The Best Triathlon Recovery Foods

Athlete or not, a person should always include whole foods in his or her diet. When consuming different natural foods, you will get all the nutrients your body needs, assuming you have no deficiencies or medical need for specific supplementation.


Recovery Foods


Get Back to Strength

Optimal recovery from strenuous exercise needs a replenishment of glycogen stores and also proper hydration and protein so that the muscles will repair themselves and adapt well.

Athletes particularly need to consume enough amounts of carbohydrates so that they can refuel themselves, and this should always be the primary focus for any recovery meal following training. The uptake of blood glucose in the skeletal muscle is the next highest priority.

Protein Replenishment

It is also a good idea to add protein to your recovery snacks/meal so that muscle glycogen re-synthesis and rebuilding of the muscle tissues are enhanced. An athlete needs around 0.5 to 0.7 grams per pound protein on a daily basis, which is usually higher than the needs of regular people.

However, if you are on a restricted diet or an improper vegetarian or any other fad diet, it is more likely that the additional food that you will consume once you train hard, including recovery foods, will fulfill your increased protein needs.

For example, if you are a 135lb athlete, you need at least 81 grams of protein daily. The following contains at least 10grams of protein: 1.75 ounces of fish, one cup of low fat milk, two small eggs, 1.25 ounces of cooked red meat, four slices of bread, 2 ounces of nuts and two cups of cooked pasta. These examples only make it clear that proper protein requirements are easily met if you have a normal balanced diet.

Snack Time

Snacks that are ideal for recovery contain at least 0.45 grams of carbohydrate per pound of body weight, and also up to 10 to 20 grams of protein. The good news is there are now a lot of commercial recovery nutritional supplements that can provide any athlete with the macronutrients in these ratios, which is a very convenient, timesaving and portable option.

However always remember that whole, real and nutritious foods should be your primary source of nutrition, whether you are an athlete or not.

Another great recovery drink that is not only nutritious, but also delicious as well, is chocolate milk. You can always combine carbohydrates and protein in the amounts that can optimize your recovery, as well as meeting other nutritional needs. These nutritional needs include: calcium, zinc, iron and fiber.

Examples include:

– 1.5 to two cups breakfast cereal with 0.5 cup milk

– Sandwich with lean meat or cheese and a piece of fruit

– Cup of fruit salad with a tub of yogurt

– Two toasted muffins with peanut bu

– Large fruit smoothie

– Two cups stir-fried rice with eggs, lean meat

– One cup cooked legumes (lentils, beans, etc.) on toast

Have fun with it and enjoy your food!


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