Each March, the Academy of Nutrition and Dietetics leads the annual National Nutrition Month^® campaign, providing an opportunity for our nation and its military to focus on their health through informed food choices. The 2026 theme, “Discover the Power of Nutrition,” highlights the essential role nutrition plays in helping people thrive. 

For the military community, this message couldn’t be more relevant. What service members choose to put on their plates affects not only their personal health but also their daily performance, mission readiness, and long-term resilience. From basic training to deployment, and from family life to retirement, good nutrition is a force multiplier.

For service members preparing for upcoming physical fitness tests or field training, nutrition is key. The adage “abs are made in the kitchen” reminds us that a combined approach of training and fueling is needed to achieve desired results. A well-designed nutrition plan fuels peak performance and supports recovery, while poor nutrition can hinder progress and lead to injury.

In support of this year’s National Nutrition Month theme, here are some tips from registered dietitian nutritionists, or RDNs, to help service members meet nutritional readiness goals. Service members may consider how this advice also aligns with their personal health and performance goals.

Goal: Improve body composition and increase lean muscle 

To improve body composition, service members must align their nutrition with their training. Lt. Col. Julianna Jayne, director of Health Promotion and Wellness at Defense Health Agency–Public Health in Aberdeen, Maryland, recommends adjusting individual macronutrient ratios — the balance of carbohydrates, protein, and fat. 

“Without the right mix, energy levels crash, recovery falters, and the body can't perform optimally,” said Jayne. Jayne provided key recommendations, including: 

• Increase protein intake and adjust carbohydrates based on your activity level.
• Minimize processed foods, sugary drinks, refined grains, and unhealthy fats.
• Practice mindful eating and portion control to manage overall calorie intake.

One strategy for improving nutritional intake is leveraging downtime or weekends for meal prep. Focus on making healthy and balanced meals throughout the week.

Goal: Build muscle mass and strength

“If your goal is to build muscle, boost strength, and reduce soreness, you need to focus on adequate daily protein spread across meals, plus sufficient calories and carbs, not just a focus on protein synthesis timing,” said Lt. Col. Brenda Bustillos, chief of the Soldier Performance Division, U.S. Army Office of the Surgeon General, Falls Church, Virginia. “Think balanced meals with lean protein, complex carbs, and heart-healthy fats, ensuring you're in a slight calorie surplus.” 

To achieve this, Bustillos offered these suggestions: 

• Incorporate protein into every meal and snack.
• Distribute protein intake evenly across all your meals (prioritize protein at breakfast).
• Consume protein around workouts to maximize muscle recovery and growth.
• Focus on practical meal prep. Preparing a large batch of grilled chicken, shredded rotisserie chicken, or hard-boiled eggs can save time.
• Plan a second meal prep day during the week to help maintain consistency and prevent running out of nutritious, high-protein options by the weekend.

Goal: Boost endurance and speed

For those looking to improve endurance, Jennifer Meeks, a public health dietitian with DHA-Public Health in Portsmouth, Virginia, advises getting adequate calories to meet daily energy needs. 

"This ensures your body has enough fuel to perform and recover," said Meeks. Meeks' advice focused on carbohydrates: 

• Fuel with carbohydrates before, during and after training. 
• Prioritize complex carbohydrates like whole grains, fruits and vegetables for sustained energy.
• Use simple carbohydrates like fruit, gels or sports drinks for a quick boost during high-intensity activities.

Goal: Enhance recovery and reduce injury risk

"Stay adequately hydrated before, during, and after training to support muscle function, nutrient transport, and temperature regulation," said Maj. Chad Johnson, chief of Nutritional Medicine Clinical Support Service, assistant director for Healthcare Administration, DHA. For optimal recovery, Johnson offered a few suggestions:

• Replenish electrolytes (sodium, potassium, magnesium) lost through sweat.
• Eat anti-inflammatory foods rich in antioxidants (fruits, vegetables) and omega-3s (fish, flaxseed).
• Prioritize sleep. Key nutrients like magnesium, zinc, and vitamin D can also promote better sleep quality.

Goal: Sharpen cognitive function and focus

To improve concentration and reaction time, a focus on stabilizing blood sugar levels is needed for optimal cognitive ability,” said retired Lt. Col. Sharlene Holladay, the Warfighter and Performance dietitian for the Marine Corps Installations Command in Washington.

Holladay recommended focusing on brain-boosting nutrients. Here are some tips for improved mental performance:

• Eat balanced meals and snacks throughout the day to avoid energy crashes.
• Consume foods rich in omega-3 fatty acids, such as fatty fish (salmon, tuna), two to three times per week.
• Eat a wide variety of colorful fruits and vegetables like berries and leafy greens.
• Stay hydrated, as even minor dehydration can impair cognitive function.

Summary

Service members rely on strength, stamina, endurance, and mental sharpness. Quality nutrition empowers all of these. Choosing nutrient-rich foods — lean proteins, whole grains, colorful fruits and vegetables, and healthy fats — gives the body the fuel it needs to perform at its peak. 

The Human Performance Resource Center offers additional resources at https://www.hprc-online.org/nutrition.