Recovery Nutrition for Triathletes

Ever wonder what to eat after a workout to ensure adequate recovery? Feeling fatigued and without energy after your morning workout with an entire day of work ahead of you before getting to your evening session? Take a look at this informative article from our Eat2Win Triathlon Nutrition team:


“Your post-work out meal should consist of 300-500 calories within 1 hour of completion of activity, depending on your size, intensity of workout and your planned intake for the rest of the day. General recommendations suggest a 3:1 carbohydrate to protein ratio. More specific suggestions for endurance athletes indicate optimal post-workout intake should be approximately 0.8 to 1.2 grams of carbohydrate per kilogram (2.2lbs/kg) body weight and 0.2 to 0.4 grams of protein per kilogram body weight. This means a 154 lb man will need 56 to 84 grams of carbohydrate and 14 to 28 grams protein immediately after a workout. Including protein in the recovery diet may increase the insulin response to carbohydrate, thereby increasing the rate of glycogen synthesis.”

Read the entire article here. Contact us if you’d like to work with a sports nutritionist that specializes in triathlon nutrition.

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