This is a sport's nutrition presentation I gave in my graduate nutrition course at Georgia Southern University.

1. Air Force Pilot Nutrition
"Fly Fit, Fly Safe!"
Jarrett Moore

2. Air Force PilotsAir Force Pilots
 Air Force Pilots are commissionedAir Force Pilots are commissioned
officers who take control of a wideofficers who take control of a wide
variety of the most technologicallyvariety of the most technologically
advanced aircraft in the world.advanced aircraft in the world.
 These pilots push their minds andThese pilots push their minds and
bodies to the absolute limits in anbodies to the absolute limits in an
environment that has drasticenvironment that has drastic
physiological effects on the humanphysiological effects on the human
body.body.
 Because of this demand, these menBecause of this demand, these men
and women are required to be welland women are required to be well
rounded tactical athletes.rounded tactical athletes.

3. Human FactorsHuman Factors
 Seventy percent of aviationSeventy percent of aviation
accidents are caused by humanaccidents are caused by human
error.error. 2929
 Human factors describes theHuman factors describes the
relationship between the humanrelationship between the human
element, the working environment,element, the working environment,
and equipmentand equipment
(hardware/software).(hardware/software). 2929
 The purpose of examining humanThe purpose of examining human
factors is to reduce human error infactors is to reduce human error in
an effort to improve flight safetyan effort to improve flight safety
and human performance.and human performance.

4. Nutrition and Human FactorsNutrition and Human Factors
 Unlike sport athletes, tacticalUnlike sport athletes, tactical
athletes are placed in situationsathletes are placed in situations
where human performance couldwhere human performance could
be the difference between life andbe the difference between life and
death.death.
 Technology is no longer theTechnology is no longer the
limiting factor in pilotlimiting factor in pilot
performance. Technology nowperformance. Technology now
supersedes what the human body issupersedes what the human body is
capable of withstanding.capable of withstanding.
 Proper nutrition may improveProper nutrition may improve
flight readiness and pilotflight readiness and pilot
performance which may reduce theperformance which may reduce the
chance of human error causing anchance of human error causing an
incident.incident.

5. Energy SystemsEnergy Systems
 Phosphagen SystemPhosphagen System
 Heavily relied upon during anti-G straining maneuvers (3-Heavily relied upon during anti-G straining maneuvers (3-
16 seconds).16 seconds).
 F-16 Pilots must endure 9 G for up to 15 seconds.F-16 Pilots must endure 9 G for up to 15 seconds.
 GlycolysisGlycolysis
 Muscular endurance PT component.Muscular endurance PT component.
 Aerobic SystemAerobic System
 Hypoxia stresses the cardiovascular system more thanHypoxia stresses the cardiovascular system more than
normoxia.normoxia. 2929
 1.5 mile run PFT, PT, and specialty schools.1.5 mile run PFT, PT, and specialty schools.

6. Air Force Physical FitnessAir Force Physical Fitness
StandardsStandards
 Minimum RequirementsMinimum Requirements
 1.5 Mile Run: 13:361.5 Mile Run: 13:36
 Push-ups: 33 in one minutePush-ups: 33 in one minute
 Sit-ups: 42 in one minuteSit-ups: 42 in one minute
 Max TestMax Test
 1.5 Mile Run: 9:12 or under1.5 Mile Run: 9:12 or under
 Push-ups: 67 or more in one minutePush-ups: 67 or more in one minute
 Sit-ups: 58 or more in one minuteSit-ups: 58 or more in one minute

7. AccelerationAcceleration

8. Caloric Expenditure in FlightCaloric Expenditure in Flight
ActivityActivity kcal X minkcal X min-1-1
4-G Turns4-G Turns 2.32.3
LandingLanding 2.52.5
RollsRolls 3.03.0
Aerial Combat ManeuveringAerial Combat Maneuvering 4.84.8
Piloting helicopters during aerobaticsPiloting helicopters during aerobatics 1.61.6
Aerobatics by aircraft pilotsAerobatics by aircraft pilots 1.81.8
Barrel RollsBarrel Rolls 3.63.6

