SOLDIER’S GUIDE:

TOOLS FOR THE TACTICAL ATHLETE

» ACTIVITY

» NUTRITION

» SLEEP

PERFORMANCE TRIAD
Sleep......................................................................................................6

Activity...................................................................................................14

Nutrition................................................................................................28

Technology............................................................................................50

Planner..................................................................................................52

table of contents Table of Contents
4

5

» SLEEP
6 7

Best Sleep Habits: 

Â Sleep 7–8 hours every 24 hours

Â Go caffeine free 6 hours before lights out

Â Finish PT 3 hours before lights out

Â Establish a wind-down routine starting 30–60 minutes 

before lights out. Stop using electronics. Read or listen 

to relaxing music instead.

Â Empty your bladder just before lights out so the need to urinate 

won’t interrupt your sleep

Â Sleep in a safe, quiet place: if tactically permitted, use soft foam 

earplugs or a fan to block sounds; use a sleep mask to block light

Â Wake up at the same time every day of the week

Â If you still have sleep problems 2 weeks after 

correcting your sleep habits, talk to your healthcare provider

Signs of Insufficient Sleep:

Â Struggling to stay awake during mission breaks, guard duty, 

or driving

Â Difficulty understanding or tracking information

Â Attention lapses

Â Irritability, decreased initiative/motivation

Overcoming Sleep Distractors: 

Â Nap as much as possible to get 7–8 hours of sleep every 24 

hours

Â If tactically permitted, use soft foam earplugs and a sleep mask 

or room fan to block noise/light

Â Do not use any drugs (prescription or over-the-counter) to help 

you sleep unless you are taking them under the guidance of your 

healthcare provider

SLEEP

introduction Sleep: A Guide for Soldiers

Loss of Sleep = Loss of Performance

Sleep is critical for sustaining the mental abilities you need for success in 

training and on the battlefield. Even simple tasks such as communicating, 

driving, or plotting grid coordinates can be impaired by inadequate sleep 

(anything less than 7-8 hours every 24 hours). Soldiers can correctly site a 

target - but they might select the wrong target.

Combat operations can create situations where inadequate sleep becomes 

the norm. Soldiers who do not get enough sleep accumulate a sleep debt 

that must be paid off by getting the needed sleep. It’s mission-critical to 

make sleep a top priority.

Inadequate sleep impairs these (and other) abilities:

Â Detecting and appropriately determining threat level

Â Requesting indirect fire

Â Coordinating squad tactics

Â Integrating range cards

Sleep is CRITICAL for sustaining the 

mental abilities you need for success 

in training and on the battlefield.
8 9

SLEEP

Before Â Get at least 7–8 hours of sleep 

every 24 hours the week before 

the operation so that you start the 

mission with a full sleep bank.

During Â If possible, get 7–8 hours of sleep 

every 24 hours.

Â If 7–8 hours is not possible, take naps 

when mission permits to minimize 

your sleep debt.

Â Use caffeine to temporarily sustain 

mental performance until you can 

obtain sleep.

After Â Get extra sleep each day to pay off 

your sleep debt and resupply your 

sleep bank.

Using Caffeine

Sustained 

Operations

(no sleep)

Â 200 milligrams (mg) at about midnight

Â Take 200 mg again at 0400 and 0800 

hours, if needed

Â Use during daytime (1200, 1600 hours) 

only if needed

Night 

Ops with 

Daytime 

Sleep:

Â 200 mg at the start of night shift

Â 200 mg again 4 hours later

Â Last dose: at least 6 hours before 

sleep period

Restricted 

Sleep

(< 6 hrs)

Â Take 200 mg upon awakening

Â Take 200 mg again 4 hours later

Â No caffeine within 6 hours of lights out

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

® Use of trademark names does not imply endorsement by the U.S. Army and is 

 intended only to assist in the identification of a specific product. 

Sleep Tactics Sleep Tactics for Sustained Operations
10 11

SLEEP

Sleep is vital for health, performance, and well-being—and the better the 

sleep, the greater its benefits. That is why proper sleep hygiene practices 

(habits that promote optimal sleep duration and quality) are important for 

all adults.

Â 1. Create a quiet, dark, comfortable sleeping environment. Cover 

windows with darkening drapes or shades (dark trash bags work 

too) 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 can’t, use extra blankets to stay warm. Use the room 

fan to muffle noise AND keep you cool.

Â 2. Remove distractions from the bedroom. Make 

sure your bed is comfortable and use it only 

for sleeping. Don’t read, watch TV, or listen 

to music in bed. Remove all TVs, computers, 

and other “gadgets” from the bedroom. 

Don’t dwell on, or bring your problems or 

emotionally upsetting arguments to bed.

Â 3. Stop caffeine at least 6 hours before 

bedtime. Caffeine promotes wakefulness 

and disrupts sleep. 

Â 4. Don’t drink alcohol before bed. Alcohol 

initially makes you feel sleepy, but 

it 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—

Sleep Habits 10 Effective Sleep Habits for Adults

also disrupts sleep. If you need help to stop drinking or using 

nicotine products, see your healthcare provider for options.

Â 5. Get your exercise in by early evening. Exercising is great—

just be sure to finish at least 3 hours before bedtime so you 

have plenty of time to wind down. 

Â 6. Don’t go to bed hungry. A light bedtime snack (e.g., milk 

and crackers) can be helpful, but do not eat a large meal 

close to bedtime. And empty your bladder just before you go 

to bed so that the urge to urinate doesn’t disrupt your sleep.

The following sleep hygiene habits are especially critical for those 

experiencing sleep problems:

Â 7. Maintain a consistent, regular routine that starts with a 

fixed wake–up time. 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 so that you target 7–8 hours of 

sleep. 

Â 8. 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 wake up 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. 

