Fall 2024 - 17

the athlete because of their sustained energy
release within the bloodstream.
Dietary fiber is not a major source of sugar like
the others as it cannot be converted into glucose.
The benefits of dietary fiber will lower the overall
amount of sugar in the food you eat. This changes
the overall carbohydrate content from overall carbs
to net carbs. Another issue to be cognizant of is
their level on the glycemic index (GI) chart. The GI
is a barometer of measurement that ranks foods in
carbohydrates and their overall impact on levels of
blood glucose. Foods that are high on the glycemic
index chart can contribute to diabetes. The GI is a
mathematical chart that attributes a food's relation
to a rise in blood glucose levels from a ranking of
0 to 100. Foods closer to 100 have the highest
probability of having a significant effect on your
blood glucose sugar levels. Examples include:
Low GI (up to 55), oatmeal, pasta, and
sweet potatoes.
* Medium GI (between 56 to 69), brown
rice, rye, and whole wheat.
* High GI (from 70-100), white bread, melon,
white rice, doughnuts, French fries, fruit
juice, sodas, fruit juice, candy and cake.
What are some quick carbs?
Fast-acting carbohydrates for energy:
* Fruits: apples, bananas, watermelon,
dried fruit
* Rice cakes
* Fast-acting sugars: dextrose (found in
gummy bears or worms), energy gels
* Granola bars
* Fruit juice: orange juice, fruit
smoothies
Benefits:
* Fuel for brain and muscles
* Prevent muscle breakdown
* Enhance exercise and work
performance
* Aid in rest and recovery
WHY ARE CARBOHYDRATES SO IMPORTANT
IN THE TACTICAL ATHLETE'S DIET?
The tactical athlete requires a keen awareness
of nutritional intake for optimal performance
throughout the day. They face a myriad of
changing and dynamic variables throughout
their day that do not allow for the typical 9-5
daily job. They can spend four days on and
three days off work and this schedule can rotate
every three weeks. On a schedule like this, the
individual can encounter many challenges as
their circadian rhythm may be affected within a
24-hour cycle. They can experience challenges
in their physical, mental, cognitive, and
behavioral well-being. These variables manifest
themselves in affecting their nutritional intake,
their ability to exercise, and social interactions.
The individual is more prone to be tired
because of the aforementioned reasons and a
well-devised nutritional program focused on
carbohydrates will provide the needed energy
to alleviate the fatigue they experience within
their shifts.
Carbohydrates may be the proper or essential
macronutrient to provide the replenishment of
lowered glycogen levels in the body to raise
energy levels.
On the physical side, the tactical athlete can be
engaged in a physically demanding exercise
program whether it may be aerobic or anaerobic
conditioning. They can be engaged in resistance
training, plyometric routines, or agility and change
of direction drills which complement them to be
a true and total tactical athlete. These workout
variables mentioned, provide them to be well
rounded for optimal tactical human performance
and career longevity. n
Daniel J. Borowick, MS, CSCS, has over 27 years
of tactical experience. Currently, he is a strength and
conditioning specialist serving in the U.S. Army's
(H2F) Holistic Health and Fitness Program. You can
reach him via Domexstrengthandfitness@gmail.com.
tacticaltrainingandconditioning.com | 17
http://www.tacticaltrainingandconditioning.com
Fall 2024

Table of Contents for the Digital Edition of Fall 2024
