Recovery Nutrition: What should you be consuming?

Your triathlon performance doesn’t rely solely on the hours spent swimming, cycling or running. As soon as your training sessions finish, this is the time to focus on supporting your body to recover and prepare for the next session. The nutritional challenge after exercise is to re-hydrate, replenish energy stores and support the rebuild and repair of muscle tissue. There are many ‘sports products’ available but I want to show you how you can nourish your body via natural ingredients that are quick to prepare, even after those 10pm swimming sessions! So here are my top tips for recovery nutrition:

1. Begin your nutrition recovery as soon as possible after finishing training or a race. A great natural recovery drink is half a pint of Whole Milk. Milk has an ideal composition of protein, carbohydrate, fat, vitamins and minerals and is perfect for your body after exercise.  
2. Following your recovery drink, eating a meal rich in protein will promote training adaptations, so aim for your next meal to contain high quality protein such as eggs, nuts and/or meat. For example, 2 or 3 eggs (Scrambled, Poached or Boiled) with spinach, smoked salmon or ham on a slice of toast. Salmon is also rich in omega-3 fatty acids, which will help reduce inflammation and muscle soreness ready for your next training session. ​ 
3. If rapid recovery is essential such as for a second session that day, then this is a prime moment to ingest your carbohydrates such as, a banana or peanut butter and an apple. However if there is ample time for recovery, then refer to the points above for recovery nutrition, especially if there are no more training sessions on that day.

If your training session does finish late in the evening, it is still vitally important to have a recovery meal. Have your recovery milk as soon as possible followed by your recovery meal once you are home. Consider splitting your ‘evening’ meal into two smaller portions so you have a light meal before your training and a further as your recovery meal later in the evening. Don’t worry about eating late, ideal meals at this time include; 2 or 3 egg omelette with fillings of your choice, scrambled eggs and 1 slice of toast, avocado and smoked salmon on 1 slice of toast, avocado and eggs on toast.

​Good luck with all your racing and training this season!
Natalie Coghlan 

For more information on Natalie's nutritional services check out here:
http://www.greenlightpt.co.uk/nutrition.html