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

poor/reduced nighttime sleep, but naps can cause problems 

falling asleep or staying asleep at night—especially if those 

naps are longer than 1 hour and/or if they are taken late 

in the day (after 1500 hours). If you need to nap for safety 

reasons (for example, to drive), try to take a short (30–60 

minute) nap in the late morning or early afternoon (right after 

lunch), just enough to take the edge off your sleepiness.

Â 10. Move the bedroom clock to where you cannot 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 (or 

remove the clock from the bedroom entirely). 
12 13 » ACTIVITY
14 15

introduction

TRAIN SMART to avoid injuries!

Physical fitness and activity are crucial to ensuring our Soldiers perform as 

elite athletes. Each year, Soldiers are injured, some fatally, while exercising 

or participating in sports or other recreational activities. In fact, sports and 

physical training (PT) are the third leading cause of injury hospitalizations. 

Fortunately, many of these injuries can be prevented by training smart and 

following some simple steps:

Â When beginning a new activity, gradually increase the intensity 

and duration of your workout as your fitness level improves.

Â Vary your workouts to include a combination of strength, endurance, 

and mobility training.

Â Wear a mouthguard for high-risk activities like combatives, football, 

basketball, boxing, soccer, and extreme sports.

Â Replace lost nutrients within 30–60 minutes of high–intensity activity 

with some lean protein, quality carbohydrates (like whole grain breads, 

fruits, and milk), and water.

Â Wear synthetic-blend socks like polyester and acrylic (not cotton) to 

prevent blisters.

Additional Tips for SMART Training

Â Do dynamic warm–ups before exercising and static stretching 

after exercising.

» Dynamic stretching exercises warm up the muscles and body 

tissues by moving the body through the full available range of 

motion.

▪ Stretching dynamically before exercise can increase power. 

Example—The Bend and Reach.

» Static stretching involves slow movements that hold the stretch for 

15 to 30 seconds.

Â Maintain your fitness while on a deployment or an extended field mission by continuing the level of intensity of your workouts (even if the 

workouts are shorter). 

Â Drop the habit. Smoking and tobacco use can increase your injury risk 

and the time it takes to heal from an injury.

ACTIVITY

Resistance Training

Â Use caution when lifting heavy weight plates to load and unload a barbell.

Â Train with a spotter for high–weight, low–repetition exercises and low–

weight, high–repetition exercises.

Â Use good lifting form when executing a lift. Be sure to control the weight 

when lifting and lowering it.

Â Have a qualified instructor teach you how to perform exercises you are 

not familiar with.

Â Warm up with repetitions of lighter weights.

Â Don’t hold your breath; inhale lowering the weight, exhale pressing it 

back up (Exhale on Effort).

Â Avoid anabolic steroids—they’re illegal and cause adverse health effects.

Â Gradually increase the weight and number of repetitions.

Activity: A Guide for Soldiers

PHYSICAL FITNESS and ACTIVITY

are crucial to a Soldier’s optimal 

performance.
16 17

physical readiness

functional fitness

Army Physical Readiness Training

Functional Fitness: 

Be Prepared for Any Task

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 

tasks within the full spectrum of operations. As a result, the program is 

essential to individual, unit, and force readiness.

Â Army PRT is guided by three principles of readiness training:

» Precision: ensures all PRT activities are executed using proper technique, in order to reduce injury risk.

» Progression: gradually increases the intensity and duration of PRT activities to allow the body to properly adapt to the stresses of training.

» 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.

Â Quick Facts about PRT!

» Designed to minimize injuries commonly sustained in fitness training

» Prepares Soldiers for the Army Physical Fitness Test

» Training activities will increase skills related to warrior tasks and 

battle drills (such as jumping, crawling, lifting, and negotiating 

obstacles)

» Uses aerobic (cardio) and anaerobic (lifting & sprinting) exercises to 

optimize performance

» Includes a four-phase training cycle (similar to the ARFORGEN cycle), 

designed to train Soldiers recovering from deployment (or extended 

absence from unit PRT) to deployment and/or combat missions

» Includes a reconditioning program for Soldiers recovering from 

injury

Check out the Physical Readiness Division’s (PRD) PRT Resources!

Â PRD Facebook: https://www.facebook.com/PhysicalReadinessDivision

Â PRD Webpage: http://www.jackson.army.mil/sites/usapfs/

Â PRT YouTube: http://www.youtube.com/user/ArmyPhysicalFitness

Â Army PRT iPhone App: http://www.armyprt.com/downloads/army-prt-iphone-app.shtml

Â PRT Training Materials: https://atn.army.mil/dsp_template.aspx?dpID=127

The Army’s PT 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 you fit for your 

mission and reduce your risk of injury.

Shoot. Move. Communicate.

Â Deployed Soldiers have identified that the most important tasks 

related to physical readiness involve:

» acquiring and engaging targets

» conducting individual movement techniques in full combat gear

» walking long distances under extreme conditions in full combat gear

» sending and receiving communications during physical exertion

ACTIVITY
18 19

The following exercises demonstrate how training with a 

functional fitness focus can prepare you for the activities 

you may perform during deployment.

Half Kneel Curl & Press Medicine Ball Squats

Jogging

Lateral Hops (Single Leg Alternating)

Acquiring and Engaging Targets Walking Long Distances in Full Combat Gear

Sending and Receiving Communications 

During Physical Exertions

Conducting Individual Movement Technique

ACTIVITY
20 21

Extreme Conditioning Programs (ECPs) are workout programs that combine 

high–intensity exercises with short rest periods between sets. Programs 

like CrossFit®, P90X®, Insanity®, and PT Pyramid* are examples of ECPs. 

ECPs often promise to burn calories, build muscle, shed fat, and get you 

into peak fitness through intense workouts that could push you beyond 

what you can physically handle. ECPs are becoming popular forms of exercise; however, you should know what’s good and bad about these programs and what you can do to avoid getting injured.

