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26 times at critical moments. Burke et al (2011) give guidelines for daily fuel needs: • Light activity (low intensity or skill based): 3-5 grams per kg bodyweight per day. • Moderate exercise (1 hour/day): 5-7g/kg/day. • Moderate to high intensity exercise (1-3 hours/day): 6-10g/kg/day. • Moderate to high intensity exercise (4-5 + hour/day):8-12g/kg/day. Protein: Protein is a group of nitrogen containing compounds formed by amino-acids (Kenney et al 2015). There are twenty amino-acids, 12 non-essential and 8 essential. Non-essential means they can be synthesised within the body, while essential amino-acids must be ingested through an individuals diet. According to Kenney et al (2015) amino-acids are considered the bodies building blocks, therefore protein is necessary for growth, repair and maintenance or development of body tissue, especially muscle. If any of the essential amino-acids are missing from an individuals diet, proteins and tissue requiring that amino-acid cannot be formed or maintained. Of the essential amino-acids, three (leucine, isoleucine, and valine), are known together as branch chain amino-acids (BCAAs), and are particularly important in muscle protein synthesis (Hannon et al 2020). Primary sources of "complete" protein are meat, poultry, egg, fish or dairy. Protein is also found in beans, pulses, nuts, lentils and seeds, however these are considered incomplete as they "lack a number of essential amino-acids" (Hannon et al 2020), particularly leucine. This is an important consideration for vegetarians. Protein is also important for recovery, not only in terms of muscle protein synthesis for growth and development of muscle mass, but, as Thomas et al (2016) state, in enhancing glycogen storage and re- synthesis where carbohydrate is suboptimal. Thomas et al (2016) report protein recommendations of 1.2-2 g/kg per day while, according to Jenner et al (2019), intake as high as 2.3- 3.1 g/kg may be appropriate for individuals in a caloric deficit aiming to maintain lean muscle tissue while reducing fat mass. Other important functions of protein include: • Formation of enzymes necessary for energy provision from carbohydrate and fat breakdown (Hannon et al 2020). • Maintenance of normal osmotic blood pressure. • Formation of antibodies (Kenney et al (2015). • In extreme circumstances, (severe energy depletion), conversion into free fatty acids (lipogenesis), or glucose (gluconeogenesis), to provide energy (4 kcal per gram) (Kenney et al 2015). Fat: Fat, or lipid, is a class of organic compounds existing in the body in numerous forms, including free fatty acids (FFAs) and triglycerides. It has limited water solubility and is a fuel source that provides large amounts of energy, up to 70%, used at rest or during extended low intensity, (<65% VO2 max), exercise (Kenney et al 2015). Fat should make up a maximum of 35% of an individuals macronutrient intake, and no less than 20%, with no more than 10% consisting of saturated fats. Kenney et al (2015) state that excessive fat intake has been linked to various chronic diseases, while, according to Thomas et al (2016), intake below 20% may lead to deficiency in fat soluble vitamins such as A, E, and K, and also essential fatty acids, omega-3 and omega-6. An individuals intake will be dependent on relative amounts of carbohydrate and protein intake, as fat will make up the remainder. According to Kenney et al (2015), the body has the ability to store much larger concentrations of fat than carbohydrate, and can produce twice as much energy from fat (9.4 kcal/g). However, the rate of energy release is too slow to meet the demands of high intensity activity. While fat cannot be utilised as a fuel source for military personnel in critical high intensity efforts during training or operations, it is important during the lower intensity activities in between, and depending on how efficient an individuals aerobic system is, it may aid in delaying glycogen depletion if they can hover at or below 65% for longer. For female personnel, adequate fat intake is particularly important, as according to Wohlgemuth et al (2021), there is an increased reliance on fat metabolism during certain phases of the menstrual cycle due to variations in female hormones. Studies have also shown that due to a lower RER than males during low intensity exercise, females are more reliant on fat as a fuel source. Other crucial functions of fat are: • As an essential part of cell membranes • Support and cushion vital organs. This may be important during high intensity military training. Tracking your intake: Unless you are tracking your daily energy intake, there is no way to know for sure how many calories, or macronutrient quantities you are consuming. Most people when it comes to exercise and nutrition, will have one of the following goals: • Gain weight (muscle): This requires an energy (caloric) surplus, where intake exceeds expenditure. • Lose excess weight (fat): Energy (caloric) deficit, expenditure exceeding intake. • Maintain current weight: Energy balance, intake equal to expenditure. Current DF 24 Hr ration pack. FUELLING THE NATION

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