health

Â Mood

Â Judgment

Â Creativity

Â Productivity

You are sleep deprived if 

you fall asleep: 

Â immediately upon 

going to bed

Â During routine low 

stimulus activity such 

as driving

Â You need an alarm to 

wake you up

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Bed Time Routine 

1. Establish a target bedtime and adhere to it. 

2. Have a comfortable, cool, quiet, dark, and safe sleep area.

3. Relax and wind down to get ready to sleep (30–60 minutes 

before lights out).

4. Establish a consistent bed/wake time, even on weekends.

Set a bedtime: 

When setting bedtime, backwards plan to set the appropriate number of 

hours of sleep you need. This ensures your ability to have adequate time 

to wind down, bathe, brush your teeth, and prepare for the next day.

Sleep Area: 

Having a comfortable sleep area is essential for quality sleep. Comfortable means different things to different people. Take a look at your sleep 

area, is it soothing, relaxing, and comfortable? For some, comfort is a 

freshly made bed with soft sheets. For others it is a mattress and pillow 

that supports their sleep positions. 

Whatever your interpretation, ensure your sleep area is sleep friendly for 

you. Your sleep area should be dark, cool, and quiet. Use room darkening 

curtains or blinds to make the room dark and block out distracting light. 

Have soft ear plugs or soothing white noise to assist with sleeping. 

A safe sleep area will depend on where your mission takes you. In the 

U.S. and most garrisons in the western hemisphere, your housing is 

generally considered to be in a safe area. In a deployed setting, safe 

is a relative term. It will depend on your location, current operations, 

and operational environment. In such situations, getting as much 

sleep whenever you can will be important. Despite the danger, it is still 

important that you sleep in relative safety, taking appropriate force and 

individual protection measures. 

In an operational or training environment put safety first. Sleep away from 

vehicular traffic and do not sleep in front of or behind trucks, tracked 

vehicles, etc. Avoid and protect against environmental hazards and pests. 

Take care to ensure snakes, spiders etc., are not in your sleeping area, 

bag, or shoes.

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SLEEP

How do I get good sleep?

Â Select a bedtime

Â Keep the same bed/

wake time

Â Maintain a 

comfortable, quiet, 

dark & safe sleep 

area

Â Practice winddown activities 

prior to 

sleeping

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3. Winding Down: 

Give yourself 30–60 minutes every night to transition to sleep. The process of winding down for the night may include a warm bath or shower, 

listening to relaxing music, or reading books. Other relaxing activities 

may include journaling, breathing exercises, meditation, or connecting 

with your bed partner if you have one. During this period, your routine 

should not include watching television, playing video games, getting 

online for endless hours, or using other electronics. 

4. Lights Out: 

The last and most important part of the bedtime routine—turn out the 

lights and go to bed! Most people fall asleep within 15 minutes of going 

to bed. Adhering to a consistent bed and wake time is an equally important part of your bedtime routine. On the weekends it may be tempting 

to sleep in, however, this will disrupt your circadian rhythm, resulting 

in social jet lag. Social jet lag occurs when you stay up late on Friday 

and Saturday night and sleep in on Saturday and Sunday. This puts you 

body in a state similar to being in a different time zone or jet lag. It will 

make it even more difficult to get up on Monday morning and adjust to a 

regular weekday schedule.

When you get the right amount of sleep you are able to wake up without 

an alarm clock. Some people experience challenges getting to sleep or 

staying asleep. If this is you, review the sleep habits section below for 

additional suggestions on how to get the best possible sleep.

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SLEEP

Winding Down Suggestions: 

Â Take a warm bath or shower 

Â Do some easy stretches 

Â Wind down with a favorite hobby (knitting, drawing, puzzles, Soduku 

(not on an electronic device)

Â Listen to audio books or soft music

Â Read a book or magazine by a soft light (not electronic version)

Â Make simple preparations for the next day

Â Take out clothes for the next morning

Â Plan and prep for breakfast

Â Set the coffee maker timer to brew

Â Walk through the house and turn off all the lights one by one

Â Brush/pet your dog or cat; watch your fish swim

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Sleep Habits

If you want quality sleep you can count on night after night, well-planned 

strategies are essential. Discover and develop your personal tactics for 

a good night’s sleep. Stick with this routine and it will become a habit. 

Remember, a predictable approach will result in an easy transition to 

sleep. Also, learn to avoid common sleep thieves and try a variety of 

healthy sleep-promoting techniques. 

Â Caffeine stays in the body for 4–6 hours, NO caffeine at least 6 hours 

prior to bedtime. 

Â Go to the bathroom to prevent sleep interruption.

Â Physical activity results in a cognitive boost that lasts up to 3 hours 

afterwards. Finish PT at least 3 hours before lights out.

Â Read or listen to relaxing music instead of watching TV, computer or 

other electronics. Turn off, cover up, or better yet, remove electronics 

that will disrupt or interfere with your sleep.

Â Use soft foam ear plugs or a fan to block sounds. Use a sleep mask 

or blackout curtains to block light

Â While alcohol may help you fall asleep, it reduces sleep quality. Stop 

alcohol at least 6 hours before bed.

Â Avoid heavy meals within 2 hours of bedtime.

Ten Effective Sleep Habits

1. Create a quiet, dark, comfortable sleeping environment. Cover windows with darkening drapes or shades, or wear a sleep mask to block 

light. Minimize disturbance from environmental noises with foam earplugs or use a room fan to muffle noise. If you can, adjust the room 

temperature to suit you. If you cannot, use extra blankets to stay 

warm. Use a room fan both to muffle noise and keep you cool.

2. Use the bedroom only for sleep and intimacy. Remove the TV, computer, laptop, and other electronic distractions from your bedroom. 

Do not eat or drink in bed. Keep discussions or arguments out of the 

bedroom.

3. Stop caffeine consumption at least 6 hours before bedtime. Caffeine 

promotes wakefulness and disrupts sleep.

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SLEEP

4. Do not drink alcohol before bed. Alcohol initially makes you feel 

sleepy, but disrupts and lightens your sleep several hours later. In 

short, alcohol reduces the recuperative value of sleep. Nicotine, and 

withdrawal from nicotine in the middle of the night, also disrupts 

sleep. If you need help quitting drinking or using nicotine products, 

see your healthcare provider for options.

5. Complete your exercise by early evening. Exercising is great, just be 

sure to finish at least 3 hours before bedtime so that you have plenty 

of time to wind down.

6. Do not go to bed hungry. A light bedtime snack (eg, milk and crackers) 

can be helpful, but do not eat a large meal close to bedtime. Empty 

your bladder just before you go to bed so that the urge to urinate does 

not disrupt your sleep.

7. Maintain a consistent, regular routine. Start by setting a fixed time 

to wake up, get out of bed, and get exposure to light each day. Pick a 

time that you can maintain during the week and on weekends, then 

adjust your bedtime to target 7–8 hours of sleep.

8. Get out of bed if you cannot sleep. Only go to bed (and stay in bed) 

when you feel sleepy. Do not try to force yourself to fall asleep; it will 

tend to make you more awake, making the problem worse. If you wake 

in the middle of the night, give yourself about 20 minutes to return to 

sleep. If you do not return to sleep within 20 minutes, get out of bed 

and do something relaxing. Do not return to bed until you feel sleepy.

9. Nap wisely. Napping can be a good way to make up for poor or 

reduced nighttime sleep, but too much napping can cause problems 

falling asleep or staying asleep at night. If you need to nap for safety 

reasons such as driving, try to do so in the late morning or early afternoon, perhaps right after lunch, to take the edge off your sleepiness.

10.Move the clock from your bedside. If you tend to check the clock two 

or more times during the night, and if you worry that you are not getting enough sleep, cover the clock face or turn it around so that you 

cannot see it (or remove the clock from the bedroom entirely).

The Ten Effective Sleep Habits were assembled by the Army Surgeon 

General’s Performance Triad Sleep Working Group.

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Protect your sleep time Protect your sleep environment

No TV/music,etc. during 

sleep time

QUIET—use foam earplugs 

or room fan

No late-night texting; internet DARK—block windows 

or wear sleep mask

No phone calls Comfortable temperature

Example Of Bedtime Routine Incorporating Sleep Habits

Lights on same time

each day, including days off

The earlier you stop ingesting caffeine, the less 

likely caffeine will impair your sleep 

(same for alcohol, nicotine)

Complete PT at least 3 hours

before lights out

Lights out same time

each day,

including days off

Establish and use regular

bedtime routine that starts at

least 30 min before lights out

Practice Good Sleep Hygiene

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SLEEP

Establishing a bedtime routine helps you get quality sleep. Quality sleep 

supports your ability to be disciplined and to think clearly in order to meet 

all of your responsibilities as a Soldier, Family member, and friend. 

Adjust this recommended schedule according to your individual needs. 

Your schedule will depend on your unit, mission, operational environment, and whether you live on or off post. 

Example Of Bedtime Routine Incorporating Sleep Habits

Backward Planning Example

Morning:

Â What time do you need to be at work? 6:00 AM

Â When do you leave your home/room? 5:40 AM

Â Time to get out of bed and get ready to leave? 5:15 AM

Â Alarm goes off 5:00 AM

Evening:

Â No Caffeine after 3:00 PM

Â No Gym after (NLT 3 hours before bed) 6–7 PM

Â Have dinner no later than 6–7 PM

Â Stop TV/Emails/Facebook 7–8 PM

Â Wind down (30–60 min) 8–9:30 PM

Â Bed time (NLT for 7–8 hours of sleep) 9–10 PM

Things to consider when planning...

Â Commute time 

Â Personal hygiene, breakfast

Â How long does it take to PT or work out?

Â Do you need a few minutes to become alert? 

Â Household chores

Â Putting children to bed

Â Taking the dog out for last walk 

Â Time for yourself and/or partner

Â Prayers, meditation, relaxation etc.

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What about my room?

Take the time to look at your room and determine if it is sleep friendly. 

Depending on where you live, there will be varying ability to make some 

changes to enhance sleep friendliness. Focus on what you can change 

and do it. Some areas to address when looking at sleep friendliness:

Â Light: Make your room dark. Block unwanted light with curtains or 

blinds.

Â Sound: Is there noise that is disrupting your sleep or is there sufficient disturbance that you need white noise to block unwanted 

sounds?

Â Touch: Room temperature should be cool around 65–72oF. Think 

about your sheets, your bed, pillows, and pajamas. All should feel 

comfortable for you and your sleep positions.

Â Smell: Offensive or soothing smell? Does the bedding smell fresh? 

77% of Americans say they get a more comfortable night’s sleep on 

sheets with a fresh scent.

What about my bed?

Getting good quality sleep may be less about your bed and more about 

your mattress. Research shows that people sleep better, suffer less back 

pain and experience fewer symptoms of stress when sleeping on newer 

beds. You may need a new mattress if:

Â Your mattress is five to seven years old

Â You wake up with stiffness, numbness, aches and pains

Â You had a better night’s sleep somewhere other than your own bed 

(such as a hotel or friend’s guest room)

Â Your mattress shows signs of overuse (it sags, has lumps, etc.)

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SLEEP

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Sleep and Children

A good night’s sleep is essential to children’s health, development, and 

performance in school. Children’s sleep needs depend on their age 

group. Babies need the most sleep and spend about half of their sleep 

time dreaming. Teens need at least 9–10 hours.

Children AND their parents benefit from a consistent bedtime routine as it 

provides children with structure and a sense of order that is both reassuring and predictable. Establishing a regular and relaxing bedtime routine 

helps children to calm down and become quiet in preparation for sleep. 

Parents benefit as it helps to transition children to bed, leaving parents 

with some time to themselves. Parents whose children have a consistent 

bedtime get to bed earlier themselves. 

Inadequate sleep in children lead to moodiness, behavioral problems, 

and problems learning in school. In the 2014 Sleep in America Survey, 

setting boundaries around electronics use, enforcing sleep related-rules 

and setting a good example helped children get more sleep. These rules 

specifically address: 

Â Child(ren)’s bedtime

Â Caffeine consumption

Â How late children watch television

Â Use of smart phones in the evening

The result? Consistent routines and enforcement of the rules help children get more hours of sleep and better quality sleep.

Bedtime Routine for Children:

Use the backward planning techniques to establish bedtime routines 

for children. Determine the amount of sleep needed based on your 

child(ren)’s age and start a routine. 

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SLEEP

Â Have a set bedtime and stick with it. Backwards plan and include time 

needed to wind down.

Â Have relaxing and soothing activities to transition and prepare them for 

sleep. Be prepared to help your child(ren) to calm down. Use age appropriate activities that have significance for your child(ren) or your family. 

Â Determine what bedtime routine and activities work best for your 

child(ren) by experimenting with different activities. For example, try a 

shower if a bath is too busy, or consider puzzles, drawing, reading, or 

listening to music if playing with toys is too lively. 

Â To wind down successfully from an active day, move activities around. 

For example, instead of a bath right before bed, try a bath after dinner, then quite time, before bedtime.

Ages Requirement

Newborns (0–3 mths) 14–17 hours of sleep

Infants (4–11 mths) 12–15 hours of sleep

Toddlers (1–2 yrs) 11–14 hours of sleep

Preschoolers (3–5 yrs) 10–13 hours of sleep

School-Age Children (6–13 yrs) 9–11 hours of sleep

Teenagers (14–17 yrs) 8–10 hours of sleep

Young Adults/Adults (18–64 yrs) 7–9 hours of sleep

Older Adults (65+ yrs) 7–8 hours of sleep

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Teens...

Teens have unique challenges for getting adequate sleep during the 

school week and need 9 or more hours of sleep every 24 hours. However, most get less than 9 hours because of the choices they make and 

biologic factors. Not only do teens have multiple social and extracurricular activities or work, but their circadian rhythm shifts, making it more 

difficult for them to go to sleep until later at night and making it more difficult for them to awaken early in the morning. But they still need 9 hours 

or more hours of sleep each night. Given early school start times, teens 

accumulate a sleep debt.

While many teens appear zombie-like in the morning, they are not lazy, 

but sleep deprived. It is difficult for them to be alert in the morning. 

What can parents do?

The solution for teens is the same for adults: develop a sleep schedule 

and stick to it. In one study, the difference between getting grades of As 

and Bs and Ds and Fs was 33 minutes of sleep. 

Â Consider planned naps to help make teens more alert and efficient. 

Naps should not be very long (30 min or less).

Â Stick to consistent bed and wake time—even on weekends—as it will 

help to synchronize the brain to be able to fall asleep and awaken at 

the appropriate times. 

Â Follow all the previously mentioned sleep habits. 

Â Have strict enforcement of bed-wake times (including weekends), use 

of electronics in the bedroom, and caffeine use.

Â Re-examine your teen’s extracurricular activities. Are they really 

essential?

Â If your teen goes to school early, works late or has late activities, 

consider dropping them off or picking them up and not allow them to 

drive drowsy.

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SLEEP

Why are teens 

so sleep deprived?

social life

homework

electronic 

distractions

inconsistent 

bedtimes

Keep these out 

of the bedroom!

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Sleep Deficiency

Our brains cannot function without sleep. You can’t train your brain to do 

more with less sleep and there are no shortcuts, not even taking in more 

caffeine. The brain only works as well as the amount of sleep it is fed. 

Remember, “Sleep is ammo for your brain.” The more you get, the more 

mentally sharp your brain and YOU will be.

Purposely Going Without Adequate Sleep

Purposely going without enough sleep is often seen as a sign of strength 

(and needing sleep a sign of weakness)—but when you don’t get enough 

sleep there is a tendency to become irritable, distracted, and stressed 

more easily. The ability to perform your mission, do well at school, work, 

or home improves when you get the right amount of sleep. With adequate 

sleep, productivity increases, your energy improves, and you think more 

clearly while being more efficient at work.

Problems Getting to Sleep or Staying Asleep (Insomnia)

Problems sleeping, is one of the most common complaints among 

Soldiers, particularly those who return from deployment. From 2000 to 

2009, the diagnosis of insomnia in active duty Army personnel increased 

19-fold. This is significant because insomnia is associated with anxiety, 

depression, PTSD, chronic pain, alcohol abuse, and even with suicide.

We all have either seen someone or been that person who did not get 

enough sleep the night before. You tend to look tired, be a bit grumpy, 

and choose your caffeinated beverage of choice to “get going.” People 

who get insufficient sleep are less motivated, less likely to make healthy 

food choices, are less active, and less productive. 

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SLEEP

Consequences of Sleep Deficiency

Common short term consequences of sleep deficiency include: decreased 

physical and mental performance, impaired memory, impaired concentration, decreased reaction time, poor decision-making, decreased testosterone production, and diminished emotional control. Over the long term, 

insufficient sleep has been linked to increased risk for developing several 

medical conditions such as obesity, diabetes, hypertension, and cardiovascular disease. 

Insufficient sleep also impairs one’s ability to self-monitor. This means 

a person who is sleep-deprived tends to overestimate their ability to 

function. This is the same for Soldiers and leaders. Their own proficiency 

is overestimated under sleep-deprived conditions. This is because the 

ability to self-monitor also relies on sufficient sleep. These physiologic 

deficits cannot be overcome by motivation, initiative, or willpower—and 

can only be TEMPORARILY overcome by caffeine.

Performance and Safety

The so-called “adrenaline rush” during combat or training does not offset 

insufficient sleep. A sleep deprived Soldier might shoot a “friendly,“ enter 

the wrong coordinates, or give the wrong dose of medicine. In general, 

sleep-deprived Soldiers have a higher potential to make wrong tactical 

decisions and this could mean the difference of life or death. For these 

reasons, leaders must prioritize sleep for their Soldiers AND themselves.

Soldiers who routinely get less than 7 hours of sleep perform much like 

a person who is legally drunk. They lose their situational awareness, lose 

the ability to exercise good judgment and increase risky behaviors. They 

also are at risk of uncontrolled and unintentional sleeping. Micro-sleep 

can occur during critical events such as driving, speaking and even walking. Put simply, accidents increase when the total amount of sleep you 

get each night decreases overtime.

Common combat tasks compromised by insufficient sleep include (but 

are not limited to):

Â Requesting indirect fire

Â Detecting and appropriately determining threat level

Â Coordinating squad tactics

Â Combat activity such as firing from bounding vehicle and observing 

the terrain for enemy presence

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Drowsy Driving

According to the National Highway Traffic Safety Administration (NHTSA), 

fatigue-related crashes are the leading cause of “fatal to the driver” truck 

crashes. According to the Center for Disease Control (CDC), approximately 

25% of motor vehicle accidents are related to drowsy driving.

The total number of the sleep-deprived crashes are equal to the number 

of drug and alcohol related crashes put together. This means drowsiness 

is the principal cause in at least 100,000 police reported traffic crashes 

each year, killing more than 1,500 Americans and injuring another 71,000. 

In one survey, adults who reported unintentionally falling asleep during 

the day, were more likely to fall asleep when driving, snore, and slept less 

than, or equal to 6 hours per 24 hour period. The most common drowsy 

drivers are men, young drivers, binge drinkers, and people who rarely or 

never wear seatbelts. Adults between 18–24 years old are more likely to 

drive drowsy than any other age group and therefore are at high risk for 

being killed in drowsy driving-related accidents.

Based on safety data collected by the Army from FY 11 until August 

of 2014, 569 Soldiers were killed or injured in accidents that mostly 

occurred during the day as a result from fatigue. The emotional cost of 

these fatigue-related accidents is huge and the dollar estimate is approximately $3.5M. This is almost half of the cost of all accidents in the Army 

during the same timeframe.

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SLEEP

Sleep Debt and Performance

The demanding nature of military operations often creates situations in 

which obtaining enough sleep on a regular basis is difficult or impossible. 

Such chronic, insufficient sleep (anything less than 7–8 hours per 24 

hours) produces a sleep debt—a chronic state of sleep need characterized by impaired performance and readiness. The rate at which the sleep 

debt (and performance deficits) grows depends upon how much nightly 

sleep is restricted and how much sleep an individual needs. The only way 

to eliminate the debt is to get sleep.

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How Much Sleep Do I Need?

To determine how much sleep your body needs, certain conditions must 

exist to get the best picture possible. First, pick a time when there are 

no restrictions such as during a vacation or during an extended period 

of time off from work. Do the following to understand how much sleep 

you really need:

1. Sleep until you feel rested and restored

2. Repeat this until you can wake up without an alarm

3. Once you know how many hours you need, begin to establish a 

sleep routine with the same sleep and wake times.

4. Ensure you practice good sleep habits (see page 10). 

Sleep Debt 

A sleep debt occurs when you get less sleep than you need. You can 

recover recent sleep loss by going to bed a little earlier each night. It is 

impossible to train your brain to function better with less sleep. There 

are no shortcuts for sleep. Your brain only work as well as the amount of 

sleep you feed it; the more sleep you get, the more mentally sharp you 

are. You cannot recover sleep lost as a result of chronic sleep deficiency 

in only one or two nights. The best recommendation for someone in this 

situation is to get as much sleep possible until the sleep need becomes 

stable. You will know this when you start thinking better, acting better and 

having more energy.

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SLEEP

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Sleep Debt 

This figure shows the relationship between hours of sleep per night and 

performance. You can use this chart to gauge the impact of nightly sleep 

duration on performance. As shown, anything less than 7–8 hours of 

good-quality sleep per 24 hours negatively impacts performance—impairment increases as nightly sleep duration decreases.

With 7–8 hours of sleep per 24 hours, Soldiers sustain optimal performance for the entire waking day (Green zone).

When Soldiers get less than 7–8 hours sleep, performance degrades 

over time. Getting 4–6 hours of sleep every 24 hours will keep Soldiers in 

the Amber zone for several days, then they fall into the Red zone. Getting 

less than 4 hours of sleep guarantees that Soldiers immediately fall into 

the Amber Zone and quickly progress into the Red Zone.

Less than 5% of Soldiers can sustain performance on less than 7–8 

hours sleep per 24 hours. If a Leader is in this 5% group, it may be difficult to understand that most Soldiers are not in this group—and to foster 

a unit environment where 7–8 hours is considered normal.