9. Hypoxic HypoxiaHypoxic Hypoxia
 Hypoxic HypoxiaHypoxic Hypoxia
 Insufficient oxygen available to the lungsInsufficient oxygen available to the lungs
or low PAO2.or low PAO2.
 Boyle's LawBoyle's Law
 The volume of a gas is inverselyThe volume of a gas is inversely
proportional to the pressure on the gas asproportional to the pressure on the gas as
long as the temperature remains constant.long as the temperature remains constant.
2929
 Dalton's Law: PDalton's Law: PTT= P= P11+ P+ P22...P...Pnn
 The percentage of oxygen in theThe percentage of oxygen in the
atmosphere is constant.atmosphere is constant. 2929
 The partial pressure of OThe partial pressure of O22 decreasesdecreases
proportionately as atmospheric pressureproportionately as atmospheric pressure
decreases.decreases. 2929
 SymptomsSymptoms
 Cyanosis, euphoria, increasedCyanosis, euphoria, increased
respiration, mental confusion,respiration, mental confusion,
decreased reaction time, and impaireddecreased reaction time, and impaired
judgment.judgment. 2929

10. Hypoxia Time of UsefulHypoxia Time of Useful
ConsciousnessConsciousness

11. Effects of Hypoxia at AltitudeEffects of Hypoxia at Altitude

12. Nutrition Considerations for AirNutrition Considerations for Air
Force PilotsForce Pilots
 Pilots should be considered weight class athletes because of the weightPilots should be considered weight class athletes because of the weight
regulations in the military.regulations in the military.
 Some consideration should be given to pilots or other military personnel thatSome consideration should be given to pilots or other military personnel that
compete in team sports, endurance events, or strength/power events.compete in team sports, endurance events, or strength/power events.
 What pilots consume before and during a flight can have a significant impact on flightWhat pilots consume before and during a flight can have a significant impact on flight
performance.performance. 4, 811,13, 15, 17,18, 21,23,24, 27,4, 811,13, 15, 17,18, 21,23,24, 27, 2929
 Pilots should pay special attention to the following areas:Pilots should pay special attention to the following areas:
 Hydration StatusHydration Status
 Pre-Flight NutritionPre-Flight Nutrition
 In-Flight NutritionIn-Flight Nutrition
 Body CompositionBody Composition
 SupplementsSupplements

13. Effects of Dehydration on PerformanceEffects of Dehydration on Performance
 Flight performance andFlight performance and
spatial cognition test scoresspatial cognition test scores
are significantly lower forare significantly lower for
pilots in a dehydrated state.pilots in a dehydrated state. 1818
 Dehydration leads to aDehydration leads to a
reduction in G tolerance.reduction in G tolerance. 2727
 Dehydration may also lead toDehydration may also lead to
a reduction in peripherala reduction in peripheral
vision.vision. 27,3127,31

14. What Causes Dehydration?What Causes Dehydration?
 Ambient EnvironmentAmbient Environment
 Pressurized low humidity environment (<5%) in thePressurized low humidity environment (<5%) in the
cockpit can accelerate fluid loss.cockpit can accelerate fluid loss. 25,28,2925,28,29
 Increased temperature in the cockpit from radiant heat orIncreased temperature in the cockpit from radiant heat or
kinetic heat.kinetic heat. 2929
 AltitudeAltitude
 Renal excretion rates of sodium and water increase duringRenal excretion rates of sodium and water increase during
acute hypoxia exposure.acute hypoxia exposure. 4,6,12,22,29,32, 354,6, 12,22, 29,32,35
 Increase in ventilation in response to hypoxia acceleratesIncrease in ventilation in response to hypoxia accelerates
fluid loss.fluid loss. 28,29,3528,29,35
 Increase in the osmolarity threshold for stimulating theIncrease in the osmolarity threshold for stimulating the
release of ADH.release of ADH. 2222

15. Hydration & SodiumHydration & Sodium
 Sodium helps regulate fluidSodium helps regulate fluid
balance outside of cells.balance outside of cells. 44
 Sodium is excreted faster atSodium is excreted faster at
altitude.altitude. 4, 6,22,324, 6,22,32
 Euhydration is encouragedEuhydration is encouraged
for most flights.for most flights. 2929
 Urine color chart may be mostUrine color chart may be most
effective way to monitoreffective way to monitor
hydration status.hydration status. 2929
 Micturition relief capabilityMicturition relief capability
differs with each flight.differs with each flight. 2929

