If you're training for military selection, your diet matters just as much as your workouts.The food you eat affects how well you digest, how fast you recover, how much energy you bring to training, and whether your body is helping or hurting your performance.Let’s keep this simple. Here’s what to focus on.

‍Nutrition’s Role in Selection Success

‍Your nutrition plan should do one thing: make you better at training and testing.It’s not about being paleo, vegan, or low-carb. Those are personal choices. What matters is this:

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‍Is your current diet making you perform better—or worse?

‍Here’s how to check:

• Do you digest food well?
• Do you feel strong and focused when you train?

Are you carrying extra weight that slows you down?

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‍Eat for Better Digestion and Consistent Energy

‍Poor digestion can slow you down. If you feel bloated, sluggish, or uncomfortable before runs or rucks, it might be time to adjust your diet.Common triggers include:

• Lactose (dairy intolerance)
• High-volume foods like oats or rice before training
• Overeating close to workouts

What works for one person may not work for you. Keep a food log. Track how your body feels during and after each session. The goal is to identify foods that fuel your effort—not disrupt it.

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‍Eat for a Lean, Strong Body

‍Selection favors athletes with low body fat and solid muscle.Here’s what the data from SFAS shows:

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Being lean doesn’t mean being weak. Aim for a strong, agile, and durable frame. If you're carrying excess weight, you're likely slowing yourself down.Cutting that down can make you faster, lighter, and more efficient. But don’t crash diet. Maintain strength while reducing fat.

‍Three Rules for Everyone in Selection Prep

1. Eat Enough Protein

• Shoot for 0.8g per pound of bodyweight per day
• Get protein at 3 meals a day minimum

Protein helps you recover and build muscle. Don’t skip it.

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‍2. Don’t Stay Hungry

‍If you’re starving all day, your body isn’t getting what it needs.

• Add volume with lean protein and vegetables
• Avoid tiny meals full of empty calories

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3. Don’t Always Feel Stuffed

‍If you feel like you’re force-feeding yourself:

• Eat more calorie-dense foods like red meat, eggs, nut butter
• Drop the excessive carbs and bulk if they’re making you sluggish

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Do You Need to Count Macros?

‍Maybe. Maybe not.Use macro tracking if:

• It helps you stay consistent
• You enjoy the structure
• You're aiming to improve body composition efficiently

Skip it if:

• It causes stress
• You become overly food-focused
• You're already performing well without it

At selection, no one cares about your food log. They care if you can perform.

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‍Test Day Nutrition: Fuel the Right Way

‍The day before:

• Eat plenty of carbs: rice, potatoes, pasta, fruits
• Stay hydrated, especially with electrolytes

2–3 hours before the test:

• Eat a carb-heavy meal

30–60 minutes before:

• Grab a light snack: banana, toast, sports drink

During long events:

• Sip electrolyte fluids every 15–20 minutes

No experiments on test day. Eat only what your body already knows.

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‍Recovery and Protein Timing

‍After training:

• Eat lean protein within an hour
• Add carbs to restore glycogen
• Stay hydrated—especially if sweating heavily

Recovery foods: eggs, chicken, tuna, rice, potatoes, fruits, peanut butter, protein shakes‍

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Keep a Training and Nutrition Log

‍Track:

• What you ate
• How you slept
• How you felt during workouts
• Energy, digestion, soreness

Look for patterns. On good days, repeat what worked. On bad days, adjust.

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‍Holiday Tip: Rest and Reset

‍Holidays are a good time to take a short break. A few days off won't hurt your progress. It may even help you recharge mentally and physically.

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‍Summary

‍Nutrition for selection prep isn’t about perfection. It’s about fueling your mission.

• Eat to support performance and recovery
• Adjust your meals to improve digestion and energy
• Maintain a body composition that helps—not hinders—you
• Use carbs to fuel intense training and tests
• Stay hydrated and log what works

When you're training hard, make sure your nutrition is working just as hard.