50%

60%

70%

80%

90%

100%

Rested Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

8 Hrs sleep/night

6.5 Hrs sleep/night

5 Hrs sleep/night

3 Hrs sleep/night

No Sleep

PERFORMANCE DECREMENT ACROSS DAYS OF INSUFFICIENT SLEEP

Percent of Cognitive Performance

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SLEEP

Less than 5% of Soldiers can sustain performance on 

less than 7–8 hours sleep per 24 hours.

Less than 5% of Soldiers can sustain performance on 

less than 7–8 hours sleep per 24 hours.

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Signs of Inadequate Sleep

The best way to evaluate a Soldier’s status is to observe his or her 

behavior. Indications of inadequate sleep include:

Â Struggling to stay awake during briefings, classes, etc.

Â Difficulty understanding or tracking information

Â Lapses in attention 

Â Decreased initiative or motivation

Â Irritability

Or, ask the obvious question: “How much sleep have you had over the 

last 24 hours?” Leaders should also ask themselves this question.

Countermeasures for Sleep Deprivation

Soldiers who routinely get 5–6 hours of sleep perform much like a person 

with a blood alcohol content of 0.08. After just one week of sleeping five 

hours or less each night, a man’s testosterone levels drop as if he’s aged 

about 11 years. Testosterone fuels muscle and impacts decision-making 

abilities. Lapses in focus from sleep deprivation can result in accidents 

or injury. Alterations in mood affect our ability to acquire new information 

and subsequently to remember that information. Given the Army’s 24/7 

operations, particularly during sustained or continuous operations, what 

is a leader or Soldier to do?

To achieve maximum sleep in a continuous operating environment there 

are several strategies that can be used to counter the effects of sleep 

deprivation.

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Sleep Banking: 

Up to 2 weeks prior to 

operations or the start 

of mission, Soldiers can 

pay down their sleep 

debt AND bank sleep by 

getting 8 or more hours 

of sleep. This will help to 

start the mission with a 

full bank. 

Naps: 

Â Research has shown that banking sleep slows the decline in performance and speeds sleep recovery.

Â Use naps to achieve your 7–8 hours of sleep every 24 hours.

Â A nap will improve alertness and performance. It also reduces mistakes and accidents.

Â Sleep inertia (grogginess upon awakening) is almost NEVER a problem for most people and is NOT a good reason to avoid napping. 

Â If immediate responsiveness is required upon awakening, caffeine 

gum can be used immediately upon awakening to more rapidly restore 

performance. 

Â Only use naps to achieve 7–8 hours of sleep every 24 hours, otherwise it may disrupt your nightly sleep.

Â In sustained or continuous operations, GET AS MUCH SLEEP AS 

POSSIBLE in as large chunks of time as operations or mission allows.

Â Teens and adults may use naps to counter those times when sleep 

debt was incurred and to ensure maximum alertness.

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Caffeine: 

Caffeine is found to have positive effects on alertness, observation, and 

physical performance.

Â Caffeine is the most widely used stimulant in the world and it has 

a proven track record. After taking in caffeine, it peaks in the blood 

after 1 hour, although if gum is used, caffeine peak time can be 

shortened.

Â You can order caffeine gum through the Army’s supply system (NSN 

8925015301219 Stay Alert Energy Caffeine Gum). One stick contains 

approximately 200 mg of caffeine. Use the gum according to the 

dosing schedule. NOTE: Caffeine use is most effective when there is 

no sleep debt.

Â Caffeine is found in a wide variety of food items, so it is important to 

monitor caffeine intake to maximize your ability to sleep.

Â Caffeine does NOT replace sleep. Only sleep can replace sleep.

Â Caffeine doses ranging from 200–400 mg is shown to be effective and is often utilized to sustain performance in the context of 

sleep deprivation, sedation, and sleep restriction. Up to 500 mg of 

caffeine can be found in commercially available 16-oz servings of 

brewed coffee. NOTE: Monitor caffeine intake to maximize you ability 

to sleep. 

Managing Sleep Countermeasures

Countermeasures such as energy drinks, soda, supplements, and coffee 

can only provide so much stimulation and should be used in moderation. 

Over use or misuse of these countermeasures will ultimately have a negative impact your performance and your sleep. 

Naps

Naps should be used when you are not able to get 7–8 hours of sleep 

per 24 hours. Typically these are situations with extended wakefulness or 

where sleep is restricted. 

30
SLEEP

Caffeine

It is highly recommended to not have caffeine 6 hours before bed time. 

“Sleep is ammo for the brain” and it is important to maximize the quality 

and quantity of sleep that can be obtained. It is equally important to 

understand that the effects of caffeine are reduced if it is over used.

If you notice any of 

the following, you 

may need to lower 

you daily caffeine 

intake. 

Â Problems falling 

asleep or staying 

asleep

Â Nervousness

Â Restlessness

Â Irritability

Â Stomach upset

Â Fast heartbeat

Â Muscle tremors

Â Jitteriness

Using Caffeine

Sustained Ops 

(no sleep):

200 mg @ 0000

200 mg again @ 0400 and 0800 h, if needed

Use during daytime (1200, 1600) only if needed

Night Ops with 

Daytime Sleep:

200 mg @ start of night shift

200 mg again 4 hours later

Last dose: at least 6 hrs away from sleep period

Restricted Sleep 

(6 or fewer hrs of sleep):

200 mg upon awakening

200 mg again 4 hours later

No caffeine within 6 hours of lights out

31
Using caffeine to cover up sleep deprivation can create an unwelcomed 

cycle. For example, you may drink caffeinated beverages because you 

have trouble staying awake during the day, but the caffeine actually could 

disrupt your sleep (and create more sleep debt). Check to see if any 

foods or beverages you consume contain caffeine—many products that 

contain caffeine do not list exactly how much caffeine they contain. 

50 mg = 1 16-oz. bottle of Coke®

60 mg = 1 squirt (1/2 tsp) MiO® Energy Water Enhancer 

60 mg = 1 16-oz. bottle of Diet Coke®

80 mg = 1 8.3-oz. can of RedBull®

100 mg = 1 piece of Stay Alert® chewing gum

160 mg = Monster®

 Energy Drink

200 mg = 1 tablet of NoDoz®

330 mg = 1 16-oz. Starbucks PikePlace® Roast coffee

High doses of caffeine from caffeine containing beverages has led to the 

doubling of caffeine-related emergency room visits from 2007–11.

Use of trademarked name(s) does not imply endorsement by the U.S. Army 

but is intended only to assist in identification of specific products.

32
SLEEP

Light

Â There is some evidence that sources of light found in office and at 

home (e.g. light from computers, smart phones and other hand-held 

electronics), boosts alertness. 

Â While this alertness boost may be useful for night and shift workers, 

this can lead to poor sleep quality and duration. 

Â There are several tools that can be used to minimize light exposure 

to maximize ability to sleep. To date, only these three devices have 

evidence that they block light and improve sleep: 

Â https://justgetflux.com/ (screen saver)

Â http://bit.ly/testedandprovenbluelightblockers (led lamp)

Â http://bit.ly/lowbluelight (glasses and lamp)

Â Use the bright electric light to boost alertness particularly for 

shift workers. Research has shown that using this lighting 

improves alertness and reduces accidents.

Sleep Management Plan

Sleep is a critical item of resupply like water, food, fuel, and ammunition. 

Planning for sleep in training and tactical environments is a core leader 

competency. Leaders must know the sleep-work cycles of their Soldiers, 

particularly when they are working shifts, are in operational environments, 

or are outside standard duty hours.

33
Considerations

Â Sleep loss and insufficient sleep associated with Charge of Quarters 

(CQ), Staff Duty, and shift work places Soldiers at risk for motor 

vehicle or work-related accidents and impairs decision-making and 

alertness. For those sleeping during the day, locate the sleep zone 

away from noise and traffic. Reduce or redirect traffic away from areas 

where shift workers sleep and understand shift work personnel need 

more time allotted for sleep. 

Â Separate sleep areas based on shifts minimizes disruptions.

Â Enforce “lights out” and quiet hours policies. 

Â Coordinate with dining facility to ensure shift workers are able to get 

their meals so their sleep is not disrupted.

Â The brain’s alertness clock (circadian rhythm) is at its lowest point 

(circadian trough) during the hours of 0500–0900. During this period, 

Soldier alertness is compromised and Soldiers are at greatest risk of 

lapses in attention and uncontrollable sleep episodes. CQ and Staff 

duty should NOT end during the 0500–0900 timeframe because 

doing so places Soldiers on the road at a time when they are at greatest risk for POV accidents.

Â Recommendation: End staff/

CQ duty at 1100 hours. 

This is the ideal circadian/

physiological time to end an 

extended/overnight duty.

Â Encourage personnel on 

CQ to sleep if the mission 

allows.

Â After 24-hour duty, employ 

risk mitigation strategies 

such as napping after duty 

as well as prior to driving 

home. Another option is to 

drive the Soldier home by 

an alert staff duty driver or 

spouse. 

Â See Suggested Guide for 

Staff Duty or CQ 12 Hour 

Shifts.

34
SLEEP

Suggested Guide for Staff Duty or CQ

12 Hour Shifts

SHIFT TIME PRIMARY 

BENEFIT

SECONDARY 

BENEFITS ALERTNESS TACTICS

1 1100 

– 

2300

Commute 

to/from CQ 

duty outside 

of circadian 

trough

Delayed reporting 

to duty allows 

personnel to sleep 

in and attend to 

personal matters 

before duty starts.

Encourage Soldier to 

sleep in on morning of 

duty and delay reporting 

to work until beginning of 

CQ/Staff duty. 

2 2300 

– 

1100

Commute 

to/from CQ 

duty outside 

of circadian 

trough

Driving to and from 

duty occurs during 

period of decreased 

motor vehicle traffic 

and minimizes risk 

of POV accidents.

Encourage Soldier to nap 

in the late afternoon or 

early evening prior to 

reporting to duty shift. 

Shift 1: next-day return-to-duty possible with late arrival (e.g., 1000) to allow for sleep 

recovery.

Shift 2: 1 day off prior to return-to-duty to allow sleep recovery.

SHIFT TIME PRIMARY 

BENEFIT

SECONDARY 

BENEFITS ALERTNESS TACTICS

1 1100 

– 

1100

Commute 

to/from CQ 

duty outside 

of circadian 

trough

Delayed reporting 

to duty allows 

personnel to sleep 

in and attend to 

personal matters 

before duty starts.

Driving to and from 

duty occurs during 

period of decreased 

motor vehicle traffic 

and minimizes risk 

of POV accidents.

Dose caffeine starting

At approximately 2300h 

if the mission does not 

permit on-duty sleep.

Stop caffeine at least

6 hours prior to post-CQ 

sleep.

If on-duty sleep is

possible, sleep as long 

as possible. Best sleep 

periods are in the early 

to mid-afternoon lull and 

morning circadian trough.

Use alternative sleeping

facilities for those on 

duty.

Afternoon sleep prior 

to duty (more sleep is 

better).

1 day off prior to return-to-duty to allow sleep recovery

35
0600 0800 1000 1200 1400 1600 1800 2000 2200 0000 0200 0400 0600 0600 0800 1000 1200 140

ALERTNESS 

SIGNAL

WORK PERIOD

SLEEP PERIOD

SLEEP PERIOD

Daytime Work / Nighttime Sleep

Alertness

Signal

00 0400 0600 0600 0800 1000 1200 1400 1600 1800 2000 2200 0000 0200 0400 0600

ALERTNESS 

SIGNAL

SLEEP PERIOD

SLEEP PERIOD

WORK PERIOD

Nighttime Work / Daytime Sleep

Alertness

Signal

Night Operations and Performance:

The figure below shows how the brain’s biological clock impacts sleep/

wake and performance. The brain’s clock is programmed to boost alertness during the day and sleepiness during the night. 

The figure below shows what happens on night shift work. This clock is 

slow to adjust and often never adapts to night time operations. Soldiers 

working across the night are tying to stay alert when their brain clock 

is programmed to sleep. During the period from about 0600 to 0800, 

leaders and Soldiers are especially error-prone. After the night shift, 

Soldiers are trying to sleep when their brain clock is programmed to be 

awake. Their ability to sleep is impaired, resulting in a sleep debt.

36
Daytime

Sleep Periods

SLEEP

Managing Sleep to Maintain Performance:

Sleep does not have to be taken in one continuous period to be effective. 

It is preferable to give Soldiers uninterrupted sleep time at night when 

the brain clock is programmed for sleep. Two periods that add up to 7–8 

hours of sleep also works. Naps can compensate for insufficient nighttime sleep. The figure below shows an example. 

Bottom line: Do not create schedules or situations in which Soldiers are 

forced to choose between adequate sleep and other off-duty activities 

(personal hygiene, calling home, etc.) They will always sacrifice sleep in 

these situations.

Strategies for Daytime Sleep for Shift Workers

leaders and Soldiers who must sleep during the day need to allow more 

time in bed (e.g. 9–10 hours) to obtain 7–8 hours of sleep. This extra 

time is needed to compensate for sleep disruptions due to the brain’s 

biological clock. 

Daytime sleep can be divided into 2 periods: one in the early morning 

shortly after coming off duty, and a second period in the afternoon during 

the mid-afternoon lull in alertness.

Nighttime Sleep + Daytime Nap

37
If Sleep Must Be Rationed: 

Prioritize sleep need by task:

Â TOP PRIORITY: Leaders making decisions critical to mission success 

and unit success.

Â SECOND PRIORITY: Soldiers who have tedious or sedentary duties 

such as monitoring equipment for extended periods or guard duty, and 

those who judge and evaluate information.

Â THIRD PRIORITY: Soldiers performing duties involving only physical 

work. 

Caffeine Use During Sustained Operations:

Daily use of caffeinated products is very common and can be useful in 

the morning to promote alertness in sustained operations. In day-to-day 

life caffeine intake should be restricted to morning use. Caffeinate products temporarily reduce sleepiness and maintain performance. Remember, caffeine content varies depending on the product. 

Refer to section on Sleep Deprivation Countermeasures for caffeine 

dosing schedule. 

Sleep Recovery After Sustained Operations

Following any period of insufficient sleep, leaders and Soldiers need 

extra sleep to fully reset and pay down their sleep debt. Although exact 

amounts of sleep required to fully recover are unknown, we do know that 

the longer a Soldier goes or has gone without adequate sleep, the more 

nights will be needed to fully recover. We also know that recovery from 

sleep loss over a short period of time is faster than recovery from chronic 

insufficient sleep.

The following can serve as general rules:

Â Most Soldiers will recover if allowed 1–2 nights of as much sleep as 

needed for recovery sleep.

Chronic, inadequate sleep (4–5 hours) of sleep across 3–6 nights

Â Most Soldiers will fully recover following 3–4 nights of getting as much 

sleep as needed for recovery sleep. 

38
Still NOT Sleeping Well?

Prioritize sleep need by task:

For most people, changing their sleep habits and adjusting their sleep 

environment will usually result in improved sleep to the point of developing healthy sleep habits. Sometimes there are environmental issues 

or even command needs that make it difficult to get good quality sleep. 

Besides working with your chain of command or those responsible for the 

area in which you live, what else can you do?

There are two ways you can help yourself improve your sleep. The first 

is within your control by making sleep a priority. The second is asking 

for help from your primary care doctor or possibly a sleep or behavioral 

health specialist. 

In Your Control

There are several things within your control that can be done to help you 

get good quality sleep. However, there are “sleep thieves” as identified 

below:

Sleep Thieves...

Despite good sleep habits, some people still find it hard to fall asleep. 

Â Thinking about things to be done tomorrow

Â Thinking about things that happened during the day

Â Emotionally upsetting conversations right before bed

Â Watching the clock

Â Wandering or busy minds

39
SLEEP

Cognitive Techniques

Sleep and thinking are both behaviors, but doing them at the same time 

makes it difficult to do either well. Many Soldiers report they have tried 

but just can’t shut down their brains to fall asleep. They often replay the 

day’s events, identify things they have to do tomorrow, and worry about 

the “what ifs.” The inability to fall asleep and stay asleep often has 

underlying component of stress, anxiety, conscientiousness, or worry. 

Practicing any of these recommended techniques can help any of us to 

enhance our relaxation response. These techniques can bring the same 

level of relaxation to the body that one experiences when asleep but with 

the twist of being fully alert. Almost all of the techniques have other benefits beyond relaxation and can make us more aware of our thoughts and 

feelings in a different way. In some cases, these techniques can enhance 

our performance through the regular practice of focusing our mind.

Cognitive Behavior Therapy for Insomnia (CBT-i)

There are a few CBT-i programs to help improve sleep. Most are designed to be used in tandem with professional care. A partnership of 

the DOD & VA created the CBT-i app. The mobile app is designed to help 

you develop good sleep habits and sleep better. 

You can:

Â Record daily sleep and track insomnia symptom changes with a sleep 

diary.

Â Update your sleep prescription with provider recommendations.

Â Use tools and exercises to quiet your mind.

Â Learn about sleep, the benefits of sleep hygiene and terms used in 

CBT-i. 

Â Set reminder messages with tips, motivation and alarms to change 

sleep habits.

Â The CBT-i Coach is designed to be used during professional care. 

CBT-i Coach can be used on its own, but it is not intended to replace 

therapy. http://bit.ly/cbticoach

40
Fight or Flight

Most Soldiers have a highly developed survival response called the “fight 

or flight” response. It is the thing that helps to keep us alive in the face 

of danger. Everyone has experienced this response through a dangerous 

or unexpected experience. Our heart races, our breathing increases, and 

our blood pressure goes up along with other bodily changes. All of this 

supports our ability to survive in these situations. 

Recovering from a “fight or flight” response is equally important, but is often 

overlooked. The relaxation response helps us to settle down and return our 

body to normal operations. Essentially, it helps us to gear down. 

Go Ahead...Relax...

Just like exercising our muscles, we can exercise our relaxation response. Practicing any of these techniques, even just three times 

a week, can improve your body’s relaxation response. 

Try these out to help settle your mind:

Â Journaling or writing things down

Â Deep breathing exercises

Â Relaxation exercises such as progressive muscle relaxation

Â Visualization or guided imagery exercises

Â Meditation

Â Mental focusing exercises

Journaling or Writing Things Down

Writing things down or journaling helps people to sort out their thinking 

and feelings by recording the information in writing. Some very disciplined Soldiers journal every night before going to sleep. For others, just 

the act of writing down their thoughts or tasks allows them to gear down 

and go to sleep. So, write it all down:

Â in a journal or on a tablet.

Â on a piece of paper or pad—put it aside for tomorrow or another time.

41
Deep Breathing Exercises

Breathing is the essence of being and practicing rhythmic breathing exercises helps to regulate a lot of our bodily functions such as blood pressure, heart rate, and blood circulation among others. Consciously slowing 

our breathing down stimulates the relaxation response; it results in less 

tension and provides an overall sense of well being. There are many types 

of breathing exercises, so use the one that works for you. Some forms of 

deep breathing are:

Â Tactical breathing

Â Try the Breathe2Relax App

Â Chi Breathing: http://bit.ly/Chibreathing

Â Mindful Breathing: http://bit.ly/mindtacticstipcard

Tactical Breathing

1. Sit comfortably with back straight (or try lying on the floor or bed).

2. Put one hand on your chest and one on your stomach.

3. Breathe in through your nose-feeling your stomach expand and 

chest moving very little.

4. Once you have a deep breath, hold for a few seconds and slowly 

breathe out through your mouth-exhalation should take longer 

than the inhalation. As you slowly exhale, drop your shoulders.

5. Repeat 5–6 times with the understanding that the more you 

practice the easier it is to feel relaxed and fall asleep.

Progressive Muscle Relaxation

This form of relaxation training involves the progressive tensing and 

relaxing of various muscle groups to create an awareness of tension and 

relaxation. It moves through all major muscle groups, relaxing them one 

at a time and this eventually leads to total muscle relaxation. Check out 

this guide from the Human Performance Resource Center http://bit.ly/

PMRrelaxation.

REMEMBER: People respond differently to various activities. Some feel 

pleasant or refreshed, and others feel calm and relaxed after an activity 

like this one. Some people notice little change the first time, but with 

practice, your control increases as well as the benefits. If you practice 

this activity, your ability to relax should increase. 

SLEEP

42
Visualization and Guided Imagery

Guided imagery is a technique that utilizes all the senses combined with 

mental imagery to achieve psychological and physiological relaxation. 

Imagery has a profound impact on many biological functions in the body 

such as breathing rate, heart rate, blood pressure, and cortisol levels. 

Visualization script: http://bit.ly/HPRCvizualization

Guided Relaxation-Stairs: http://bit.ly/walkstairsrelax

If you want to learn how to use imagery to enhance your performance on 

the APFT or to improve marksmanship consider writing your own script. 

You can go to the Human Performance Resource Center or http://bit.ly/

HPRCimageryscript.

Meditation

Meditation is an ancient practice and it is found in in both eastern and 

western religions and cultures. It is considered the cornerstone of spiritual development but you do not have to be religious to meditate. Most 

religions use prayer as the medium in which meditation is often used.

There are different forms of meditation, but the essential element is 

being fully aware and paying attention. The process of meditation is 

to calm the mind by paying attention to the thoughts or images in our 

head. Here are some links to other forms of meditations:

Download the Mindfulness app or go to: http://bit.ly/mindfulnescoach

Â Mind-Body Guided Meditations: http://bit.ly/Navyguidedmp3

43
SLEEP

Mental Focusing Exercises

Mental focusing exercises aid relaxation. These exercises help us focus 

and become aware of ourselves, our thoughts, and even our feelings. 

Use this exercise to quiet your mind. It is deceptively simple as the mind 

is busy and full of a variety of thoughts that are often outside of our 

awareness. As you begin your focusing exercise, your mind will drift from 

what you want to focus on. This is common—Don’t get upset! Just notice 

that your mind wandered and returned to your chosen focus. 

Follow this guide to begin practicing mental focusing exercises. Identify 

what you would like to focus on. This can be the letters of the alphabet, 

a range of numbers, a poem, or a prayer. Say you choose the alphabet, 

focus on making the letters (all caps or lower case) in the same design.

1. Bring your focus to the letter you are creating, complete each one in 

a slow and deliberate manner. 

