Nutrition: Hierarchy of Importance Pyramid

The Hierarchy of Importance Pyramid is a great illustration of what “matters most” in the world of nutrition.

Too often Soldiers/Athletes will focus their time, money, and energy on optimizing elements of nutrition that, even when fully optimized, will have little overall impact on their physical performance & body composition.

When seeking to optimize nutrition, ensure each successive element within the pyramid is appropriately addressed before considering higher-tier elements. Doing so will lead to the greatest possible outcomes with the least amount of effort.

Energy Balance (Calories): To effectively gain muscle, you must eat more calories than you burn. To effectively burn fat, you must eat less calories than you burn. If energy balance is not optimized, improving the higher-tier elements of nutrition will have little to no impact.

Macronutrients: Eating a balance of protein, carbohydrates, and fats is essential for optimizing energy levels and muscle mass.

Micronutrients: Eating enough essential vitamins and minerals supports overall health and performance.

Nutrient/Meal Timing: Eating at regular intervals can help regulate metabolism and energy levels.

Supplements: While some supplements are effective, most are not. They should be used in conjunction with the foundational elements of nutrition - not as a replacement.

Written by: Mike Polis, ASCG-S partnered Dietician