The Good

Â ECPs may help:

» burn calories quickly

» build muscle and decrease body fat

» increase strength, power, and stamina

» improve coordination, agility, and athleticism

Â ECPs offer nontraditional exercises during a workout (such as Olympic 

lifts, martial arts, ab/core training, and plyometrics).

Â ECPs combine cardio and resistance training in one workout.

Â Some ECPs require little equipment and can be done almost anywhere.

The Bad

Â Injuries from any ECP may include:

» muscle strains

» torn ligaments

» stress fractures

» tendonitis

» other serious or life threatening 

conditions

Â Many ECPs offer little rest or 

recovery, which can cause early 

fatigue and increase your risk 

of injury.

extreme conditioning Extreme Conditioning Programs

How to Avoid Getting Injured Using ECPs

Â Talk to a healthcare provider BEFORE you start, especially:

» if you have high blood pressure, previous heat injury, or mild 

Traumatic Brain Injury (mTBI).

» if you have an injury that could be affected by ECPs.

Â Work with a certified physical fitness trainer** or physical 

therapist.

Â Don’t do too much too soon! Start slowly, especially if 

you’re a beginner.

Â Stay hydrated and recognize these signs of overexertion:

» muscle or joint pain

» dizziness

» fatigue

» chest pain

» difficulty breathing

Â Use caution if you take supplements and/or are exercising in 

extreme temperatures.

ACTIVITY

You should always work within your 

FITNESS and SKILL level.

* Use of trademark names does not imply endorsement by the U.S. Army but is intended only to 

 assist in the identification of a specific product. 

** Certified from the American College of Sports Medicine (ACSM) or the National Strength and 

 Conditioning Association (NSCA).
22 23

Although ECPs claim to get you in the best shape of your life, it’s important 

to remember that these programs try to push you to the extreme, which 

can lead to injuries. Therefore, you should always work within your fitness 

and skill level. Also, if you do ECPs in addition to PT, you could be at risk 

for overtraining, even if you’re fit.

Â Overtraining can cause fatigue, sickness, a decrease in 

performance, and injury.

Â Avoid training the same muscle groups in consecutive workouts. 

Give yourself at least 48 hours before retraining that muscle 

group. 

Â Consider avoiding back–to–back ECP training days or alternating 

between high & low intensity training days.

ECPs are individual fitness programs and are not designed to prepare you 

for Army physical readiness. The Army’s PRT Program is designed to help 

you achieve physical fitness and prepare you for the challenges of combat 

operations.

Â For more information on ECPs visit: http://hprc-online.org/. 

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

shoes with very little cushioning and support. Although the Army has no 

official stance on the use of MRS, 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 MRS may mean you need to change your running form. You should land 

on the balls of your feet and not your heels when you run in MRS.

Â A sudden change in shoes or running style can lead to sore muscles 

and joints, blisters, and injuries (such as stress fractures). 

Â Transition slowly and carefully to MRS and follow the steps below. 

» Prep

▪ Run in MRS before you buy—choose the shoe that feels the best.

▪ Be sure to break your shoes in before wearing them for PT.

▪ Wear synthetic blend socks to avoid blisters.

▪ Do dynamic warm-ups. Begin with 5–10 mintues of slow–

paced running and include the following exercises: high knees, 

shuffles or cariocas, butt kicks, bounds, and high jumpers.

» Run (Transition Program)

▪ 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.

▪ Maintain a relaxed, upright posture.

▪ Take smaller strides with a faster pace.

▪ Land softly on the ball of your foot then let the heel down gently.

» Recover

▪ 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.

▪ Stretching will be very important during the first few weeks of 

the transition program to limit soreness.

▪ Do each stretch three times: calves, feet, and hamstrings.

▪ Hold stretch for 30 seconds and repeat for each leg.Avoid 

running 2 days in a row for the first 4 weeks.

▪ Treat blisters with antibiotic ointment and cover 

with a bandage.

▪ If running is painful, stop wearing MRS or consider trying 

different shoes.

Â For more information visit:

» Your healthcare provider

» A physical therapist

» Army Medicine MRS Website at: http://www.armymedicine.army.

mil/mrs/index.cfm

Minimalist Running Shoes

ACTIVITY

OVERTRAINING can cause fatigue, sickness,

a decrease in performance, and injury.
24 25

interactive tools references Interactive Physical Activity Tools References

Keep track of your fitness level! Visit http://hprc-online.org/physical-fitness/tools-apps-videos/interactive-tools to use the available fitness tools.

SIT LESS, MOVE MORE!

Â Prolonged sitting increases the risk of blood clots, diabetes, heart 

disease, cancer, and obesity. Moving during the day, in addition to PT 

and/or getting the recommended daily activity, is necessary to lower 

the risk of cardiovascular disease and other health conditions. 

Â Regular movement increases blood flow, breaks down fat, burns 

calories, and helps to maintain a healthy weight.

Â Get at least 150 minutes of moderate intensity exercise per week, but 

also move at least 10 minutes of every hour. It can be as simple as 

taking a walk break, standing up to stretch, or taking the long route to 

the restroom at work.

Â Walk 10,000 steps during your everyday routine.

Army Medicine Minimalist Running Shoes: 

http://www.armymedicine.army.mil/mrs/index.cfm

Building the Soldier Athlete (Human Performance Resource Center): http://hprconline.org/physical-fitness/training-exercise/service-specificresources/army/

building-the-soldier-athlete

FM 7-22 Army Physical Readiness Training: 

http://armypubs.army.mil/doctrine/DR_pubs/dr_a/pdf/fm7_22.pdf

Headquarters, Department of the Army, Prevention and Control of Musculoskeletal 

Injuries Associated with Physical Training, TB Med-592 (Washington, DC: U.S. 