2. Notice that your mind has wandered off.

3. Disengage from that train of thought.

4. Bring your focus back to the letters and continue.

When you notice you are in a relaxed state, you can stop and go to sleep. 

Other suggestions continued:

Â Letters: Use all caps or all lower case letters. Draw the letters in your 

mind in the same style from A–Z. Repeat until you achieve your goal. 

Â Numbers: Pick a range of numbers, i.e. 20–40) Draw the numbers in 

your mind in the same style. Repeat until you achieve your goal

Â Poem or prayers: Repeat each word in the prayer or poem until complete. Alternative: Find a synonym for each word in the poem or prayer 

or discern the meaning of the poem or prayer in way you could tell 

your child or friend.

44
Final Push... 

Despite your best efforts, even after using much of the information provided in this guide, you somehow still do not feel rested or are unable to 

achieve a good night’s sleep. It is time to see your primary care provider if: 

Â You have tried for over 2 weeks and/or

Â Your roommate or bed partner report you snoring or having episodes 

where you stop breathing (apnea)

Â You have a sleep diary documenting information about your sleep, 

your sleep environment and your pre-bedtime activities.

You potentially may have a medical condition that needs to be evaluated 

and treated as soon as possible. Some of these conditions may need 

further evaluation by sleep or behavioral health specialists or both. Your 

specialists may require tests to diagnose this properly. 

Treatment also varies depending 

on the condition that is diagnosed. 

While medication may be required to 

treat some sleep disorders such as 

narcolepsy, there are many effective 

non-medication treatment regimens 

such as use of a Continuous Positive 

Airway Pressure (CPAP) machines 

or cognitive behavior therapy for 

Insomnia.

Regardless of the sleep disorder you may have, there is 

effective evaluation and treatment available. It is important 

that you seek help so you 

can address this problem. 

You deserve to get the best 

sleep you can. 

45
SLEEP

Sleep Nuggets to Remember...

Â Maintain a consistent, regular routine that starts with a fixed bedtime 

and wake-up time. Set a fixed time to wake up, get out of bed a that time 

and get exposure to light each day. Pick a time you can maintain 7 days 

a week then adjust you bedtime so that you target 7–8 hours of sleep. 

Â Get out of bed if you can’t sleep. Only go to bed (and stay in bed) when 

you feel sleepy. Do not try to force yourself to fall asleep, it will tend to 

make you more awake, making the problem worse. If you do not return 

to sleep within 20 minutes, get out of bed and do something relaxing. 

Do not return to bed until you feel sleepy.

Â Napping is a good way to make up for poor/reduced night-time sleep. 

But remember, naps that are longer than 1 hour and/or they are taken 

late in the day (after 1500 hours) can cause problems falling asleep 

or staying asleep at night. If you need to nap for safety reasons(e.g., 

driving), try to take a short (30–60 minute) nap in the late morning or 

early afternoon (e.g., right after lunch), just enough to take the edge off 

your sleepiness.

Â Move your clock so you can’t see it. If you tend to check the clock two 

or more times during the night, and if you worry that you are not getting 

enough sleep, cover the clock face or turn it around so that you can’t 

see it. Better yet remove the clock from the bedroom entirely.

Â If you experience sleep problems for more than 2 weeks, consult a 

healthcare provider.

46
resources Resources for more 

Information on Sleep:

FM 6-22.5 Combat and Operational Stress Control Manual for Leaders and 

Soldiers http://bit.ly/FM6-22

National Sleep Foundation Sleep Myths and Facts:

http://www.sleepfoundation.org/sleep-facts-information/myths-and-facts

Army Medicine information on insomnia: 

http://www.armymedicine.army.mil/hc/ healthtips/06/201002insomnia.cfm

47
48
» Activity

49
introduction

Physical activity is essential to your performance, your physical readiness, and your health. Your fitness level, your exercise and workout 

plan, and your movement throughout the day are all parts of activity. 

This section will describe your activity targets and includes fitness and 

exercise information you need to perform at your best!

Let’s start with your three activity targets:

1.Get at least 10,000 steps per day

2.Get at least 150 minutes of moderate or higher intensity aerobic 

activity per week

3.Do 2–3 sessions of total body strength training per week

Those targets too easy? Then challenge yourself with the Activity 

Plus Targets:

1.Get 10,000 steps + 5,000 additional for a daily total of 15,000 per 

day

2.Get at least 150 minutes per week of moderate aerobic activity + 

75 minutes of vigorous aerobic exercise per week

3.Do 2–3 sessions per week of total body strength training + 1 day or 

more of agility training

Activity: Fitness and Health

Step Target: Sit Less and Move More!

Prolonged sitting increases your risk of an early death. Sitting a lot 

increases your risk of blood clots, diabetes, heart disease, cancer and 

obesity. Believe it or not, your daily workout does not protect you from 

the problems of prolonged sitting. Even people who are very fit have a 

higher risk of illness if they spend a long time sitting down every day.

Fitness alone isn’t enough! The key is moving throughout the day!

Moving during the day, in addition to physical training, is necessary to 

lower the risk of cardiovascular disease and other health conditions. If 

you can max your physical training test but still spend over 6 hours per 

day sitting down, then you are still at risk!

It can be as simple as taking a walk break, standing up to stretch, or 

taking the long route to the restroom at work. Walking 10–15 minutes 

every hour increases blood flow, burns calories and helps to maintain a 

healthy weight.

50
ACTIVITY

How can I Sit Less and Move More? 

Â If you sit at a desk, set a timer on your phone or computer that 

alerts you to get up and move and take a quick walk around the 

room (when possible). Most scheduling or calendar programs on 

a computer can be set up to remind you!

Â Park your car farther away from the building when going to work or 

shopping—you can get more steps both coming and going! 

Â Avoid the drive-thru—walk inside the building.

Â If you don’t have much time to exercise, build activity into your 

daily routine; take the stairs (not the elevator); walk and talk 

when you can, and find ways to keep moving!

But I’m a Soldier! I get 10,000 Steps Before Breakfast!

Great job! Soldiers in many units do required physical training—they 

have an easy time getting to 10,000 a day. However, the goal is to move 

throughout the day!

So, if you get more than 10,000 steps per day, it’s time to set your 

goal higher! You wouldn’t do just the minimum and quit, right? Set your 

sights on the Plus Goal of 15,000 or even take things a step higher to 

20,000 per day if you can make it!

For example, if you run 2 miles in the morning (about 4,000 steps) 

shoot for the Plus Goal of 15,000 steps that day.

Your phone or a Personal Readiness Device (PRD) can help you log 

steps and track them over time to see if you are meeting your goals.

Unit and group challenges can keep you motivated to continue exceeding the standard!

Keep track of your fitness level! Visit http://hprc-online.org/physical-fitness

to use the Army Physical Fitness Test calculator and other great tools.

Did you know that a 1 mile walk is about 2,000 steps?

On average, Americans take about 5,000 steps per day; however, 

researchers recommend taking at least 10,000 steps (about 5 miles) 

per day for a good health. Researchers suggest closer to 15,000 steps 

per day if you are trying to lose weight. Children need more—boys 

between the ages of 6–12 years need 15,000 steps per day, and girls 

in the same age range need 12,000 steps per day. If you take a 2.5 

mile walk every night on top of your regular activity you probably are 

close to or above the 10,000 step target. For adults, and for most 

Soldiers, the 10,000 steps daily is a good baseline goal, and for those 

already reaching that, we have a plus goal of 15,000!

51
aerobic exercise Aerobic Target – A Fitness Foundation

Aerobic exercise is also called cardiovascular training because it helps 

build your body’s ability to pump blood and oxygen to your working muscles. This is critical for your endurance as a Soldier. This kind of training 

provides a foundation for your general health and fitness and is called 

Endurance in FM 7-22 Physical Readiness Training. Training your endurance and staying active with your weekly 150 minutes helps:

Â Create staying power. Long days, long nights, and continuous 

work schedules are challenges every Soldier must face

Â Maintain your physical performance throughout long missions and 

training events

Â Build resistance to injury. Soldiers who have greater aerobic 

fitness are less likely to be injured

Increase the health and strength of your heart, lungs, and blood vessels. 

This makes fit Soldiers healthier in the long run.

The Performance Triad aerobic exercise goal is 150 minutes of moderate or greater intensity exercise per week. What does ‘moderate’ mean? 

It’s anywhere from 3–6 METs of intensity. A MET is a Metabolic Equivalent—1 MET is your body’s resting level of energy use just to keep your 

body alive, like idling your car. Exercise from 3 to 6 times that is called 

‘moderate’ intensity.

What Counts for my Moderate 150 Minutes?

Â Moderate is about a 40–60% effort level

Â Brisk walking

Â Light jogging, under about 6 mph

Â Hiking or trail walking on easy flat surfaces

Â Light cycling—indoors or out

Â Light recreational swimming

Â Light to moderate weight training or using long rest periods

Â Endurance training machines on a low or light setting, like rowers, 

elliptical trainers, or step machines. See FM 7-22 Figure 10-12 

page 10–21 for more examples

Â Gardening, grass mowing and light outdoor chores

Â PRT Recovery and Prep Drills

Â Setting up/taking down tents and field equipment

Â Loading and unloading gear continuously, about 40lbs or less

52
ACTIVITY

I’m too busy to get to the gym for 150 minutes a week or for an 

additional 75 minutes!

Don’t worry, no gym needed.

Â FM 7-22 has a lot of conditioning drills and shuttle runs to give 

you some great ‘no-equipment’ training ideas.

Â Researchers state 75 minutes a week of ‘vigorous’ exercise can 

be as good as 150 minutes of moderate exercise. On weeks 

where you are short on time you can substitute 75 minutes of 

vigorous activity and at least meet your target. Be cautious about 

doubling your 75 minutes of vigorous exercise to meet your Plus 

goal with only vigorous exercise might set you up for an overuse 

injury like tendonitis.

The Performance Triad aerobic exercise Plus goal is 75 minutes of vigorous 

intensity exercise per week.

What Counts for my Vigorous 75 Minutes?

Â Vigorous is about a 60–90% effort level

Â Running or jogging, at about 6 mph or greater

Â Hiking uphill

Â Fast cycling—indoors or out

Â Fast swimming laps

Â Heavy weight training or with short rest periods

Â Endurance training machines on a fast or difficult setting, like 

rowers, elliptical trainers, or step machines. See FM-22 Figure 

10-12 page 10–21 for examples.

Â Heavy outdoor work, shoveling or digging, moving higher loads of 

40 lbs or more

Â Competitive sports like soccer, flag football, basketball, wrestling, and combatives training

Â Loading and unloading heavy gear continuously; over about 40 lbs

53
resistance training Strength Target – Power & Resilience

Resistance training, or strength training, is defined as any exercise that 

causes muscles to contract against an external resistance with the expectation of increases in strength, endurance and/or size. Strength training 

can not only help you build strength and gain some muscle, but also boost 

your metabolism and help manage your weight. 

Resistance training can be a great way to maximize performance and prepare for any task. Physical fitness and activity are crucial to ensuring our 

Soldiers maintain and improve strength, agility, power, and speed. Adding 

resistance training to your regimen can help you perform like a Professional 

Soldier Athlete.

Â Strength training combined with aerobic exercise helps you carry 

heavy loads (like body armor and a rucksack) farther with less 

fatigue.

Â Resistance training increases your bone density and is important 

for long term bone health—this makes Soldiers tougher and more 

resistant to injury.

Â Improve your body composition to less fat and more muscle—

strength training is especially important for heavier Soldiers who 

routinely are taped at height/weight assessments.

Â Women gain strength from resistance training but do not typically 

add bulk because they have much lower testosterone levels than 

men. Female Soldiers will improve their strength but do not have 

to worry about gaining excessive amounts of muscle bulk through 

resistance training.

Â Balance your strength program to reduce the risk of overuse 

injuries like tendonitis. Make sure you are working all major 

muscle groups of your whole body and not just working the ‘mirror 

muscles’ that are most visible! Later in the guide, we will show 

you the Essential Seven exercise variations to use. 

Â If you are considering supplements with your weight training, 

check Operation Supplement Safety (OPSS) at the Human 

Performance Resource Center website (http://hprc-online.org/

dietary-supplements/opss) and use the supplement information 

in this guide.

Â Visit the Army Training Network or the US Army PRT App to view 

FM 7-22 Strength and Mobility Activities to include Strength Training Circuits with kettle bells and climbing drills to build strength.

54
ACTIVITY

Strength Training—The Basics:

Â Working out just 2–3 days per week for a whole body program 

effectively builds strength and muscle.

Â Resistance training can use different kinds of weights (dumbbell, 

barbell, kettlebell, etc), resistance bands, medicine balls, or your 

body weight. 

Â Rest muscle groups about 48 hours between workouts. Get 7–8 

hours of sleep to maximize recovery and improvement.

Safety:

Â Strength training has a fairly low injury rate—you won’t get hurt if 

you train smart! 

Â Warm up with lighter resistance to get your muscles ready. It’s 

easy to do one or two ‘warm-up sets’ to get yourself ready. Gradually increase the weight and/or reps. Don’t always lift to muscle 

failure—it can increase your risk of injury and is NOT necessary to 

get stronger or build muscle!

Â Lift with slow, controlled motions—most experts recommend 

taking about one second to lift the weight up and about 3 to lower 

it down. Exhale when you lift the weight up and inhale when you 

lower it down. 

Â Use a ‘spotter’ or assistant for safety with free weights when you 

are lifting a weight over your head or face, going to muscle failure, 

or testing yourself by lifting close to your maximum.

Â If you don’t know how to use a machine or perform an exercise, 

then ask an expert like a certified personal trainer, Master Fitness 

Trainer, or Physical Therapist.

The Performance Triad strength training goal is 2–3 sessions per week of a 

total body strength program.

What counts for Resistance Training?

Â Weight machines at a gym or in a home setup, like the Strength 

Training Machine Drill in Chapter 6 of FM 7-22

Â Free weights like dumbbells, barbells, kettlebells, and medicine 

balls, like the Strength Training Circuit in Chapter 9 of FM 7-22.

Â Elastic resistance bands or straps for ‘suspension training’.

Â Bodyweight resistance training such as PRT conditioning or climbing 

drills, including pushups, pullups, lunges and squats.

Â Some kinds of challenging yoga and gymnastic strength moves.

55
But I like to do bodybuilding, I lift way more than twice a week!

Â That’s great! Just make sure you have a balanced program that 

works your whole body, you get adequate rest so your muscles 

can benefit from the training, and you are being smart if you 

choose supplements!

Â There are many ‘split’ routines that Soldiers can use to rotate 

strength exercises so they can lift more often while giving themselves enough rest and recovery.

Â Make sure you are not neglecting the ‘Endurance’ and ‘Mobility’ 

aspects of your fitness—FM 7-22 and this guide can help make 

sure you have a varied fitness routine.

I’d like to start strength training, but I just don’t know where 

to begin.

Â Get started with the Performance Triad! Our strength training lesson will introduce you to the Essential Seven approach to building 

a balanced program.

Â Remember that consistency in training is more important than 

exactly what you end up doing—stick with it!

Â Use the ideas in this guide to start smart.

How many sets and repetitions (reps) should I do?

Â Select a weight you can lift from 6–12 times—that is a starting 

point.

Â If you are a beginner to strength training, then one set of each 

exercise is a good start.

Â More experienced Soldiers should use multiple (3–5) sets to get 

the most out of their program.

Â Use 3–5 sets of 6–12 repetitions as a base to build strength and 

muscle.

Â There are many ways to progress your program. One method 

is the ‘8/10/12’ approach. Pick a weight you can do a set of 8 

repetitions for, and then move to 10 and then 12 in the workouts 

to come. When you can do 3–5 sets of 12 reps, advance your 

weight and start at sets of 8 reps again.

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ACTIVITY

The Performance Triad Plus Goal is to add at least 1 day per week of 

Agility training.

What counts for Agility Training?

Â Plyometrics or jumping exercises, like the Tuck Jump and Alternate-Staggered Squat Jump from Chapter 9 of FM 7-22. This can be 

box jumping and other leaping and hopping exercises used in sports 

training also.

Â Explosive strength exercises like:

» Medicine ball throws 

» Olympic-style weightlifting with a barbell

» Long jumps and high jumps

» High intensity conditioning exercises like the PRT Guerilla Drill, 

or combatives training drills

Â Shuttle runs, PRT military movement drills, obstacle courses

57
Physical Readiness is the ability to meet the physical demands of any combat or duty position, accomplish the mission, and continue to fight and win.

The Army’s Physical Readiness Training (PRT) Program creates a daily 

opportunity to build the valuable Soldiering skills of strength, power, speed, 

and agility required to help Soldiers meet their mission. PRT is rooted in 

established principles of exercise science designed to build the Soldier 

Athlete and includes training activities that directly support war-fighting and 

operational tasks. As a result, the program is essential to individual, unit, 

and force readiness.

Army PRT is guided by three principles of readiness training:

Â Precision: ensures all PRT activities are executed using proper 

technique in order to reduce injury risk.

Â Progression: gradually increases the intensity and duration of PRT 

activities to allow the body to properly adapt to the stresses of 

training.

Â Integration: includes a variety of training activities (such as 

conditioning, climbing, and movement drills) in the program to achieve 

a balanced development of strength, endurance, and mobility.

physical readiness Functional Fitness and Army PRT

58
Functional Fitness

The Army’s PRT doctrine includes training for functional fitness. Functional fitness training uses drills, exercises or activities that are specific to 

movements, skills, and physical demands needed for a given task. For 

example, performing single leg squats, lunges, crunches, and medicine 

ball throws requires the physical skills needed to react to man-to-man 

contact. Functional fitness is composed of strength, endurance, and 

movement skills (agility, coordination, and balance), which will get Soldiers fit for their mission and reduce risk of injury.

Shoot. Move. Communicate. 

Deployed Soldiers have identified that the most important tasks related to 

physical readiness involve:

Â acquiring and engaging targets

Â conducting individual movement techniques in full combat gear

Â walking long distances under extreme conditions in full combat gear

Â sending and receiving communications during physical exertion

Â lifting and carrying heavy equipment

Quick Facts about PRT

Â Increases skills related to warrior tasks and battle drills (such as 

jumping, crawling, lifting, and negotiating obstacles).

Â Designed to minimize injuries commonly sustained in fitness training.

Â Prepares Soldiers for the Army Physical Fitness Test.

Â Uses aerobic (cardio) and anaerobic (lifting and sprinting) exercises to 

optimize performance.

Â Includes a four-phase training cycle, designed to train Soldiers 

recovering from deployment (or extended absence from unit PRT) up 

to the deployment and/or combat mission standard.

Â Includes a reconditioning program for Soldiers recovering from injury.

ACTIVITY

59
The following exercises demonstrate how training with 

a functional fitness focus can prepare Soldiers for the 

activities they may perform during deployment.

Half Kneel Curl & Press

Lateral Hops (Single Leg Alternating)

Acquiring and Engaging Targets

Conducting Individual Movement Technique

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ACTIVITY

Medicine Ball Squats

Jogging

Walking Long Distances in Full Combat Gear

Sending and Receiving Communications 

During Physical Exertions

61
injury prevention Preparation and Injury Prevention

In order to keep the unit ready, Soldiers need to be injury-free. Appropriate warm-up and exercise preparation and following good injury prevention practices are as important in the Army as they are to a pro sports 

team. All effective workouts begin with an appropriate warm-up. Dynamic 

warm-ups use controlled movements to take the body through a large 

range of motion—lengthening and warming up tissues and preparing the 

body for activity. Most injuries in PRT are due to inappropriate training 

and inadequate fitness—train safe and stay in the fight. 

To implement warm-up and injury prevention practices: 

Â The Physical Readiness Training (PRT) preparation drills are an 

excellent way to warm up. You can read in FM 7-22 (Army PRT) how 

preparation drills increase body temperature and heart rate, increase 

pliability of joints and muscles, and increase responsiveness of 

nerves and muscles.

Â A focused and tailored warm-up can increase your performance and 

decrease the risk of injury. Determine the warm-up based on the workout or mission: Use a few ‘warm up sets’ of lower weight before you 

do heavy strength training, do light jogging before a run, etc.

Â Consider total daily training requirements in your planning. For example, don’t schedule lower body weight training, endurance running and 

a road march on the same day or on two consecutive days. 

Â A focused training program may help decrease injury risk for Soldiers 

with low fitness or with previous injuries—involve your Master Fitness 

Trainer and/or Physical Therapist!

Â Stretching exercises are good for improving mobility but are best used 

after your workout when muscles are warmed up.

Â Stretching before activity is okay but it can’t replace a dynamic warm-up! 

Â Wear a mouth guard for high-risk activities like combatives and contact sports. 

Â Wear a semi-rigid ankle brace for high risk activities such as basketball or soccer if you have had a previous ankle injury. 

Â To minimize injury risks, gradually increase intensity, duration, frequency, 

and variety of training. 

Â Injured Soldiers returning to unit PRT should follow the reconditioning 

program in FM 7-22.

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ACTIVITY

What Leaders Can Do to Reduce Soldier Injuries

Â Know that this is an important problem! 

» Army research shows musculoskeletal injury (injuries to muscles, 

bones, tendons, and nerves) was the number one leading cause 

of medical evacuations (MEDEVAC) from a combat theater during 

2002–2010 and the second leading cause of hospitalizations, 

resulting in 10 million limited duty days per year.

» The average Soldier in the active component spends about 16% of 

his or her time on a limited duty profile. These injuries are the #1 

cause of days on profile. 

» Most injuries like this are due to poor training practices and 

inadequate fitness, and they can be prevented.

Â Select NCOs for the Master Fitness Trainer Course who model healthy 

behavior and can teach others.

Â When planning the intensity and duration of PT, consider factors such 

as the training cycle, block leave, and new Soldiers.

Â Collaborate with healthcare providers to ensure Soldiers have 

profiles that identify alternatives to prohibited activities—eProfile 

has standardized templates that can help provide “positive, can-do 

profiles” for your Soldiers.

Â Following the reconditioning program in FM 7-22 is a great way to get 

Soldiers back from injury and keep them injury-free. Soldiers returning 

from a profile need to follow the reconditioning program in FM 7-22.

