Recovery Matters: Teaching Sleep, Protein, and Real Refueling
#27 – Strength & Speed Coaching – Pursuing Your Best ⚡
If we want athletes to show up strong day after day, we can’t just focus on what they do in the weight room.
We have to focus on what happens before & after.
Because training doesn’t make you better—recovery does.
In this edition, we’ll break down the second half of our REFUEL framework:
Utilize Recovery Methods
Eat Fruits & Veggies
Lean Protein
Each one reinforces a different part of what athletes need to perform, adapt, and stay healthy over the long haul.
Let’s take a closer look.
4. Utilize Recovery Methods
Why it matters:
Recovery is the difference between progress and plateau. Sleep, mobility, and smart post-training nutrition are how athletes bounce back and get better.
How to teach it:
Prioritize sleep—8+ hours is the gold standard.
Use post-workout shakes or meals to help with recovery.
Stretch, foam roll, or use other recovery & mobility methods after training.
Examples that work:
8 hours of sleep + foam rolling before bed
Protein shake or chocolate milk within 30 minutes of training
5–10 minutes of stretching after practice
Coach it like this:
What you do after training matters just as much as what you do during. Recovery is your edge.
Discussion Questions:
1. On average, how many hours of sleep do you get on a school night—and how do you feel in the weight room or at practice when you’re well-rested vs. tired?
Purpose: Builds awareness of the connection between sleep and training quality, helping athletes recognize how recovery impacts performance.
2. What’s one recovery strategy (stretching, sleep, post-workout snack, etc.) you could improve this week?
Purpose: Encourages athletes to reflect on their recovery habits and choose one simple focus area to improve.
3. When during your day could you build in 10 minutes for recovery?
Purpose: Helps athletes see recovery as a doable, time-efficient part of their routine—not something that requires hours.
5. Eat Fruits & Veggies
Why it matters:
They’re packed with vitamins, minerals, antioxidants, and fiber—fueling recovery, immunity, and energy. Most athletes don’t eat nearly enough.
How to teach it:
Add a fruit or veggie to every meal and snack.
Eat the rainbow—different colors = different benefits.
Smoothies and dips make it easier for picky eaters.
Examples that work:
Apple + peanut butter as a snack
Smoothie with spinach, banana, and frozen berries
Raw veggies with hummus or dressing
Coach it like this:
Fruits and veggies are your recovery tools. You can’t build a strong body on empty fuel.
Discussion Questions:
1. How many fruits and veggies do you usually eat in a day?
Purpose: Establishes a personal baseline and creates awareness of current intake.
2. What’s one fruit or veggie you actually like that you could eat more often?
Purpose: Helps athletes realize they don’t need to force foods they dislike—just find options they enjoy and increase consistency.
3. What’s one easy way to add a fruit or veggie to your lunch or snack?
Purpose: Promotes simple, realistic strategies athletes can apply immediately (like adding a banana or sliced peppers).
6. Lean Protein
Why it matters:
Protein is the key nutrient for muscle repair, growth, and strength. It keeps athletes feeling full and supports immune health too.
How to teach it:
Eat protein at every meal and snack.
Aim for complete proteins when possible.
Prioritize food first, supplement when needed.
Examples that work:
Chicken, eggs, turkey, tuna, Greek yogurt
Protein bar or shake after training
Cottage cheese + fruit before bed
Coach it like this:
Protein is what your body uses to rebuild. Miss it, and you miss out on the gains.
Discussion Questions:
1. What’s your go-to protein source during the school day?
Purpose: Assesses what athletes are currently doing and surfaces good habits you can reinforce.
2. Do you eat protein after practice or training? Why or why not?
Purpose: Encourages reflection on post-workout routines and helps address gaps in recovery nutrition.
3. What’s one protein-rich food you could add to your lunch or snack?
Purpose: Promotes actionable ideas that fit within a school setting—like string cheese, yogurt, or jerky.
What’s Next?
We’ve built a strong foundation with the REFUEL framework.
In the next issue, we’ll zoom out and address some of the biggest questions athletes ask (or don’t ask) about nutrition—things like:
Is fast food okay during the season?
Do I need protein shakes?
Should I track my macros?
What’s the best post-workout meal?
We’ll cut through the noise and give you simple answers athletes understand—and coaches can build around.
Want Help Building Nutrition & Recovery Into Your Program?
If you’d like to make REFUEL a bigger part of your Strength & Speed system—but aren’t sure where to start—I offer consulting for PE teachers and coaches.
Whether you're looking to:
Build athlete-friendly nutrition education,
Integrate recovery habits into your training blocks, or
Create tools that fit your schedule and school day...
…I can help!
Just hit reply or shoot me a message. Let’s talk about what would serve your athletes best.
Until then, keep pursuing excellence.
— Preston ⚡️