Optimising physical and mental performance is essential for Singapore Armed Forces (SAF) personnel, particularly for those new to or undergoing training, such as National Servicemen (NSFs). Recent research highlights how diet quality influences endurance, strength and overall health - key factors for success both in preparing for and being military service.
While much of the research on the diets of the military has been conducted overseas, in a world where young adults enjoy similar eating patterns - usually highly precessed and fast food heavy - there are lessons that are relevant to all.
As always, consult a medical professional before making significant changes to your diet or training, especially if you have pre-existing health conditions. SAF personnel should seek guidance from their commanders or training staff regarding dietary adjustments.
Nutrient Deficiencies Among Military Personnel
In a study by Rittenhouse et al (2020) examined 531 active-duty US Army soldiers from across various ranks and roles. Researchers assessed their overall diet quality and biochemical markers to measure key nutrient levels.
The average 'health eating' score score among soldiers was 59 out of 100, only slightly better than that of a civilian control group, 55 out of 100. This suggests that most soldiers do not consistently follow optimal dietary guidelines. More concerning were the nutrient deficiencies identified in blood samples. While most markers were within normal ranges, two major deficiencies stood out:
Vitamin D: 86% of soldiers had insufficient vitamin D levels, which is concerning as it plays a key role in muscle strength, endurance and immune function. In Singapore, Vitamin D deficiency is thought to affect around 42% of the population.
Omega-3 Index: The average omega-3 level was 3.8%, well below the recommended >8% for cardiovascular and cognitive health.
The study highlighted the lack of seafood and plant-based omega-3 sources in soldiers' diets, reinforcing the importance of fatty fish (e.g. mackerel / saba, sardines), walnuts and omega-3 supplementation for military personnel.
In terms of diet quality, soldiers performed well in refined grains, greens and total protein intake but scored poorly in whole grains, sodium moderation and fatty acid balance. These results align with previous military nutrition research, which has consistently shown that soldiers consume too much refined grain, saturated fat and sodium while lacking essential micronutrients.
Diet Quality and Military Performance
A study (Farina et al, 2020) examined 782 U.S. Army soldiers attempting to qualify for Special Forces. Candidates who adhered to better dietary habits - specifically eating more vegetables, whole grains and lean proteins - outperformed those with lower-quality diets. Those in the third quartile of diet quality were 75% more likely to succeed in selection, while those in the top quartile had a 65% higher chance of success. This suggests that while improving diet is crucial, extreme nutritional restrictions may not necessarily provide added benefits.
The study also found that higher sodium intake correlated with improved endurance, reinforcing the importance of electrolyte balance under extreme exertion. This is particularly relevant in Singapore’s humid climate, where heavy sweating increases sodium loss. For those who engage in prolonged field exercises and route marches, understanding how to replenish lost electrolytes is vital for sustaining physical performance.
Protein and Supplements
Protein is essential, especially for strength athletes and bodybuilders, but what about army recruits? A UK study (Chapman et al, 2023) suggests that protein supplementation did not support muscular gains, likely due to an insufficient training stimulus during Basic Training (BT). This data indicates that Basic Training, as currently structured, may not provide enough resistance training volume or intensity to - and this is a key word - significantly drive muscle growth.
This aligns with previous findings that British Army recruits typically experience only modest gains during training. Worth to mention that the purpose of Basic Training is not to develop bodybuilders but rather to develop competent 'tactical athletes'. The findings suggest that unless resistance training volume is optimised, additional protein intake beyond standard recommendations may not provide meaningful benefits in military training settings.
Protein brands and supplements aggressively target young adults. For Basic Training requirements, the additional protein and extra cost of supplements is unlikely to provide a significant return on investment.
Supplements versus Food
While supplementation is often marketed as a shortcut to optimal performance, it cannot replace a well-balanced diet based on whole foods. Many protein powders, energy drinks, and synthetic supplements lack the full spectrum of nutrients needed for muscle recovery, endurance and cognitive function. Similarly, fast food and processed meals, which are high in unhealthy fats, refined sugars and artificial additives, fail to provide the sustained energy and micronutrients required for military performance.
A diet rich in whole foods - lean proteins, complex carbohydrates and healthy fats - supports long-term strength and resilience. Additionally, polyphenol-rich foods such as berries, dark leafy greens, turmeric, coffee and green tea help combat oxidative stress, reduce inflammation and enhance recovery, making them essential for anyone undergoing intense physical and mental demands.
