Spring 2022 - 42

Problem
What should I do?
Low energy; sluggish;
easily tired
Eat foods rich in
carbohydrates
Food Sources
Whole wheat bread,
cereal, pasta, rice,
peas, corn, potatoes,
fruits, veggies
Muscle strains;
injuries; slow to
recover
Trouble sustaining
energy output
Constipation
Eat good food sources
of protein
Chicken, fish, beef,
cheese, milk, nuts,
seeds, peanut butter
Eat healthy fat sources Nuts, seeds, peanut
butter, evoo, olives,
fish, avocado
Increase fiber in diet Whole grain bread &
cereal; beans, peas,
fruits, and vegetables
Difficulty maintaining
body temp; low
energy
Increase iron-rich food
sources
Beef, chicken, turkey,
fish, spinach, kale,
beans, peas, fortified
breads, cereals, and
juice
Broken bones; stress
fractures; brittle teeth
Increase calcium-rich
foods. Increase vitamin
D food sources
Milk, yogurt, cheese,
salmon, broccoli, kale,
calcium, fortified foods,
vitamin D fortified milk,
eggs, seafood, fortified
cereals
Increase muscle mass Increase calories and
protein rich foods
Fish, chicken, lean
beef, pork, milk,
eggs, cheese, yougrt,
peanuts, nuts/seeds,
beans, and lentils
Result
Carbohydrates provide
fuel for muscles and
brain
Faster recovery from
injury; repair muscles
Greater energy output;
build muscle more
efficiently
Relief!
Better tolerance to cold
Strengthen bones and
teeth; vitamin D helps
absorb calcium and
thus helps prevent
fractures and bone
weakness
Protein intake must be
combined with weight
training to build muscle
mass
*Information provided by U.S. Department of
Agriculture and ChooseMyPlate.gov.
42 | Tactical Training & Conditioning | Spring 2022
http://www.ChooseMyPlate.gov

Spring 2022

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