Marine Corps Nutrition
In order to maximize your physical performance, your diet should consist mostly of lean proteins, garden vegetables, especially green leafy ones, nuts and seeds, some healthey starches, and no sugar. A good general rule of thumb is to stay on the perimeter of the grocery store (where most of the fresh meats and produce are), while avoiding the aisles (where you will find most of the packaged, processed, and chemically preserved items).
In most cases, the longer the shelf-life, the more chemicals have been put into it, the worse it is for your body’s physical performance. In general you should think of your nutritional intake as broken down into three categories, or micronutrients: Carbohydrates, Proteins, and Fats.
Carbohydrates: Carbohydrates are easily used by the body for energy. Your carbohydrates should consist of mostly green leafy vegetables, other assorted veggies, some fruits, and some whole grains.
Examples of good carbohydrates: Lettuce, spinach, broccoli, asparagus, sprouts, celery, onions, peppers, tomatoes, salsa, berries, grapes, apples, oranges, pineapples, plum, watermelon, whole wheat bread, oatmeal, whole grain pastas.
Protein: Protein is important for growth and preserving lean muscle mass. Your proteins should consist of mainly lean meats with low saturated fat content cooked on a grill, stove, or oven. Avoid fried meats or meats covered in breading or sauces with high sugar/salt content.
Examples of good proteins: Chicken breast, turkey breast, ground turkey, lean beef, fish, seafood, turkey sausage, tofu, eggs, cheese.
Fat: Fat is the most concentrated source of energy. Your fats should consist of items with very little to no trans-fat, low in saturated fat, and high in unsaturated, monounsaturated, and polyunsaturated fats.
Examples of good fats: Almond, avocado, canola oil, macadamia nuts, olives, peanut butter, almond butter, guacamole, sunflower seeds, extra virgin olive oil, light mayonnaise.
What should I eat before Marine Boot Camp?
Marine Corps NutritionIn order to maximize your physical performance, your diet should consist mostly of garden vegetables, especially green leafy ones, lean meats, nuts and seeds, little starch, and no sugar. A good general rule of thumb is to stay on the perimeter of the grocery store (where most of the fresh meats and produce are), while avoiding the aisles (where you will find most of the packaged, processed, and chemically preserved items).
Vitamins and Supplements: In general, vitamin and mineral supplements are not required if you consume adequate energy and nutrients from a variety of foods to maintain body weight. However, if you are restricting calories, engaging in rapid weight-loss practices or eliminating specific foods or food groups from your diet (none of these are recommended), a multivitamin providing no more than 100 percent of the daily recommended intake may be considered.
Hydration: Hydration status impacts health and performance. Poolees should consume fluids throughout their day (water, low fat milk, 100% fruit juices) as well as pre, during and post training. A good rule of thumb is to drink 1 ounce of water for every 2 pounds of body weight. For example: If you weigh 140 pounds, you should be consuming at least 70 ounces of water per day. Fluids containing electrolytes and carbohydrates are a good source of fuel and re-hydration during longer, endurance-type activities. Choices such as sodas, high-sugar juice concentrates, and sugar-water mixes should all be avoided.
Good Rules of Thumb for Pre-Recruit Training Nutrition: It is important to eat well proportioned meals at regular intervals throughout the day. Try to eat three well balanced meals each day.
A good rule of thumb for each meal is: A lean protein source about the size of your palm, a good fat source about two table spoon sized (about the size of a golf ball), and fill the rest of the plate with green leafy vegetables or another healthy vegetable of your choice. During the peak of your pre-recruit training preparation, you should aim to eat a small snack in between breakfast and lunch, and another between lunch and dinner. These snacks should be well-proportioned just you’re your meals. This will keep your metabolism and energy level high and allow you to get the most out of your physical training sessions. The closer you get to shipping, you should begin to eliminate these snacks, as you will not have the opportunity to snack during bootcamp.
What will I eat in Marine Boot Camp?
Chow Hall: In Marine boot camp you will eat in the chow hall three times a day (when you are not in the field). You will have limited, but sufficient time to eat and drink. The food choices will be similar to a cafeteria-style environment, but you will have less options, less variety, and much less time to decide what you want as well as eat it. You should eat as much as you can without over-stuffing yourself. You will need all the calories you can get, as you will be burning them off rapidly every day in Marine Boot Camp. You should try to avoid the deserts if possible. Sometimes your drill instructors will not allow you to get them anyway. Desert every once in a while is not a bad thing, but if you are a “diet-recruit”, you should eliminate the deserts all together in order to allow you to lose weight and get within the Marine Corps Height/Weight Standards at Marine Boot Camp.
