Proper recovery nutrition is something a triathlete should aim to get right. Getting enough protein post workout helps your body repair your muscles, reduce muscle damage and adapt to training. Adequate carbohydrates prepare your body for the next session by replenishing glycogen with carbohydrates. In this podcast episode we review all you need to know about how you can optimize your post-workout routine to accelerate muscle repair and boost performance.
What Happens if you Skip or Delay Recovery Nutrition
Post-workout nutrition is crucial for maximizing the benefits of your triathlon training sessions. Skipping or delaying your post-workout meal can lead to decreased performance, increased fatigue, and heightened injury risk. Moreover, inadequate nutrition can hinder muscle repair and growth, affecting long-term training adaptations and race performance.
Overcoming Challenges
Common challenges that may hinder a triathlete’s ability to prioritize recovery nutrition include decreased appetite post-exercise and busy schedules. Additionally, if you have to drive too meet your training buddies for a run, ride or swim, by the time you get home after the workout it’s often been quite some time since you have actually eaten something. Unless of course you bring some recovery snack with you which can be great!
What and How Much Should You Eat and Drink After a Workout
Post-workout nutrition revolves around the acronym I came up with: The PFCs
Protein: Essential for muscle repair and growth, protein aids in muscle protein synthesis and long-term training adaptations. Optimal protein intake ranges from 0.25 to 0.4 grams per kilogram of body weight, with emphasis on sources rich in branched-chain amino acids, in particular leucine, like whey protein powder, cottage cheese, Greek yogurt, eggs, and lean meats. Triathletes over the age of 40 years old should aim for consume 35-40g protein after long duration or high intensity exercise to maximize muscle repair.
Fluids: Consuming fluids after training to replenishing sweat losses is important for rehydrating. Aim to replace one and a half times your sweat losses with fluids containing electrolytes, such as sodium. What this means is, if you lose 1lb of sweat during your workout (which its equal to 16oz), you want to consume 24oz. After training sessions that are intense, longer in duration, in hot-humid weather or when you know you have sweat a lot, it can be beneficial to include sodium after training to replenish electrolyte loses. Incorporate sodium-rich foods and beverages like sports drinks, milk, or electrolyte-enhanced water into your post-workout routine. Alternatively, you can include salty foods like pickles, deli meat, pretzels or simply add salt to your meal.
Carbohydrates: Carbohydrates, which is the primary fuel source used during training, are needed after a workout. This helps to replenish glycogen stores so that you can be prepared and well fuelled for your next training session. Tailor carbohydrate intake based on workout intensity and duration, aiming for 0.5 to 1.2 gram per kilogram of body weight post-exercise. Aim for the low end for lighter effort or shorter duration sessions Opt for nutrient-dense sources like whole grains, fruits, and starchy vegetables to refuel effectively.
Nutrient Timing: How Soon After a Workout Should You Eat
Timing is crucial when it comes to post-workout nutrition. When you need to eat after training depends on several factors:
- How hard or intense of a training session you just did. The more intense, the more depleting of glycogen it may have been, which requires you to refuel asap or within 30 minutes. This could include long brick sessions, long runs or intervals and VO2 max training.
- When your next training session is. If you have another training session in the same day or within less than 12 hours, you should refuel asap. If you have 24 hours or more until your next training session, then you can wait up to about 1 hour.
Here are a few examples of when you should refuel.
- Immediate Consumption (ASAP): Following intense or prolonged workouts OR when you have a training session < 8-12 hours later, prioritize immediate nutrition to kickstart the recovery process and prevent further muscle breakdown. Consume a combination of protein and carbs within 30 minutes of exercise. If you are not typically hungry after training, try a liquid source like a smoothie, ready to drink protein drink or chocolate milk. Follow this up with a meal 1-2 hours later.
- Within 1 Hour: If your next workout is within 24 hours or if you’ve engaged in light to moderate exercise, aim to consume nutrients within an hour post-exercise to support recovery and energy replenishment.
Avoid delaying your recovery nutrition by more than 2-3 hours. This has been shown to increase hunger, cravings, and compromise recovery. Even in scenarios with longer recovery periods, aim to refuel within 1-2 hours to optimize muscle repair and adaptation.
Sample Post-Workout Meals and Snacks
Here are some nutritious options to refuel and recover effectively. Each of these have about 60 to 70 grams of carbs and about 20 to 30 grams of protein. Customize portion sizes and ingredients based on individual nutritional needs and preferences. Remember, aim for 0.25-0.4g protein per kg body weight (or about 20-40g protein) and 0.5-1.2g protein per kg of body weight.
- 1 scoop of whey protein powder or a protein powder containing a blend of vegan proteins (like brown rice, hemp, soy) mixed with 2 cups of chocolate milk
- Smoothie: Blend 1scoop of protein powder, one cup of milk, one banana, one cup of frozen strawberries, a tablespoon of chia seeds, and 2 teaspoons of honey
- 1 cups chocolate milk with a cheese string or hardboiled egg
- 1 cup plain or flavoured Greek yogurt with ¼ cup granola and 1 cup blueberries.
- 1 large pita or tortilla filled with 4 oz chicken or 1 cup tofu, your choice of vegetables and hummus with a banana on the side
- Overnight oats: ½ cup oats with 2/3 cup milk, 1 scoop protein powder, 1 tbsp chia seeds and 1 cup fruit mixed together. Add nuts or peanut butter if desired.
- Stir-fries with 1 cup rice, ½ cup chickpeas, 1 cup tofu, 1 cup broccoli and your choice of sauce
As I mentioned earlier, bringing fuel with you if you are on the go and not coming home right after your training session can help you get some protein, fluids and carbs ASAP. Some ideas are:
-Protein/energy bars such as: Clif Bars, RX bars, Larabars, Simply Bars, Darryl’s bars or homemade energy bars
-Ready to drink protein drinks like Fairlife Core Powder protein drinks or Simply Protein (plant based) or Orgain
-Trail mix with nuts, cereal and dried fruit
-Turkey jerky and a piece of fruit
Conclusion
Don’t overlook the importance of post-workout nutrition in your triathlon journey. By prioritizing the right balance of protein, fluids, and carbohydrates at the optimal times, you can enhance recovery, improve performance, and achieve your triathlon goals more efficiently.
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! –> Click here for the guide
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