Train like a soldier, but don’t forget to eat well

Faced with the physical demands of military training that you endure as a soldier, the question is: are all calories equal?

A new study pitted protein against carbohydrates and found a clear winner; the post-workout protein shake is such a classic among athletes and bodybuilders that it can be easy to forget that outside this sport we love, it is not always the norm… in this case, we will see how a soldier should eat and which macronutrient is better…

Soldiers and service personnel of all kinds train as hard as anyone, and not only that, they are regularly required to demonstrate their endurance through fitness tests. When a soldier does hard work, they are more likely to receive a carbohydrate-rich sports drink for their efforts than a shake.

A 2010 study by scientists from the University of South Florida's Department of Physical Sciences found that only around 18% of U.S. military personnel regularly used protein or amino acids, although that number may have increased in recent years to keep pace with broader social acceptance of protein supplements. However, new research examined whether a greater emphasis on supplemental protein would actually make any difference in the fitness levels of any type of soldier.

Facing the reality of a soldier

This double-blind study compared the effects of whey protein versus a carbohydrate placebo on the body composition and physical performance of novice soldiers undergoing army training.

Initial training is the first step in a soldier's military career, and it has one objective: to transform civilians into soldiers!

The program is physically demanding and consists of large volumes of strength and endurance training… for the trial, the soldiers supplemented twice a day with one of two supplements: (1) a hydrolyzed whey protein concentrate containing 39 grams of protein per serving for each soldier, with a dose of approximately 80 grams per day, and (2) the same number of calories from a carbohydrate placebo.

In both cases, the supplements were divided into two daily servings: after morning physical training and before each soldier went to bed. In this study, the researchers measured the soldiers' body composition and conducted a basic assessment of physical performance before and after the eight-week period.

The test consisted of:

• 2-minute push-up test,
• 2-minute sit-up test, and
• 3 km running test.

A soldier's nutrition and body composition

On average, the soldiers in the whey group lost 2 kg more fat mass compared with the soldiers who took the carbohydrate placebo. Since total calorie intake was the same in both groups, this finding points to whey’s potential unique fat-burning property and the idea that whey calories should not be counted on an equal footing with other calories, especially when someone is training regularly.

A soldier's nutrition and performance

When it was time to take the physical test, the improvements in the protein group were also greater. In fact, on average they completed nearly 7 more push-ups compared with the carbohydrate group, but there were no differences between the two groups in the sit-up or 3 km running tests.

The push-up test is a requirement for graduating from the program, and an improvement of seven push-ups on this test could literally be the difference between graduating and not graduating from this intense training program.

If you are a soldier, what would you do?

Scientific support for the benefits of whey protein supplementation, even for a soldier, continues to accumulate, not only with regard to body composition but also physical performance.

If you are in the military, or simply following a brutal program like a physical training program, a protein shake or two a day could help you not only keep up with your physical demands but also turn them into results.

The ideal time to take 25/30 g of whey protein is after finishing your workout, but if you are going to have a second shake, consider taking it before bed and preferably make it casein, although some people also have shakes (a combination of whey and casein) before training.

Source

• The American Journal of Clinical Nutrition – 2010: Use of dietary supplements among active-duty US Army soldiers.