Soldiers
 

Discover how the Performance Triad benefits Soldiers


Learn more about Sleep, Activity, and Nutrition
Soldiers Sleep
Soldiers Activity
Soldiers Nutrition
Sleep
Activity
Nutrition

Sleep

Sleep is critical in achieving optimal physical, mental, and emotional health, however, the demands of one's job often make it difficult to get sufficient sleep. In training and on the battlefield, inadequate sleep impairs many abilities that are essential to the mission, such as detecting and appropriately determining threat levels and coordinating squad tactics. Getting optimal sleep starts with learning and practicing good sleep habits before, during, and after deployment. There are many ways in which Leaders and Soldiers can eliminate sleep distractors and practice proper sleep hygiene to ensure that optimal, healthy sleep is achieved.

Helpful Sleep Tips:
  • Sleep 7 – 8 hours every 24 hours
  • Finish PT 3 hours before lights out
  • Establish a wind-down routine starting 30 – 60 minutes before lights out. Stop using electronics. Read or listen to relaxing music instead.
  • Sleep in a safe, quiet place. If tactically permitted, use soft foam earplugs or a fan to block sounds. Use a sleep mask to block light.
To learn more about improving sleep habits, click on Health Information Products e-catalog. Type "Performance Triad" in the search box for a list of related material.


Triad TV

Triad TV

Watch videos about a variety of Sleep, Activity, and Nutrition topics.

Activity

Physical fitness and activity are crucial to ensuring our Soldiers perform as elite athletes. Practicing principles of safe and effective training are vital to maintaining physical readiness, preventing injuries, and improving general health. The Triad informs Soldiers and Leaders on how to practice safe running, use proper resistance training techniques, prevent overtraining, and increase daily physical activity among other key topics.

Helpful Activity Tips:
  • Fitness alone isn’t enough. The key is moving throughout the day.
  • It is recommended that one should strive for 10,000 steps (about 5 miles) per day for good health.
  • If getting 10,000 steps is too easy to achieve, set your step goal higher.
  • Soldiers who have greater aerobic fitness are less likely to be injured.
  • Strength training combined with aerobic exercise helps you carry heavy loads (like body armor and a rucksack) farther with less fatigue.
To learn more about increasing activity, click on Health Information Products e-catalog. Type "Performance Triad" in the search box for a list of related material.


Triad TV

Triad TV

Watch videos about a variety of Sleep, Activity, and Nutrition topics.

Nutrition

Eating or fueling for performance enables top level training, increases energy and endurance, shortens recovery time between activities, improves focus and concentration, and helps Soldiers look and feel better. For Soldiers it is especially imperative to build an eating strategy that will complement the requirements of their mission. The Triad's guidance on nutrition for performance teaches Soldiers about the key nutrients needed to complete mission tasks, describes refueling techniques, and details strategies for creating a nutrition plan.

Helpful Nutrition Tips:
There are 3 nutrients that provide your body with energy – carbohydrates, protein, and fat.

Performance nutrition should consist of approximately:
  • 55-70% carbohydrate
  • 12 – 15% protein
  • 20 – 25% fat
  • Balance of vitamins and minerals
  • Water
  • Complex carbohydrates are your body’s first choice for energy.
  • Choose healthy fats in moderation.
  • Stay hydrated withwater to maintain body fluid levels
To learn more about improving nutrition, click on Health Information Products e-catalog. Type "Performance Triad" in the search box for a list of related material.

Also, check out cooking guide videos on the Performance Triad YouTube page.


Triad TV

Triad TV

Watch videos about a variety of Sleep, Activity, and Nutrition topics.