The physical and mental edge: Can dietary supplements keep minds and

bodies sharp in our armed forces?

Joshua Hockett MS, NSCA-CPT D*, TSAC-F D*, CSCS D*, ISSN

Lead Tactical Strength and Conditioning Facilitator,

57TH RQS, Aviano, Italy

What I’ll cover in 30 minutes…

• Identify where observed needs exists for dietary supplements (ships)

• What exact supplements could most benefit afloat service members?

• What does the research and authoritative bodies have to say?

• Where can operators and professionals find more credible info?

Where I’m coming from….

NAVY LIFE: WHERE

NAVY LIFE: WHO

Where are the biggest needs?

• Prevent VD deficiency

• Obtain adequate EFA’s

• Maintain LBM (adequate, high quality protein)

• Maintain vigilance, awareness, focus (caffeine)

• Immune health/gut health (probiotics)

• Hydration (H20 + Electrolytes)

SUPPLEMENT STRATEGY

The potential role of alterations in the dietary content ofspecific macro- and micro-nutrients for improving soldier

performance is another research thrust area of the USMilitary nutrition research program. The rationale for thiswork is that there may be specific situations where acute

manipulation of macro-nutrient distribution and/or contentmay improve soldier performance and that certain

military situations may increase requirements for certain macro-nutrients. Additionally, nutritional ergogenic aids may

provide performance enhancements for the soldier, but unbiased, objective research is required, to judge theefficacy of the vast array of nutritional supplements

commercially available and separate fact from unfoundedmarketing claims.

S.J. Montain, A.J. Young / Appetite 40 (2003) 261-262

International consensus on military research

priorities and gaps — Survey results from the

4th International Congress on Soldiers’

Physical Performance

Lovalekar, Mita et al.

Journal of Science and Medicine in Sport ,

Volume 21 , Issue 11 , 1125 - 1130

Extensions of traditional sports findings on performance….

E.R.D 45, 2, JULY 18 (BJSP March 18)

IDEA Fitness Journal, Volume 15, Issue 11, October (2018).

Back to the BIG 6

• Vitamin D• Fish Oil & EFA’s• Adequate, high quality protein• Caffeine• Probiotics• Freebie…...H20! + Electrolytes

VD (D3)

• Lack of any direct sunlight both acute and prolonged

• Uniform covers all exposed skin

• Diet cannot provide all that is needed regular without sun exposure

The Big 6: Why VD?

• VD linked to more depression and lower mood scores

• VD linked to better CV Fitness levels

• VD linked to sustain optimal testosterone levels

• VD linked to better sleep quality and quantity

• VD linked to better bone health and decreased stress fractures

Fish Oils (EFA’s)

• Limited access to oily fish (SMASH)

• Limited access to high n-3 nuts, butters, and oils

• Most Americans already deficient in EPA/DHA intake

• Most Americans (including Sailors/Marines) n-6:n-3 ratio is way off

The Big 6: Why Fish Oils (EFA’s)?

• N-3 linked to reduced memory and cognitive decline

• N-3 linked to less systemic inflammation

• N-3 linked to less depression

• N-3 linked to improved muscle metabolism & body comp

• N-3 linked to CV health benefits

• N-3 linked to better tissue would healing rate

• N-3 linked to reductions in severity and occurrence of PTSD

Protein

• Irregular eating schedules or missed meals due to work demands

• Lean high quality protein options not always available

• Consistent intake not always possible

• Getting enough protein period

Why Protein?

Caffeine (strategic use of)

• Lack of sleep/rest and/or lack of good quality sleep is common

• Vigilance must be maintained on watch/patrol/bridge etc…

• Acuity/Awareness must be maintained

• Micro-dosing/time-released tactics

• Caffeine is not a fix for lack of sleep…enough good sleep is!

Why Probiotics?

• Limited consumption of natural probiotic foods (fermented foods)

• A healthy gut is a happy gut!

• A happy gut = an effective armed forces operator

• If one gets sick… all get sick!

• Immune system health is key to all operators performance

• Case Example: USS Ronald Reagan “Double Dragon”

Why water?

• Hydration is the basis for all other metabolic processes to happen

• Hydration supersedes the acute and chronic needs of any other supplement

• Just 2% dehydration impairs mental and physical performance

• Easy to miss and yet simple to fix but rarely gets enough attention

• Ambient conditions for weeks on end can make this a crucial priority for all

• Case example: USS Essex during 5th Fleet AOR to Persian Gulf, 2014

Where to lean more?

• Consumer Labs

• HPRC

• Informed Choice

• BSCG

• Natural Medicines

• OPSS

• NOFFS/MN

WF.N.G CH12

Sources:General Findings:

Farina et al. Effects of deployment on diet quality and nutritional status markers of elite U.S. Army special operations forces soldiers. Nutrition Journal (2017) 16:41

Lutz et al. (2018). Dietary Intake in Relation to Military Dietary Reference Values During Army Basic Combat Training; a Multi-center, Cross-sectional Study. Military Medicine.

Probiotics:

J. Philip Karl, et al. Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota. Frontiers in Microbiology, 2018, Sept.

Lamprecht et al. Probiotic supplementation affects markers of intestinal barrier, oxidation, and inflammation in trained men; a randomized, double-blinded, placebo-controlled trial. Journal of the International Society of Sports Nutrition 2012, 9:45

Omega 3:

Young, AJ, et al. Blood fatty acid changes in healthy young Americans in response to a 10-week diet that increased n-3 and reduced n-6 fatty acid consumption: a randomised controlled trial. British Journal of Nutrition. 2017, May; 117(9)

Vitamin D:

Owens et al. Vitamin D and the Athlete: Current Perspectives and New Challenges. Sports Medicine (2018) 48(Suppl 1).

European Society of Cardiology. "Vitamin D levels in the blood linked to cardiorespiratory fitness." ScienceDaily. ScienceDaily, 30 October 2018.

Wentz et al. (2014). Clinical relevance of optimizing vitamin D status in soldiers to enhance physical and cognitive performance. Journal of special operations medicine : a peer reviewed journal for SOF medical professionals. 14. 58-66.

Gaffney-Stomberg, Erin et al. Calcium and vitamin D supplementation maintains parathyroid hormone and improves bone density during initial military training: A randomized, double-blind, placebo controlled trial. Bone , Volume 68 , 46 – 56

Geoffrey D. et al. Effects of Vitamin D on Skeletal Muscle and Athletic Performance. Journal of the American Academy of Orthopaedic Surgeons. 26(8):278–285, APR 2018

Moran, D.S., McClung, J.P., Kohen, T. et al. Vitamin d and athletic performance. Sports Medicine (2013) 43: 601

Lappe. J. et al. Calcium and vitamin d supplementation decreases incidence of stress fractures in female navy recruits. Journal of Bone Mineral Research (2008) May; 23(5).

Boullian, R. How effective is nutritional supplementation for the prevention of stress fractures in female military recruits? Nature Clinical Practice. Endocrinology & Metabolism. Sept 2008 4(9).

Burgi AA. et al. High serum 25-hydroxyvitamin D is associated with a low incidence of stress fractures. Journal of Bone Mineral Research. (2011) Oct; 26(10).

Caffeine:

Cited in slide

Water/Hydration:

Cited in slide

Contact Me

• 57th RQS, Aviano, Italy, AFB

• oregonpanthers@yahoo.com

• Joshua Hockett (LinkedIn)

• MusclesNmorsels (socials)

• Joshua.Hockett.3 (facebook)