16. Hydration ProtocolHydration Protocol
 Pilots who have experienced changes in peripheral vision due toPilots who have experienced changes in peripheral vision due to
dehydration notice an immediate improvement in vision afterdehydration notice an immediate improvement in vision after
consuming fluids.consuming fluids. 3131
 Pilots should not wait until they are thirsty to consume fluids.Pilots should not wait until they are thirsty to consume fluids. 3232
 Because so many factors can influence hydration status on aBecause so many factors can influence hydration status on a
flight, it is important for the pilot to hydrate before the flight.flight, it is important for the pilot to hydrate before the flight. 3232
 Pilots should consume 400-600 ml during the four hour periodPilots should consume 400-600 ml during the four hour period
before flights that may involve warm conditions or intensebefore flights that may involve warm conditions or intense
maneuvering.maneuvering.
 Hyperhydration is not necessary.Hyperhydration is not necessary. 29,3229,32
 An additional 10-20 ml of water/fluids is required during eachAn additional 10-20 ml of water/fluids is required during each
hour of flight.hour of flight. 2828

17. Pre-Flight NutritionPre-Flight Nutrition
 Researchers found that consuming a high carbohydrateResearchers found that consuming a high carbohydrate
meal before acute hypoxia exposure improvedmeal before acute hypoxia exposure improved
hemoglobin saturation significantly more than a highhemoglobin saturation significantly more than a high
protein meal.protein meal. 8,10,118,10,11
 The high carbohydrate meal improved hemoglobinThe high carbohydrate meal improved hemoglobin
saturation by 4%.saturation by 4%. 8,10,118,10,11
 Altitude there is an increased reliance on glucose as aAltitude there is an increased reliance on glucose as a
substrate during acute exposures to altitude.substrate during acute exposures to altitude. 3030

18. In-Flight Nutrition: Air SicknessIn-Flight Nutrition: Air Sickness
 Because of the dynamic environmentBecause of the dynamic environment
of flight, it is important to considerof flight, it is important to consider
proper nutritional remedies in caseproper nutritional remedies in case
air sickness occurs.air sickness occurs.
 Proper pre-flight meal may helpProper pre-flight meal may help
reduce the chance of air sickness.reduce the chance of air sickness. 17,2917,29
 Avoid spicy food and heavilyAvoid spicy food and heavily
carbonated beverages before flight.carbonated beverages before flight. 17,17,
2929
 Pilots are encouraged to consumePilots are encouraged to consume
bland food such as soda crackers andbland food such as soda crackers and
sip on a soda to help reduce thesip on a soda to help reduce the
symptoms of air sickness.symptoms of air sickness. 17,2917,29

19. High Altitude AnorexiaHigh Altitude Anorexia
 This phenomon describes the loss of appetite fromThis phenomon describes the loss of appetite from
acute exposures to altitude.acute exposures to altitude. 2929
 Short-term exposure to hypoxia suppresses plasmaShort-term exposure to hypoxia suppresses plasma
acylated ghrelin concentrations which leads to a loss inacylated ghrelin concentrations which leads to a loss in
appetite.appetite. 2929
 This may be accompanied by a loss in body mass.This may be accompanied by a loss in body mass. 29,25, 3129,25, 31
 Because altitude exposure increases metabolic rate,Because altitude exposure increases metabolic rate,
pilots will need to increase caloric intake to maintainpilots will need to increase caloric intake to maintain
body mass.body mass.

20. Air Sickness for FemalesAir Sickness for Females
 Lindseth et al found that 75%Lindseth et al found that 75%
of the female pilots in theirof the female pilots in their
study experience air sickness.study experience air sickness. 1717
 A dietary recall indicated thatA dietary recall indicated that
their diets were low in vitamintheir diets were low in vitamin
A, vitamin C, and iron.A, vitamin C, and iron. 1717
 Whether or not this is the causeWhether or not this is the cause
of air sickness is unknown;of air sickness is unknown;
however, it is suggested thathowever, it is suggested that
females increase their intake offemales increase their intake of
these nutrients.these nutrients. 1717

21. Body Composition: Obesity andBody Composition: Obesity and
Decompression SicknessDecompression Sickness
 Henry's Law:Henry's Law: At a constantAt a constant
temperature, the amount of gas thattemperature, the amount of gas that
dissolves into a fluid is directlydissolves into a fluid is directly
proportional to the pressure.proportional to the pressure. 2929
 Decompression sickness, known asDecompression sickness, known as
"the bends", refers to the"the bends", refers to the
dissolution of nitrogen withindissolution of nitrogen within
body tissues that is caused by abody tissues that is caused by a
reduction in ambient pressure.reduction in ambient pressure. 7,297,29
 Because fat tissue retains nitrogenBecause fat tissue retains nitrogen
longer, obese pilots are a greaterlonger, obese pilots are a greater
risk of developing DCS.risk of developing DCS. 7,297, 29