In order to maximize your physical performance, your diet should consist mostly of lean proteins, garden vegetables, especially green leafy ones, nuts and seeds, some healthey starches, and no sugar. A good general rule of thumb is to stay on the perimeter of the grocery store (where most of the fresh meats and produce are), while avoiding the aisles (where you will find most of the packaged, processed, and chemically preserved items).
In most cases, the longer the shelf-life, the more chemicals have been put into it, the worse it is for your body’s physical performance. In general you should think of your nutritional intake as broken down into three categories, or micronutrients: Carbohydrates, Proteins, and Fats.
Carbohydrates: Carbohydrates are easily used by the body for energy. Your carbohydrates should consist of mostly green leafy vegetables, other assorted veggies, some fruits, and some whole grains.
Examples of good carbohydrates: Lettuce, spinach, broccoli, asparagus, sprouts, celery, onions, peppers, tomatoes, salsa, berries, grapes, apples, oranges, pineapples, plum, watermelon, whole wheat bread, oatmeal, whole grain pastas.
Protein: Protein is important for growth and preserving lean muscle mass. Your proteins should consist of mainly lean meats with low saturated fat content cooked on a grill, stove, or oven. Avoid fried meats or meats covered in breading or sauces with high sugar/salt content.
Examples of good proteins: Chicken breast, turkey breast, ground turkey, lean beef, fish, seafood, turkey sausage, tofu, eggs, cheese.
Fat: Fat is the most concentrated source of energy. Your fats should consist of items with very little to no trans-fat, low in saturated fat, and high in unsaturated, monounsaturated, and polyunsaturated fats.
Examples of good fats: Almond, avocado, canola oil, macadamia nuts, olives, peanut butter, almond butter, guacamole, sunflower seeds, extra virgin olive oil, light mayonnaise.
What should I eat before Marine Boot Camp?
Marine Corps NutritionIn order to maximize your physical performance, your diet should consist mostly of garden vegetables, especially green leafy ones, lean meats, nuts and seeds, little starch, and no sugar. A good general rule of thumb is to stay on the perimeter of the grocery store (where most of the fresh meats and produce are), while avoiding the aisles (where you will find most of the packaged, processed, and chemically preserved items).
Vitamins and Supplements: In general, vitamin and mineral supplements are not required if you consume adequate energy and nutrients from a variety of foods to maintain body weight. However, if you are restricting calories, engaging in rapid weight-loss practices or eliminating specific foods or food groups from your diet (none of these are recommended), a multivitamin providing no more than 100 percent of the daily recommended intake may be considered.
Hydration: Hydration status impacts health and performance. Poolees should consume fluids throughout their day (water, low fat milk, 100% fruit juices) as well as pre, during and post training. A good rule of thumb is to drink 1 ounce of water for every 2 pounds of body weight. For example: If you weigh 140 pounds, you should be consuming at least 70 ounces of water per day. Fluids containing electrolytes and carbohydrates are a good source of fuel and re-hydration during longer, endurance-type activities. Choices such as sodas, high-sugar juice concentrates, and sugar-water mixes should all be avoided.
Good Rules of Thumb for Pre-Recruit Training Nutrition: It is important to eat well proportioned meals at regular intervals throughout the day. Try to eat three well balanced meals each day.
A good rule of thumb for each meal is: A lean protein source about the size of your palm, a good fat source about two table spoon sized (about the size of a golf ball), and fill the rest of the plate with green leafy vegetables or another healthy vegetable of your choice. During the peak of your pre-recruit training preparation, you should aim to eat a small snack in between breakfast and lunch, and another between lunch and dinner. These snacks should be well-proportioned just you’re your meals. This will keep your metabolism and energy level high and allow you to get the most out of your physical training sessions. The closer you get to shipping, you should begin to eliminate these snacks, as you will not have the opportunity to snack during bootcamp.
What will I eat in Marine Boot Camp?
Chow Hall: In Marine boot camp you will eat in the chow hall three times a day (when you are not in the field). You will have limited, but sufficient time to eat and drink. The food choices will be similar to a cafeteria-style environment, but you will have less options, less variety, and much less time to decide what you want as well as eat it. You should eat as much as you can without over-stuffing yourself. You will need all the calories you can get, as you will be burning them off rapidly every day in Marine Boot Camp. You should try to avoid the deserts if possible. Sometimes your drill instructors will not allow you to get them anyway. Desert every once in a while is not a bad thing, but if you are a “diet-recruit”, you should eliminate the deserts all together in order to allow you to lose weight and get within the Marine Corps Height/Weight Standards at Marine Boot Camp.
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