Supplementation

Following along with the Precision Nutrition principles, some basic supplementation is all that is necessary. Beware the hyped up bodybuilding supplements, some may increase your stress levels, make you bleed out more profusely when shot and other not so nice things. Keep it simple with what we know works in high stress environments.

• Milk protein powders- For an extra protein boost to stabilise lean mass levels during high intensity ops, have one of these before bed and any other time throughout the day to hold you to the next meal. Organic Prograde Lean or Biotest Metabolic Drive being the recommended choices.
• Pre/Post Workout shake- This absolutely critical for maximising lean mass retention and fat burning. Don't do this and don't ever complain about results. Prograde Workout or Biotest Surge are definitely the best in the business, I've been using Surge for years. And the blue collar options are, half a Gatorade, high sugar candy(yes candy, preferably fruit snacks) Easy-Mac(the 'Easier' the mac the higher glycemic and more effective it will be) along with a hit of the afore mentioned protein powder if possible. Follow up with some pasta at the DFAC within a couple hours if you have the resources and and not concentrating on fat loss(only fobbits gain and lose weight, mission goers generally stay the same, but the above workout and nutrition tips will help change that ;))
• A good multi-vitamin that has the extracts of vegetables, fruit and greens. I've been using VGF25+ for Men for awhile now and it's been working very well without having to chuck down 20 or 30 different horse pills a day.
• EFA(Essential Fatty Acids) There are numerous benefits to taking EFA's daily. Some of the highlights are reduced inflammation and joint pain, supports cardiovascular health and a host of other benefits. Prograde EFA Icon is a good choice as it uses krill oil, so no fish burps!! I've had success with Biotest Flameout as well, but there were fish burps :(
• BCAA(Branch Chain Amino Acids) These things are freaking magic. They are also only $30 a bottle of 250 tablets from Biotest. So what's the catch? You have to take a ton of them, up to 20 a day depending on your stress load. But there's a huge bright side. Increased strength. Increased endurance. Improved immune system, I take a dose of four as I feel a cold coming on, stops it dead. Builds muscle. Burns fat. Some examples of their power. On lower doses I was able to maintain weight(I have a high metabolism, any drop in minimal food and I loose weight) while doing kickboxing several times a week, kettlebell workouts, a fire academy 3-4 times a week, 40+ hours of work, hikes at least once a week all on top of sub-optimal nutrition(for me I should have lost weight). A second personal experience is during my second time through the Modern Army Combatives Program level II(the certificate was never turned in the first time, more pain for me). I started taking the BCAA's to limit my weight loss. I bumped the dosage up to 4 before training, 4 during lunch and 4 post training alongside my blue collar post workout nutrition(Swedish fish and Gatorade ;)). During the two weeks I took no other supplements and ate pasta as dinner most nights to replenish glycogen. I was the third oldest guy in class and got beat up for two weeks, but instead of minimising weight loss, I GAINED 10 pounds and an inch on my neck!! I was shocked, I was not expecting that at all with my metabolism. I've had my squad members give it a try as well with same types of results. If you're headed on a long mission, toss a dose back before you head out, consume a dose every 3-4 if possible depending on length of mission, then a dose when you get back. If it was a multi-day mission, keep the high doses(more than 3) for 2 days before and after. Be aware that supplementation of BCAA's will reduce the absorbtion of other amino acids, so try to take your doses between meals.

Special circumstances and products

Creatine may help hydrate your muscles. The research is there for sports, but not as conclusive for hot weather environments. Use micronized creatine with no extra crap. Biotest micronized is just under $15 for a couple months worth at the recommended 5g/day.

NO2 products vary product to product on who they work for. It can significantly increase endurance, but that vasodiolation may end up with you bleeding out faster. As of now there's not enough research to say yay or nay on this one in tactical environments.

Beware of the products that have hidden stimulants. Many of the above NO2 and creatine products have high amounts of stimulants to ensure you 'feel' it. Being amped to the point of jitters is ok for gross motor movements in the gym, not so good when trying to make a head shot on a suicide bomber. That combined with the diuretic effects could be very serious in combat, especially hot envirments. Take extreme caution with these even if they don't give you jitters.

Full Force is a product designed by Will Brink who I've brought onto the Red White and Blue Fitness team for his tactical supplement knowledge. During my 2005 our, myself and my shooter team were selected to beta test Full Force . It's designed to enhance clarity and focus without any jitters. Jitters are bad when you've got a well doped M-24 with the reticule on a bad dude that needs to be taken out. Being jitters are bad, most energy drinks/pills are out. Full Force also has several anti-oxidants specifically designed for operators in tactical environments. My personal experiences of the side effects of the beta test version are nothing short of phenomenal. After several months of daily use during missions, I came home and could analyse and process sounds before other people even 'heard' them. For example a plate falling and breaking in a restaurant, I was so in tune with my senses I could 'hear' the plate fall and break before it happened. This of course isn't what was actually happening. My brain was able to process everything from all my senses that the process was complete before anybody else had even started the process. There will be more articles to come from Will Brink in the coming months. Stay Tuned!!