22. Tactical Athlete Diet PlanTactical Athlete Diet Plan
 27 year old male: 175lbs and 69 inches tall.27 year old male: 175lbs and 69 inches tall.
 Trains 3-4 times per week.Trains 3-4 times per week.
 Running/RuckingRunning/Rucking
 Circuit Training/CrossfitCircuit Training/Crossfit
 ~2,800 kcal per day to maintain body weight.~2,800 kcal per day to maintain body weight.
 CHO: 5 to 8 g/ Kg per day depending on activity or 55-65% of caloricCHO: 5 to 8 g/ Kg per day depending on activity or 55-65% of caloric
intake.intake.
 ~390 grams or 1,560 kcal~390 grams or 1,560 kcal
 PRO: 1.6-1.8 g/Kg per day or 15-18% of caloric intakePRO: 1.6-1.8 g/Kg per day or 15-18% of caloric intake
 ~135 grams or 537 kcal~135 grams or 537 kcal
 FAT: ~24-27% of caloric intakeFAT: ~24-27% of caloric intake
 ~80 grams or 723 kcal~80 grams or 723 kcal
 Pilots should eat frequently (5-6 times per day) because they can be calledPilots should eat frequently (5-6 times per day) because they can be called
upon to perform duties on a moment's notice.upon to perform duties on a moment's notice. 2929
 Reduces the incidence of hypoglycemia in flight.Reduces the incidence of hypoglycemia in flight. 2929

23. 2,800 kcal Sample Diet2,800 kcal Sample Diet
5:00 AM:5:00 AM:
Breakfast: (563.5 kcal: 86g CHO 15.5g FAT 20gBreakfast: (563.5 kcal: 86g CHO 15.5g FAT 20g
PRO)PRO)
 ½ cup Kashi 7 Whole Grain Cereal Nuggets½ cup Kashi 7 Whole Grain Cereal Nuggets
 1 medium banana1 medium banana
 1 cup 2% milk1 cup 2% milk
 1 tbsp natural peanut butter1 tbsp natural peanut butter
 1 cup of coffee+ sweetener1 cup of coffee+ sweetener
8:00 AM:8:00 AM:
Snack: (353.5 kcal: 43g CHO 13.5g FAT 9g PRO)Snack: (353.5 kcal: 43g CHO 13.5g FAT 9g PRO)
 7 Kashi Whole Wheat Crackers7 Kashi Whole Wheat Crackers
 2 string cheese2 string cheese
 1 Fruit Cup1 Fruit Cup
 16 fluid oz of water16 fluid oz of water
12:00 PM:12:00 PM:
Lunch: (692 kcal: 92g CHO 20g FAT 36g PRO)Lunch: (692 kcal: 92g CHO 20g FAT 36g PRO)
 Foot Long Subway Turkey and Black Forest HamFoot Long Subway Turkey and Black Forest Ham
SandwichSandwich
 12 fluid oz of coke zero12 fluid oz of coke zero
3:00 PM:
Snack: (247.5 kcal: 45g CHO 3.5g FAT 9g PRO)
 Cliff Bar
 16 fluid oz propel zero
6:00 PM:
Dinner: (679.5 kcal: 78g CHO 21.5g FAT 43.5g
PRO)
 5 oz lean turkey burger
 1 whole wheat bun
 2 cups of mixed salad greens
 Balsamic Vinaigrette Dressing, low fat
 1 whole wheat blueberry muffin
9:00 PM:
Snack: (338 kcal: 45g CHO 12g FAT 10g PRO)
 Trail mix with 1 cup granola/cereal, ¼ cup dried fruit, and
1/3 cup nuts
TOTALS: 2,852 kcal: 389g CHO 86g FAT 130.5g
PRO
Ratio: (55% CHO 27% FAT 18% PRO)

24. Supplement ConsiderationsSupplement Considerations
 Self-reported surveys indicate thatSelf-reported surveys indicate that
60-85% of males from various60-85% of males from various
military groups use or have usedmilitary groups use or have used
supplements (Arsenault).supplements (Arsenault).
 Pilots should consult with their flightPilots should consult with their flight
surgeon before adding an OTCsurgeon before adding an OTC
supplement to their diet.supplement to their diet.
 Because of the extreme environmentBecause of the extreme environment
pilots are exposed, certainpilots are exposed, certain
supplements may lead to disastroussupplements may lead to disastrous
side effects that may actually impairside effects that may actually impair
performance.performance.