Department of the Army, May 2011)

Nindl, Bradley Ph.D, Physiological Employment Standards III: physiological 

challenges and consequences encountered during international military 

deployments. European Journal of Applied Physiology. In press. 2013

Nindl, Bradley Ph.D, Strategies for Enhancing Military Physical Readiness in the 

21st Century, (United Army War College, March 2012)

Principles of RAW Training (U.S. Army Maneuver Center of Excellence): http://www.

benning.army.mil/tenant/75thRanger/FunctionalFitness.htm

Questions from the Field (Human Performance Resource Center):

http://hprc-online.org/physical-fitness/hprc-articles/are-high-intensity-trainingprograms-safe-and-effective-2

What Army Leaders Should Know About Extreme Conditioning Programs: http://

phc.amedd.army.mil/PHC Resource Library/PHN_No_0312-01_Extreme_

Conditioning_Programs_and_the_Army_2012.pdf 

Reducing sedentary behaviors: Sitting less and moving more (American 

College of Sports Medicine): http://www.acsm.org/docs/brochures/reducingsedentarybehaviors-sitting-less-and-moving-more.pdf

ACTIVITY
26 27 » NUTRITION
28 29

NUTRITION

Performance is a word you will hear throughout your military career. You are 

rated on your performance in training, on the job, and on regular physical 

fitness tests.

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. The body can be viewed as a machine—the 

fuel that is put into it determines the performance that comes out.

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

introduction Nutrition for Performance

Just as it takes weeks or months to build your strength and endurance, 

nutritional fitness is the result of long–standing 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, nor does it 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 for performance.

The body can be viewed as a 

machine—the FUEL that is 

put into it determines the

PERFORMANCE that 

comes out.
30 31

NUTRITION

The High Performance Nutrition Target: 

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 

its resting metabolic rate (weight X 10 calories per pound) plus daily 

activities and exercise. 

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 and your overall health. Too much fat feeds your fat cells, 

not your muscles or brain.

Â Fine tune protein intake: Enough, but not too much. Protein is required 

to support growth, repair, and maintenance of body tissue.

Â Stay hydrated: Drink water—at least 8–10 glasses of water a day to 

maintain body fluid levels.

Â Shoot for three meals and two planned snacks a day: Try not to skip 

meals or let more than 4–5 hours go by without refueling.

Â Escape the rut: Eat a variety of foods to get a balance of nutrients.

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.

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 should get enough of all the nutrients you need 

for performance and health. Nutrients work as a team! They help each 

other get digested, travel to the right places in your body, produce energy, 

and repair tissue. Proper nutrition can:

Â Improve cognitive and physical performance

Â Speed recovery

Â Prevent chronic disease

Â Help maintain appropriate weight

Nutrition Performance Nutrition General Tactics:
32 33

NUTRITION

Performance Value: 

Â Quick start

Â Endurance

Â Alertness

Â Short bursts of energy

Â Quick recovery

Â Energy that lets you do the work that builds muscle size and strength

Carbohydrate Carbohydrate: The Energy Nutrient

Carbohydrate is the ultra–premium energy nutrient and is vital for endurance and strength activities. Foods high in carbohydrates include pasta, 

bread, vegetables, fruit, 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 energy.

Glycogen is a high performance fuel but it burns quickly—and your body 

can’t store that much of it. After 90 minutes or so of continuous exercise 

or during a day of intermittent strenuous physical activity, your muscle 

glycogen tanks get 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.

Get glycogen from complex carbohydrate–rich sources. Good sources of 

complex carbohydrates include grains (rice, barley, whole wheat bread, 

pasta, cereal), legumes (beans, peas, lentils), vegetables (spinach, zucchini, 

broccoli), and certain fruits (blueberries, bananas, and cantaloupe).

Results of not eating enough carbohydrates include:

Â Lack of endurance: you might fall out before an activity ends

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
34 35

NUTRITION

Protein Protein: For Working Muscles

Performance Value: 

Â Builds and repairs muscles and connective tissue

Â Builds red blood cells

Â Builds hormones and enzymes

Â 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. 

Protein is also a backup energy source, but don’t rely on protein for energy. 

When you burn protein it is because you are low on carbohydrates and you 

are burning valuable lean tissue, which weakens your muscles.

TABLE 1. 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

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. Too much protein can hurt your training performance. 

Your daily meals and planned snacks can easily give you the amount of 

protein you need, even for intense PT. It can dehydrate you, put a strain on 

your kidneys, and cause a loss of calcium.

TABLE 2. 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

Your daily meals and planned snack can 

easily give you the amount of PROTEIN you 

need, even for intense physical training.

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. 
36 37

NUTRITION

Performance Value: 

Â Energy in endurance activities

Â Insulation from 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 burned 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 can hurt your performance and health. 

Fatty foods 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, you should limit your fat intake to 20 to 25 

percent of your daily calorie intake. This would range from 55 

grams a day for a less active female to 110 grams a 

day for a very active male.

Fat Fat

BEFORE strenuous activities, build up your energy stores. 

Â Eat a snack or small meal 2–4 hours before strenuous exercise. 

Â About 2–3 hours prior to strenuous exercise, drink approximately 2–3 

cups of water.

DURING your workout:

Â Drink 1⁄2 to 1 cup of water for every 15–20 minutes during your workout 

(you may need more during warm weather).

Â For sessions lasting 60–90 minutes or more:

» Starting at the 20–minute mark, consume 10–20 grams of 

carbohydrate (fruit, sports drink, commercial sports bar or granola 

bar, gel shot, etc...) every 20 minutes.

AFTER heavy work or exercise, refuel to replenish your energy. 

Â Eat some 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. 

