text: Nutritional Readiness
  mass growth, daily protein consumption should increase to 1.2–2.0 grams/kilograms (~0.55–0.9
  ounces/pound) body weight.
  8-27. Soldiers use the following tips to help add more calories to their eating plan:
  * Eat frequently. Plan to eat or drink a food or beverage that provides nutrition to the body every
  few hours, especially after a workout.
  * Consume protein-rich foods. The best sources of protein come from whole foods such as lean
  meats, poultry, fish, beans, nuts, eggs, and low-fat dairy.
  * Try smoothies, shakes, or soups. Liquids can be an easy way to load up on calories in a small
  volume. However, these food items should be nutrient dense, meaning they have a high amount
  of beneficial nutrients (for example, vitamins, minerals, fiber, and lean protein) in relation to their
  weight and low in added sugars. Add Greek yogurt, milk, soymilk, powdered milk, flaxseeds, or
  chia seeds to smoothies, shakes, and soups.
  * Add healthful fats. Use avocado or nut butter in sandwiches or smoothies, and add a little extra
  olive oil, canola oil, or oil-based spreads during meal preparation.
  OPERATIONAL NUTRITION
  8-28. With a focus on foundational health through a deliberate everyday diet, Soldiers are better positioned
  to optimize task-specific performance nutrition through event fueling and post-event recovery, and arduous
  environment preparedness.
  EVENT FUELING AND POST-EVENT RECOVERY
  8-29. Soldiers consider some factors when choosing pre-event, during, and post-event fueling and recovery
  nutritional strategies. Although not all-inclusive, these factors include—
  * Usual macronutrient intake (such as carbohydrate, protein, and fat).
  * Time lapse between macronutrient intake and start of physical activity.
  * Duration and intensity of physical activity.
  * Environmental conditions.
  * Individual gut tolerance.
  * Personal taste preference.
  * Duration of fueling.
  * Body composition goals impact performance.
  8-30. Energy or calorie needs increase with increases in exercise frequency, intensity, time, and type.
  Soldiers should adjust needs based on the type of exercise completed. These four variables are often referred
  to as the F.I.T.T. principle. Energy needs will fluctuate as changes in frequency, intensity, time, and type
  occur, therefore Soldiers should consult with a registered dietitian to determine their energy needs and how
  to adjust for alterations in physical activity, physical demands of duty, or both.
  NUTRIENT TIMING
  8-31. Nutrient timing involves proper fueling strategies before, during, and after physical training sessions
  and other strenuous activity. If done correctly, solid strategies can help to prevent energy deficits and aid in
  adequate recovery. When Soldiers consume nutrients is just as important as what nutrients they consume.
  Each and every body functions differently in response to fueling for training, so it is recommended that each
  Soldier practice with nutrient timing while training. Dietitians do not recommend applying recommendations
  for nutrient timing right before an ACFT or a performance event. Remember to train like you fight. The
  Warfighter Nutrition Guide contains strategies and recommendations for all aspects of performance nutrition
  for Soldiers.