25. Military Classification ofMilitary Classification of
SupplementsSupplements
 Class 1Class 1: Can be taken without permission from a flight surgeon.: Can be taken without permission from a flight surgeon. 11
 single daily multivitamin/minerals, vitamin C, E, B6, B12, calcium, folate,single daily multivitamin/minerals, vitamin C, E, B6, B12, calcium, folate,
and protein supplements.and protein supplements.
 Class 2Class 2:: Pilots must seek permission from the flight surgeon.Pilots must seek permission from the flight surgeon. 11
 A, K, D, niacin, riboflavin, thiamine, magnesium, zinc, chromium,A, K, D, niacin, riboflavin, thiamine, magnesium, zinc, chromium,
selenium, copper, glucosamine with or without chrondroitin, echinacea,selenium, copper, glucosamine with or without chrondroitin, echinacea,
saw palmetto, creatine, and ginseng.saw palmetto, creatine, and ginseng.
 Class 3Class 3:: Any supplement that is not listed is not authorized forAny supplement that is not listed is not authorized for
use.use. 11

26. Supplements to AvoidSupplements to Avoid
 Supplementing with niacin andSupplementing with niacin and
Coenzyme Q10 can lead to aCoenzyme Q10 can lead to a
decrease in the blood pressure anddecrease in the blood pressure and
peripheral vascular resistance. Thisperipheral vascular resistance. This
decrease in vascular resistance candecrease in vascular resistance can
reduce G tolerance.reduce G tolerance. 3131
 L-arginine supplementationL-arginine supplementation
increases the prevalence ofincreases the prevalence of
headaches during acute exposure toheadaches during acute exposure to
altitude.altitude. 2121
 L-arginine is commonly found inL-arginine is commonly found in
pre-workout supplements.pre-workout supplements.

27. Beneficial Supplements/NutrientsBeneficial Supplements/Nutrients
 Vitamin A, C, E and L-CarnitineVitamin A, C, E and L-Carnitine
 Altitude exposure increases oxidatitive stress and leads to lipidAltitude exposure increases oxidatitive stress and leads to lipid
peroxidation.peroxidation. 2626
 Hemolysis resulting from acute altitude exposure may be a result of freeHemolysis resulting from acute altitude exposure may be a result of free
radicals from lipid peroxidation.radicals from lipid peroxidation. 99
 Vitamin A, C, Vitamin E, and L carnitine have been shown to reduceVitamin A, C, Vitamin E, and L carnitine have been shown to reduce
oxiditative stress and hemolysis resulting from acute hypoxia.oxiditative stress and hemolysis resulting from acute hypoxia. 1,3,9,131,3,9,13
 IronIron
 Increased erythropoietic response to altitude exposure may require higherIncreased erythropoietic response to altitude exposure may require higher
intake.intake. 3434
 Females may want to consider supplementation.Females may want to consider supplementation.
 Creatine MonohydrateCreatine Monohydrate
 May reduce rate of fatigue during high-G aerial maneuvers.May reduce rate of fatigue during high-G aerial maneuvers.
 Improved thermoregulatory response in hot environments.Improved thermoregulatory response in hot environments. 1414

28. CaffeineCaffeine
 Large single doses of caffeineLarge single doses of caffeine
(600 mg) can cause many(600 mg) can cause many
unwanted side effects such asunwanted side effects such as
nervousness, excitation,nervousness, excitation,
happiness, abdominal pain,happiness, abdominal pain,
nausea, and jitteriness.nausea, and jitteriness. 1515
 During prolonged sleepDuring prolonged sleep
deprivation, 300 mg of slowdeprivation, 300 mg of slow
releasing caffeine taken every12releasing caffeine taken every12
hours is able to reduce cognitivehours is able to reduce cognitive
and vigilance impairmentand vigilance impairment
without unwanted side effects.without unwanted side effects. 5,5,
1515

29. ReferencesReferences
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2.2. Askew, E. W. (2002). Work at high altitude and oxidative stress: antioxidant nutrients. Toxicology, 180(2), 107-119..Askew, E. W. (2002). Work at high altitude and oxidative stress: antioxidant nutrients. Toxicology, 180(2), 107-119..
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