Â Rehydrate (See the Water Consumption Table on page 31 for more 

information)

Fuel

FUEL BEFORE, DURING AND AFTER WORKOUTS 

Plan your meals like your workouts! Strategies 

for eating and hydrating before, during, and after 

physical training are essential.
38 39

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.) 

NUTRITION

It doesn’t take much water loss for your performance to suffer. With only a 

5% body weight loss of water, your speed and concentration are reduced. 

It doesn’t matter how fit you are, what your body composition is, or how old 

you are, you can easily become dehydrated. It can happen quickly when you 

are physically active, especially in extreme climates. 

Weight loss is used to measure water loss. The weight you lose over a 

period of several hours of physical activity is the body water you have lost 

in the form of sweat. In a 150–pound person, a 1.5 pound weight loss 

would be a loss of 1% of body weight and about 3 cups of sweat.

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 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. 

TABLE 3. WATER NEEDS BASED ON SWEAT LOSS

WEIGHT LOST (lbs) FLUID TO BE REPLACED (oz/

cups)

1 16–24 oz (2–3 cups) 

2 32–48 oz (4–6 cups) 

4 64–96 oz (8–12 cups) 

8 124–192 oz (16–24 cups) 

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.

hydration Loss of Water = Loss of Performance

*1 quart = 4 cups
40 41

NUTRITION

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.

Drink before, during, and after activity. Get into the habit of drinking 

regularly and frequently all day. Use these guidelines:

Â BEFORE: 

» Drink a minimum 2–3 cups of water approximately 2–3 hours before 

physical activity.

Â DURING: 

» Most people don’t need anything other than water during exercise 

lasting less than 1 hour.

» For sessions lasting 60–90 minutes or longer, drink 1⁄2 to 1 cup of 

water every 15–20 minutes.

» Sports drinks may help you sustain your pace and replace lost 

glycogen and electrolytes.

» If you are sweating profusely, 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.

Â AFTER: 

» Drink 2-3 cups of fluid for every pound lost during activity. As 

indicated above, 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.

» Optimize glycogen refueling by consuming 50–100 grams of 

carbohydrate in your beverage or food within 30 minutes of exercise 

and every 2–4 hours thereafter. A complete balanced meal within 

3–4 hours of activity will replace electrolytes.

During physical activity lasting longer than 60 minutes, water is your best 

fluid replacement. However, when you are working continuously for longer 

than 60–90 minutes, especially in the heat, your glycogen levels start 

to dwindle if you are only drinking water. Sports drinks can have added 

performance benefits 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:

Â 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.

Â Mix 1/3 cup sugar and 1/8 teaspoon salt per quart (four 8–oz cups) 

of water. Flavor with unsweetened beverage base. 

ENERGY DRINKS 

Think before you drink—limit consumption of energy drinks! Energy drinks 

are not the same as sports drinks and should never be used for hydration. 

These drinks generally contain large quantities of caffeine, and may contain 

other ingredients, most of which do absolutely nothing to enhance health.

Â Too much caffeine can aggravate dehydration and may lead to 

increased anxiety, upset stomach, shakiness, headaches, and sleep 

issues. 

Sports Drinks Sports Drinks

THINK before you DRINK—limit the 

consumption of energy drinks!
42 43

NUTRITION

Dietary supplements are products taken by mouth 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. [Many dietary supplements on the market are 

tainted and unsafe.]

The most commonly tainted dietary supplements are those intended for: 

Â Bodybuilding 

Â Weight loss 

Â Diabetes 

Â Sexual enhancement

Many people think supplements may be superior to natural foods, but 

in fact, most ingredients in supplements come from such food, whereas 

others are synthetic. Dietary supplements cannot offset the unfavorable 

effects of poor food choices. 

It is ALWAYS better to use food because supplements: 

Â are not tested or approved by the FDA prior to market. 

Â are often unnecessary. 

Â can be dangerous. 

Â can be expensive. 

Before you take a supplement, ask yourself: 

Â What’s in it? 

Â Does it work? 

Â Is it safe? 

Â Do I really need it? 

Â Has it been third–party tested?

If you decide to use a supplement, BE SMART: 

Â Use well–known brands. 

Â Take no more than the recommended serving size. 

Â Look for evidence of third-party testing on the label. 

Third-party testing ensures: 

Â What’s on the label is inside the bottle - and nothing more. 

Â The quality of manufacturing. 

For more information visit http://hprc-online.org/dietary-supplements. 

Supplements Dietary Supplements

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

Â Premium fuel for the Soldier Athlete

Â Fresh and flavorful

Â Nutrient dense

Â Go for Green®: Choose frequently

Moderate Performance Foods

Â Higher in calories

Â Lower in vitamins and minerals

Â Use Caution: Select less frequently

Performance-Limiting Foods

Â Highest in calories

Â Lowest in vitamins and minerals

Â Warning: Limit intake

View your mind and body as a 

WEAPON SYSTEM. To be the most 

lethal weapon in the arsenal you need 

to be “Nutritionally Fit.”
44 45

Deployments and field operations demand a properly fueled body—this 

could mean the difference between top performance and mission failure. 

View your mind and body as a weapon system. To be the most lethal 

weapon in the arsenal you need to be “Nutritionally Fit.” 

Eat foods that provide top mental and physical performance without 

compromising your long–term health. Poor nutrition in extreme conditions 

(hot, cold, high altitude) can lead to fatigue, rapid weight loss, injury, 

illness, and dehydration.

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 Be well hydrated.

Â Minimize fat intake.

During missions:

Â Make time to fuel. Energy stores run down after several hours 

and need to be restored with food regularly. Refuel often—avoid 

going more than 4-5 waking hours without eating.

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.

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.

Operational Rations such as Meals Ready to EatTM (MREs) give you the most 

nutrition in the smallest package. They are made with real food. Some parts 

of your MRE may have extra nutrients. In order to get a well-balanced diet, 

eat at least a part of all the components of your MRE.

