Being immersed in military training is no joke. Once you enlist, you are accountable for various duties and responsibilities as a citizen and a recruit.
Military training is a tough and long process, which will start with basic training – aka military boot camp.
Since boot camp will last for 6 to 13 weeks, you have to gear up for the rigorous physical activities ahead by increasing your physical strength.
Having great physical strength is an advantage during your training, which will have long-term benefits to your health, preventing risks of developing injuries and related conditions.
To survive your military boot camp training, here are four scientifically-proven tips that you can rely on for increasing your physical strength:
1. Never Ever Skip Breakfast
Machines need a source of energy in order to function, and so does your body.
Before you officially start your day, your body will need fuel to be converted into energy, which you will use for the rest of your waking hours.
This fuel comes in the form of the food you eat, so do not ever try to skip your breakfast. Eating breakfast has been found to help your body burn more carbohydrates and charge your energy.
Skipping your breakfast makes you feel sluggish during the day, hindering you from accomplishing your military training activities.
2. Pack More Protein
Another essential nutrient for improving your physical strength are high amounts of protein, which should be consumed daily.
Protein is responsible for the growth, repair, and maintenance of cells and tissues, especially if you want to build muscle.
The building blocks of proteins, called amino acids, are found everywhere in your body. However, most essential amino acids cannot be produced by your own body so you will need food sources packed with lots of protein.
Incorporating both plant and animal sources of protein are great for boosting your diet. Make it a point to include protein in your breakfast together with carbohydrates so you can have enough fuel for the day.
Some protein-rich foods that are easily accessible include:
- Yogurt; and
3. Level Up Your Vitamin D
A strong body also means having strong bones.
You might be well aware that consuming enough calcium helps your bones become healthier and stronger, but your body will not be able to consume and absorb calcium without vitamin D.
Thus, level up your vitamin D intake to make your body physically stronger and prevent vitamin D deficiency, which is associated with maladies such as heart disease, colon cancer, breast cancer, prostate cancer, weight gain, and depression.
The optimal vitamin D level that you should have is greater than 20 nanograms per litre taken during a blood test.
To increase your vitamin D levels, incorporate vitamin D-packed foods into your diet such as fatty fish, cheese, orange juice, and egg yolks. You can also supplement your calcium with vitamin D from the sun by spending time outside doing your military training routines in the morning.
Keep in mind that prolonged exposure to sunlight during the afternoon can be harmful for you, but if you are still required to do outdoor boot camp activities, make sure to put on some sun protection such as sunblocks and sunscreens.
4. Get a Caffeine Boost
A lot of people have an emotional attachment to a steaming cup of coffee during mornings, as these provide an energy boost throughout the day.
Scientific studies gladly support caffeine intake during the morning because it also gives a sufficient boost to your workout routines.
Ideally, consuming 5 milligrams of caffeine per 1 kilogram of your body weight is safe enough to boost your strength and endurance during workout times.
Along with a significant workout boost, other benefits of taking coffee daily are the following:
- Helps post-workout muscle recovery;
- Improves blood circulation;
- Improves attention and focus on tasks at hand; and
- Helps you run faster.
However, limit your caffeine intake up to 400 mg per day to avoid any potential side effects, such as headaches, rapid heartbeats, excessive palpitations, restlessness and anxiety, dehydration, and even insomnia.
Your physical strength reflects your overall health and well-being, so consistently strive for physical improvement by considering the tips mentioned above.
Strength-training activities are beneficial for your physical strength, but these boot camp activities are not enough to keep you strong and healthy.
The wonders of a healthy and sound physique have immediate and long-term health benefits for your body.
Moreover, you will thank yourself for improving your physical strength once you reach old age, as it can help you prevent various health conditions that most elders experience.