Best Recovery Foods For Triathletes

Triathlon is a very demanding sport, you have to put in a heap of training time often mixed in with very busy work and family schedules, which doesn’t really leave much time for the fourth most important discipline, recovery! Your training isn’t really worth much unless you are able to get in a sufficient recovery phase as well to adapt and improve from all the hard work you put in.

There are many ways that you can optimise your recovery. Good quality sleep is a vital component of recovery and this should not be overlooked. Added to this is the vital element of good nutrition , without which the body would never recover adequately in order to meet the demands that triathlon places on it.

Recovery ‘window of opportunity’

After a tough training session you have roughly a 30 minute window of opportunity where you can best replenish your protein and carbohydrate stores. To do that there are many products available on the market that can help you do that quickly and in a convenient way.

You have roughly a 30 minute window of opportunity where you can best replenish your protein and carbohydrate stores.

Personally, I use products from Etixx, but you should find ones that work best for you. Many of these type of products are easy to prepare and you can keep them close to hand so you can consume them as soon after a workout. Complex protein recovery shakes are probably the best option, but protein bars are also a good back up and easy to pack amongst your training kit. I usually keep a supply in my car so I never forget.

Good recovery food options

Eggs are a perfect source of protein, they are also stuffed with vitamins and also nice and filling so you’re not left particularly hungry after a session. It’s perfect to eat for breakfast and lunch after hard training sessions. A staple breakfast or lunch for me is omelette with spinach, cheese, bacon and avocado chopped on top. If you make it big enough you probably won’t be tempted to snack afterwards either.

Nuts are another great option and filled with protein and healthy fats. They are a great source of calories and very healthy to eat as a snack as well as with your meals. I guess the fact a plant grows from a nut or seed indicated that it’s life sustaining!

Iron and other requirements

One of the most common problems endurance athletes run into is low iron levels. One of the tastiest and best sources of Iron and protein is a good chunky steak.

You can help absorb more of the iron from your steak with a glass of orange juice on the side. A good dose of red meat once a week will help you build back up muscle that you’ve broken down in your training and racing and get you strong again for next time.

Sweet potato is a great accompaniment and more nutritionally valuable than white potatoes and obviously a great source of carbohydrate as well as potassium and iron. They are great for energy and muscle regeneration, but the best thing is they’re low GI so you’ll get through the day in better condition.

After hard training I think most people crave chocolate and all sweet foods to build back up their blood sugar levels, but natural yogurt with mix ins such as granola, nuts and berries, and honey give you a nice high protein hit, high fat content and fat and probiotic content. Obviously great after any meal time or as a snack after training.