Diet & Nutrition Guide
Fuel your performance with evidence-based nutrition strategies from the Army Holistic Health and Fitness (H2F) program. Use at your own discretion.
Protein
0.7-1.0g/lb
Carbs
3-5g/lb
Fats
0.3-0.5g/lb
Water
64+ oz/day
Macronutrients
Understanding the building blocks of your diet
Builds and repairs muscle tissue, supports immune function, and aids recovery from training.
Best Sources:
Lean Meats
Chicken breast, turkey, lean beef, pork tenderloin
Fish & Seafood
Salmon, tuna, shrimp, tilapia
Eggs & Dairy
Whole eggs, Greek yogurt, cottage cheese, milk
Plant-Based
Beans, lentils, tofu, tempeh, edamame
Timing:
Distribute throughout the day, 20-40g per meal. Prioritize post-workout.
Tips:
- Aim for a protein source at every meal
- Post-workout protein helps muscle recovery
- Complete proteins contain all essential amino acids
- Combine plant proteins for complete amino acid profile
Meal Timing
When you eat matters for performance
Pre-Workout (2-3 hours before)
Balanced meal with carbs, moderate protein, low fat
Pre-Workout (30-60 min before)
Light, easily digestible carbs if needed
During Training (60+ min sessions)
Simple carbs and fluids for extended activity
Post-Workout (within 30-60 min)
Protein + carbs for recovery and glycogen replenishment
Hydration
Stay mission-ready with proper fluid intake
Daily Minimum: Minimum 64 oz (half gallon) for baseline; more with activity
During exercise: 16-24 oz per hour of training
Hydration Status Indicators:
Clear to light yellow urine
Well hydrated
Dark yellow urine
Dehydrated - drink more water
Thirst, headache, fatigue
Early dehydration signs
Tips:
- Start hydrating early in the day
- Don't wait until you're thirsty
- Monitor urine color
- Electrolytes needed for intense/prolonged exercise
- Limit caffeine and alcohol - both are dehydrating
Weight Management
Strategies for your specific goals
Fat Loss
Do:
- Create moderate calorie deficit (decrease daily calorie intake by 300-500 calories/day)
- Maintain high protein intake to preserve muscle
- Focus on whole, nutrient-dense foods
- Stay consistent - sustainable changes over crash diets
Avoid:
- Extreme calorie restriction
- Skipping meals
- Eliminating entire food groups
- Rapid weight loss (more than 2 lbs/week)
Muscle Gain
Do:
- Moderate calorie surplus (increase daily calorie intake by 300-500 calories/day)
- High protein intake (0.8-1g per lb body weight)
- Progressive resistance training
- Adequate sleep for recovery
Avoid:
- Excessive calorie surplus (leads to fat gain)
- Neglecting protein timing
- Inconsistent training
- Poor sleep habits
Performance Maintenance
Do:
- Match calories to activity level
- Balanced macronutrient distribution
- Consistent meal timing
- Adequate hydration
Avoid:
- Underfueling for training demands
- Inconsistent eating patterns
- Relying on supplements over real food
- Ignoring recovery nutrition
Sample Meals
Ideas for fueling your day
Power Oatmeal
1 cup oats, banana, 2 tbsp peanut butter, protein powder
550 cal
35g protein
Egg & Veggie Scramble
3 eggs, spinach, peppers, whole wheat toast, avocado
500 cal
28g protein
Greek Yogurt Bowl
1 cup Greek yogurt, berries, granola, honey
450 cal
30g protein
Official Resources
Download guides from Army H2F
Frequently Asked Questions
Common nutrition questions answered
Information based on official Army H2F (Holistic Health and Fitness) guidelines and resources.