63
running Safe Running and Shoe Selection

Physical fitness, especially cardiovascular stamina, is a major factor that 

optimizes Warfighter performance. Running greatly increases aerobic 

stamina, which in turn increases the chance of survival and decreases 

the risk of physical injury for military personnel. Running can be done in 

virtually any environment and location and is an excellent way to achieve 

cardiovascular fitness. The Army has a long history of running for physical 

fitness and for unit cohesion. But running, like any other activity, should 

be done appropriately. 

Â Various studies of recreational and competitive runners have estimated 

that between 27% and 70% of runners sustain overuse injuries during 

any 1 year period. Be alert for signs of overuse (pain in your knees, 

shins or feet) and modify your program or seek help right away.

Â A majority of the injuries Soldiers get from physical training are 

related to running! 

Appropriate Use of Running

Â FM 7-22 has training schedules (Chapter 5) that include great 

examples you can follow.

Â Run for 30 minutes, 3 days per week. Cross train to build strength, 

endurance, agility, balance and coordination. Running more than 

30 minutes, 3 days per week has been shown in military studies to 

increase risk of injury without continued improvement in fitness.

Running Shoe Selection

Â Typical Running Shoes and Heel Strikers:

» Most running shoes have a standardized design: they have an 

elevated heel to help you move forward, cushioning material built 

in to soften the impact, and a stiff supportive heel cup area. 

» These shoes are designed for the most common type of running 

pattern, landing on your heel first (called ‘rearfoot striking’ or ‘heel 

striking’). 

» A standard running shoe that fits you well and is comfortable when 

you run is most important. If the shoes are not comfortable—they 

won’t become more comfortable with time!

» While some runners prefer cushioning or motion control shoes, the 

typical stability running shoe works for most runners. 

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ACTIVITY

Â Minimalist Running Shoes and Forefoot Strikers:

» Lately, shoes called “minimalist” have been popular. 

» Minimalist running shoes (MRS) are lightweight, low to the ground, 

flexible shoes with very little cushioning and support. 

» Typical MRS have no elevated heel, no real cushioning material 

and a very flexible heel cup area. 

» These shoes are thought to simulate barefoot running and promote 

a different running pattern, landing on the middle of the foot or the 

toe area (called ‘midfoot striking’ or ‘forefoot striking’). 

» Some shoes are in-between MRS and regular shoes and they are 

sometimes called ‘transitional shoes.’

65
Using MRS Safely:

Although the Army has no official stance on the use of MRS or transition 

shoes, many Soldiers use these shoes during training. If you are thinking 

about trying MRS, there are a few things you should know about running 

in these shoes.

Â Switching from traditional running shoes to MRS does not necessarily 

mean you’ll automatically change your running pattern from a 

heelstrike (landing on the heel) to a forefoot strike (landing on the toe 

area). There are recent studies that show that over 50% of runners 

switching to MRS still heelstrike despite over 6 weeks of training. 

Â Some studies have shown an increased injury rate in runners 

wearing transitional minimal shoes compared to traditional shoes. An 

increased risk of injury may be due to:

» The lack of cushioning in MRS relative to normal running shoes

» Failing to transition from a rear-foot strike to a mid-foot strike 

(which may cause stress on the lower extremities) 

Â “If it ain’t broke, don’t fix it!” MRS may be the new craze in running, 

but remember to not fix what isn’t broken. If you are not having any 

issues with running and you are happy with your performance, then 

just change your shoes every 6 months or 500 miles, whichever 

comes first.

Â If you are having pain when running and considering changing your 

running form—see a physical therapist first! Some injury patterns 

may benefit from changing running form, but doing so will most likely 

require running analysis and retraining. If you are having running 

issues and pain, make sure you get it checked out.

Â If you do decide to try running in MRS, it should be done slowly and 

carefully by following the steps below. Listen carefully to your body for 

injury warning signs during the transition phase to MRS. 

» Run in MRS before you buy – choose the shoe that feels the best.

» Avoid blisters by wearing synthetic blend socks.

» Run only 10 percent of your normal distance in MRS for 

your first 2–3 weeks. For example: If you run 10 miles per week, 

run only 1 mile per week in MRS.

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ACTIVITY

» Land softly on the ball of your foot or the middle of the foot, then 

let the heel down gently.

» Increase your distance 10 percent or less each week for at least 8 

weeks.

» It may take up to 6 months to get used to running in MRS.

Running Shoe Replacement

Â Replace shoes about every 6 months or 350–500 miles.

Â Replace them if an examination shows they are worn out.

» When you place your old shoes on a table and look at them from 

behind, they are worn and leaning to one side.

» The midsole material (cushioning) is creased in areas of high load 

(under the heel or the ball of the foot).

» The shoe twists more easily than a new shoe (worn out cushioning).

» The tread or sole is worn (usually the cushioning wears out first, so 

if the tread is worn, your shoes need to be replaced!).

67
Extreme Conditioning Programs (ECPs), like CrossFit®, P90X®, and Insanity®

are workout programs that combine high-intensity exercises with short 

rest periods between sets. They are also known as high intensity circuit 

training or high intensity interval training (HIIT). ECP workouts are often 

popular and can help improve physical performance in a shorter period 

of time.

ECPs and HIIT can help Soldiers burn calories, build muscle, decrease 

body fat, increase strength and stamina, and improve coordination and 

agility. However, like any new training activity, if done improperly they can 

lead to injuries such as muscle strains, torn ligaments, stress fractures, 

tendinitis or other serious conditions.

Here are some general rules of thumb before engaging in an ECP. First, 

study the movements and exercises if they are new to you. Focus on 

movement and correct form before you increase the intensity or weight – 

just like principles of PRT! Look through FM 7-22 for proper technique on 

body weight movements and kettlebell training. If you are not familiar with 

certain movements, ask a Master Fitness Trainer, Physical Therapist or 

other professional.

Benefits of ECPs: 

Â Burn calories quickly with a continued caloric “afterburn” 

Â Improve aerobic conditioning in a shorter duration of time than traditional endurance activities

Â Build tolerance for high intensity exercise

Â Improve coordination, agility, and athleticism

Â Often include functional movements

Â Combine cardio and resistance training in one workout

Â Some require little equipment and can be done almost anywhere

Risks of ECPs: 

Â Injuries may include: 

» Muscle strains 

» Torn ligaments 

» Fractures 

» Tendonitis 

» Other serious or life threatening conditions 

ECPs Extreme Conditioning Programs (ECPs)

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ACTIVITY

Â Some exercises or lifts are challenging and require training from a 

certified professional to do safely. These include Olympic Weightlifting 

exercises (snatch, clean, jerk and related explosive barbell movements).

Â Many ECP workouts have a short duration of rest or recovery, which 

can cause early fatigue and may increase the risk of injury.

ECPs, when done well, can provide an exciting new exercise regimen 

that many Soldiers can participate in together. However, it’s important to 

remember that if they are done poorly without appropriate coaching and 

supervision, they can push Soldiers beyond their limits and can lead to 

injuries. Don’t be overzealous and push Soldiers beyond their capabilities. Remember it is not about “smoking” Soldiers, it’s about improving 

fitness and having fun. Also, if your Soldiers do ECPS in addition to PRT, 

they could be at risk for overtraining.

Â Overtraining can cause fatigue, sickness, a decrease in performance, 

and injury. 

Â Avoid training the same muscles groups in consecutive workouts. 

Require at least 48 hours before retraining that muscle group. 

Â Consider avoiding back-to-back training days or alternating between 

high and low intensity training days. 

How to incorporate ECPs and minimize Injury risk 

Engage your Master Fitness Trainer and ask them to program in ECP 

workouts in your regular PRT cycle. You can also ask experienced Soldiers 

in your unit to help others with coaching, correcting form and watching for 

overexertion.

ECPs are individual fitness programs and do not replace prescribed Army 

PRT as described in FM 7-22. They have not been validated to improve 

warrior task and battle drill performance and are not tied to warfighter 

functions such as Army PRT. The Army’s PRT Program is designed to help 

Soldiers achieve physical fitness and prepare them for the challenges of 

combat operations. ECPs can be a fun addition to a fitness program when 

done safely.

For more information on ECPs visit: http://1.usa.gov/1u0BQRW

69
During field training, operational or combat deployments, and combat 

training center rotations, you will be wearing body armor and carrying 

equipment. Many Soldiers struggle with the extra load and get injuries 

and pain problems that make them ‘combat ineffective’ during this 

time. Why does this happen? They were not fit and trained for the task!

Soldiers must practice carrying loads and wearing equipment just as 

they practice marksmanship, battle drills, and MOS tasks. Some Soldiers, like light infantrymen and cavalry scouts, will be required to carry 

more than intelligence analysts and network communications technicians. Even Soldiers who have technical or supervisory jobs have some 

requirement for these tasks—there are no exceptions on the battlefield! 

Field Manual 21-18, Foot Marches, is the Army’s resource for conducting this training. You should take into consideration your unit’s mission, 

the MOS tasks required of Soldiers, and your weekly physical training 

schedule when conducting foot march and load carriage training.

For Soldiers who aren’t used to road marching or are returning to the 

unit after injury, having a suggested program to start with is important 

—try this sample once per week schedule to get started. You can build 

up distance and weight as you go—but don’t increase both weight and 

distance at the same time. Start slow and work yourself and your team 

up as you adapt. Don’t do a lot of distance running the day before or 

after a foot march.

body armor Wearing Body Armor and Road Marching

70
ACTIVITY

Week Weight Distance

1 Body Armor Only 2 Miles

2 Body Armor Only 3 Miles

3 Body Armor Only 4 Miles

4 Body Armor + Pack (20 lbs) 2 Miles

5 Body Armor + Pack (20 lbs) 3 Miles

6 Body Armor + Pack (30 lbs) 3 Miles

7 Body Armor + Pack (30 lbs) 4 Miles

8 Body Armor + Pack (40 lbs) 4 Miles

* Adapted from Building the Soldier Athlete: Profile Physical Training Supplement, US Army 

 Office of the Surgeon General.

Sample Foot March Beginning Program*

71
72
» nutrition

73
Soldiers form the centerpiece of our formations; they require sleep, 

activity and nutrition to perform optimally for sustained periods of time. 

Napoleon’s famous quote, “An Army marches on its stomach,” refers to 

the importance of the supply line, however, it also refers to the fact that 

Soldiers can only fight or function effectively if they have been well fueled.

A Professional Soldier Athlete (PSA) is an expert and a volunteer certified in the profession of arms who constantly strives to improve one’s 

skills and abilities. A PSA is also totally fit—physically ready, nutritionally sound, mentally strong, and confident in their own abilities and in 

those of the members of the team. The Army Operating Concept states 

“the Future Army forces require the ability to identify, access, retain, 

and develop Soldiers with unsurpassed cognitive, physical, and social 

(moral-cultural) capabilities.” The Performance Triad is designed to fuel, 

enhance, and sustain human performance. Soldiers are like a complex 

weapons system. They need to understand both the performance benefits of positive nutrition behaviors and the loss of performance caused by 

poor nutrition habits.

introduction Nutrition for Performance

74
NUTRITION

Soldiers must perform and excel at a professional level, just like any 

world-class athlete. Performance is a word Soldiers hear frequently 

throughout their military careers. They are rated on performance in training, on the job, and on Army Physical Fitness Tests. Fueling for success 

optimizes Soldiers’ training and performance in combat or garrison.

Transforming the Service member into the most lethal weapon in the DoD 

arsenal requires “performance fueling” to maximize mental and physical 

performance and resiliency without compromising long-term health.

Soldiers are our most complex weapons. Eating or fueling for performance enables top level training, increases energy and endurance, shortens recovery time between activities, improves focus and concentration, 

and helps Soldiers look and feel better.

75
The quality and quantity of food you eat plays a role in your physical, 

mental and emotional performance in the gym, during the mission, at 

home, and everywhere in between. Your body is like a high performance 

car—premium fuel gets you premium results.

Performance fueling requires “nutrient rich meals” and builds on nutritional fitness. Choosing nutrient rich foods supports muscle growth, recovery, 

tissue repair, immune function, and will improve mental and physical 

performance. In addition, good nutrition can help Soldiers maintain an 

appropriate weight and help reduce the risk of chronic disease. By eating 

the right balance and variety of foods, Soldiers will get all the nutrients 

(carbohydrate, protein, fat, water, vitamins, and minerals) they need for 

performance and health.

Another component of performance fueling is “nutrient timing,” which 

applies to the tactical timing of fuel (nutrients and fluids) matching the 

work performed. Eating regular meals along with pre/post training (exercise) fueling helps your brain and muscles receive the energy they need 

to perform at their best.

overview Nutrition for Performance

76
NUTRITION

The Physiology of Refueling After Exercise

Exercise is catabolic (it breaks things down)—energy is used and microtears occur in the muscle. The recovery phase is the anabolic or building 

phase. During this phase, you recover what was used (muscle is refueled, 

repaired, and built). Exercise and proper recovery nutrition makes the 

body stronger through this breaking down and building up process.

During the recovery phase, hormone levels (like testosterone) are in the 

right combination and at the right levels to help the body’s rebuilding and 

refueling process. If this window of opportunity is missed (30–60 minutes 

after a workout), recovery will take longer, performance will be degraded, 

and it will negatively impact the next day’s performance. Repeatedly missing this recovery window will limit your performance gains.

Eating for Performance will:

Â Enable you to train and perform at your top level

Â Increase your energy

Â Increase your endurance

Â Shorten your recovery time between activities

Â Increase your focus

Â Enable you to stay calm

Â Increase your motivation

77
Just as it takes weeks or months to build your strength and endurance, 

nutritional fitness is the result of consistent good eating habits. An ideal 

eating plan supports you through daily activities and exercise. An ideal 

plan will incorporate the correct type and amount of food as well as your 

personal eating habits (how often, how fast, and how consistently you eat).

Having a strategy to eat for performance and health doesn’t mean giving 

up the foods you like, and it doesn’t mean you have to eat foods you 

dislike.

An eating strategy means:

Â Knowing what foods and eating habits contribute to optimal 

performance

Â Evaluating your food choices

Â Building a performance nutrition plan that fits your schedule, 

training regimen, food availability, and preferences

Â Knowing what barriers are preventing you from eating right and 

how to overcome them

Nutrients

There are six major classes of nutrients that are essential for our bodies—carbohydrates, proteins, fats, water, vitamins, and minerals. If you 

eat the right balance of food, you will get all the nutrients you need for 

performance and health. Nutrients work as a team to help with digestion, 

travel to the right places in your body, produce energy, and repair tissue. 

Proper nutrition can:

Â Improve mental and physical performance

Â Speed recovery from training and injury

Â Prevent chronic disease like diabetes and high blood pressure

Â Help maintain appropriate weight

Three of the six nutrients provide your body with energy or calories—

carbohydrates, protein and fat. A performance nutrition plan provides 

a proper balance of these three macronutrients, as well as the right 

amount of vitamins, minerals, and water, through optimal food and 

beverage choices. 

78
NUTRITION

Your performance nutrition plan should consist 

of approximately:

Â 55–70% Carbohydrate

Â 12–15% Protein

Â 20–25% Fat

Â Balance of other 

nutrients (vitamins, 

minerals)

Â Water

The Strategy:

Â Fuel your engine. Eat enough calories to be lean and energetic 

but not gain undesired body fat. Your body needs enough calories 

to support your minimum health requirements (called the resting 

metabolic rate). You can estimate this calorie need by taking your 

weight in pounds and multiplying by 12 (for men) or 11 (for women). 

Then include the calories needed for daily activities and exercise to 

estimate your total for the day.

Â Eat carbohydrates (especially complex carbohydrates). They are your 

body’s first choice for energy. 

Â Choose healthy fats in moderation: They are good for your heart, 

your cholesterol levels and your overall health. Too much of the bad 

fat feeds your fat cells, not your muscles or brain.

Â Fine tune your protein intake; enough, but not too much. Protein is 

required to support growth, repair, and maintenance of body tissue. 

Studies have shown that you can only absorb about 20–30 grams of 

protein at a time, so spacing it out is important. 

Â Stay hydrated with water to maintain body fluid levels.

Â Shoot for three meals and two planned snacks a day. Try not to skip 

meals or go more than 4–5 hours go by without refueling.

Â Escape the rut: Eat a variety of foods to get a balance of nutrients.

79
Adequate carbohydrates are critical for optimal physical and 

mental performance. 

Carbohydrates:

Â Provide a quick start

Â Deliver endurance fuel

Â Increase alertness

Â Fuel short bursts of energy

Â Ensure quick recovery

Â Provide energy that lets you do the work to build muscle size and 

strength

Carbohydrate is the ultra–premium energy fuel and is vital for endurance 

and strength activities. Foods high in carbohydrates include pasta, bread, 

vegetables, fruit, legumes (like beans, peas, lentils and peanuts), and 

even milk and yogurt. When you digest them, they become blood sugar. 

Blood sugar is then converted into a substance called glycogen, which 

is stored in your muscles and liver as your body’s premium source of 

available energy.

Glycogen is a high performance fuel but it burns quickly—and your body 

can’t store that much of it. After about 90 minutes of continuous exercise 

or during a day of intermittent strenuous physical activity, your muscle 

glycogen gets low. High heat and high intensity activity also increase the 

rate of glycogen depletion.

On the other hand, training increases your body’s ability to store glycogen. As you get into better shape, your muscles are able to store more 

glycogen to keep you going longer. When you are fit, your muscles are 

also better at replacing glycogen right after exercise. That’s one reason 

why when you are in better shape, you don’t seem as tired as you did 

when you began training.

Your body makes glycogen from unprocessed carbohydrate–rich sources. 

Good sources of unprocessed carbohydrates include grains (rice, barley, 

whole grain bread, pasta, cereal), legumes, vegetables (spinach, zucchini, 

broccoli), and fruits (blueberries, bananas, and cantaloupe).

carbohydrates Carbohydrate: The Energy Nutrient

80
NUTRITION

Results of not eating enough carbohydrates include:

Â Lack of endurance: you might fall out before an activity ends

Â Decreased muscular strength

Â Harder to recover: no energy left for later in the day or for the next day

Â Slower speed: you have to slow down to make it to the end

Â Reduced concentration: your brain gets fuzzy

Â Reduced coordination

Â Chronic fatigue

Â Lack of motivation

Â General fatigue and increased irritability

Consuming enough carbohydrate each day is necessary to meet the 

demands of physical training and refill muscle and liver glycogen supplies 

in between training sessions. Use the chart below to determine how many 

grams of carbohydrate you need each day.

TABLE 1. required Carbohydrate intake calculator

Type of Activity

Recommended

Carbohydrate

Intake, g/kg

Recommended

Carbohydrate

Intake, g/lb

Low to Moderateintensity training PT, 

≈ 30 min/day

3–5 1.36–2.27

Moderate-intensity 

training PT, ≈ 60 

min/day

5–7 2.27–3.18

Moderate to highintensity endurance 

training, 1–3 hr/day

6–10 2.72–4.55

Moderate to highintensity training, 

4–5 h/day

8–12 3.64–5.45

81
EXAMPLE:

Tim does moderate-intensity PT for at least 30 minutes each day. He 

weighs 150 lbs. 

Convert weight in lbs. to kg by dividing weight in lbs. by 2.2 (skip this step 

if using pounds)

 150/2.2 = 68 kg

Multiply weight in kg by 3 and 5 or weight in pounds by 1.36 and 2.27 

(since he does PT 30 min/day)

 68 x 3 = 204 or 150 X 1.36 = 204 

 68 x 5 = 340 or 150 X 2.27 = 340

Tim needs between 204 and 340 grams of carbohydrate each day.

MY CARBOHYDRATE NEEDS:

DAILY ACTIVITY LEVEL: 

CARBOHYDRATE RANGE (BASED ON ACTIVITY): TO 

MY WEIGHT IN KG (optional): ÷ 2.2 = 

DAILY CARBOHYDRATE NEEDS: TO 

82
NUTRITION

protein Protein: For Working Muscles 

Dietary protein is considered the body’s building blocks and helps repair 

the body’s tissues. Protein is a necessary component of any performance 

nutrition plan because it:

Â Builds and repairs muscles and connective tissue

Â Builds red blood cells

Â Builds hormones and enzymes

Â Is a back-up source of energy

Protein is essential for performance. When you are physically active, 

you work your muscles and connective tissues hard. You need protein to 

build and repair injuries to those tissues. In addition, when you run out of 

carbohydrate stores, your body burns protein for energy. Those who are 

physically active need more protein than those who are more sedentary.

As mentioned before, protein is a backup energy source, but don’t rely 

on protein for energy. When you burn protein it is because you are low on 

carbohydrates. Too few carbohydrates and calories causes you to burn 

valuable lean tissue, which weakens your muscles and can decrease 

overall strength.

How much protein do I need? The Recommended Dietary Allowance 

(RDA) for protein is 0.36 grams per pound body weight. Individuals in 

intense PT may need 1.5–2 times the RDA to repair tissues and build the 

muscle strength and size required for top performance. This does not 

necessarily mean you need to eat twice the amount of protein that you 

do when you are not in training. Most people eat this amount and more 

without even trying.

TABLE 2. How many grams of protein do you need?

ACTIVITY LEVEL PROTEIN RANGE (grams/lb) 

Sedentary adult 0.4

PRT 3-5 x per week 0.5–0.7

PRT + strength athlete 0.7–0.8

PRT + endurance athlete 0.8

83
You can get all the protein you need from food. Protein is found in foods 

like beef, pork, poultry, fish, beans (such as pinto or black), dairy products, soy, and nuts/seeds. You don’t need protein supplements to get 

enough protein for top performance. In fact, too much protein can actually 

hurt performance. It can dehydrate you, put a strain on your kidneys, and 

cause a loss of calcium. For best use of protein, include a small serving 

(no more than 20–30 grams) in your daily meals and planned snacks in 

order to meet your daily protein needs. 

