The best way to prepare for anything is to begin as soon as possible if your readiness levels aren’t where they should be. US Army Basic Training tests an individual’s strength, speed and endurance and pushes those abilities to the limit. Follow this diet plan along with your workout routine to improve your effectiveness as a soldier-in-training in the months and weeks before you ship out.
In Basic Training, long stretches of running are the norm. Don’t underemphasize carbohydrates — where the body gets glycogen — as an energy source. Low-carb diets don’t agree with long intervals of training. Follow a diet high in protein with moderate carbs. Don’t mind calories, either. Remember that a calorie is defined as a unit of energy and those get burned in basic training preparation.
Energy and strength for training comes from a combination of natural carbs, lean protein and healthy fats. Follow a 40-30-30 percentage plan for each, respectively. Don’t skimp on carbs, but do skip processed foods like pasta, pizza and white bread. Anything made with white flour promotes burnout. Eat fruits, vegetables and whole grains. Potatoes, oats and rice are great foods that also fill you up.
Protein should come from chicken breast, turkey, lean red meat, fish and eggs. Healthy fats come from avocados and almonds, and fish oil and olive oil. If you eat enough fish, you’re getting some oil along with the protein from that serving. Again, don’t worry about calories, because you’ll only have a few minutes per meal in the Army. You’ll seldom eat enough to feel full.
Meals can vary. Breakfasts can consist of two or three boiled eggs and a cup of oats mixed with water. Coffee is fine in the morning as a mild stimulant. However, don’t overindulge because it gets your heart rate up before exercise and it won’t be readily available on the field in basic. Lunch can be six ounces of turkey with cheese on whole wheat bread with some fruit. Apples are always great snacks and have many benefits. Dinners can vary depending on the size and weight of the individual. Muscle breaks down and protein is needed to build it back up. Beef, fish, chicken and turkey are the best foods for that. Have a salad drizzled with olive oil, and a large baked potato as part of the main course.
Commitment to the US Army requires much physical and mental preparation. Before you get there, you’ll work out, and work out some more. Until then, the right diet plan is half the journey.
