Nutrition Guide For The United States Military
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FITNESS AND NUTRITION TIPS FOR THE
UNITED STATES MARINE CORPS OFFICER CANDIDATE
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EXERCISE OF THE WEEK
-BURPEE-
The Burpee is a total body exercise designed to elevate the heart rate and increase muscle endurance, size and strength. This exercise works your Pecs, shoulders, abs, calves, quads, hamstrings, glutes, triceps, and forearms. It is an awesome addition to any workout routine you may currently be using, it will especially help condition you for the COMBAT REDINESS TEST and the JR. AND SR. ENDURANCE COURSES
Try to do 50 without taking any breaks!



marine nutrition
NUTRITION TIP OF THE WEEK
-CARBOHYDRATE BASICS-
Carbohydrates are the #1 source of energy for athletes. A goal for any athletes is to eat adequate carbohydrates this will replace glycogen stores in your muscles which is essential to peak performance. An athlete should consume 55-70% of calories from complex carbohydrates (Whole grains, veggies, fruits). Approximately 8-10 grams of carbs per kg body weight per day, or 3-5 grams per lb. of body weight.
Example for a 100 lb. athlete 100/ 2.2(kg)=45 kg athlete 45 x 8-10 g= 360-400 grams or 100 lb. x 3-5g=300-500grams
If that was confusing just focus on 100 lb. x 3-5g=300-500grams kg weights give a more accurate estimate of grams of carbs, but since were Americans I know kg can be confusing! REMBER To maintain adequate carbohydrate stores all day long you MUST Eat more frequently! You should have at least six meals or snacks throughout the day. Fuel Your muscles!! NO SKIPPING MEALS.
Some Carbohydrate Dense Snacks are:
A Peanut Butter Sandwich
Cheese
Crackers
Yogurt
Breakfast Bars
Milk
Sports bars or drinks
Cottage cheese
Fruit
Meal Replacement Shakes
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