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Post-Workout Nutrition: Tips and Techniques for Optimal Performance
Written By: Michael Laverriere, MS, CSCS, New Hampshire National Guard, Strength & Conditioning Coach
Enhance your recovery and overall performance with these post-workout nutrition strategies, brought to you by SiteWell Solutions’ human performance team. Whether you serve in the National Guard, work strenuous labor in construction, are on your feet for long shifts in healthcare, or just like to improve your well-being, prioritizing balanced nutrition after exercise is crucial for repairing muscles, replenishing energy, and preparing for your next workout.
Restore Hydration Status
- Why It Matters: During exercise, you lose water and electrolytes through sweat, making rehydration crucial for muscle function and sustained performance.
- How to Do It:
- Drink water or an electrolyte-rich beverage right after training.
- For intense or long workouts, choose drinks with added sodium, potassium, and magnesium.
- Aim for 16–24 ounces of fluid for every pound lost during exercise (weigh in before and after, if possible).
Refuel with Carbohydrates
- Why It Matters: Carbohydrates replenish the glycogen stores depleted during exercise, fueling future training sessions and aiding in overall recovery.
- How to Do It:
- Include 0.5–0.7 grams of carbohydrates per pound of body weight within 30 minutes to 2 hours post-workout.
- Combine carbohydrates with protein to optimize muscle repair and energy restoration.
Repair with Protein
- Why It Matters: Protein provides essential amino acids for muscle repair and growth, helping you bounce back faster after a challenging workout.
- How to Do It:
- Consume 20–40 grams of high-quality protein—such as lean meat, eggs, dairy, or plant-based options—within 1–2 hours post-exercise.
- Balance protein intake consistently throughout the day to maximize muscle protein synthesis.
Support Hormonal Health & Sustained Energy with Dietary Fat
- Why It Matters: Healthy fats aid in hormone production (e.g., testosterone), nutrient absorption, and long-term energy availability—key elements for recovery and sustained performance.
- How to Do It:
- Include sources of unsaturated fats (e.g., avocados, nuts, seeds) in your post-workout meal.
- Choose moderate amounts of dairy or plant-based fats (e.g., olive oil) for additional flavor and calorie density.
- Remember that fat-soluble vitamins (A, D, E, and K) require dietary fat for optimal absorption, contributing to bone health and reduced inflammation.
Coach Mike’s Post-Workout Meal: Loaded Chicken Burrito
Coach Mike is a professional Strength & Conditioning Coach and former D1 athlete.
- Hydration
“I always pair a tall glass of water or a low-sugar electrolyte drink with my meal to replenish fluids. The added electrolytes from the salsa and veggies in my burrito support overall recovery.” - Carbohydrates
“While it’s not the ideal carbohydrate source, my tortilla wraps provide some fast-digesting carbs. I also load up on brown rice, beans, and extra veggies for additional energy.” - Protein
“I typically go for lean chicken—or sometimes pork—for a wide range of amino acids. Multiple servings help me hit my protein target and support muscle repair.” - Fat
“I’m a big avocado fan, so I always include it for healthy fats. A bit of cheese can also add extra flavor and calories, which is helpful if I’m training hard.”
By incorporating balanced hydration, carbohydrates, protein, and fat, you can optimize your own post-workout routine—just like Coach Mike does—setting yourself up for faster recovery and better performance.
Why Post-Workout Nutrition Matters for High-Performance, Physical Jobs
- Faster Recovery: Proper nutrition accelerates muscle repair, reducing soreness and downtime.
- Enhanced Performance: Balanced post-workout meals support strength, endurance, and overall readiness.
- Long-Term Health: Adequate nutrition helps prevent injuries and chronic health issues, ensuring you stay mission-ready.
By focusing on hydration, carbohydrates, protein, and healthy fats after each workout, you set the stage for optimal recovery, resilience, and performance. These nutritional strategies will help you maintain peak readiness for the demands ahead.
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