TABLE 3. Portion size and grams of protein for specific foods

FOOD SERVING SIZE PROTEIN (grams)

Meat 

(beef, poultry, fish)

3 oz cooked (size of 

a deck of cards)

21–25 g

Milk or Yogurt 1 cup 8 g

Soy Milk 1 cup 10 g

Cheese 1 oz 7 g

Egg (white) 1 medium 6 g

Beans 1 cup cooked 12 g

Peanut Butter 2 tablespoons 8 g

Nuts or Seeds 1⁄4 cup 5 g

Tofu 3 oz (1/5 block) 10 g

Grains (pasta, rice) 1 cup cooked 6 g

Vegetables 1⁄2 cup cooked 2 g

MY PROTEIN NEEDS:

ACTIVITY LEVEL: 

PROTEIN RANGE (BASED ON ACTIVITY): TO 

MY WEIGHT: 

DAILY PROTEIN: TO 

84
NUTRITION

Fat is a vital part of the diet, provides taste to foods and satisfies hunger. Fat is also essential 

to a performance nutrition plan 

because it:

Â Provides energy in endurance activities

Â Helps the body maintain insulation 

from the cold

Â Transports fat–soluble vitamins

Some fat is necessary for performance. Fat supplies energy, but it takes 

a while to kick in. Body fat doesn’t burn easily—it needs more oxygen 

than carbohydrates to be used for energy, so it is not an ideal fuel for 

high–intensity activity. It also takes time for your body to transport fat 

from your fat cells to your muscles. This means that fat cannot fuel quick 

bursts of activity. Fat does, however, provide an important fuel source for 

prolonged activities. Unlike glycogen, your body can store more fat than 

you will ever need.

The bad news is that too much fat, especially saturated fats, can hurt 

your performance and health. Highly processed, fatty foods, such as fast 

food, stay in your stomach longer than carbohydrates. This means that if 

you eat a high–fat meal before heading out to the obstacle course, the 

fat will sit heavy in your stomach and make you feel sluggish.

A high–fat diet also contributes to obesity. Excess body fat can lower 

your potential to reach optimum performance and negatively affect your 

physical appearance. Excessive dietary fat also increases your risk of 

developing heart disease, stroke, and cancer—being physically active 

(or meeting the Army weight standards) does not make you exempt from 

these conditions.

For top performance and to maintain a healthy body weight, you should 

limit your fat intake to 20 to 25 percent of your daily calorie intake, or 

the amount of calories remaining after carbohydrate and protein needs 

have been accounted for. Choose healthier sources of fat such as nuts, 

olive oil, peanut butter, and avocados, which not only provide important 

nutrients, but also have added health benefits.

fat Fat

85
It doesn’t take much water loss for performance to suffer. A 1% dehydration (as measured by change in body weight) has been shown to have a 

slightly negative influence on mental function—slowed working memory, 

increased tension/anxiety and fatigue, and increased errors on visual vigilance. A 2% dehydration more severely impacts mental function, mood, 

and fatigue.

One can become easily dehydrated regardless of fitness level, body 

composition, or age. It happens quickly with physical activity, especially 

in extreme climates. The slump one feels in the mid-afternoon could be 

from the consumption of a large meal or the affect of inadequately hydrating throughout the morning.

Weight loss can be used to measure water loss. Weight lost over several 

hours of physical activity is body water lost in the form of sweat. In a 150 

lb person, a 1.5 lb weight loss would be a loss of 1% of body weight and 

about 3 cups of sweat.

hydration Hydration

Heat 

Category

WBGT Index,

oF

Easy Work Moderate Work Hard Work

Water Intake

(Quart/Hour)

Water Intake

(Quart/Hour)

Water Intake

(Quart/Hour)

1 78o - 81.9o 1⁄2 3⁄4 3⁄4

2 82o - 84.9o 1⁄2 3⁄4 1

3 85o - 87.9o 3⁄4 3⁄4 1

4 88o - 89.9o 3⁄4 3⁄4 1

5 > 90o 1 1 1

Body Armor = +5o Easy Work – walking on a 

hard surface at less than 2 

mph with less than a 30 pound 

load, weapon maintenance, 

marksmanship training; drill and 

ceremony

Moderate Work – patrolling, 

walking in the sand at 2.5 mph 

with no load, calisthenics; 

patrolling; individual movement 

techniques (i.e., high/low crawl)

Hard Work – walking in the 

sand at 2.5 MPH with a load, 

MOPP 4 = +10o field assaults

Rest - sitting or standing in 

the shade if possible

The fluid replacement volumes will sustain performance and hydration for at least 4 HOURS of work in the specified heat category. Fluid needs can 

vary based on individual differences and exposure to full sun or full shade.

CAUTION: Hourly fluid intake should not exceed 1.5 quarts. Daily fluid intake should not exceed 12 quarts.

Water Consumption Table

USAPHC 1-800-222-9698 http://phc.amedd.army.mil TA-091-0810 (Also available as a poster.) 

86
General Tips 

Â Monitor fluid loss (weighing before/after physical activity, urine color).

Â Consume water throughout the day regardless of the environment or 

situation.

Â Minimize or discontinue use of energy drinks.

To avoid dehydration that can harm your performance and health, you 

might have to make yourself drink when you are not thirsty. Follow these 

steps to prevent dehydration:

Â Make water your first choice of fluids. Cool, plain water is the best 

performance fluid replacer for any physical activity that lasts less 

than 60–90 minutes. Water is always better than soda, energy 

drinks, coffee, beer or full-strength fruit juice, and equal to sports 

drinks for replacing the fluid you lose. Cool water is absorbed into 

your bloodstream quickly and has none of the drawbacks that other 

fluids can have.

Don’t wait until you are thirsty to drink.

Â By the time you feel thirsty you are already dehydrated.

Â Drink beyond your feeling of thirst. If you stop drinking when your 

thirst is satisfied, you have replaced only about two–thirds of the 

water you have lost.

Â Sip frequently rather than gulp all at once; drinking small amounts of 

fluids at a time is more effective than large amounts only occasionally.

NUTRITION

87
Monitor Fluid Loss

Â Monitor urine color–when you are hydrated, urine is clear or pale 

yellow. It is dark yellow or brown when you are dehydrated.

Â Weigh yourself before and after activity to see how much water you 

have lost. Drink 2–3 cups for every pound you lose during physical 

activity.

Drink regularly and frequently. Drink at least 8–10 cups of water a day at 

regular intervals. In extreme climates you will need even more water to 

prevent dehydration.

Alcohol

Alcohol (beer, wine, or spirits) is not a performance-enhancing beverage 

and contributes to dehydration. Alcoholic beverages add empty calories 

that may contribute to weight gain and some nutrient deficiencies.

If you decide to drink alcohol, do so in moderation. The Dietary Guidelines 

for Americans recommend that if you choose to drink alcoholic beverages, 

do not exceed one drink per day for women or two drinks per day for men. 

A standard drink is equal to 12 ounces of beer, 8 ounces of malt liquor, 5 

ounces of wine, and 1.5 ounces or a “shot” of 80–proof distilled spirits or 

liquor (e.g., gin, rum, vodka, or whiskey).

88
NUTRITION

Nutrient timing involves proper fueling strategies before, during and after 

physical training sessions and other strenuous activity. Solid strategies 

for eating and hydrating before, during and after exercise are essential. 

Follow these tips and recommendations. 

BEFORE strenuous activities, build up your energy stores and hydrate 

2–4 hours before by:

Â Eat a snack or small meal

» Note: if training first thing in the morning, eat a small carbohydrate snack, 

such as a banana one hour before exercise

Â Drink a minimum of 2–3 cups of water.

DURING your workout:

Sessions lasting 60 minutes or less:

Â Drink 1⁄2 to 1 cup of water for every 15–20 minutes during your workout. If you are sweating heavily, consume fluids at the rate lost (not 

to exceed 1.5 liters or 11⁄2 canteens per hour) or as much as you can 

tolerate.

For sessions lasting 60–90 minutes or more: 

Â Glycogen levels start to dwindle, especially if you are only drinking 

water. Starting at the 20–minute mark, consume 10–20 grams of 

carbohydrate (banana, sports drink, commercial sports bar or granola bar, gel shot, etc...) every 20–30 minutes. 

Â Continue drinking 1⁄2 to 1 cup of fluid every 15–20 minutes. Sports 

drinks can have added performance benefits during activity lasting 

longer than 60 minutes as they provide carbohydrates that help refuel glycogen stores and blood sugar levels. They also contain electrolytes like salt, which help you retain body water.

Alternatives to sports drinks:

Dilute any 100% fruit juice with an equal amount of water. Add 1/8 teaspoon salt per quart (four 8–oz cups). This mix closely approximates the 

carbohydrate, sodium, and potassium of commercially available sport 

drinks.

Mix 1/3 cup sugar and 1/8 teaspoon salt per quart (four 8–oz cups) of 

water. Flavor with unsweetened beverage base.

nutrient timing Nutrient Timing for Peak Performance

89
AFTER your workout:

After heavy work or exercise, refuel to replenish your energy and start 

preparing your body for the next training session.

Fuel: Focus on eating protein and a carbohydrate–rich food within 30–60 

minutes after exercise.

Suggested carbohydrate/protein snacks include low–fat chocolate milk, 

100% fruit juice (8 oz) and a handfull of nuts, whole–grain bread with 

peanut butter and banana, low–fat yogurt plus fruit, or a commercial 

sports bar.

Optimize glycogen refueling by consuming 50–100 grams of carbohydrate 

in your beverage or food within 30–60 minutes of exercise and every 2–4 

hours thereafter.

Fluids: Continue to drink fluids and rehydrate.

Drink 2–3 cups of fluid for every pound lost during activity. As indicated 

before, drinking small amounts of fluid at a time is more effective than 

large amounts occasionally.

Drink until urine is clear or light yellow.

Avoid alcohol as a fluid replacement. If you do drink beer after activity, 

drink 1–2 cups of water or diluted juice at the same time to counter the 

dehydrating effects of alcohol.

The post-workout fuel choices along with a complete balanced meal within 

3–4 hours of activity will replace electrolytes.

90
NUTRITION

Many Soldiers use dietary 

supplements to enhance their 

performance or for weight 

loss. Dietary supplements are 

products taken that contain 

a “dietary ingredient” such as 

vitamins, minerals, amino acids 

and herbs or botanicals. They come 

in many forms, including tablets, 

capsules, powders, energy bars, 

and liquids. It is important to know 

that dietary supplements are not tested or approved by the FDA prior to 

market, are often unnecessary, and can be dangerous and expensive. 

The most commonly tainted dietary supplements are those intended for 

bodybuilding, weight loss, diabetes, and sexual enhancement. Dietary 

supplements cannot offset the unfavorable effects of poor food choices. 

Consume whole foods as the best source for an edge on performance.

If you do decide to take a supplement, be smart! Educate yourself and 

seek advice from a healthcare professional first. 

HELPFUL DIETARY SUPPLEMENT RESOURCES:

Human Performance Resource Center (HPRC)—Dietary Supplements. 

HPRC is a human performance optimization (HPO) website for U.S. Warfighters, their families, and those in the field of HPO who support them. 

The dietary supplement tab provides the information and tools necessary 

to help you make an informed decision about dietary supplements. For 

more information visit: http://bit.ly/hprcsupplements

Operation Supplement Safety (OPSS) is an initiative of the Human 

Performance Resource Center (HPRC) and the DoD to inform military 

personnel, their families, and retirees about dietary supplements and 

how to choose them wisely. Find information sheets, videos, answers to 

frequently asked questions about supplements, print materials and more 

at: http://bit.ly/hprcopss

Natural Medicines Comprehensive Database provides scientifically 

reliable answers to questions about dietary supplements and alternative 

therapies. The database includes information on the safety, benefits, 

side effects, and drug interactions of dietary supplements. You can 

access the database via HPRC-online or OPSS website.

supplements Dietary Supplements

91
Many Soldiers reach for energy drinks for a mid-day pick-me-up or to 

make it through a long night shift. But do energy drinks help Soldiers 

do their job, or do they hinder their ability to perform? Energy drinks are 

not the same as sports drinks and should never be used for hydration 

— cool, plain water should always be a first choice for hydration. Energy 

drinks generally contain large quantities of caffeine and may contain 

other ingredients, most of which do absolutely nothing to enhance 

health. Also, the large quantities of caffeine and other stimulants many 

energy drinks contain can actually increase dehydration, and may also 

lead to increased anxiety, upset stomach, shakiness, headaches, and 

sleep issues. These potential side effects can actually reduce Soldiers’ 

ability to perform, NOT enhance it.

energy drinks Energy Drinks

92
NUTRITION

If you are consuming something that advertises itself as an energy 

product, such as energy drinks or energy shots, you are probably helping yourself to a hefty dose of stimulants.

The main active ingredient in these products is caffeine. Caffeine is 

a drug and should be respected, not abused. Caffeine can be used 

to enhance and extend performance, however, too much can degrade 

performance.

Beware, “energy” products contain other stimulants besides caffeine, 

such as guarana, taurine, ginseng, i-carnitine, creatine and/or glucuronalctone.

Performance degradation from too much/many stimulants:

Â Dehydration and upset stomach (readiness)

Â Anxiety (mental health)

Â Shakiness (marksmanship)

Â Headaches (mental ability)

Â Death from overdose (some may not vomit before they reach toxic 

levels)

Instead of reaching for energy drinks, it’s best to feed your body energy 

throughout the day:

Â Snack on carbohydrates and energy-rich foods such as dried fruits, 

nuts, trail mix, a commercial sports bar or low-fat chocolate milk.

Â Drink cool, plain water frequently, even if you aren’t thirsty.

Â Get at least 8 hours of sleep if you anticipate a long work day or a 

late night shift the following day. With a full sleep bank, you’ll feel 

more alert and able to stay awake naturally.

If you do decide to use caffeine, be smart about it. Caffeine is most 

effective when taken in 100–200 mg doses, although much less may 

be effective for individuals who do not regularly consume caffeine. Take 

one hour before needed and discontinue taking within 6 hours of sleep 

time (lights out). Choose natural sources of caffeine, such as coffee, 

or sources where caffeine is the only ingredient and the amount per 

serving is clearly indicated (e.g., caffeine gum).

93
Nutrition in the Field

Deployments and field operations demand a properly fueled and nutritionally maintained body—this could mean the difference between top 

performance and mission failure. Poor nutrition in extreme conditions 

(hot, cold, or high altitude) can lead to fatigue, rapid weight loss, injury, 

illness, and dehydration. Focus on eating foods that provide top mental 

and physical performance without compromising long-term health. View 

your mind and body as a weapon system. To be the most lethal weapon 

in the arsenal you need to be “nutritionally” fit.

Readiness Begins in Garrison/FOB: Maintain a performance diet and 

a healthy weight by practicing healthful dining. The foods you choose to 

eat affect energy, concentration, and memory. Optimize your nutrition 

before, during, and after deployment/field operations.

Primary ways to be nutritionally prepared for all missions:

Â Maximize energy stores! Low energy stores = fatigue!

» Eat a high carbohydrate diet.

» Avoid skipping meals—refuel every 4–5 hours at a minimum.

Â Stay well hydrated.

Â Minimize intake of heavily processed, high fat foods.

Performance Nutrition Tactics During Missions: When on continuous 

operations it is important to fuel (eat). Energy stores run down after 

several hours and need to be restored with food regularly. Ideally, 

fueling should occur every 3–5 hours—avoid going more than 5 waking 

hours without eating. Warfighting requires you to expect the unexpected. 

An “empty tank” after a strenuous mission will be detrimental to the 

next mission.

94
Nutrition tactics during missions include:

Â Make time to fuel. Energy stores run down after several hours and 

need to be restored with food regularly. Refuel often—every 3–5 

waking hours.

Â If you don’t have a lot of time to eat or won’t get a break for a while, 

make it a point to eat a small amount when you have the chance. 

Focus on eating the most calorie- dense items in your ration, such 

as the main entrée.

Â Snack when you can—include carbohydrate and energy-rich choices 

such as dried fruits, nuts, and trail mixes when choosing pogey bait 

or save unopened snack items from rations to eat on the run.

Â Eating calorie-dense and nutrient–rich foods is even more critical 

when you’re exposed to cold and high altitudes. Your energy needs 

will be higher and your appetite may decrease.

Â Drink fluids frequently, even when you are not thirsty. Monitor the 

color of your urine and watch for signs of dehydration. In extreme 

environments such as hot, cold, and high altitudes, increase your 

fluid intake.

NUTRITION

95
Plan for the Operational Use of Caffeine for High OPTEMPO 

Environments:

Caffeine in moderate doses improves mental performance, mood, and 

marksmanship in the most stressful environments and has operational 

utility.

If you want to use caffeine for extended operations and you normally 

have a high caffeine intake, it won’t help you when you need it. Caffeine 

is not useful to those already consuming over 300 mg per day.

The recommended “optimal dose” for caffeine is 200 mg—more is not 

better. Doses over 200–300mg may produce initial symptoms of restlessness, anxiety, increased heart rate, and insomnia.

Higher doses can lead to more severe adverse reactions to include 

increased blood pressure, heart palpitations, dizziness, irritability, 

nausea, nervousness, jitters, and in some cases, death from caffeine 

overdose.

The chart below provides guidance about proper caffeine dosing. If you 

decide to use caffeine dosing, remember to limit dose to approximately 

200mg and stop dosing at least 6 hours prior to sleep.

TABLE 3. Caffeine Dosing recommendations

Sustained Ops 

(no sleep):

• 200 mg @ ~ 0000

• 200 mg again @ 0400 and 0800 h, if 

needed

• Use during daytime (1200, 1600) only if 

needed

Night Ops 

with Daytime 

Sleep

• 200 mg @ start of night shift

• 200 mg again 4 hours later

• Last dose: at least 6 hrs away from sleep 

period

TEMPORARILY 

RESTRICTED 

SLEEP

(6 or fewer hrs 

of sleep)

• 200 mg upon awakening

• 200 mg again 4 hours later

• Last dose: at least 6 hrs away from sleep 

period

96
Operational Rations are designed for military personnel in a wide variety 

of operations, in widely varied settings, for limited periods. A variety 

of rations exist to meet unique mission requirements and include 

the most familiar ration, MRETM. MRETM are made with real food and 

give you the most nutrition in the smallest package (approximately 

1200–1300 calories per package). Some parts of the MRETM may 

have extra nutrients and Soldiers should be encouraged to eat at least 

a part of each component of the MRETM to get a well-balanced diet. 

The Combat Rations Database (Com-RAD) website provides nutrition 

information for MREsTM and other operational rations. Visit http://bit.ly/

NatickFactSheets and check out the First Strike Ration under Combat 

Feeding for more information. This information can help you determine 

how much of or how many individual rations you need to meet nutrition 

needs in the field environment.

The First Strike Ration (FSRTM) is a compact, eat-on-the-move assault 

ration designed for high-intensity combat operations. It is substantially 

lighter and more compact than the MRETM, and is designed to enhance 

Warfighter consumption, nutritional intake, and mobility. Developed 

to support operations lasting less than 72 hours, the FSRTM does not 

meet all of a Soldier’s nutrient requirements and should not be used 

for more than 72 hours. The FSRTM is issued one per day, instead of 

the MRETM distribution of three per day. Visit http://bit.ly/natickfsr

for more information on 

combat rations or ask your 

Installation Registered 

Dietitian about the right 

ration for your mission profile.

Local Food and Water 

Sources: Local foods are 

those eaten on the economy 

and/or from sources not 

approved by U.S. military 

preventive medicine and 

veterinary personnel. They are found off-Forward Operating Bases 

(FOB) and also on-FOB in host country owned and operated food 

establishments. Consuming food from unapproved sources or food 

NUTRITION

97
items that have been improperly stored, prepared, held, or served can 

result in life-threatening illnesses.

Prevention of illness is key to ensuring military operational readiness. 

Gastrointestinal illness, such as diarrhea, commonly afflicts deployed 

U.S. military personnel and can adversely affect operational readiness. 

Soldiers should be familiar with the health risks of eating local foods 

and how to make safer food choices.

Check the USAPHC HIP eCatalog to download and order a Food Safety 

Toolkit for Leaders, Leader’s Tips for Eating Local, and products for 

Soldiers—http://bit.ly/usaphcfoodsafety

Step 1: 

Men: Weight (lbs) x 12 = 

Women: Weight (lbs) x 11 = 

Step 2: 

Answer from Step 1: x AF x ENV = = daily 

energy needs

Activity Factor (AF):

1.25—Sedentary

1.50—Light to moderate activity

1.75—Heavy activity

2.20—Exceptional activity

Environment Factor (ENV):

1.0—Normal

1.1—Heat

1.25 - 1.5—Cold

1.15 - 1.5—Altitude

1.2—Water Immersion

[example (male): 145 lbs x 12 = 1740 x 1.5 x 1.1 = 2871 calories per day.]

Meeting Nutritional Needs in the Field Environment

Often during deployments and field training, calorie needs are higher 

due to increased physical demands and completing missions in extreme 

environments. Soldiers need to be aware of their need for more calories 

and ensure they are properly fueling their bodies. Use the charts below 

to estimate daily nutrition needs and additional calorie requirements for 

field-related activities. 

Estimate your daily energy needs

98
Calories burned for one hour of activity

body weight (lbs)

100 130 175 200 230 250 280

Activity Calories burned per hour

walk, 3.5 mph (generally 

flat course) 430 559 753 860 989 1075 1204

0-25 lb. load 480 624 840 960 1104 1200 1344

25-49 lb. load 570 741 998 1140 1311 1425 1596

≥50 lb. load 630 819 1103 1260 1449 1575 1764

walk, 4.0 pmh (generally 

flat course) 500 650 875 1000 1150 1250 1400

0-25 lb. load 600 780 1050 1200 1380 1500 1680

25-49 lb. load 700 910 1225 1400 1610 1750 1960

≥50 lb. load 780 1014 1365 1560 1794 1950 2184

walk/jog, 5.0 mph (generally flat course) 830 1079 1453 1660 1909 2075 2324

0-25 lb. load 900 1170 1575 1800 2070 2250 2520

25-49 lb. load 1000 1300 1750 2000 2300 2500 2800

≥50 lb. load 1070 1391 1873 2140 2461 2675 2996

moving/lifting heavy 

objects 750 975 1313 1500 1725 1875 2100

general physical work 450 585 788 900 1035 1125 1260

calistinics (push up, pull 

up, etc) 380 494 665 760 874 950 1064

walk, 3.5 mph (uphill) 670 871 1173 1340 1541 1675 1876

0-25 lb. load 690 897 1208 1380 1587 1725 1932

25-49 lb. load 830 1079 1453 1660 1909 2075 2324

≥50 lb. load 900 1170 1575 1800 2070 2250 2520

walk, 4.0 pmh (uphill) 770 1001 1348 1540 1771 1925 2156

0-25 lb. load 810 1053 1418 1620 1863 2025 2268

25-49 lb. load 890 1157 1558 1780 2047 2225 2492

≥50 lb. load 1000 1300 1750 2000 2300 2500 2800

brisk walk/jog, 5.0 pmh 

(uphill) 980 1274 1715 1960 2254 2450 2744

0-25 lb. load 1030 1339 1803 2060 2369 2575 2884

25-49 lb. load 1130 1469 1978 2260 2599 2825 3164

≥50 lb. load 1190 1547 2083 2380 2737 2975 3332

NUTRITION

99
Whether you are eating at home, in the dining facility (DFAC), at a 

restaurant or in the field, you can maintain a performance diet with 

proper planning and tools to help you make the best nutrition choices. 