Health after Transitioning from NS to Civilian Life
In a Singapore focused study (Chong et all, 2020) many young men perceive that leaving full-time National Service makes them more prone to weight gain due to lifestyle changes, notably reduced exercise and increased consumption of unhealthy foods. This observation is supported by research, including the Millennium Cohort Study, which noted a significant decline in moderate-to-vigorous physical activity among discharged servicemen. Similarly, Finnish conscripts have been found to favour fast food, soft drinks, and beer during their free time, with low vegetable consumption during leave, reflecting a tendency towards energy-rich but nutrient-poor diets.
Despite these perceptions, the study observed slight decreases in overall body weight and BMI, although waist circumference increased - an alarming sign given its association with heightened cardiovascular (diabetes is a major concern in Singapore) risk, particularly among Asians. Many of these young men appeared indifferent to the potential health consequences of their weight gain, even regarding overweight as acceptable or normal, with some viewing a larger build as advantageous. Their primary focus on physical appearance drives them to value exercise mainly for enhancing looks and reducing future chronic illness, while healthy eating is often neglected due to its perceived lack of alignment with traditional masculine ideals.
Final Thoughts
For young military personnel or anyone pushing their physical limits, the evidence shows that focusing on a balanced, nutrient-dense diet may be just as critical as training itself.
A well-balanced diet directly impacts endurance, cognitive function and overall operational readiness. NSFs and SAF personnel should prioritise whole foods, including vegetables, whole grains and lean proteins.
Addressing vitamin D and omega-3 deficiencies can enhance recovery and long-term health.
Effective hydration strategies should balance fluid intake with electrolyte replacement to prevent dehydration and overhydration.
By applying these principles, NS personnel before and during their engagement can optimise training and military performance. And, by developing proper eating skills, continued health after NS and for the rest of their lives.
For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is performance, healthspan or longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
Join us, or scroll down to contact us and learn more about our services:
Achieve your Health Goals
Our health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & vitality.
Take the first step. Contact us to arrange an introductory call, to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.
Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.
Want to put recommendations into action? Learn more about our programmes for individuals or teams.
Studies and Resources
The studies in review...
Chapman S, Roberts J, Roberts AJ, Ogden H, Izard R, Smith L, Chichger H, Struszczak L, Rawcliffe AJ. Pre-sleep protein supplementation does not improve performance, body composition, and recovery in British Army recruits (part 1). Front Nutr. 2023 Nov 30;10:1262044. doi: 10.3389/fnut.2023.1262044. PMID: 38144428; PMCID: PMC10748761.
Chong MF, Lim HX, Wong BWX, Chi ZH, Inthujaa JK, Müller-Riemenschneider F, Cheon BK, Gorny AW, Chia KS. Transiting Out of Full-Time National Service: A Qualitative Study of Barriers and Motivators of Weight Change in Young Adult Men in Singapore. Am J Mens Health. 2022 Mar-Apr;16(2):15579883221074788. doi: 10.1177/15579883221074788. PMID: 35272525; PMCID: PMC8921754.
Farina EK, Thompson LA, Knapik JJ, Pasiakos SM, Lieberman HR, McClung JP. Diet Quality Is Associated with Physical Performance and Special Forces Selection. Med Sci Sports Exerc. 2020 Jan;52(1):178-186. doi: 10.1249/MSS.0000000000002111. PMID: 31436735; PMCID: PMC7028476.
De Bry W, Mullie P, D'Hondt E, Clarys P. Dietary Intake, Hydration Status, and Body Composition of Three Belgian Military Groups. Mil Med. 2020 Aug 14;185(7-8):e1175-e1182. doi: 10.1093/milmed/usaa061. PMID: 32328651.
Rittenhouse M, Scott J, Deuster P. Healthy Eating Index and Nutrition Biomarkers among Army Soldiers and Civilian Control Group Indicate an Intervention Is Necessary to Raise Omega-3 Index and Vitamin D and Improve Diet Quality. Nutrients. 2020 Dec 31;13(1):122. doi: 10.3390/nu13010122. PMID: 33396252; PMCID: PMC7823425.
