With such a physically-demanding job, a Ranger’s diet is optimized for performance and recovery – allowing him to carry out multiple operations daily. Although you might not be a special forces operator (yet), you can get started on the path by ensuring that you are eating correctly. This brief guide will give you an outline of the main US Army Ranger diet guidelines and tips for achieving and maintaining peak performance. We also give you some recipes you can try to start eating like an operator today!

An active soldier can burn over 4000 calories every day during operations. To avoid losing too much weight and becoming exhausted, a Ranger must ensure that he is getting enough daily calories and fluids. To do this, Rangers eat calorie-dense military food rations and drink carbohydrate-electrolyte beverages that help hydrate and replenish energy.

The best way to figure out how many calories you should be eating daily is to find your maintenance calories. You can do this easily by using an online maintenance calorie calculator. Although this approach isn’t very precise, it can give you a general idea of your ideal daily intake. If you are looking to lose weight, eat 500 calories less than your maintenance number. If you want to bulk up, add 500 calories to your maintenance number.

The general rule of thumb for hydration is that you should drink when you are thirsty. Listen to your body – it will tell you when you should be drinking. If you are preparing for an operation, training session, or sport event, you can ensure you’re hydrated by drinking an electrolyte beverage.

Here’s a recipe you can try to make your own carbohydrate-electrolyte beverage at home. It might not taste as good as the store-bought stuff, but it’s a lot cheaper and healthier:

• 2 cups water
• 1 tbsp lemon juice (for a refreshing taste and some extra vitamin C)
• ½ tsp Himalayan salt (sodium is an electrolyte that helps your body hydrate. You shouldn’t be able to taste it in your drink)
• 1.5 tsp honey (quick-release carbohydrates for extra energy)

Not all calories are equal. Calories are split into three macronutrients (“macros”) that your body needs to survive: Protein, Fat, and Carbohydrates. The most critical calories for a Ranger to prioritize are protein and carbs. Proteins help build muscle and aid in recovery, whereas carbohydrates act as a fuel source for physical activities. 

To start eating like a US Army Ranger, eat high-protein, low-fat foods like beans, fish (they are also high in vitamin D), steak, and egg whites (egg yolks are almost entirely fat). Having some fats is also good for your body – so don’t eliminate them from your diet entirely. When eating fats, avoid trans-fats like those found in fried foods. Instead, take in healthy fats like those in light olive oil.

In terms of your carbohydrate intake, eat slow-release, complex carbs like whole-grain bread, bananas, potatoes, and oatmeal. Avoid simple carbs that are found in tempting snacks like soft drinks, chocolate, and gummies.

• 1 cup water
• 1 cup milk or milk substitute
• 1 medium banana
• ¾ cup frozen strawberries
• A handful of spinach
• 1 tbsp peanut butter or substitute (Optional)
• 1 scoop of protein powder (Optional)

We present this next tip at the risk of giving you flashbacks to your childhood: eat your vegetables! They don’t taste as good as steak or pizza, but they are critical to the health of a Ranger’s organs and immune system. 

To get an optimal mix of vitamins and nutrients, you must eat a variety of fruits and vegetables. To get your daily dose of Vitamin A, C, and E, eat fruits like apples, oranges, and berries. On the other hand, getting your minerals like potassium, calcium, magnesium, and fibre requires you to eat some leafy greens. 

1. Oven preheated to 450º F
   
   
2. Ingredients:
1. 1 cup grated cauliflower
2. 1 cup grated mozzarella cheese (plus extra for topping)
3. 1 beaten egg 
4. Pepperoni or another protein of choice
   
   
3. Mix 1 cup of cauliflower and mozzarella cheese in a large bowl. Add egg and combine.
1. Form the mixture into a thin pizza crust.
   
   
4. Bake the crust for 15 mins or until the crust is golden-brown.
   
   
5. Remove the crust from the oven and add your protein and extra cheese on top.
1. Return to the oven until the cheese is melted.

Although you might not be a special operator yet, it’s not too early to start living like one. Follow this guide to start eating like a US Army Ranger and try the recipes to get started on the path! 

If you’re looking for more ways to live like an operator, join OA as an Aspiring Operator today. You will meet a community of over 900 like-minded people who will help you with everything from workouts, to nutrition, to staying accountable for your progress!