A Word on Alcohol

Alcohol (beer, wine, or spirits) is not a performance enhancing beverage. 

Alcoholic beverages add empty calories that may contribute to weight gain 

and some nutrient deficiencies. Moderate alcohol intake is associated 

with increased risk of breast cancer, violence, drowning, and injuries from 

falls and motor vehicle crashes. 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).

Deployments Deployments and Field Nutrition
46 47

Interactive Nutrition Tools

The Human Performance Resource Center hosts a number of interactive 

tools to help you calculate your body’s nutritional needs.

Please visit http://hprc-online.org/nutrition/interactive-tools-1 for more 

information.

References:

Briefing. Master Fitness Trainer Course, Session 1: Nutrition Basics, V: 120712.

Briefing. Master Fitness Trainer Course, Session 2: Performance Nutrition and 

Recovery, V: 120712.

Dietary Guidelines for Americans, 2010 (www.cnpp.usda.gov)

Eberle S. (2000). Endurance Sports Nutrition. 

Human Performance Resource Center Dietary Supplements Information: http://

hprc-online.org/dietary-supplements

Human Performance Resource Center Nutrition Questions from the Field: http://

hprc-online.org/nutrition/hprc-articles 

Human Performance Resource Center Wafighter Nutrition Guide: http://hprconline.org/nutrition/nutrition-resources 

Performance Power...The Nutrition Connection. 1994.

USU Consortium for Health and Military Performance Mission Nutrition for Combat 

Effectiveness: http://hprc-online.org/files/mission-nutrition-ppt/at_download/file

references References
48 49 » TECHNOLOGY
50 51

TECHNOLOGY

technology Technology

» H.E.A.L.T.H.: H.E.A.L.T.H. 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 you maintain or lose weight and to improve your fitness by 

providing personalized nutrition and fitness plans. The programs 

will be updated as you meet your goals. Your family can use it too. 

H.E.A.L.T.H. has been successfully used by over 8,000 Soldiers. 

The secret to your success is to use it frequently! Research has 

shown that the more you use it the more likely you are to meet 

your performance and weight loss goals.

» PERSONAL READINESS DEVICES: Devices that track your 

activity, nutrition, and sleep can help you meet your health and 

performance goals. These devices combine biosensors, web or 

smartphone applications, and online communities so you can track 

your personal progress, create online competition between friends, 

and use the data to help motivate change.

You are an UNSTOPPABE FORCE—

You are a Professional Soldier Athlete!

Have you thought about how technology can help you reach your fitness 

and health goals?

Â Your Smartphone is a powerful partner in enhancing your 

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.

Â Trying to reach your health goals can be challenging. Believe it 

or not, social media can be very helpful in reaching your goals! 

Researchers found that people who use online podcasts, read 

daily health–related tweets, and post daily updates on their 

weight loss goals lost more weight than people who do not. 

Actually, on average the participants lost 0.5% body weight for 

every 10 daily tweets they posted about their nutrition plan and 

weight loss. Social support through social media seems to help!

Â One of the goals of the Performance Triad is to show you how 

technology can help you meet your performance and health–

related goals. 

» ARMYFIT: ArmyFit is a new interactive social media resource to 

help you and your family reach your health and wellness goals. 

It was developed by Comprehensive Soldier and Family Fitness 

(CSF2) and is free for you and your family. Once you finish taking 

your annual Global Assessment Tool (GAT) you can enroll in 

ArmyFit. It works a lot like Facebook—but it is focused on 

enhancing your performance and health! Decide what topics 

and who you would like to follow. When new information is 

posted, it will be sent to you!
52 53

Go to bed early tonight to try to get eight 

hours of sleep.

Register online for Unit's Performance 

Dashboard.

August 8-14

Aunt Linda's birthday dinner.

Dentist appointment at 1630.

HOW TO USE THIS BOOK

PLANNER

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

8

9

10

11

12

13

14
54 55

01

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Eat for performance

session

1

notes and reminders

Eat For Performance

TARGET for the WEEK: 8 is great! On most days, 

eat 8 servings of fruits and vegetables.
56 57

02

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Sit less, move more!

session

2

notes and reminders

Sit Less, Move More!

TARGET for the WEEK: 150 minutes of exercise/

week; 10,000 steps/day
58 59

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

7—8 Makes a good Soldier great

session

3

notes and reminders

7—8 Makes a Good Soldier Great

03

TARGET for the WEEK: Get 8 hours of sleep.
60 61

04

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Be SMART about setting Goals

session

4

notes and reminders

Goal Setting
62 63

05

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Performance Triad

and the Army Family

session

5

notes and reminders

Performance Triad

and the Army Family

TARGET for the WEEK: Encourage your family 

or friends to sign up for a group challenge related to 

sleep, activity or nutrition.
64 65

06

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Prevent injuries

session

6

notes and reminders

Prevent Injuries

TARGET for the WEEK: Complete your injury risk 

reduction exercises at least 5 days this week.
66 67

07

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Nutrient timing for performance

session

7

notes and reminders

Nutrient Timing for 

Performance

TARGET for the WEEK: Refuel 30–60 minutes 

after strenuous exercise every day this week.
68 69

08

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Improve sleep quality

session

8

notes and reminders

Improve Sleep Quality

TARGET for the WEEK: Set a consistent bedtime 

and wake-up time.
70 71

09

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

7 steps to reach your goal

session

9

notes and reminders

Goal Check-In
72 73

10

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

My daily nutrition performance plan

session

10

notes and reminders

My Daily Nutrition 

Performance Plan

TARGET for the WEEK: Track what you eat and 

drink for one week.
74 75

11

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Safe running

session

11

notes and reminders

Safe Running

TARGET for the WEEK: Cross train... run about 

30 minutes, 3 days per week.
76 77

12

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Three months, three key 

performance areas

session

12

notes and reminders

Mid-Point Performance Check-In
78 79

13

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Sleep and sustained operations

