Carbs are our body's favorite source of energy and must be included in a balanced diet to support physical activity. Carbs come in different packages, though, some providing quick energy and some providing more sustained energy. 

Liquid and Simple Sugar foods are digested very quickly and the energy from that sugar is available for the body very quickly after eating. Imagine throwing newspaper on a fire; the flame will go away quickly, just like the energy from liquid and simple sugars.

Complex Carbs provide both starch and fiber. Starch gives on long-lasting energy. Fiber is a type of carbohydrate that does not break down for energy; it helps waste move through the intestines and out of the body. Fiber also feeds gut bacteria. Healthy gut bacteria is linked to better weight management, improved immune health, lower inflammation, and lower risk for chronic diseases.

Carbohydrates are the primary fuel for intense activity, so the amount of carbohydrates one needs daily depends on the amount of activity. The more intense activity in a day, the more carbohydrates you’ll need to eat.

Protein can be used, but the body prefers not to because of proteins many other functions. This includes regulating bodily fluids; producing collagen to build connective tissues for skin, hairs, and nails; helping rebuild and repair muscles and injuries; and transporting nutrients, oxygen, and waste throughout the body. All proteins are different combinations of small compounds called amino acids. There are twenty different amino acids and nine of them are "essential." This is why getting a variety of protein sources, from both animal and plant sources, is optimal for the body to ensure we are getting adequate amounts of the essential amino acids.

We want to help the body preserve protein for those roles, rather than burn it for energy. To avoid burning protein for energy, and potentially losing muscle mass, we have to eat enough carbohydrates.

How much do I need?

Tactical athletes need between 0.5 to 0.75 g of protein per pound of body weight (1.2 to 1.6 g/kilogram) daily.

Meals should have 25-35 g and snacks should have 10-15 g of protein. The palm of your hand can used to guide meat serving sizes.

Fat in the body provides long-term energy storage for daily living and survival, insulation for the body, and protection to the body's internal organs. Fat also contributes to body structure as a component of the cell membrane. It also plays a role in hormonal function and regulation. Fat is our most calorically-dense nutrient, providing 9 calories/gram of fat (compared to 4 calories/gram of carbohydrates or protein). We must consume adequate amount of fat daily to support our energy need and cell production. 

Saturated Fats primarily come from animal sources and are solid at room temperature. It’s easy to take in too much saturated fat when we eat portions of meat that are too large. These servings typically provide more protein in one serving than the body can utilize, as well. Be aware of the frequency and portion size in which you consume saturated fat sources.

Unsaturated Fats include mono- and polyunsaturated fats and come from plant sources. It’s important to get a variety of unsaturated in your diet. Two polyunsaturated fats are essential, meaning they must be consumed, are omega-3 and omega-6 fatty acids. It’s critical to eat enough polyunsaturated fats to avoid essential fatty acid deficiency. See the next page for sources of each.

Trans-fats are synthetic fats added to products to support shelf-stability and achieved desired flavor and texture. They can be found in many foods including fried foods like doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads. However, artificial trans-fats are banned from food-processing because they are associated with increased systemic inflammation and risk of chronic disease. To identify trans-fats in food items, you must read the ingredient list. Products can be listed as “0 grams of trans fats” if they contain 0 grams to less than 0.5 grams of trans fat per serving. Read ingredient lists and look for the ingredients referred to as “partially hydrogenated oils" or "mono- and di- glycerides."

Eat the rainbow!