The following pages provide information to help you make performance 

nutrition choices anytime, anywhere. 

food choices Performance Food Choices

Tips to Save Money at 

the Grocery Store

1. Plan menus and make a 

grocery list: Make it fun and 

involve your family or friends 

and helping you design a 

healthy menu. 

2. Shop seasonally: Buy fresh 

fruits and vegetables that 

are in season to help you get 

the freshest produce at the 

lowest cost. Visit your local 

farmer’s market. For produce 

that is not in season, frozen 

and/or canned fruits and 

vegetables (with little or no 

added salt or sugar) are a 

nutritious option. 

3. Shop the perimeter; then think meatless: Stick to the outer 

edge of the supermarket where you will find fresh produce, meats, 

dairy products, and breads. Then, shop the aisle(s) with meatless 

alternatives like beans. Aim for at least one meatless meal/week. 

For ideas, visit http://www.meatlessmonday.com/

100
NUTRITION

4. Use coupons and inserts: Clipping coupons or printing them 

from websites can save you 10–15% on your grocery bill. Consider 

joining your supermarket’s shoppers club to enjoy price specials or to 

receive additional coupons. If you shop at the Commissary, use your 

Commissary Rewards Card. You can redeem coupons electronically 

after you register it online. Visit http://www.commissaries.com/

rewards/ for more information on the benefits of registering your 

Commissary Reward Card. 

5. Compare unit prices: Locate the unit price (price per ounce, pound, 

or pint) on the shelf tag directly below the product. Use it to compare 

different brands and different sizes of the same brand to help you 

decide which item is the best buy.

6. Use MyPlate to guide your food choices when shopping:

Make 1⁄2 of your plate fruits and vegetables.

Â Choose quality carbohydrates; make half your grain choices 

whole grains.

Â Select lean proteins; don’t forget to include low-fat dairy.

Â Use healthy fats such as olive oil or canola oil.

For more helpful hints, visit http://bit.ly/MyPlateonBudget

101
Tips For Cooking At Home

1. Plan ahead:

Â Write out a weekly menu and corresponding grocery list

Â Try recipes with 5 ingredients or less to save time

Â Use phone apps such as My Family Meal Planner LightTM which 

includes menus and corresponding grocery lists 

2. Purchase staples to have on-hand:

Â Protein Foods: Boneless, skinless chicken breasts, lean ground 

beef, frozen fish filets, low-sodium canned beans, eggs, yogurt, 

cottage cheese, canned chicken or fish

Â Grains: Brown rice, whole-wheat pasta, whole-grain breads, baked 

potatoes

Â Veggies: Frozen, canned, or fresh veggies, pre-packaged salad 

greens, Lower-sodium pasta sauce

Â Fruits: Fresh, frozen, or canned fruit in their own juice or water. 

Â Miscellaneous: Low-fat dressings (or make your own to save money 

and store in the refrigerator), low-sodium soups (< 600 mg sodium).

3. Invest in good-sealing storage containers to keep leftovers: 

Pyrex containers, Tupperware, Zip-lock bags

4. Choose healthy frozen meals to have on hand for dinner: Read the 

food label and choose a meal that meets the following criteria:

Â 300–450 calories, <600 mg of sodium, <10 g of total fat.

5. Pack your lunch: This saves you money and time in the long-run.

6. Find and utilize a cooking buddy (spouse, friend, your child): This is 

a great time to bond and learn together!

7. Break out the slow-cooker: 

Â For some meals, you can prep them the night before and then 

just dump the ingredients in the slow-cooker the next morning.

Â Cook large batches on the weekend and freeze or refrigerate leftovers to use during the work-week. 

102
NUTRITION

When you’re shopping for...

Vegetables 

and Fruits

Buy a wide variety of fruits and vegetables.

When fresh foods aren’t available, choose frozen or canned vegetables 

and fruits in water without added sugars, saturated and trans fat, or 

salt. 

Buy fruits and vegetables that are good sources of fiber, such as 

beans, peas, oranges, bananas, strawberries and apples. 

Buy more vegetables to snack on including carrot and celery sticks, 

broccoli, cherry tomatoes and cauliflower. 

For desserts, buy fresh or canned fruits (in water without added sugars), dried fruit (without added sugars), and gelatin that contains fruit, 

instead of baked goods and sweets.

Avoid buying a lot of fruit juice. It doesn’t provide the fiber whole fruit 

does and it’s not as good at satisfying hunger.

Milk, 

Cheese, 

Butter & 

Eggs

Select fat-free (skim) or low-fat (1%) milk. 

Choose fat-free, low-fat or reduced-fat chesses. 

Use egg white or egg substitutes instead of egg yolks. (Substitute two 

egg whites for each egg yolk in recipes that call for eggs.

Instead of buying butter, choose margarines that contain “O grams 

trans-fat” (these usually come in in tubs). 

Stay away from buying butter, cream, and ice cream. Save it for special 

occasions and, even then, limit how much you consume. These items 

contain more saturated fat than whole milk. 

Watch out for the saturated and/or partially hydrogenated fats hidden 

in casseroles, bakery goods, desserts and other foods. 

103
Meat, 

Poultry, Fish 

& Nuts

Buy and prepare more fish. You should eat one serving of grilled or 

baked fish at least twice a week. Avoid fried fish. 

Instead of using cream sauce with fish, use lemon juice and spices to 

add flavor. 

Buy “choice” or “select” grades of beef rather than “prime,” and be 

sure to trim off the fat before cooking. 

When buying or eating poultry, choose the leaner light meat (breasts) 

rather than the fattier dark meat (legs and thighs). Try the skinless 

version or remove the skin yourself.

Choose substitutes for red meat such as dried beans, peas, lentils, 

or tofu and use them as entrees or in salads and soups. A one-cup 

serving of cooked beans, peas, lentils or tofu can replace a two-ounce 

serving of meat, poultry or fish.

Bread & 

Baked 

Goods

Choose whole-grain, high-fiber breads, such as those containing whole 

wheat, oats, oatmeal, whole rye, whole grain corn and buckwheat. 

Choose breads and other foods that list whole grains as the first item 

in the ingredient list. 

Limit the amount of bakery products you purchase, including doughnuts, pies, cakes and cookies. Look instead for fat-free or low-fat and 

low-sodium varieties of crackers, snack chips, cookies and cakes. 

Check for store-baked goods that are made with polyunsaturated or 

monounsaturated oils, skim or reduced-fat milk, and egg whites. 

Instead of buying a raisin bran muffin, buy a loaf of raisin bread and 

enjoy a slice for breakfast or lunch.

Oils, 

Dressings & 

Shortenings

Buy and use fats and oils in limited amounts.

When buying oils for cooking, baking or in dressings or spreads, 

choose the ones that has lowest saturated fats, trans fats and 

cholesterol—including canola oil, corn oil, olive oil, safflower oil, 

sesame oil, soybean oil and sunflower oil. 

Stay away from buying palm oil, palm kernel oil, coconut oil and 

cocoa butter—these are high in saturated fats.

Buy a nonstick vegetable spray or nonstick pan. 

Choose reduced-fat, low-fat, light or fat-free salad dressings 

(if you need to limit your calories) to use with salads, for dips or 

as marinades.

104
NUTRITION

Tips to Increase Fruit and Vegetable Consumption

Vegetables 

Â Plan or choose at least one main meal centered around vegetables 

(plain baked potato, veggie soup, veggie stir-fry, or a bean dish). 

Then, add other healthy foods to round out your nutrition intake. 

Â Order or pack a main dish veggie salad for lunch topped with lean 

protein (hard-boiled egg, lean chicken, low-fat cottage cheese, turkey, or ham). Go easy on the dressing.

Â Include a cup of green salad and a cup of cooked vegetables (fresh, 

frozen, or canned) at dinner every night. 

Â Substitute a green salad or a baked potato with low-fat toppings for 

your fried vegetable when dining out.

Â Pack raw, hardy veggies for a snack (carrot sticks, celery sticks, 

grape tomatoes, raw broccoli, bell-pepper strips). Bring a side of lowfat dressing, hummus, or nut butter for dipping if desired. 

» Save Money: Prepare veggies ahead of time (peel and/or cut). 

Store them in zip-lock bags or a well-sealed container. 

» Splurge: Purchase already peeled and cut veggies.

Make your own veggie smoothie at home using spinach or kale. Store extras 

in the freezer for up to 2 weeks or in the refrigerator for up to 3 days.

Fruits

Â Top your cereal or yogurt with fresh, frozen, or dried fruit. Drink < 

8 oz. of 100% juice per day with breakfast (choose mostly whole 

fruits).

Â Pack or choose a fresh fruit at lunch or for your snack. Substitute it 

for your usual afternoon candy-bar! 

» Save Money: Buy fresh fruit in-season and/or frozen fruit. Wash 

and prep ahead of time.

» Splurge: Purchase pre-peeled and/or pre-cut fresh fruit.

Â For dessert, have a fruit salad, a piece of fresh fruit, or a serving of 

canned fruit (packed in its own juice or water). 

Â Prepare your own fruit smoothie at home using frozen or fresh fruit. 

Store extras in the freezer for up to 2 weeks or in the refrigerator for 

up to 3 days. 

Â Make your own trail mix. Combine 1⁄4 cup of dried fruit with 1 oz. of 

nuts or seeds. Take it with you for a healthy, mid-afternoon snack.

105
Example of a 2200 Calorie Meal Plan

Breakfast Calories Carbs

(g) Fat (g) Protein(g)

2.5 Fruits

1 Banana 105 27 0 1

1 Orange 87 22 0 2

1/2 cup of 100% 

Apple Juice 60 16 0 0

2 Grains

1 cup of 

Unsweetened 

Cereal

100 20 2 3

1 slice of 100% 

Whole Wheat 

Bread

80 15 1 3

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

1 oz. Protein 1 Scrambled Egg 

(large) 91 1 7 6

3 Other

1 tsp. Margarine 34 0 4 0

1 cup of 

Black Coffee 2 0 0 0

Water 0 0 0 0

Breakfast TOTALS: 649 113 14 23

Mid-Morning Snack Calories Carbs

(g) Fat (g) Protein(g)

1 Fruit 1 Fresh, MediumSized Apple 72 19 0 0

Snack TOTALS: 72 19 0 0

106
NUTRITION

Lunch Calories Carbs

(g) Fat (g) Protein(g)

2 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1/2 cup Fresh 

Cucumber (sliced 

or chopped)

7 1 0 0

1/2 cup Fresh 

Tomato (sliced or 

chopped)

19 4 0 1

2 Grains 1 small Whole 

Wheat Bun 120 22 2 4

1 Dairy

3 oz. Roasted, 

Skinless, 

Boneless 

Chicken Breast

103 0 2 21

1 oz. Protein 1 cup of 

Skim Milk 90 12 0 8

3 Other

2 tbsp. ReducedFat Ranch 

Dressing

80 7 6 0

1 tsp. Yellow 

Mustard 3 0 0 0

Water 0 0 0 0

Lunch TOTALS: 437 49 10 35

Mid-Afternoon Snack Calories Carbs

(g) Fat (g) Protein(g)

1/2 Fruit

1/4 cup Raisins 

(not tightly 

packed)

109 29 0 1

2 oz. Protein and 

2 tsp. Oil

1 oz. DryRoasted 

Almonds (22 

whole kernels)

169 5 15 6

Snack TOTALS: 278 34 15 7

107
DINNER Calories Carbs

(g) Fat (g) Protein(g)

3 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1 cup of 

Steamed 

Broccoli

55 11 1 4

1 small Baked 

Potato 128 29 0 3

1 Fruit 1 cup of Fresh 

Strawberries 46 11 1 1

6 oz. Lean 

Protein

6 oz. Grilled 

Tilapia 162 0 3 34

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

3 Other

2 tbsp. Oil & 

Vinegar Dressing 150 1 16 0

1 tbsp. Regular 

Margarine 101 0 11 0

Water 0 0 0 0

Dinner TOTALS: 747 67 32 51

Calories Carbs

(g) Fat (g) Protein(g)

Daily TOTALS: 2183 282 71 116

108
NUTRITION

Example of a 2600 Calorie Meal Plan

Breakfast Calories Carbs

(g) Fat (g) Protein(g)

3 Fruits

1 Banana 105 27 0 1

1 Orange 87 22 0 2

1 cup of 100% 

Apple Juice 120 31 0 0

2 Grains

1 cup of 

Unsweetened 

Cereal

100 20 2 3

1 slice of 100% 

Whole Wheat 

Bread

80 15 1 3

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

1 oz. Protein 1 Scrambled Egg 

(large) 91 1 7 6

3 Other

1 tsp. Margarine 34 0 4 0

1 cup of 

Black Coffee 2 0 0 0

Water 0 0 0 0

Breakfast TOTALS: 709 128 14 23

Mid-Morning Snack Calories Carbs

(g) Fat (g) Protein(g)

1 Grain

1 oz. or 20 

Unsalted Mini 

Pretzels

110 25 0 3

1 Dairy 1 container 

(6 oz.) 90 16 0 5

Snack TOTALS: 200 41 0 8

109
Lunch Calories Carbs

(g) Fat (g) Protein(g)

2 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1/2 cup Fresh 

Cucumber (sliced 

or chopped)

7 1 0 0

1/2 cup Fresh 

Tomato (sliced or 

chopped)

19 4 0 1

2 Grains 1 cup of Cooked 

Brown Rice 218 45 2 5

4 oz. Lean 

Protein

4 oz. Roasted, 

Skinless, 

Boneless 

Chicken Breast

137 0 3 27

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

2 Other

2 tbsp. ReducedFat Ranch 

Dressing

80 7 6 0

1 tsp. Yellow 

Mustard 3 0 0 0

Water 0 0 0 0

Lunch TOTALS: 566 72 11 42

Mid-Afternoon Snack Calories Carbs

(g) Fat (g) Protein(g)

1.5 Fruit

1 Fresh, MediumSized Apple 72 19 0 0

1/4 cup Raisins 

(not tightly 

packed)

109 29 0 1

2 oz. Protein and 

2 tsp. Oil

1 oz. DryRoasted 

Almonds (22 

whole kernels)

169 5 15 6

Snack TOTALS: 350 53 15 7

110
Calories Carbs

(g) Fat (g) Protein(g)

Daily TOTALS: 2183 282 71 116

NUTRITION

DINNER Calories Carbs

(g) Fat (g) Protein(g)

3 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1 cup of 

Steamed 

Broccoli

55 11 1 4

1 small Baked 

Potato 128 29 0 3

1 Fruit 1 cup of Fresh 

Strawberries 46 11 1 1

6 oz. Lean 

Protein

6 oz. Grilled 

Tilapia 162 0 3 34

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

3 Other

2 tbsp. Oil & 

Vinegar Dressing 150 1 16 0

1 tbsp. Regular 

Margarine 101 0 11 0

Water 0 0 0 0

Dinner TOTALS: 747 67 32 51

111
Example of an 1800 Calorie Meal Plan

Breakfast Calories Carbs

(g) Fat (g) Protein(g)

1 Fruit 1 Orange 87 22 0 2

1 Grain

1 slice of 100% 

Whole Wheat 

Bread

80 15 1 3

1 Dairy 1 container (6 

oz) Light Yougurt 90 16 0 5

1 oz. Protein 1 Scrambled Egg 

(large) 91 1 7 6

3 Other

1 tsp. Margarine 34 0 4 0

1 cup of 

Black Coffee 2 0 0 0

Water 0 0 0 0

Breakfast TOTALS: 384 54 12 16

Mid-Morning Snack Calories Carbs

(g) Fat (g) Protein(g)

1 Fruit 1 Fresh, Medium-Sized Apple 72 19 0 0

Snack TOTALS: 72 19 0 0

112
NUTRITION

Lunch Calories Carbs

(g) Fat (g) Protein(g)

2 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1/2 cup Fresh 

Cucumber (sliced 

or chopped)

7 1 0 0

1/2 cup Fresh 

Tomato (sliced or 

chopped)

19 4 0 1

2 Grains 1 small Whole 

Wheat Bun 120 22 2 4

4 oz. Lean 

Protein

3 oz. Roasted, 

Skinless, 

Boneless 

Chicken Breast

103 0 2 21

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

2 Other

2 tbsp. ReducedFat Ranch 

Dressing

80 7 6 0

1 tsp. Yellow 

Mustard 3 0 0 0

Water 0 0 0 0

Lunch TOTALS: 437 49 10 35

Mid-Afternoon Snack Calories Carbs

(g) Fat (g) Protein(g)

1/2 Fruit

1/4 cup Raisins 

(not tightly 

packed)

109 29 0 1

2 oz. Protein and 

2 tsp. Oil

1 oz. DryRoasted 

Almonds (22 

whole kernels)

169 5 15 6

Snack TOTALS: 278 34 15 7

113
DINNER Calories Carbs

(g) Fat (g) Protein(g)

3 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1 cup of 

Steamed Broccoli 55 11 1 4

1 small 

Baked Potato 128 29 0 3

1 Fruit 1 cup of Fresh 

Strawberries 46 11 1 1

4 oz. Lean 

Protein

4 oz. Grilled 

Tilapia 108 0 1 24

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

3 Other

2 tbsp. Oil & 

Vinegar Dressing 150 1 16 0

1 tbsp. Light 

Margarine 45 0 5 0

Water 0 0 0 0

Dinner TOTALS: 637 67 24 41

Calories Carbs

(g) Fat (g) Protein(g)

Daily TOTALS: 1808 223 61 99

Contact a Registered Dietitian if you have questions or 

concerns about your specific caloric requirements. For more 

ideas and to create a personalized meal plan, visit Army 

H.E.A.L.T.H at http://armyhealth.pbrc.edu.

114
NUTRITION

Tips for Eating Healthier When Dining Out

General Tactics: 

Your target is to eat for performance, whether you are eating in the 

dining facility, restaurant, snacking in front of the TV, or sitting at the 

dinner table. Here are some tactics you can use to eat for performance:

Â Choose quality carbohydrates like whole grain breads and cereals, 

pasta, rice, beans, lentils, fruit, milk, and yogurt.

Â Make half your plate full of fruits and vegetables.

Â Choose lean protein.

Â Choose low–fat and fat–free dairy products.

Â Eat heart healthy fats like vegetable oil (olive or canola oil), 

nuts, seeds, and avocados.

Â Get vitamins and minerals through food first—don’t rely on 

supplements.

Â Make water your first choice for hydration.

Eating in the Dining Facility (DFAC)—Go for Green®

There is a new food identification system that lets you find foods to 

advance your performance while eating in the DFAC. Look for the green, 

yellow, and red labels at the DFAC and pick foods identified as green 

and yellow while limiting those that are red.

High Performance 

Foods

Moderate 

Performance Foods

Performance-Limiting 

Foods

• Premium fuel for the 

Soldier Athlete

• Fresh and flavorful

• Nutrient dense

• Go for Green®: 

Choose frequently

• Higher in calories

• Lower in vitamins 

and minerals

• Use Caution: Select 

less frequently

• Highest in calories

• Lowest in vitamins 

and minerals

• Warning: Limit 

intake

115
At Fast Food, Food Court, or Sit-Down Restaurants

Â Choose grilled or baked sandwiches and entrees:

» Choose sandwiches with < 300 calories (skip the mayonnaise 

or substitute mustard for mayonnaise/ special sauce and save 

100–300 calories)

» Choose entrees with < 500 calories

» Look for menu items designated as healthier

» Look for the “Better for You” logo on menu items in MWR facilities 

Â Order 1 slice of veggie pizza or thin-crust cheese pizza

Â Substitute a side-salad with low-fat dressing, fresh fruit, or baked 

potato in place of a not-so-healthy side (french fries, onion rings) 

Â Drink water instead of a sugary beverage (regular soda, sweetened 

tea, fruit-ade, etc)

Â Order a kids’ meal rather than a “value meal” with “light” lemonade, 

white milk, or ice-water

Â Skip or ask for salad dressing and other high-fat condiments on the 

side (sauces, butter) to better control portions and calories

Â Split entrees with a friend, relative, or spouse

116
NUTRITION

A Soldier’s Guide to Recommended Daily Servings

Recommended Daily 

Servings by Food 

Group**

What Counts as a Serving?*

8 Cups of Fruit and 

Vegetables**

What Counts as 1 Cup of Fruit?*

• 1 medium-sized fresh fruit

• 1 cup of fresh or canned fruit

• 1⁄2 cup dried fruit

What Counts as 1 Cup of Vegetables?*

• 2 cups of leafy greens

• 1 cup of cooked or raw veggies

• 1 small baked potato

3–8 oz. Grains **

What Counts as 1 oz?*

• 1 cup dry cereal

• 1⁄2 cup cooked cereal, pasta, rice

• 1 slice of bread

• 1⁄2 bun or 1⁄2 English muffin

5–10 oz. Proteins**

What Counts as 1 oz?*

• 1 oz. cooked meat, fish, poultry

• 1⁄4 cup cooked beans

• 1 egg

• 1⁄4 cup tofu

• 1 tbsp. nut butter

• 1⁄2 oz. nuts (11-12 whole almonds, 24 pistachios, 

7 Walnut halves)

3–4 Cups of Dairy**

What Counts as 1 Cup?*

• 1 cup (8 oz) of milk, yogurt

• 1 1⁄2 oz. hard cheese

• 2 slices of processed cheese

• 1/3 cup shredded cheese

Added Oils: Use 

sparingly (5–8 tsp. /day)**

3 tsp. = 1 tbsp.

