Today I saw a news story about the U.S. Military getting pulled into America’s obesity mess because they’re turning away a lot of potential recruits who are too fat to serve.
It reminded me of a couple of free, genuinely useful nutrition + training guides that don’t feel like they were written to sell you a tub of powder or a “system.” And the Texans manual drops one line that made me laugh and also kind of hate how true it is.
This post started with two solid, free “here’s what actually works” resources:
- The Warfighter Nutrition Guide from the Uniformed Services University of the Health Sciences: Read it here
- Houston Texans Strength & Conditioning Program Player’s Manual (PDF): Download the manual
Update: I also came across the Navy SEAL Fitness Guide, which is also worth a look.
Why I trust these more than most diet content: The Military and an NFL organization are not trying to sell you a plan, equipment, or supplements. They’re trying to produce strong, capable people who can perform under stress and keep performing. Results matter more than marketing.
The best “supplement” the Texans recommend
Watch any NFL game and it’s hard not to be impressed. The Texans manual reveals their most important “supplement,” and it’s not exactly available in capsule form.
A new supplement you should try if you haven’t already is called discipline. The formula to good nutrition is an easy one. Visit the grocery store and select food from all food groups. Go home and eat those foods.
Shocking, right? The idea that you can get what you need from a balanced diet is basically the same message you’ll see from mainstream nutrition guidance, including the USDA: choosemyplate.gov.
I’ve watched every episode of the X-Files documentaries, so I have a healthy mistrust of our government, but if the Texans are recommending a similar approach then maybe the USDA isn’t just trying to fatten us up in advance of an alien invasion. (Then who is???)
Supplements: what the Warfighter guide says to watch out for
If you want the short version: both guides lean toward “food first,” and supplements only when there’s a real need. If you want deeper detail, Chapter 11 of the Warfighter guide is a solid read:
Chapter 11: Looking for the Edge - Dietary Supplements
- Dietary supplements sold on military installations are not always safe, effective, or legal.
- Manufacturers are not required to prove safety or effectiveness before selling products.
- Look for higher-quality products with USP certification labels when possible.
- “Stacking” multiple supplements increases risk of unwanted side effects.
- Energy drinks are not tightly regulated, and long-term effects can be unclear.
If you have questions about your diet, the best move is usually a Registered Dietitian (RD), not a nutrition guru, sustenance Svengali, or food whisperer. RDs can run tests, identify deficiencies, and help you build a plan that fits your life.
You can find an RD via: eatright.org.
The Texans “diet plan” (and why it’s not a plan)
So what bestselling diet do they advocate? Atkins? Zone? Grapefruit diet? Juice fasting? The Beer and Ice Cream diet? (Please let it be that one.)
Diets Don’t Work. If any one diet worked there wouldn’t be any fat people. Instead of dieting try monitoring your eating and exercise habits for the rest of your life. Most people regain the weight lost within six months. Losing fat requires patience. You cannot rush the process. Do not lose more than two pounds per week.
Along with the healthy dose of discipline, don’t forget to take your patience pill.
The six basic nutrients the Texans focus on
The Texans manual highlights six basics you can get from a normal diet: Carbohydrates, Fats, Proteins, Vitamins, Minerals, and Water.
| Category | What the guides emphasize |
|---|---|
| Carbs | Primary energy source. Texans suggest ~60% of calories; Warfighter guide often frames 50–70% based on activity. |
| Fat | Important, but keep it reasonable. Texans suggest no more than ~25% of calories from fat. |
| Protein | Enough to recover and build, but more is not always better. Texans land around ~15% if carbs/fat are prioritized. |
| Vitamins/minerals | Food first. Consider supplements only if there’s a real need or confirmed deficiency. |
| Water | Drink it. More if sweating, training, or using diuretics (coffee, alcohol, etc.). |
Carbohydrates
The Texans manual says 60% of your calories should come from carbs, mostly from “bread, grains, cereals, pastas, fruits, and vegetables.” The Warfighter guide often frames it as 50–70% depending on training volume and demands.
They also call out something low-carb dieting folks tend to ignore: low-carb diets can negatively impact endurance because glycogen is the fuel your muscles burn.
Fats
Fats matter. There are saturated and unsaturated fats, and the general consensus is that unsaturated sources are better choices most of the time. The Texans aim for no more than ~25% of calories from fat, which lines up pretty closely with military-style recommendations.
Protein
If carbs are ~60% and fat is ~25%, that leaves about 15% for protein. That surprised me, because most fitness culture makes it sound like you should basically inhale protein.
The Warfighter guide mentions soldier targets around 0.6–0.9 grams of protein per lb of body weight depending on demands. They also caution that extremely high protein intake can backfire.
The Texans manual goes even harder:
The Texans take: Protein pills and powders (including amino acids) are largely a waste of money for most people if your overall diet is solid. They argue the body can get essential amino acids from regular food.
Personal note: I get why people use shakes. I’ve done it too, mostly for convenience. But if you’re trying to keep costs down, the “boring” solution wins: real meals, and a simple backup option when needed.
One practical workaround they mention is non-fat dry milk if you insist on supplementation. (Also, yes: I’m lactose intolerant and these days I drink black coffee, so I’d personally treat dairy-based options as “test carefully” and keep a Plan B.)
If you want to experiment with the “dry milk” approach, here are a few common options people use:
- Carnation Instant Nonfat Dry Milk (check current price on Amazon)
- Optimum Nutrition Gold Standard 100% Whey (check current price on Amazon)
- BlenderBottle Classic shaker bottle (check current price on Amazon)
Vitamins and minerals
The Texans lean “food first” here too, and only suggest a daily multivitamin for players who feel they need it. The better move is a blood test with a doctor or RD so you’re not guessing.
If you do go the basic multivitamin route, something like this is a common example:
Nature Made Multivitamin For Him (check current price on Amazon)
Water
By now everyone knows this, but it still matters: drink water. More if you’re sweating, training hard, or using diuretics like alcohol or caffeine. There’s no shortcut here.
My main takeaways after reading these
- Discipline beats hacks. It’s not fun, but it’s real.
- Food first. Supplements are not a personality.
- Carbs are not the enemy if you actually train and want endurance.
- Protein obsession is overblown for most normal people with normal schedules.
- Test, don’t guess. If you’re worried, talk to an RD and get data.
If you read either guide, I’m curious: what’s the one thing you thought you “knew,” but had to revise?
More information and the original resources
- Houston Texans Strength & Conditioning Program (Player Manual) by Roberta Anding R.D., Dan Riley, Ray Wright
- The Warfighter Nutrition Guide from the Uniformed Services University of Health Sciences
- Navy SEALs Fitness Guide
FAQ
Are protein powders actually a waste of money?
Not always. They can be convenient. The point in these guides is that they’re often marketed as “necessary,” when a normal diet can cover most needs. If you do use one, treat it as convenience, not a magic ingredient.
How much protein do I really need?
The Warfighter guidance often frames a range like 0.6–0.9 grams per lb of body weight depending on activity. But context matters. If your training is light, you likely need less than you think.
Why do these guides push carbs so much?
Because performance and endurance are tied to glycogen availability. If you’re training hard, “low carb” can become “low energy,” and the workout quality drops.
Should I take a multivitamin?
Maybe, but the better approach is to get lab work and fix real deficiencies. A generic multi can help fill small gaps, but it won’t compensate for a consistently rough diet.
What’s the safest way to use supplements?
Use fewer things, use them for a clear reason, and avoid stacking. If you’re unsure, talk to a Registered Dietitian and keep it boring. Boring is safe.
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