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 aka NSFs. Recent research highlights how diet quality influences endurance, strength, overall health and resilience - key factors for success in preparing for and being in military service. And across all life stages.
While much of the research on the diets of military personnel has been conducted overseas, highly processed and fast food dominant diets are common to young adults around the world - there are lessons that are applicable to Singapore's young service personnel. And while NSFs cannot always control their diet - the army takes care of their meal in-camp - having the ability and the occasional opportunity to do so can make a difference to health and success. As numerous members of our community's families and friends enter and embrace the challenge of National Service, we hope that this article is of value.
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
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 blood markers to measure key nutrient levels.
The average 'healthy eating' score among soldiers was 59 out of 100, only slightly better than that of a civilian control group, 55 out of 100 - data taken from the national NHANES nutrition survey.
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. Omega-3 fats help reduce inflammation, improve blood flow and support muscle recovery, making exercise feel easier and reducing soreness. They also enhance joint health and brain function, keeping your body and mind strong for better performance and endurance.
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, selar, kembong, sardines), walnuts and omega-3 supplementation for military personnel. Need inspiration? Enjoy this simple sardine recipe.
In terms of diet quality, soldiers scored highly for refined grains (that is, they eat too many), 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.
In Singapore, the SAF takes care to cater to multiple dietary patterns and to provide meal choices for its personnel. Refined white rice is a staple of most cookhouse meals. Quick and easy to digest, while it does not have the nutritional value of brown rice, it is an appropriate food for the tactical athlete constantly on the go.
Diet Quality and Special Forces Selection
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 eating a healthy diet (in the top 50%), were on average 70% more likely to succeed in selection compared to those with a poor diet. Improving diet makes a large difference but going to extremes (like cutting out entire food groups) might not give you extra benefits - choose to focus on balanced, high-quality nutrition rather than strict or extreme diets. (Learn more here)
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. This data indicates that Basic Training, as currently structured in the UK, may not provide enough resistance training volume or intensity to - and this is the 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' - all rounders. The findings suggest that unless resistance training volume is optimised, additional protein intake beyond standard recommendations may not provide meaningful benefits in most military training settings.
Protein brands and supplements aggressively target young adults. A key question regarding supplements, are the safe? We review the risks of supplement use in this article.
For Basic Training requirements, the additional protein and extra cost of supplements is unlikely to provide a significant return on investment and users should be aware of quality-control and contamination issues with commercial dietary supplements. In Singapore, see here how much different protein sources cost.
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. A handful of nuts, seeds, trail mix; a tin of sardines - all having meaningful levels of nutrients to support exercise and recovery. Additionally, polyphenol-rich foods such as spice laden curries, berries, dark leafy greens, 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.
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 risk, particularly among Asians. Worthwhile at this stage to mention diabetes, a major health issue in Singapore. Young men in this study, saw regular exercise mainly as a way to improve their appearance and physical health. Few valued healthy eating, and those who did focused on weight loss and looks. These findings align with studies linking masculinity to poorer health behaviours, where men prioritise muscle-building and weight control through exercise while viewing healthy eating as less manly. But as we have seen in studies on successful entry to the Special Forces, the healthy diet - focused on whole foods - is the true diet of champions.
This observation is supported by research from the US where the Millennium Cohort Study noted a significant decline in moderate-to-vigorous physical activity (essentially, exercise or activities that get you out of breath) among discharged servicemen.
Final Thoughts
Appreciably, it is not always possible to control diet when in military service. Restrictions within camp, the food provided in cookhouses - soldiers often have little control over their lives. But when the opportunity does come to take control of diet and nutrition - and NSFs are regularly at home - make the most of the opportunity to enjoy a diet that supports your activity levels and allows you to thrive.
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, nuts and seeds, and lean proteins.
Addressing vitamin D and omega-3 deficiencies can enhance recovery and long-term health. In NS you may well be getting more vitamin D promoting sunshine than previously.
Effective hydration strategies should balance fluid intake with electrolyte replacement to prevent dehydration and over-hydration.
Don't spend your money, at this stage, on expensive protein powders. You are likely not training hard enough to need them. Likewise for specialist supplements, a simple multi-vitamin will cover your bases.
Healthy and performance oriented eating does not mean that you have stop eating what you love, and that includes convenient fast-foods on occasion. However,
If you want to level up your performance and set yourself up for success, take the approach of an athlete and add more of the nutritious foods on top of what you enjoy.
By applying these principles, NSFs 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 those who go into Special Forces or Commando units, the following article may be of value: Diet and Nutrition for Special Forces, Parachute Regiment, Ranger and Commando Selection.
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.
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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. For NSFs use promo code "NSF" when you contact us to unlock added value.
Stay Healthy,
Alastair
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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.
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.
Other
Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016 Mar;48(3):543-68. doi: 10.1249/MSS.0000000000000852. Erratum in: Med Sci Sports Exerc. 2017 Jan;49(1):222. doi: 10.1249/MSS.0000000000001162. PMID: 26891166.
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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.
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.
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.
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.
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.
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.
Pasiakos SM, Austin KG, Lieberman HR, Askew EW. Efficacy and safety of protein supplements for U.S. Armed Forces personnel: consensus statement. J Nutr. 2013 Nov;143(11):1811S-1814S. doi: 10.3945/jn.113.176859. Epub 2013 Sep 11. PMID: 24027189.
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.
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