session

13

notes and reminders

Sleep and Sustained Operations

TARGET for the WEEK: Go caffeine-free 6 hours 

before bedtime to reset sleep.
80 81

14

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Be smart about dietary supplements

session

14

notes and reminders

Be Smart About Dietary 

Supplements

TARGET for the WEEK: Choose food to meet your 

performance needs; if you decide to use dietary 

supplements, be smart!
82 83

15

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Prepare to perform: optimize 

performance with dynamic 

warm-up

session

15

notes and reminders

Prepare to Perform

TARGET for the WEEK: Do a dynamic warm-up for 

5–10 minutes before exercise.
84 85

16

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Sticking with the plan

session

16

notes and reminders

Goal Check-In
86 87

17

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Sleep is critical

session

17

notes and reminders

Sleep is Critical

TARGET for the WEEK: Get 7–8 hours of sleep 

every 24 hours.
88 89

18

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Do energy drinks help or 

hurt performance?

session

18

notes and reminders

Be Smart About Energy Drinks 

and Products

TARGET for the WEEK: If you decide to use Energy 

Products, be smart! Know your product and limit caffeine intake 

to no more than 100–200 mg every two hours, for up to 8 hours straight 

to help with alertness during operations. Consult the Sleep Section of 

the Soldiers Guide for more guidance on how to use caffeine to enhance 

alertness during sustained operations or night ops.
90 91

19

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Enhance performance with 

resistance training

session

19

notes and reminders

Resistance Training

TARGET for the WEEK: Perform a balanced 

resistance training program 2–3 days per week. 
92 93

20

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Make sleep a top priority

session

20

notes and reminders

Make Sleep a Top Priority

TARGET for the WEEK: Recommit yourself to a 

bedtime routine. 
94 95

21

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Mission-specific nutrition guidelines

session

21

notes and reminders

Mission-Specific Nutrition 

Guidelines

TARGET for the WEEK: Match your fuel with your 

mission. Start strong, stay strong, and finish strong 

— Be Army Strong! 
96 97

22

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Smart Training + Extreme 

Conditioning = Improved 

Performance

session

22

notes and reminders

Extreme Conditioning 

Programs

TARGET for the WEEK: Be able to recognize signs 

of overexertion.
98 99

23

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

How did you do?

session

23

notes and reminders

Final Check-In

Stay In The Game
100 101

24

Performance Goals

SUN

MON

TUE

WED

THU

FRI

SAT

Stay the course!

session

24

notes and reminders

OPORD For Your Life 

Stay the Course!

TARGET for the WEEK: Get 8 hours of sleep.
102 103

notes & reminders notes & reminders S M T W 4 5 6 7

11 12 13 14

18 19 20 21

25 26 27 28

TFS

3

9 10 281

15 16 17

24

31

23

30

22

29

AUGUST 2013

* Federal Holidays only

*

* Federal Holidays only
104 105

notes & reminders notes & reminders S M T W

1141039281

15 16 17 18

22 23 24 25

29 30

Labor Day

TFS

7

13 14 6125

19 20 21

26 27 28

SEPTEMBER 2013

* Federal Holidays only * Federal Holidays only
106 107

notes & reminders notes & reminders S M T W 92 81 6 7

13 14 15 16

23

30

22

29

20 21

27 28

Columbus Day

TFS

5

11 12 4103

17 18 19

24 25 26

31

OCTOBER 2013

* Federal Holidays only * Federal Holidays only
108 109

notes & reminders notes & reminders S M T W 3 4 5 6

10 11 12 13

20

27

19

26

17 18

24 25

Veterans Day

TFS

2

89

1

7

14 15 16

23

30

22

29

21

28

NOVEMBER 2013

Thanksgiving Day

* Federal Holidays only * Federal Holidays only
110 111

notes & reminders notes & reminders S M T W

1141039281

15 16 17 18

24 25

31

22 23

29 30

Christmas Day

TFS

7

13 14 6125

19 20 21

26 27 28

DECEMBER 2013

* Federal Holidays only * Federal Holidays only
112 113

notes & reminders notes & reminders S M T W 81 5 6 7

12 13 14 15

22

29

21

28

19 20

26 27

New Year’s Day

Birthday of Martin 

Luther King, Jr.

