By: Katie Kirkpatrick, MS, RD, CSSD*
Just like stretching and sleep, nutrition is an essential part of your recovery plan. When you work out, train, or perform missions, you lose fluid and electrolytes (through sweat), burn carbs (from fueling your muscles and mind), and need protein (to repair and rebuild muscle).
Refueling doesn’t require special meals, expensive foods, or a lot of prep. Foods for a recovery meal or snack are easy to find at your local dining facility, commissary, home kitchen, or even convenience store or mini-mart. Aim for whole foods and drinks that contain carbs, protein, electrolytes, and fluid for full recovery.
Follow these guidelines to optimize your post-workout nutrition:
- What: Snack or meal
- When: Within 2 hours after workout (if your next meal is more than 2 hours away, have a snack)
- Where: In the gym, on the road, at home, or on base
- Why: Refuel, rebuild, and rehydrate for next time
- How: Choose a carb-rich (at least 50 grams) meal or snack that contains 15–30 grams of protein, and hydrate with fluids until urine is pale yellow
What’s a quick and easy recovery meal or snack? A homemade smoothie that provides all the essential recovery nutrients in a convenient on-the-go package. Check out EatingWell’s Peanut Butter & Jelly Smoothie video below.
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About the Author.
Katie Kirkpatrick, of the Henry M. Jackson Foundation, is a Nutrition Specialist for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USUHS).
* The opinions and assertions expressed herein are those of the author and do not necessarily reflect the official policy or position of USUHS or DoD. The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.
