JULY 11, 2025 – Having a nutrition plan is important, especially on days with heavy exercising, training, or working in physically stressful operations. Uniformed Services University’s Consortium for Health and Military Performance, otherwise known as CHAMP, provides key resources for human performance optimization—including how to fuel your body with the right nutrition before, during, and after those tough training or duty days.
According to CHAMP nutritional resources, when you eat is just as important as what and how much you eat for peak performance, and proper nutrition can help with pushing through high-intensity activities, training, and extended operations. Look for the Department of Defense’s Go for Green®/Fueled to Fight® labels at your local dining facility or galley to build nutrient-dense meals. Foods and drinks with Green labels are high-performance fuel for your day.
“With Go for Green® / Fueled to Fight® we have taken the guess work out of finding healthy options. The Go for Green® / Fueled to Fight ® program empowers service members to make informed nutritional choices, ensuring they’re fueled for optimal performance and long-term health, which is essential for mission readiness,” said Jonathan Scott, registered dietitian and assistant professor, Department of Military and Emergency Medicine, Uniformed Services University.
Tips to optimally fuel your activity and recovery during heavy training when your body needs it the most, include:
1 – Eat for the kind of day, or training session, that you will have:
- Heavy or hard training days require more carbs to support intense activity and full recovery: Aim to fill half your plate with grains and starchy veggies.
- Protein is key for muscle building and recovery: Add protein to one-fourth of your plate.
- Fruits and vegetables provide valuable nutrients to your plate: Balance your plate with a colorful variety.
2 – What to eat:
- Carbohydrates: Foods like whole grain bread, pasta, and rice, fruit, and starchy veggies provide energy and micronutrients.
- Fats: Include heart-healthy options like avocado, nuts, seeds, and olive oil.
- Proteins: Lean meats like beef, chicken, and pork, low-fat milk and yogurt, and beans, lentils and legumes are good sources.
- Whenever possible, choose Green-labeled options—they are higher in nutrients and less processed than other options.
3 – When to fuel up before, during and after training sessions:
- Before exercise: Eat a carbohydrate-rich snack 30-60 minutes before activity, along with 2-3 cups of water to support hydration.
- During exercise: For exercise lasting over an hour, incorporating a carb-rich snack and/or sports drink every hour can help sustain energy levels and replenish lost electrolytes. To counter fluid loss, take sips of water every 15-20 minutes.
- Post-workout: Within two hours of completing an exercise, consuming a combination of carbohydrates, protein, and ample fluids aids in recovery and muscle repair.
4 – Maintain a fluid balance:
- Getting enough fluids before, during, and after are essential for peak performance.
- Pair meals and snacks with water to stay well-hydrated.
5 – Performance boosters to support energy levels during heavy exercise or training:
- Fuel regularly with whole foods and/or sports foods (gels, chews, bars) and/ or sports drinks during and after a heavy workout or work routine, to replenish electrolytes and carbohydrates.
- Include salty snacks (nuts, pretzels, crackers) or drinks that contain sodium (sports drinks, vegetable or tomato juice) in your nutrition plan.
- Sports drinks are specially formulated for hydration and replacement of important nutrients in a convenient and portable package. Consume sports drinks when you are active for over 60 minutes especially when it is hot and humid.
- CHAMP recommends for simple carbohydrates – fast sources of energy for performance boosters – try one handful of fruit snacks, raisins, dried cranberries, one sports gel, one-half package of sports chews, 16 fluid ounces of sports drink, or other similar options.
Although days of intense activity call for these tips, every day is an opportunity to use nutrition to enhance your health, readiness, and performance.
Resources
If you want to learn more about optimizing mission performance and health through nutrition, visit the Uniformed Services University of the Health Sciences Consortium for Health and Military Performance. Here you can explore dozens of nutritional fitness tips, articles, and other references for better nutrition to enhance readiness. To take your nutrition goals to the next level, contact your local military hospital or clinic and request a consultation with a registered dietitian.
Story by Robert Hammer
Office of the Assistant Secretary of Defense for Health Affairs/Military Health System