TFS

4

10 11 392

16 17 18

24 25

31

23

30

JANUARY 2014

* Federal Holidays only * Federal Holidays only
114 115

Presidents’ Day

notes & reminders notes & reminders S M T W 2 3 4 5 9 10 11 12

19

26

18

25

16 17

23 24

TFS

1

678

13 14 15

21 22

28

20

27

FEBRUARY 2014

* Federal Holidays only * Federal Holidays only
116 117

notes & reminders notes & reminders S M T W 2 3 4 5 9 10 11 12

19

26

18

25

16 17

23 24

30 31

TFS

1

678

13 14 15

21 22

28 29

20

27

MARCH 2014

* Federal Holidays only * Federal Holidays only
118 119

notes & reminders notes & reminders

S M T W

9

2

8

1

6 7

13 14 15 16

23

30

22

29

20 21

27 28

T F S

5

11 12

4

10

3

17 18 19

24 25 26

APRIL 2014

* Federal Holidays only * Federal Holidays only
120 121

notes & reminders notes & reminders

S M T W

4 5 6 7

11 12 13 14

18 19 20 21

25 27 28

T F S

3

9 10

2

8

1

15 16 17

24

31

23

30

22

29

MAY 2014

Memorial Day

26

* Federal Holidays only * Federal Holidays only
122 123

notes & reminders notes & reminders

S M T W

11

4

10

3

9

2

8

1

15 16 17 18

22 23 24 25

29 30

T F S

7

13 14

6

12

5

19 20 21

26 27 28

JUNE 2014

* Federal Holidays only * Federal Holidays only
124 125

notes & reminders notes & reminders

S M T W

9

2

8

1

6 7

13 14 15 16

23

30 31

22

29

20 21

27 28

T F S

5

11 12

4

10

3

17 18 19

24 25 26

JULY 2014

Independence Day

* Federal Holidays only * Federal Holidays only
126 127

notes & reminders notes & reminders S M T W 3 4 5 6

10 11 12 13

20

27

19

26

17 18

31

24 25

TFS

2

89

1

7

14 15 16

23

30

22

29

21

28

AUGUST 2014

* Federal Holidays only * Federal Holidays only
128 129

notes & reminders notes & reminders S M T W

1039

12

78

14 15 16 17

23 24

30

21 22

28 29

TFS

6

12 13 5114

18 19 20

25 26 27

SEPTEMBER 2014

Labor Day

* Federal Holidays only * Federal Holidays only
notes notes

130 131
notes notes

132 133
134 135

S S

S S

S S

S S

S S

S S

S S

S S

S S

S S

S S

S S

M M

M M

M M

M M

M M

M M

M M

M M

M M

M M

M M

M M

T T

T T

T T

T T

T T

T T

T T

T T

T T

T T

T T

T T

W W

W W

W W

W W

W W

W W

W W

W W

W W

W W

W W

W W

T T

T T

T T

T T

T T

T T

T T

T T

T T

T T

T T

T T

F F

F F

F F

F F

F F

F F

F F

F F

F F

F F

F F

F F

S S

S S

S S

S S

S S

S S

S S

S S

S S

S S

S S

S S

JANUARY JANUARY

APRIL APRIL

JULY JULY

OCTOBER OCTOBER

FEBRUARY FEBRUARY

MAY MAY

AUGUST AUGUST

NOVEMBER NOVEMBER

MARCH MARCH

JUNE JUNE

SEPTEMBER SEPTEMBER

DECEMBER DECEMBER

6 5

7 6

7 6

6 5

3 2

5 4

4 3

3 2

3 2

1

2

8 7

1

8 7

1

13 12

14 13

14 13

13 12

10 9

12 11

11 10

10 9

10 9

8

9

15 14

15 14

20 19

21 20

21 20

20 19

17 16

19 18

18 17

17 16

17 16

15

16

22 21

22 21

27 26

28 27

28 27

27 26

24 23

26 25

24

31

25

23

30

24

24 23

31 30 31

22

23 29 30

30

29 28

29 28

7 6

8 7

1

8 7

1

7 6

4 3

6 5

5 4

4 3

4 3

2

3

9 8

2 1

9 8

2 1

14 13

15 14

15 14

14 13

11 10

13 12

12 11

11 10

11 10

9

10

16 15

16 15

21 20

22 21

22 21

21 20

18 17

20 19

19 18

18 17

18 17

16

17

23 22

23 22

28 27

29 28

29 28

28 27

25 24

27 26

26 25

25 24

25 24

23

24

30 29 30

30 29

8 7

9 8

9 8

8 7

5 4

7 6

6 5

5 4

5 4

3

4

10 9

10 9

15 14

16 15

16 15

15 14

12 11

14 13

13 12

12 11

12 11

10

11

17 16

17 16

22 21

23 22

23 22

22 21

19 18

21 20

20 19

19 18

19 18

17

18

24 23

24 23

29 28

30 29 30

30 29

29 28

26 25

28 27

27 26

26 25

26 25

24

25

31 30 31

9 8

10 9

10 9

9 8

6 5

8 7

7 6

6 5

6 5

4

5

11 10

11 10

16 15

17 16

17 16

16 15

13 12

15 14

14 13

13 12

13 12

11

12

18 17

18 17

23 22

24 23

24 23

23 22

20 19

22 21

21 20

20 19

20 19

18

19

25 24

25 24

30 29

31 30 31

30 29

27 26

29 28

28 27

27 26

27 26

25

26

10 9

11 10

11 10

10 9

7 6

9 8

8 7

7 6

7 6

5

6

12 11

12 11

17 16

18 17

18 17

17 16

14 13

16 15

15 14

14 13

14 13

12

13

19 18

19 18

24 23

25 24

25 24

24 23

21 20

23 22

22 21

21 20

21 20

19

20

26 25

26 25

31 30 31

31 30 31

28 27 28

30 29

29 28

28 27

28 27

26

27

11 10

12 11

12 11

11 10

8 7

10 9

9 8

8 7

8 7

6

7

13 12

13 12

18 17

19 18

19 18

18 17

15 14

17 16

16 15

15 14

15 14

13

14

20 19

20 19

25 24

26 25

26 25

25 24

22 21

24 23

31 30 31

23 22

30 29

22 21

29 28

22 21

29 28

20

21 27

28

27 26

27 26

12 11

13 12

13 12

12 11

9 8

11 10

10 9

9 8

9 8

7

8

14 13

14 13

19 18

20 19

20 19

19 18

16 15

18 17

17 16

16 15

16 15

14

15

21 20

21 20

26 25

27 26

27 26

26 25

23 22

25 24

24 23

31 30

23 22

30 29

23 22

30 29

21

22 28

29

28 27

28 27

1

2 1

2 1

1

3 2

3 2

2 1

3 2

3 2

2 1

1

4 3

4 3

3 2

4 3

4 3

3 2

2 1

1 5 4

5 4

4 3

5 4

5 4

4 3

1

3 2

2 1

1

1

6 5

6 5

5 4

6 5

6 5

5 4

2 1

4 3

3 2

2 1

2 1

1

7 6

7 6

2013 2014
136

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