What Counts as Added Oils?*

• Vegetable oil, margarine, butter, salad dressing, 

mayonnaise, coffee creamer, etc.,

1 tsp. = approx. 5 g total fat

** Recommended daily servings vary based on calorie needs.

* For additional examples of portion sizes by food group, please visit www.choosemyplate.gov

Â Limit your consumption of alcohol–Alcoholic beverages contain 

empty calories and can stimulate your appetite which can lead to 

over-eating 

Â Stop when you are satisfied: Take leftovers with you if you have 

access to refrigeration 

117
High Octane Fuel: 93

CARBS

• Beans (Black, Kidney, Navy) 

• Black-eyed peas

• Brown rice 

• Corn

• Green peas 

• High fiber crackers

• Lentil, black bean and pea soup

• Low fat refried beans

• Sweet potato/Yam 

• Whole grain bread

• Whole grain bagels

• Whole grain cereal

• Whole grain tortillas

• Whole grain waffles

Protein

• 95% Ground beef or turkey

• Beans & peas

• Chicken (white meat/skinless)

• Deli meat (turkey, ham, beef)

• Eggs (especially omega 3 eggs)

• Egg whites

• Lean beef steak

• Lean ham steak

• Lean jerky

• Low-fat cottage cheese

• Yogurt

• Milk: Non-fat and 1%, Nut 

butters: Almond/peanut

• Non-fried fish

• Tofu

• Trimmed pork chops

• Tuna (in-water)

• Turkey, white meat/skinless

Fat

• Avocado

• Flax seed and flax oil

• Natural almond butter

• Natural peanut butter

• Olive oil

• Canola Oil

• Peanuts

• Pumpkin seeds

• Raw almonds

• Raw cashews

• Raw pecans

• Raw pistachios

• Raw walnuts

• Sunflower seeds

fuel for performance Choose Your Fuel

118
NUTRITION

Regular Octane Fuel: 89

CARBS

• Baked beans

• Baked chips

• Boiled new potatoes

• Cereal bars

• Corn tortillas

• Cornmeal/cornbread

• Crackers

• Cream of wheat

• Flour tortillas, French bread 

• French toast, Hamburger/hot 

dog buns 

• Macaroni, Pancakes, Pasta, 

Pita bread Pretzels, Ravioli, 

Rice cakes 

• Spaghetti, Waffles, White bread, 

and White rice

Protein

• 85% Ground beef/turkey

• Chicken (dark/skinless)

• Milk: 2% and low-fat flavored

• Turkey (skinless/dark)

Fat

• Butter (in small amounts)

• Dry roasted nuts/seeds

• Reduced fat mayo

• Reduced fat salad dressing

• Reduced fat sour cream

• Reduced fat cheese

• Regular peanut butter

Low Octane Fuel: 87

CARBS

• Biscuits

• Croissants

• Doughnuts

• Fettuccini alfredo

• French fries

• Hash browns

• Mashed potatoes

• Muffins

• Pop tarts

• Refried beans

• Sugary cereals

Protein

• 75% Ground beef/turkey

• Bacon

• Beef or pork ribs

• Bratwurst

• Chicken (with skin)

• Fried Chicken

• Fried fish/seafood

• Frozen pizza

• Ham on bone

• Regular cottage cheese low-fat

• Whole milk/chocolate milk

Fat

• Fried foods

• Honey roasted nuts/seeds

• Margarine

• Mayonnaise

• Ranch & other salad dressing

• Regular cheese

• Sour cream

• Coconut oil

119
Be a smart shopper! With so many options available in the grocery 

store, it is hard to know which ones are the healthiest choice. Before 

making your food selection, take a few moments to read and compare 

the Nutrition Facts labels and the ingredient lists. The Nutrition Facts 

label can help you determine foods lowest in sodium and sugar, and 

those highest in fiber, vitamins, and minerals. Ingredient lists are a 

great way to learn what is in a packaged food item. Foods and beverages that are minimally processed and contain whole-food ingredients are 

always the best choice. The following examples can help you identify 

what to look for when reading and comparing labels. 

labels Food and Ingredient Label Reading

Nutrition Facts

Serving Size 1 container (170g)

Servings Per Container 8

Ingredients: Cultured Pasteurized Grade A Low Fat Milk, Sugar, Blackberries, Modified Corn 

Starch, Kosher Gelatin, Citric 

Acid, Colored with Beet Juice, 

Ticalcium Phosphate, Natural 

Flavor Pectin, Vitamin A Acetate, 

Vitamin D3.

Protein 5g 10%

Calcium 20%

Nutrition Facts

Serving Size 1 container (170g)

Servings Per Container 1

Cultured Grade A Reduced Fat 

Milk, Pectin.

CONTAINS ACTIVE YOGURT 

CULTURES INCLUDING L 

ACIDOPHILUS

Protein 8g 16%

Calcium 30%

Yogurt A

Number of ingredients: 11

Yogurt B

Number of ingredients: 2

Notes

Ingredients: Look for yogurt with less than five ingredients, no added sugar, and 

live active cultures.

Nutrition: Choose yogurt that has at least 8 grams of protein per 6 oz. serving 

and at least 30% Daily Value for Calcium. When additives replace real food 

ingredients, nutrition declines!

120
NUTRITION

Nutrition Facts

Serving Size 1 container (170g)

Servings Per Container 8

Whole Grain Rolled Oats 

(With Oat Bran), Sugar, Peach 

Flavoured and Coloured Dehydrated Apple Flakes (Dehydrated Apple Flakes [Sulfites], 

Artificial Peach Flavour, Calcium 

Stearate, Citric Acid, Color), 

Powdered Creaming Agent (Hydrogenated Coconut Oil, Hydrogenated Palm Oil, Corn Syrup 

Solids, Sodium Caseinate [Milk], 

Mono and Diglycerides, Sodium 

Silicoaluminate, Dipotassium 

Phosphate, Salt, Guar Gum, 

Calcium Carbonate (Thickener), 

Artificial Flavour.

CONTAINS OAT, SULPHITE, 

MILK, AND SOY INGREDIENTS. MAY CONTAIN WHEAT.

Sodium 160mg 20%

Dietary Fiber 2g 25%

Sugars 9g

Nutrition Facts

Serving Size 1⁄2 cup dry (41g)

Servings Per Container 18

Whole Grain Oats

Protein 5g 10%

Sodium 0mg 0%

Dietary Fiber 5g 25%

Sugars 1g

Oatmeal A

Number of ingredients: 1

Oatmeal B

Number of ingredients: 15

Notes

Ingredients: Oatmeal should 

contain one ingredient: oats! 

Nutrition: Choose oatmeal that 

has at least 3 grams of dietary 

fiber per serving and no more than 

1 gram of sugar. There should 

also be zero grams of sodium.

121
Nutrition Facts

Serving Size 1 oz. (28g)

Servings Per Container 1

Potatoes, Sunflower Oil and/

or Corn Oil, and Salt. No 

Preservatives.

Nutrition Facts

Serving Size 1 oz. (48g)

Servings Per Container 14

Rice Flour, Vegetable Oil 

(Contains One or More of the 

Following: Corn Oil, Cottonseed Oil, Soybean Oil, and/

or Sunflower Oil), Dried Potatoes, Corn Flour, Maltodextrin, 

Wheat Starch, Modified Rice 

Starch, Sugar and Triglycerol 

Mon-Oleate, Contains 2% or 

Less of: Malted Barley Flour, 

Wheat Bran, Salt, Dried Black 

Beans, Whey, Buttermilk, 

Monosodium Glutamate, 

Garlic Powder, Coconut Oil, 

Natural and Artificial Flavors, 

Onion Powder, Dextrose, Sour 

Cream (Cream, Nonfat Milk, 

Cultures), Cultured Nonfat 

Milk, Citric Acid, Lactic Acid, 

Apple Cider Vinegar, Nonfat 

Milk, Vinegar, Disodium Inosinate, Disodium Guanylate, 

Sodium Caseinate, Modifieed 

Food Starch, and Soy Protein.

Potato Chips A

Number of ingredients: 4

Potato Chips B

Number of ingredients: 37

Notes

Ingredients: Ingredients 

should be simple and easy to 

pronounce. Potatoes should be 

the first ingredient and there 

should be no hydrogenated oil.

122
Sweetened Iced Tea

Number of ingredients: 11

Unsweetened Iced Tea

Number of ingredients: 3

Notes

Ingredients: Choose unsweetened 

varieties for less ingredients and no 

added sugar. Ingredients are listed 

in order from greatest amount to 

the least. There should not be more 

sugar than tea in iced tea!

Nutrition: Unsweetened tea 

should have zero calories and zero 

grams of sugars.

Nutrition Facts

Serving Size 12 fl. Oz. (240mL)

Servings Per Container 2

Purified Water, Green Tea, 

Ascorbic Acid (Vitamin C)

Calories 0 

Total Carb 0g 

Sugar 0g

Nutrition Facts

Serving Size 12 fl. Oz. (240mL)

Servings Per Container 2

Water, High Fructose Corn 

Syrup, Tea, Phosphoric Acid, 

Sodium Hexametaphosphate (to 

protect flavor), Potassium Sorbate and Potassium Benzoate 

(preserve freshness), Caramel 

Color, Calcium Disodium EDTA 

(to protect flavor), Natural Flavor, 

Red 40.

Calories 130 

Total Carb 34g 

Sugar 1g

NUTRITION

123
Chocolate Drink

Number of ingredients: 19

Chocolate Milk

Number of ingredients: 7

Notes

Ingredients: Think chocolate 

milk and chocolate drinks are the 

same? Think again! Chocolate 

milk has very simple ingredients 

and chocolate drinks are highly 

processed—they are loaded with 

additives and high fructose corn 

syrup.

Nutrition: Chocolate milk is 

naturally a good source of calcium 

and contains 8 grams of protein 

per cup! 

Nutrition Facts

Serving Size 12 fl. Oz. (240mL)

Servings Per Container 2

Low fat Milk, Sugar, Cocoa Powder (Alkali Processed), Natural 

Flavor, Carrageenan, Vitamin A 

Palmitate and Vitamin D3.

Protein 8g

Calcium 30%

Vitamin D 25%

Nutrition Facts

Serving Size 12 fl. Oz. (240mL)

Servings Per Container 2

Water, High Fructose Corn 

Syrup, Whey (From Milk), Corn 

Syrup Solids, Cocoa (Alkali 

Process), Partially Hydrogenated 

Soybean Oil, Tricalcium Phosphate, Sodium Caseinate (From 

Milk), Nonfat Dry Milk, Salt, Dipotassium Phosphate, Xanthan 

Gum, Guar Gum, Natural and 

Artificial Flavors, Soy Lecithin, 

Mono and Diglycerides, Vitamin 

A Palmitate, Niacinamide (Vitamin B3), Vitamin D3, Riboflavin 

(Vitamin B2).

Protein 2g

Calcium 10%

Vitamin D 10%

124
Nutrition Facts

Serving Size 1 slice (48g)

Servings Per Container 14

Organic Whole Wheat Flour, 

Water, Cracked Wheat, Wheat 

Bran, Honey, Molasses, Soybean Oil, Salt and Yeast.

Sodium 45mg 2%

Dietary Fiber 4g 15%

Sugar 1g

Iron 8% 

Wheat Bread A

Number of ingredients: 8

Wheat Bread B

Number of ingredients: 24

Nutrition Facts

Serving Size 1 oz (28g)

Servings Per Container 20

Enriched Wheat Flour, Water, 

Wheat Gluten, High Fructose Corn 

Syrup, Honey, Yeast, Contains 2% 

or Less of: Vegetable Oil (Soybean 

and/or Cottonseed Oils), Brown 

Sugar, Salt, Dough Conditioners 

(Mono- And Diglycerides, Ethoxylated Mono- and Diglycerides, 

Ascorbic Acid, Azodicarbonamide, 

Enzymes), Calcium Sulfate, Calcium 

Propionate (Preservative), Distilled 

Vinegar, Guar Gum, Yeast Nutrients 

(Monocalcium Phosphate, Calcium 

Sulfate, Ammonium Sulfate), Corn 

Starch, Soy Lecithin, Soy Flour.

Sodium 135mg 6%

Dietary Fiber 2g 6%

Sugar 3g

Iron 4% 

NUTRITION

Notes

Ingredients: The first ingredient 

should always be “whole wheat” 

or “whole grain” flour. Also, look 

for brands that contain all food 

ingredients, very little additives 

and no high fructose corn syrup or 

hydrogenated oils.

Nutrition: Choose bread with at 

least 3 grams of fiber per slice.

125
Nutrition Facts

Serving Size 1 cup (243g)

Servings Per Container 1

Water, Pasta (Flour, Water, Egg), 

Chicken, Carrots, Celery, Onions, 

Chicken Base (Chicken, Salt, 

Chicken Fat, Dextrose, Sugar, 

Natural Flavor, Roasted Chicken 

Flavor, Chicken Broth, Turmeric, 

Hydrolyzed Corn Gluten, Lactose, 

Onion Powder, Disodium Inosate, 

Disodium Guanylate, Autolyzed 

Yeast Extract and Spices), Modified 

Food Starch, Vegetable Base (Salt, 

Hydrolyzed Corn Gluten, Lactose, 

Sugar, Onion Powder, Disodium 

Inosate, Disodium Guanytate, 

Autolyzed Yeast Extract, Turmeric, 

Natural Flavorings, Spices) Canola/

Olive Oil Blend, Garlic, Spices

Nutrition Facts

Serving Size 1 cup (243g)

Servings Per Container 1

Chicken Broth, Onions, Carrots, 

Celery, Cooked Chicken (Chicken 

Meat, Water, Corn Starch), Brown 

Rice, Wild Rice, Cornstarch, Roasted Chicken Skin, Chicken Fat, Sea 

Salt, Onion Powder, Garlic Powder, 

Spices, Paprika, Turmeric, Rosemary Extract

Soup A

Number of ingredients: 41

Soup B

Number of ingredients: 18

Notes

Ingredients: Look for soups with 

all food ingredients and very little 

additives. Your soup ingredient label 

should not look like a chemistry 

assignment! 

126
Beef Jerky A

Number of ingredients: 16

Beef Jerky B

Number of ingredients: 16

Notes

Ingredients: Look for jerky that 

contains food ingredients and little 

to no additives, such as Monosodium 

Glutamate (MSG) and sodium nitrite.

Nutrition: Choose the brand lowest 

in sodium.

Nutrition Facts

Serving Size 1 oz. (28g)

Servings Per Container 3.5

Beef, Water, Sugar, Less Than 2% Salt, 

Corn Syrup Solids, Dried Soy Sauce 

(Soybeans, Salt, Wheat), Hydrolyzed 

Corn and Soy Protein, Monosodium 

Glutamate, Maltodextrin, Flavorings, 

Sodium Erythorbate, Sodium Nitrite

Sodium 590mg 25%

Nutrition Facts

Serving Size 1 oz. (28g)

Servings Per Container 3.5

Organic Beef, Organic Sugar, Water, 

Organic Apple Cider Vinegar, Salt, 

Yeast Extract, Organic Black Pepper, 

Seasoning (Celery Powder, Salt, Lactic 

Acid Culture), Organic Garlic Powder, 

Natural Smoke Flavoring

Sodium 470mg 20%

NUTRITION

127
Choose this Not that

Start Strong

Turkey Sandwich on Whole 

Wheat Bread and an Orange

Greasy Burger and 

French Fries

Cheerios with Banana Slices 

and 1% Milk Glazed Donut

Stay Strong

Water or Sports Drink Energy Drink

Finish Strong

Banana and Chocolate Milk Beer and Chicken Wings

Fruit Smoothie Bag of Chips

Oatmeal with Fruit and

 Nuts, Hard-boiled Egg 

and low-fat Milk

Pancakes with Butter and 

Syrup with a side of Bacon

Optimal Fueling for Performance

Your body is like a high performance vehicle. It needs to be filled 

with high quality fuel and the right fluids to get maximum performance. Maximize your performance by properly fueling your body 

before, during, and after your workout.

128
Healthy Snacking Made Easy

Choose this Not That

Granola Bar Chocolate Chip Cookies 

Cup of Fresh Vegetables Potato Chips

Banana Candy Bar

1⁄2 Peanut Butter Jelly (low 

sugar jelly) Sandwich Cheese-flavored Crackers

Yogurt Parfait Buttered Popcorn 

Natural Flavored 

Sparkling Water Soda

NUTRITION

A well-balanced performance meal plan should include three nutritious meals with snacks in between. Choose healthy snacks to 

boost energy maintain your mental edge.

129
weight control Weight Control

As a Soldier, meeting body fat standards in accordance with AR 600-

9 is a job requirement. Beyond that, maintaining a healthy body fat 

percentage is critical for optimal performance and good overall health. 

Managing weight is more than going on a diet or upping the amount of 

physical activity. Weight loss and weight loss maintenance is a bit more 

complicated and requires behavior modification and commitment to a 

lifestyle change.

Only intensive counseling has been effective in achieving long-term 

weight control. Intensive counseling is defined as multiple face-to-face 

sessions over a period of time.

to a healthier weigh!

A R M Y

Army dietitians offer a standardized weight management program called, 

ArmyMOVE! to a Healthier Weigh. ArmyMOVE! is a comprehensive, 

evidence-based weight management program that includes behavior modification, activity and diet.

In addition, self-monitoring (via use of accelerometers/pedometers and 

food/activity logs) and maintenance of weight loss is emphasized. ArmyMOVE! meets nutrition counseling requirements per AR 600-9.

The program (Phase I) is spread over three months and requires intensive 

face-to-face contact of six facilitated group sessions followed by two individual sessions with a Registered Dietitian (RD). Upon completion of the 

Phase I minimum requirements, participants follow-up with an RD monthly 

for three months with one last contact on or about the nine-month mark.

Keep your weight in check! If you within 2% of 

body fat standards, be proactive and consider 

utilizing the Army Move! Program for prevention. 

130
NUTRITION

Weight Loss Tips

1. Set reasonable, achievable and measurable goals. Write them down 

and post them where you see them every day.

2. Weigh yourself at least once a week. Weigh the same time each day, 

preferably first thing in the morning, and use the same scale. Track 

your progress.

3. Replace junk food in your diet with healthier foods—whole grains, 

fruits and vegetables, lean proteins, and healthy fats from foods like 

nuts and seeds. 

4. Don’t skip meals and keep healthy snacks like fruits and vegetables 

handy. 

5. Drink 2 cups of water right before a meal. This helps you feel full and 

may help reduce caloric intake. 

6. Listen to your body. Eat when you feel the first pangs of hunger. Stop 

as soon as you start to feel satisfied (neither full nor hunger). 

7. Eat slowly. Taking at least 20 minutes to eat gives your “fullness 

signal” a chance to kick in. 

8. Reduce the number of times you eat foods prepared away from 

home. Pack your lunch and cook dinner at home. 

9. Reduce calories by decreasing portions a little at each meal. 

Decrease high calorie food and increase lower calorie foods like 

vegetables. Try eating on a 10-inch plate or smaller. 

10. Learn how to read and interpret food labels.

131
Tips for Maintaining Weight Loss

1. Keep your eating patterns consistent. Try to eat meals and snacks at 

roughly the same time each day. 

2. Eat breakfast every day.

3. Don’t skip meals. Plan ahead and keep healthy snacks handy.

4. Building exercise into your daily routine. Regular exercise helps 

prevent weight re-gain. 

5. Weigh yourself regularly. Once per week is sufficient. 

6. Keep a food diary. Evaluate your calorie intake at least once every 

two weeks.

7. Stay committed to a healthy diet. Use your food diary to evaluate your 

daily nutrition choices. 

8. Minimize screen time. This promotes sitting and inactivity. Commit to 

moving more and sitting less throughout the day. 

9. Exercise at least an hour a day, almost every day. Spice it up by trying 

different activities. 

10. Watch your calorie intake 

because as your body becomes 

smaller, it burns fewer calories. 

Reassess calorie needs every 

few months. 

11. Eat a variety of foods from 

all of the food groups to get 

the nutrients you need. A wellbalanced diet will help keep 

you healthy and your weight in 

check. Try and choose foods 

from at least 3–4 food groups at 

each meal and snack.

 

132
NUTRITION

133
134
» Te

c

hno

logy

135
technology Technology

Did you know that technology can help reach one’s

fitness and health goals?

Using technology can help you reach your Performance Triad target 

goals. You can get feedback, social engagement, motivation, and additional information. There are numerous mobile apps and other technology tools that you can use—find the one that works for you!

Your smartphone is a powerful partner in enhancing performance and 

personal readiness. Over 50% of smartphone users search for health 

information on their phones and one out of five has at least one health 

app on their phone. Most individuals surveyed on this topic like apps 

that focus on exercise, nutrition, and weight loss.

» The Smartphone is a powerful partner in enhancing performance 

and personal readiness. Over 50% of Smartphone users search 

for health information on their phones and one out of five has at 

least one health app on their phone. Most individuals surveyed 

on this topic like apps that focus on exercise, nutrition, and 

weight loss.

» Leveraging social media for health and readiness: Virtual 

support groups help keep you motivated to meet weight loss 

goals. People who listened to podcasts, read daily health-related posts, and posted daily Twitter updates on weight loss 

experienced greater weight loss than those who just reviewed 

podcasts. Researchers found every 10 tweets posted resulted in 

~0.5% weight loss.

» Personal Readiness Devices (PRD): Devices that track user 

activity, nutrition, and sleep can help them meet their health and 

performance goals. These devices combine biosensors, web 

or smartphone applications, and online communities so users 

can track personal progress, create online competition between 

friends, and use the data to help motivate change.

» Evidence supporting the effectiveness of activity monitoring 

technology for promotion of physical activity behavior is 

emerging. Self-monitoring through the use of pedometer-based 

interventions has increased awareness and physical activity 

during 1–6-month trials. Individuals who used tracking devices 

increased their physical activity by 26.9% over the baseline.

