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
-DUMBELL THRUSTER-
Dumbell Thrusters are designed to increase explosive power, muscle endurance, and strength. This exercise works your shoulders, calves, quads, hamstrings, glutes, forearms and your transverse abdominis or core muscles. This is a great exercise to add to your current strength and conditioning program, if you dont have a strenght and conditioning program this exercise is perfect to work in to your regular fitness routine. Doing Dumbell Thrusters at least 2-3 times a week will improve your vertical jump and balance, which will help condition you for the JR. AND SR. O-COURSE
If you weigh under 150 lbs use 20lb Dumbells if your above 150 lbs use 30lb Dumbells. Ensure with each rep you come down to a 90 degree angle with your legs!!!!
Do as many as you can in 2 minutes!


marine nutrition
NUTRITION TIP OF THE WEEK
-PROTEIN BASICS-
Protein contains nitrogen, an element essential to the formation of twenty different amino acids, the building blocks of all body cells. It is the main nutrient used in the formation of all body tissues. The RDA for protein is 0.8 grams of protein/kg body weight, or 0.36 grams/lb body weight. You should consume between 10-30 percent of your calories from protein. The major function of dietary protein is to build and repair tissues and to synthesize hormones, enzymes, and other body compounds.
Protein is also critical in the regulation of human metabolism. Excess dietary protein may be used for energy, or may be converted to carbs or fat and then enter metabolic pathways for energy production or storage.

During periods of starvation, adequate amounts of dietary carbs and fats may not be available. Both dietary protein and the body protein stores (MUSCLE) are used for energy purposes in this situation, because energy production takes precedence over tissue building.
If You the athlete want to maintain lean body mass or gain lean body mass, it is essential to have not only adequate protein intake but also sufficient carbohydrate intake in your diet to provide a protein-sparing effect. In other words, carbohydrate calories will be used for energy production, this will spare utilization of protein as an energy source and allowing it to be used for its more important structural (Muscle Building) and metabolic functions.






























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