text: Nutritional Readiness
  After Exercise
  8-35. Using an effective refueling strategy after exercise can help to optimize recovery and promote the
  desired adaptations to training. Replenishment of glycogen occurs faster after exercise due to the increased
  blood flow to the muscles, the increased ability of the muscle cell to take in glucose, and the muscle cells
  sensitivity to the effects of insulin during this period. As such, exercise promotes glycogen synthesis
  (restoring glycogen in the liver and muscle).
  8-36. It is critical to provide the body with 50–100 grams of carbohydrate (2 grams of carbohydrates per
  kilogram of body weight) and 15–25 grams of high-quality protein (5–9 grams protein per 100 grams of
  carbohydrates) within 30–60 minutes after exercise. This protein helps replenish muscle glycogen stores,
  stimulate muscle protein synthesis, and repair damage caused by intense exercise. If unable to eat a meal
  within 60 minutes of completing exercise, Soldiers might snack on 8 ounces (1 cup) low-fat chocolate milk,
  8 ounces (1 cup) 100-percent fruit juice and a handful of nuts (about ¼ cup), 2 slices whole grain bread with
  peanut butter and a banana, or 8 ounces (1 cup) low-fat yogurt and a piece of fresh fruit (for example, 1
  medium apple, 1 medium orange, 1 banana). When refueling, Soldier should eat a combination of foods and
  fluids with carbohydrates and protein to refuel targets.
  HYDRATION
  8-37. It does not take much water loss for performance to suffer. A mild dehydration (as measured by a
  change in body weight) of less than 1 percent can have a slightly negative influence on cognitive function.
  This involves slowed working memory, increased tension or anxiety and fatigue, and increased error-related
  to visual vigilance. A 2-percent dehydration more severely impacts mental function, mood, and energy level.
  Fluid Recommendations
  8-38. Fluid requirements can vary from 2–16 liters per day depending on workload, level of heat stress, and
  sweat rate. Sweat loss varies depending on age, training, and acclimation status, exercise intensity and
  duration, air temperature, humidity, wind velocity, cloud cover, clothing, and individual sweat rates.
  8-39. On average, 20–25 percent of fluid intake comes from food and 75–80 percent from beverages. Plain
  water, coffee, tea, soups, fruits, and vegetables provide fluids to support hydration. A small amount of
  caffeine in tea or coffee (< 200 milligrams) should not negatively affect hydration status, but if Soldiers drink
  more caffeine, their fluid balance may be negatively affected.
  8-40. Typically, voluntary consumption of fluids—drinking to thirst—restores only some lost fluid.
  Whenever possible, dietitians should use weight loss to quantify fluid loss during physical activity. Table 8-3
  shows fluid recommendations before, during, and after exercise. TB MED 507 provides a comprehensive
  guide for fluid replacement and work/rest guidelines for warm weather training conditions.
  Table 8-3. Fluid recommendation before, during, and after exercise
  Recommendation
  Before Drink at least 8–16 oz. (1–2 cups) of fluid 2 hours prior to exercise. Drink at least 4–8 oz.
  (1/2–1 cup) of fluid immediately prior to exercise.
  Drink 1–2 mL per pound body weight (for example, 2/3—1 ¼ cups for 150 lb.) 2 hours prior
  to exercise.
  During Drink at least 4–8 oz. (1/2–1 cup) of fluid every 15–20 minutes during exercise.
  Do not exceed 1.5 liter (~6 cups) per hour.
  After Drink at least 8–16 oz. (1–2 cups) of fluid after exercise.
  For rapid rehydration, drink ~3 cups of fluid per lb. of body weight lost.
  L liter lb pound mL milliliter oz ounce
  Electrolyte Recommendations
  8-41. Electrolytes control the fluid balance of the body and are important in muscle contraction, among many
  other essential functions. Electrolytes (such as sodium, potassium, calcium, magnesium, and chloride) come