136
websites Websites

TECHNOLOGY

» Army Medicine: http://www.armymedicine.mil 

Army Medicine strives to maintain relevancy in the quickly changing environment to help the organization transform to meet new 

challenges and demands, while simultaneously maintaining the 

current global mission. There is the fundamental need to improve 

readiness in the context of health, resilience and performance. 

To strengthen the readiness and performance of Soldiers, Army 

Medicine must optimize health and resilience by improving the 

quality of sleep, activity, and nutrition. Visit this site for additional information on Performance Triad. 

» ArmyFit: ArmyFit is an interactive social media resource to help 

Soldiers and Families reach their health and wellness goals. It is 

similar to Facebook, but it is focused on enhancing performance 

and health. Take your Global Assessment Tool (GAT v2.0) on 

ArmyFit to see where you stand on health, fitness, and resiliency. 

The GAT 2.0 results integrates electronic resources to help 

Soldiers and Family members assess their resiliency and health 

in the areas of Emotional, Social, Family, Spiritual, and Physical domains and scores you on your Performance Triad target 

behaviors. Join the Performance Triad group on ArmyFit. If you 

use a PRD or activity monitor app you can now sync and share 

your data on ArmyFit.

» H.E.A.L.T.H.: The Healthy Eating Activity Lifestyle Training 

Headquarters is a web and smartphone app that helps promote 

performance nutrition and exercise. It was developed using AR 

600-9 and APFT standards, and the expertise from nutrition, 

fitness, and behavior experts. H.E.A.L.T.H. is designed to help 

users maintain or lose weight and to improve fitness by providing personalized nutrition and fitness plans. The programs is 

updated as users meet their goals. Your family can use it too! 

H.E.A.L.T.H. has been successfully used by over 8,000 Soldiers 

to lose weight and improve their performance nutrition.

137
» Human Performance Resource Center HPRC: The Human Performance Resource Center is an online, one-stop clearinghouse for 

evidence-based information and key resources to help Warfighters 

and their Families in all aspects of performance to achieve Total 

Fitness and, ultimately, human performance optimization.

▪ Family & Relationships includes topics such as relationship 

enhancement, family resilience, deployment phases, family 

nutrition and physical fitness, geared towards the specific 

needs of military families.

▪ Physical Fitness covers topics such as physical training and 

exercise, injury prevention, weight management, fitness 

tools, and resources specifically for women.

▪ Dietary Supplements: Check out special section, Operation 

Supplement Safety, to learn in-depth information about 

dietary supplements and how to choose them wisely..

▪ Nutrition has topics such as nutrition basics, alerts, resources, interactive tools, and “Fighting Weight Strategies.”

▪ Mind Tactics addresses topics such as mental focus/toughness, resilience, relaxation, stress management, getting 

the best sleep, and alcohol, tobacco, and drugs.

▪ Environment contains information that will help users 

perform optimally in extreme conditions of heat, altitude, 

aerospace, water, and more.

▪ Total Force Fitness highlights information and resources 

on total fitness, bringing together all the above domains 

to help Warfighters develop resilience and optimal performance, as well as integrative performance enhancement 

programs and practices and detailed strategies for pain 

management.

▪ What does this mean for users? HPRC translates evidencebased materials on various aspects of performance, 

creates materials on specific topics, and highlights existing resources. Users can go to any HPRC domain and find 

pertinent information—anything from brief downloadable 

“recipe/tip cards” to longer pieces that address specific 

topics. Each domain has unique information related to its 

subject area, many related specifically to the military.

» Sleep Education: Along with nutrition and exercise, sleep is one of 

the three pillars of a healthy lifestyle. 

http://bit.ly/healthysleepbasics

138
TECHNOLOGY

smartphone apps Smartphone apps

Performance Triad App

The Performance Triad app helps users learn how to 

use sleep, activity, and nutrition to optimize performance and improve their health.

Battle Buddy

This app helps users be a good Battle Buddy by 

providing the tools and information needed to 

assist user’s buddy during a crisis. It also provides 

tips and tools to help users intervene before the 

situation reaches crisis proportions. This app is 

organized into two primary areas, “My Buddies” 

and “My Resources.”

 CBT-I Coach 

The app will guide users through the process of 

learning about sleep, developing positive sleep 

routines, and improving their sleep environments. 

It provides a structured program that teaches strategies proven to improve sleep and help alleviate 

symptoms of insomnia. CBT-i Coach is intended 

to augment face-to-face care with a healthcare 

professional. It can be used on its own, but it is not 

intended to replace therapy for those who need it.

Mindfulness Coach

The Mindfulness App helps users to reduce stress 

and increase wellbeing. Scientific research proves 

that regular practice for 20 minutes a day brings 

desired effects.

139
Operation Care Package (game)

Operation Care Package is a fun, physics-based game

where users use a cannon to shoot care packages 

at challenging obstacles. Earn gold, silver and bronze 

medals to unlock additional levels. Score too low to levelup? Users can play any challenge again without losing 

points. Game play is easy to learn and can be played by 

all ages. Connect with family and friends by inviting them 

to play—or challenge them to beat their score!

Tactical Breather

The Tactical Breather application can be used to gain 

control over physiological and psychological responses 

to stress. Through repetitive practice and training, 

anyone can learn to gain control of their heart rate, 

emotions, concentration, and other physiological and 

psychological responses during stressful situations.

T2 Mood Tracker

T2 Mood Tracker is a mobile application that allows 

users to monitor and track emotional health. Originally 

developed as a tool for service members to easily 

record and review their behavior changes, particularly 

after combat deployments, it has now become very 

popular with many civilian users around the world.

Breathe2Relax

Breathe2Relax is a portable stress management tool. 

Breathe2Relax is a hands-on diaphragmatic breathing 

exercise. Breathing exercises have been documented 

to decrease the body’s ‘fight-or-flight’ (stress) response 

and help with mood stabilization, anger control, and 

anxiety management.

140
TECHNOLOGY

NHLBI BMI Calculator:

The National Heart, Lung, and Blood Institute’s BMI 

(Body Mass Index) calculator is a useful tool to screen 

for weight categories that may lead to health problems. 

The downloadable phone application puts the fully 

functioning calculator right on the user’s phone, along 

with links to resources on the NHLBI site.

Army Physical Readiness Training (FM-7-22):

A Quick and Handy PRT Reference. NOW WITH BONUS 

CONTENT: NAVY SEAL FITNESS

The conduct of Army PRT follows the principles of precision, progression, and integration. These principles 

ensure that Soldiers perform all PRT sessions, activities, drills, and exercises correctly, within the appropriate intensity and duration for optimal conditioning and 

injury control.

Platoon Leader Handbook (Android only):

This application allows a platoon leader to organize a 

variety of information about their squad in their phone.

NOFFS—Navy Operational Fitness Fueling System:

Provides the Navy with a “best in class” physical fitness and nutrition performance resource that provides 

guidance to Sailors and Navy health and fitness professionals. NOFFS instructs individuals on how to physically train effectively and safely, and how to make healthy 

nutrition choices in both shore-based and operational 

environments.

141
142
» Warrior ChallengeS

143
Warrior Challenges Warrior Challenges

Take a Warrior Challenge! This area of the guidebook has 26 challenges 

for you and your team to choose from. You can challenge yourself, your 

team, or a unit such as a company, battalion or even a Brigade!

Unit challenges are highly motivating and build esprit-de-corps. They can 

also push you to dig deep and achieve what seems difficult. They can help 

train you to find the mental, emotional and physical reserve when you are 

in harms way.

Always remember, though, to be careful and stay safe. Do your risk assessment and treat it like any other training event. Check your ego at the door 

and don’t push it when your body is in pain. Have fun, but be smart and 

remember, Safety First!

144 144
Building Esprit-de-Corps Building Esprit-de-Corps

Warrior ChallengeS

Baseline Testing

Establish a baseline and track it! You can’t measure improvement if you 

don’t know where you started. Start with some “baseline” events with 

easily accessible standards for age that you can use for comparison.

The APFT is a great example, but don’t limit yourself to this alone. Try the 

Navy Fitness Test or the Marine Combat Fitness Test to challenge yourself 

to a different standard. Use 1, 3, or 5 repetition maximum powerlifts to 

test your strength.

Organizing Individual, Team and Unit Challenges

These challenges can be done individually or as a team. 

Individual Challenges:

These are designed to be done on their own but can also be done in a 

group to receive immediate feedback. 

Team Challenges:

» Option 1: Break down the challenges into distinct pieces. For 

example, if you have a team of 3 and the challenge is a Sprint 

Triathlon, you can have 1 person swim, 1 bike and 1 run.

» Option 2: Form teams of 8–10 that perform the entire event, but 

score only the best 4 or 5 towards the challenge score (see Army 

Ten Miler team rules: http://bit.ly/ArmyTenMiler).

Unit Challenges:

You can challenge larger groups, for example Company, Battalion or even 

the whole Brigade. Combine several of the individual/team challenges and 

track them over time. Add points to each challenge and the group with the 

most “points” win.

WARRIOR CHALLENGES

145
Score to Perform! Score to Perform!

Scoring Suggestions

Here are some suggestions to score your events and make them even 

more competitive and fun.

Individual and Team Events

Score each participant in a rank order fashion. For example, whoever finishes first is given a score of “1.” The next person is then given a score 

of “2,” and so on. If you have 10 people in your squad or group, you 

will have 10 total scores ranging from 1 to 10 (you can also assign the 

scores the other way: 10 for the first and 1 for the last).

Ensure you have rules for tie-breakers for each event! 

Then collect points over the next 6 months using a combination of 

challenges.

Unit Challenges

For Company, Battalion or Brigade challenges, establish a point system 

for the different events. We recommend choosing multiple challenges and 

assigning points for each event.

You can assign different levels of points for the level of difficulty for each 

event and for performance levels. Also, provide points for participation 

and completion of particular events. At the end of all the events, add 

them up for the final winner!

A proper scoring system is important to help ensure each Soldier has 

an opportunity to participate and contribute to the unit’s success, while 

not being intimidated by the challenges. This way, you can all celebrate 

together while inspiring teamwork, building camaraderie and reinforcing 

the Warrior Ethos of the American Soldier.

I will always place the mission first.

I will never accept defeat.

I will never quit.

I will never leave a fallen comrade.

— The Warrior Ethos

146
WARRIOR CHALLE arrior ChallengeGES

147
Weekly Challenge Options Weekly Challenge Options

Challenge Description Level 

(Individual, Team)

“Double 

Marathon”

Get 104,800 steps in one 

week (that’s 2 marathons!) Individual

Medicine Ball 

Throw

20 lb vs. 14 lb 

(scored by distance) Individual, Team

Walking Lunge 400m walking lunge (time) Individual, Team

Ranger Bench 

Press

Max repetition bench press at 

a goal weight of the Soldier’s 

body weight

Individual

Ranger Run 5 mile run 

(Goal= under 40 minutes) Individual, Team

Ranger 

Deadlift

Max repetition deadlifts at a 

goal weight of [Soldiers body 

weight x 1.5]

Individual

Kettlebell Push 

Press

100 kettlebell push press 

35lb for time Individual

Row Rowing machine

5 kilometers for time Individual, Team

Ruck March 4/8/12 mile ruck march with 

35lb minimum load Individual, Team

Bike 6/12/25 miles Individual, Team

Core Challenge Longest time in 4 plank positions (front/side x2/bridge) Individual, Team

Pull-ups Max repetition pull-ups Individual

Functional 

Fitness

 Workout

400m Run, 21 goblet squats 

(53lb kettlebells), 12 pull-ups3 Rounds Individual

148
Challenge Description Level 

(Individual, Team)

SOF THOR-3 

Deadlifts 3-repitition max deadlifts Individual

Shuttle Run 300m shuttle run Individual

Rope Climb 3 rope climbs (15ft) Individual

Run 5K/10K/10 mile/13.1 mile/ 

26.2 mile Individual, Team

Burpees 7 minutes of burpees Individual, Team

Powerlifting 1-repetition maximum of bench 

press, deadlift, back squat Individual, Team

Sprint Triathlon Swim 500 M/Bike 12 miles/

Run 5k Individual, Team

Swim 15 consecutive minutes 

for distance Individual, Team

Ground to 

Overhead

30 reps for time with 

a goal weight of 

[Soldier’s body weight x .75]

Individual

Navy Seal PT 

Test

Swim 500 yards; 2 min pushups; 2 min situps; Max rep 

pull-ups; Run 1.5 miles

Individual

Marine Combat 

Fitness Test

880 yard run, 30 lb ammo lift, 

300 yard maneuver run Individual

Obstacle 

Course

Design an obstacle course 

(suggested one in FM 7-22) Individual, Team

1946 Army 

PT Test 

Try the WWII standards!

http://bit.ly/1946ArmyPT Individual

WARRIOR CHALLENGES

149
The Finish Line The Finish Line

You can also give other non-fitness “bonus” points for promoting health 

and wellness.

Bonus Points:

» Attendance at training events and lectures that promote health

» Army Wellness Center Visit: points for individuals that schedule a 

visit to determine your baseline fitness level. They can measure 

your body composition and determine your aerobic capacity

» Greatest % weight loss

» Greatest % gain on the weight lifting portion

» Family Involvement—double the points for involving Family members 

in any of the challenges

» Submit videos, photos or essays on the meaning of being a member of the Profession of Arms, Professional Soldier Athlete and the 

role of the Performance Triad

» Submit new cadence calls that incorporate the meaning of being a 

member of the Profession of Arms, Professional Soldier Athlete and 

the role of the Performance Triad

» Submit stories on how an individual’s or unit’s health and performance improved by following the Performance Triad curriculum

» Lead, organize or participate in a community “fun run,” health fair 

or other local event

Navy Seal Physical Screening Test Standards

Physical Screening Test Minimum Average Optimum

Swim 500 yards breast or side stroke 12:30 10:00 09:30

Push-ups in two-minutes 42 79 100

Sit-ups in two-minutes 50 79 100

Pull-ups no time limit 06 11 25

Run 1.5 miles 11:00 10:20 09:30

150
Rewards and Recognitions

This area will help you reward individual and team efforts and get recognition for the great things your unit has done!

Rewards

» Major General Aubrey ‘Red’ Newman Award (Forscom Reg 215-8): 

Given to a Soldier who has demonstrated the “ability to mentor, 

coach and/or counsel, subordinates they directly supervise over a 

period not less than 6 months, and include a measurable impact 

their abilities had on a team, squad, section, branch, directorate, 

platoon or unit.”

» Army Achievement Medal for the organizer or winner of the challenges for the unit.

» 3 or 4 day pass or a Certificate of Achievement for the winner of 

an individual/team event.

Recognition

» Performance Triad Streamer.

» Enlist your PAO to help develop stories and postings for social 

media sites or a news article in your local paper.

Resources

Read This!

» FM 7-22: Chapter 7-Execution of training; Chapter 9-Strength and 

Mobility Activities; Appendix E: Obstacle Negotiation

» FORSCOM Regulation 215-8

» 1946 Army PT Standards: http://bit.ly/1946ArmyPT

Explore This!

» www.ArmyPRT.com

» United States Marine Corp Combat Fitness Testing: 

http://www.marines.com/becoming-a-marine/how-to-prepare/cft#

» Army Wellness Centers: http://bit.ly/ArmyWellnessCenter 

Warrior Challenge

151
152
websites

Use the following website for more information on Sleep, Activity, and 

Nutrition as well as other resources.

Army Medicine: http://www.armymedicine.mil Army Medicine is your 

one stop location for information about the Performance Triad, public 

health catalogs of training and education materials, links to social media 

outlets, .links to Army and DoD resources on wellness, health, fitness, and 

resilience (such as the Ready and Resilient Campaign www.army.mil/

readyandresilient).

ArmyFit: ArmyFit is an interactive social media resource to help Soldiers 

and Families reach their health and wellness goals.

• Create a profile, set up connections such as “Performance Triad” group 

to get daily blog, and enter or sync your fitness data.

• Under “My Programs,” you can review your plan, enter weight, activity, 

workouts, food, earn achievements and get support.

• Take the GAT 2.0 and view your results and recommendations as well 

as your RealAge®.

• Topics on Emotional, Social, Family, Spiritual, and Physical dimensions 

for overall health.

H.E.A.L.T.H.: The Healthy Eating Activity Lifestyle Training Headquarters is 

a web and smartphone app that helps promote performance nutrition and 

exercise.

• Exceeding the standards: The optimal goal for Soldiers is not just to 

meet the standards of weight and fitness, but to exceed the standards 

(achieve better than standards) to ensure compliance at 

all times.

• For the Family: Civilian Family Members can use the program to lose 

weight, reduce body fat, improve fitness, improve overall health, and 

support their Soldier in meeting the guidelines in the AR 600-9.

• Enhancing Personnel Readiness & Warfighter Performance:

A primary online resource for proper nutrition and physical fitness 

information needed to ensure personnel readiness and increase their 

Warfighter performance.

• Army H.E.A.L.T.H. Anywhere: Visit armyhealth.pbrc.edu on your mobile 

phone or tablet to experience H.E.A.L.T.H. mobile.

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Human Performance Resource Center (HPRC): HPRC is an online, onestop clearinghouse for evidence-based information and key resources 

to help Warfighters and their Families in all aspects of performance to 

achieve total fitness and, ultimately, human performance optimization.

• HPRC translates evidence-based materials on various aspects of 

performance, creates materials on specific topics, and highlights 

existing resources. Users can go to any HPRC domain and find 

pertinent information—anything from brief downloadable “recipe/

tip cards” to longer pieces that address specific topics. Each domain 

has unique information related to its subject area, many related 

specifically to the military.

• Sleep Education Along with nutrition and exercise, sleep is one of the 

three pillars of a healthy lifestyle. http://bit.ly/healthysleepbasics

• Mind Tactics addresses topics such as mental focus/toughness, 

resilience, relaxation, stress management, getting the best sleep, and 

alcohol, tobacco, and drugs.

• Nutrition has topics such as nutrition basics, alerts, resources, 

interactive tools, and “Fighting Weight Strategies.”

• Check out the special section, Operation Supplement Safety, to learn 

in-depth information about dietary supplements and how to choose 

them wisely.

Physical Fitness covers topics such as physical training and exercise, 

injury prevention, weight management, fitness tools, and resources for 

women.

Total Force Fitness highlights information and resources on total fitness, 

bringing together all the above domains to help Warfighters develop 

resilience and optimal performance, as well as integrative performance 

enhancement programs and practices, and detailed strategies for pain 

management.

Family & Relationships includes topics such as relationship enhancement, 

family resilience, deployment phases, family nutrition and physical fitness, 

many geared towards the specific needs of military families.

Environment contains information that will help users perform optimally in 

extreme conditions of heat, altitude, aerospace, water, and more.

websites

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websites

Operation Live Well: A DoD program that promotes community health and 

focuses on integrative wellness, physical activity, sleep, nutrition, tobaccofree living, and mental wellness.

• Improve health and wellness of the entire community. This website 

contain a set of tools, resources and original content like cookbooks, 

which you can use to adopt or maintain a healthy lifestyle.

• Offers inspirational blog posts and community-wide social media 

engagement.

• Health tools include online tools and mobile applications that can 

help guide, track and measure your journey to wellness: http://www.

health.mil/Military-Health-Topics/Operation-Live-Well/Health-Tools

United States Army Public Health Command: (USAPHC) The U.S. Army 

Public Health Command promotes health and prevents disease, injury and 

disability in Soldiers and retirees, their Families, and Army civilians, and 

provides veterinary services for the Army and Department of Defense. 

• Healthy Living

• Active Living

• Alcohol and Substance Misuse

• Behavioral Health

• Health Promotion and Education

• Men’s Health

• Nutrition

• Oral Fitness

• Performance Triad

• Responsible Sexual Behavior & Health

• Sleep

• Soldier Medical Readiness Campaign

• Tobacco-Free Living

• Women’s Health Portal

See Technology Section for list of Smartphone Apps 

Visit: http://bit.ly/OperationLiveWell-tools

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7 Min Workout

Army Fit

Army Medicine

Army Fit Workouts

Army Fit Goal Setting

Army Health

CAPE 

(Module 1)

Changing Eating 

Video

CSF2

Eat Healthy tips

Eating on Budget

Food Nutrition News 

Goal Setting 

(Module 15)

Setting Goals 

Goal Setting 2 

Goal Setting 2_15 

Health David 

Bitterman 

Healthy Family 

Matters 

Healthy Sleep Basics

HPRC Program 

Guide

QR codes

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QR codes

HPRC – Family 

Nutrition

Family Eating Habit

HPRC – Nutrition 

HPRC – Program 

Guide

HPRC – PT Videos

Module 9 

HPRC – Verticalcore

MFT (Module 15)

Never Give Up

Overcoming 

Obstacles 

(module 15) 

Personalize Nutrition 

HPRC

HPRC – Mind Tactics 

Stress

PT Tools App 

R2C Module 15

R2C – main 

ARP6-22

Scanpg – Sports

Nutrition 

War Fighting 

Nutrition 

Fuel for Performance

Acsmpublic 

157
Extrinsic Rewards

Get Enough Sleep 

Not Recover

Sleep Loss

Take Naps 

Loss of Sleep 

Mind Body Skills

Sleep Tactics

Sleep Well poster

Dr. Dement video

HPRC – Caffeine 

Gum 

Assess Sleep Need

Sleep Deployment 

Army apd

Catch Up on Sleep 

Caffeine Info

Stay Alert gum 

Calculate Energy 

Rations 

Calorie Burn 

Calculator

Burn Per Hour 

QR codes

158
Eating Right poster

Soldier Nutrition 

Urine Chart 

Motivational 

Interview 

Motivational 

Interview – overview 

Motivational 

Interview – 1 

Motivational 

Interview – 2 

Motivational 

Interviewing

Operation Live Well

POA Mil Review 1 

POA Video

Professional Arms 

Paper (Module 1) 

QR codes

159
notes

160
notes

161
notes

162
notes

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Approved for public release, distribution unlimited.

LEARN MORE ABOUT THE PERFORMANCE TRIAD: 

SLEEP, ACTIVITY, AND NUTRITION

AT HTTP://ARMYMEDICINE.MIL