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Post-Workout Nutrition: Tips and Techniques for Better Recovery and Readiness
Whether you serve in the National Guard, work physically demanding shifts in healthcare, operate heavy equipment in construction, or simply prioritize your fitness—what you eat after exercise matters. Post-workout nutrition accelerates recovery, restores energy, and helps the body adapt to training demands. Here's how to optimize that recovery window.
Rehydrate to Restore Performance
Why It Matters: You lose fluids and electrolytes during exercise. Rehydration supports muscle function, joint health, and energy levels.
How to Do It:
- Drink water or an electrolyte-rich beverage immediately after training.
- For longer sessions, choose drinks with sodium, potassium, and magnesium.
- Aim for 16–24 oz of fluid for every pound of body weight lost (if known from weigh-ins).
Refuel with Carbohydrates
Why It Matters: Carbs replenish glycogen stores—the fuel your muscles need to power future workouts.
How to Do It:
- Within 30 minutes to 2 hours post-workout, consume 0.5–0.7g of carbohydrates per pound of body weight.
- Pair carbs with protein to boost recovery and energy replenishment.
- Include fast-digesting carbs (like wraps, fruit, or rice) and fiber-rich vegetables when possible.
Repair with Protein
Why It Matters: Training breaks down muscle tissue. Protein delivers the amino acids needed for repair and adaptation.
How to Do It:
- Eat 20–40g of high-quality protein within 1–2 hours post-workout.
- Ideal options include grilled chicken, lean beef, dairy, protein powders, eggs, or legumes.
- Spread protein intake throughout the day for sustained recovery.
Support Recovery with Healthy Fats
Why It Matters: Fats help regulate hormones, reduce inflammation, and support long-term energy availability.
How to Do It:
- Add sources of unsaturated fat such as avocado, nuts, seeds, or olive oil to your post-workout meal.
- Fat-soluble vitamins (A, D, E, and K) are better absorbed when dietary fat is present.
- Keep portion sizes moderate for balance.
Coach Mike’s Go-To: The Loaded Chicken Burrito
Mike Laverriere, MS, CSCS, is a professional Strength & Conditioning Coach and former D1 athlete. Here’s how he breaks down his favorite post-training meal.
Hydration:
“A tall glass of water or low-sugar electrolyte drink pairs with the burrito. The salsa and veggies add flavor and natural electrolytes.”
Carbohydrates:
“The wrap isn’t perfect, but it’s quick. I also add brown rice, beans, and extra vegetables to round it out.”
Protein:
“Grilled chicken is my go-to. If I’m training hard, I’ll double the portion to hit my numbers.”
Fats:
“Avocado is always in the mix. A small amount of cheese adds flavor and calories when needed.”
This meal provides a practical balance of the four core recovery elements and is easy to adapt for any busy schedule.
Why This Matters for Soldiers and Physically Demanding Jobs
- Faster Recovery: Nutrients speed up muscle repair and reduce soreness.
- Improved Performance: Balanced refueling improves readiness for upcoming missions or shifts.
- Long-Term Health: Proper nutrition helps prevent chronic injuries and supports joint, bone, and metabolic health.
Final Thoughts
You don’t need a perfect meal to make a big impact. Focus on hydration, carbohydrates, protein, and healthy fats after training. These choices create the foundation for better recovery, improved resilience, and long-term physical readiness.
About SiteWell Solutions
SiteWell Solutions provides injury prevention, workforce wellness, and performance training for high-risk industries. We support HR, Safety, Wellness, and Operations leaders with proven strategies in occupational strength and conditioning, work hardening, prehabilitation, nutrition coaching, and mental resilience programs. We’re here to reduce workplace injuries, lower costs, improve employee well-being and productivity - so you can stay mission-focused.
Stay connected with us on LinkedIn, Facebook, Instagram, and YouTube for the latest in employee wellness and injury prevention. Contact us at info@sitewellsolutions.com to discover how we help your workforce move and feel their best.
Disclaimer:
SiteWell Solutions is a contracted provider under Contract #W912TF22C0001 supporting the Strategic Wellness and Individual Fitness Training (SWIFT) program — a pilot initiative serving Army and Air National Guard service members and their families. All media used with participant consent. Content does not imply endorsement by the U.S. Department of Defense.
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