Nutrition & Recovery: Fueling Your Return to Duty

Nutrition & Recovery: Fueling Your Return to Duty

Emerging research shows that optimal nutrition plays a critical role in controlling inflammation, repairing tissues, preserving muscle, and supporting strength recovery. Whether you're healing from an injury or surgery, using the right nutritional strategies can accelerate your return to duty and improve overall recovery outcomes. 

Fuel the Healing Process 

Under-fueling is common during recovery due to routine changes and the myth that less activity means less need for fuel. In reality, injury and post-surgical recovery can increase calorie needs by up to 20 percent. Consuming just 80 percent of your required daily energy for 10 days can reduce muscle protein synthesis by 20 percent, slowing recovery. 

Combat Immobilized Muscle Loss 

Immobilization reduces muscle response to protein, a condition known as anabolic resistance, making muscle rebuilding harder. To counter this: 

  • Aim for 1.6–2.5 grams of protein per kg of body weight.  
  • Focus on leucine-rich protein sources like: 
    • Cheese 
    • Lean meat 
    • Fish 
    • Soybeans 
    • Nuts 

For optimal results, consume 20–40g of leucine-rich protein every three hours, including a dose before bed. 

Control Inflammation Through Food 

Managing inflammatory is key to effective recovery. Include anti-inflammatory fats and reduce pro-inflammatory foods to promote healing: 

Eat More: 

  • Olive oil 
  • Avocado 
  • Fatty fish 
  • Flaxseed 
  • Nuts & seeds 

Avoid: 

  • Fried foods 
  • Processed meats 
  • Refined oils 

During early recovery, choose options like a turkey burger with avocado over a greasy hamburger, or swap chips for almonds and dried tart cherries to reduce inflammation and aid rehab progress

Load Up on Fruit & Vegetables 

Antioxidant-rich produce supports your immune system and aids in inflammation control: 

Top anti-inflammatory picks: 

  • Berries 
  • Dark chocolate 
  • Pecans 
  • Artichokes 
  • Green tea 
  • Pineapple 
  • Turmeric 
  • Garlic 
  • Ginger 

Start your day with green tea, season meals with turmeric, or blend an anti-inflammatory smoothie with berries, greens, ginger, and flaxseed.  

Need help creating a nutrition plan for recovery? 
Contact your local Semper Fit team to connect with a registered dietitian or fitness expert who can help you fuel your recovery, rebuild strength, and return to full mission readiness. 

Last Updated: 13 Aug 2025
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