Littman AJ, Jacobson IG, Boyko EJ, Smith TC. Changes in Meeting Physical Activity Guidelines After Discharge From the Military. J Phys Act Health. 2015 May;12(5):666-74. doi: 10.1123/jpah.2013-0260. Epub 2014 May 9. PMID: 24828972.
Bingham CM, Ovaskainen ML, Tapanainen H, Lahti-Koski M, Sahi T, Paturi M. Nutrient intake and food use of Finnish conscripts in garrison, on leave, and in encampment conditions. Mil Med. 2009 Jul;174(7):678-84. doi: 10.7205/milmed-d-03-9208. PMID: 19685837.
Other
Straits Times, Oct 03, 2024, S’poreans want to eat healthy, but fewer than 1 in 4 knows what makes for a balanced meal: Study
Fallowfield JL, McClung JP, Gaffney-Stomberg E, Probert B, Peterson R, Charlebois A, Boilard H, Carins J, Kilding H. Nutrition as a military capability to deliver human advantage: more people, more ready, more of the time. BMJ Mil Health. 2024 Jun 27:e002738. doi: 10.1136/military-2024-002738. Epub ahead of print. PMID: 38942432.
Rawcliffe AJ, Ogden HB, Rushmere J, Morgan ASL, Jacka K, Struszczak L, Chapman S, Roberts A. Nutritional knowledge in British Army recruits during basic training. BMJ Mil Health. 2024 Jan 25;170(1):15-19. doi: 10.1136/bmjmilitary-2021-002036. PMID: 35577397.
Gonzalez DE, McAllister MJ, Waldman HS, Ferrando AA, Joyce J, Barringer ND, Dawes JJ, Kieffer AJ, Harvey T, Kerksick CM, Stout JR, Ziegenfuss TN, Zapp A, Tartar JL, Heileson JL, VanDusseldorp TA, Kalman DS, Campbell BI, Antonio J, Kreider RB. International society of sports nutrition position stand: tactical athlete nutrition. J Int Soc Sports Nutr. 2022 Jun 23;19(1):267-315. doi: 10.1080/15502783.2022.2086017. PMID: 35813846; PMCID: PMC9261739.
Heileson JL, Funderburk LK. The effect of fish oil supplementation on the promotion and preservation of lean body mass, strength, and recovery from physiological stress in young, healthy adults: a systematic review. Nutr Rev. 2020 Dec 1;78(12):1001-1014. doi: 10.1093/nutrit/nuaa034. PMID: 32483626.
Baker BA, Cooke MB, Belski R, Carins JE. The Influence of Training on New Army Recruits' Energy and Macronutrient Intakes and Performance: A Systematic Literature Review. J Acad Nutr Diet. 2020 Oct;120(10):1687-1705. doi: 10.1016/j.jand.2020.06.004. Epub 2020 Aug 19. PMID: 32828738.
Cole RE, Bukhari AS, Champagne CM, McGraw SM, Hatch AM, Montain SJ. Performance Nutrition Dining Facility Intervention Improves Special Operations Soldiers' Diet Quality and Meal Satisfaction. J Nutr Educ Behav. 2018 Nov-Dec;50(10):993-1004. doi: 10.1016/j.jneb.2018.06.011. Epub 2018 Aug 29. PMID: 30172700.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1. PMID: 28698222; PMCID: PMC5867436.
Jayne JM, Frongillo EA, Torres-McGehee TM, Emerson DM, Glover SH, Blake CE. A Healthy Eating Identity is Associated with Healthier Food Choice Behaviors Among U.S. Army Soldiers. Mil Med. 2018 Nov 1;183(11-12):e666-e670. doi: 10.1093/milmed/usy056. PMID: 29635635.
Elfenbaum P, Crawford C, Enslein V, Berry K. Priorities for implementing nutritional science into practice to optimize military performance. Nutr Rev. 2017 Jun 1;75(suppl_2):89-97. doi: 10.1093/nutrit/nux019. PMID: 28969346.
Bi X, Tey SL, Leong C, Quek R, Henry CJ. Prevalence of Vitamin D Deficiency in Singapore: Its Implications to Cardiovascular Risk Factors. PLoS One. 2016 Jan 22;11(1):e0147616. doi: 10.1371/journal.pone.0147616. PMID: 26799569; PMCID: PMC4723156.
Comentarios