What to eat after a half Ironman matters because you've just put your body through 4.5-8.5 hours of continuous stress. Glycogen stores are completely depleted. Muscle fibres are damaged. You're dehydrated and running on empty. The finish line isn't the end of race day - recovery nutrition is the final discipline.
What Your Body Just Went Through
After 70.3 miles of swimming, cycling, and running, you've burned through 3,000-5,000+ calories depending on your size and pace. Your muscle glycogen is essentially at zero. You've lost litres of fluid and significant electrolytes through sweat. There's widespread muscle damage from the eccentric loading of the run especially. Your immune system is temporarily suppressed. Recovery starts the moment you cross the finish line.
The Muscle Damage Reality
The half marathon at the end of a half Ironman creates significant muscle damage. You've run 21.1km on legs that have already swum 1.9km and cycled 90km. Elevated muscle damage markers for 3-7 days following long-distance triathlon.
Proper protein intake in the hours and days following the race supports muscle repair. This isn't optional - it's essential for recovery.
The First 30 Minutes
Immediate Post-Finish Priorities
- Rehydrate first: Start with water or electrolyte drink - you've likely lost 2-4+ litres
- Take what's offered: Finish line food is designed for this moment - banana, orange slices, sports drinks
- Don't force it: If your stomach is upset (common after 70.3), sip fluids and wait
- Clean protein shake: If you can tolerate it, a shake with protein and carbs is ideal (or Greek yoghurt if available)
- Keep moving gently: Light walking helps circulation and recovery
Recovery Timeline
0-30 Minutes
Focus on rehydration and easy-to-digest carbs. Finish line offerings, sports drinks, recovery shake if tolerated. Don't stress if you can't eat solid food yet - fluids are the priority. Aim for 200-300ml every 15 minutes.
30-90 Minutes
First real food if you haven't eaten yet. Target 1-1.2g carbs per kg bodyweight (70-85g for 70kg athlete) plus 20-40g protein. This is the glycogen replenishment window - your muscles are primed to absorb carbohydrates.
2-4 Hours Post-Finish
Proper meal time. Your appetite should be returning. Balanced meal with substantial carbs, quality protein, and some vegetables if you can manage them. Continue hydrating.
Rest of Race Day
Keep eating. Multiple smaller meals are often easier than one huge feast. Glycogen replenishment continues for 24-48 hours. Include protein with each meal. Avoid alcohol until properly rehydrated (ideally skip it entirely race day).
Best Post-70.3 Foods
Immediately After (Finish Line Area)
- Banana - Easy carbs, potassium
- Orange slices - Refreshing, carbs, vitamin C
- Clean protein shake - Protein + carbs in liquid form
- Sports drinks - Carbs + electrolytes
- Organic chocolate milk - Near-ideal recovery ratio (avoid heavily processed versions)
- Pretzels or crackers - Salt + carbs
First Proper Meal (1-4 Hours After)
- Pasta with chicken and tomato sauce - Classic recovery combination
- Rice bowl with salmon and vegetables - Carbs, protein, omega-3s
- Pizza - Carbs, protein, sodium - genuinely decent post-race
- Burger and chips - Not the healthiest but hits the carb/protein/salt targets
- Sandwich with protein filling - Easy if you're travelling
- Rice with chicken or fish - Simple, effective
Evening Meal (If Race Was Morning/Afternoon)
- Another carb-rich meal - Glycogen isn't fully restored from one meal
- Protein at every meal - Continue muscle repair
- Include some vegetables - Antioxidants support recovery
- Comfort food is fine - You earned it, and carbs are genuinely needed
Rehydration Strategy
You've lost significant fluid - likely 2-4+ litres depending on conditions and your size:
- Weigh yourself: If you can, weigh pre and post-race. Replace 1.5x what you lost
- Keep drinking: Stay hydrated over the next 4-6 hours
- Include sodium: Plain water isn't enough - use electrolyte drinks or salty foods
- Steady intake: Don't chug - steady sipping is better absorbed
- Continue overnight: Keep a drink by the bed, you'll likely wake thirsty
The Days After
Recovery from a half Ironman takes days, not hours:
- Day 1-2: Continue high carb intake - glycogen stores take 24-48 hours to fully restore
- Protein at every meal: 1.6-2.0g per kg bodyweight daily supports muscle repair
- Sleep: Your body recovers during sleep - prioritise it
- Anti-inflammatory foods: Fatty fish, berries, leafy greens support recovery
- Listen to appetite: Increased hunger is normal - your body needs fuel to repair
What to Avoid Post-Race
- Alcohol - Impairs protein synthesis, dehydrates further, disrupts sleep
- Skipping meals - Your body needs fuel for recovery, not a calorie deficit
- Only eating protein - Carbs are equally important for glycogen restoration
- Heavy training next day - Give your body time to recover before stressing it again
- Ignoring ongoing hunger - Elevated appetite for 2-3 days is normal and appropriate
If Your Stomach Is Upset
GI distress post-race is common. If you're struggling:
- Start with fluids only: Sip electrolyte drinks, avoid solid food until nausea passes
- Ginger: Ginger tea or ginger biscuits can help settle the stomach
- Bland foods first: Toast, crackers, plain rice once you can eat
- Small amounts frequently: Don't force large meals
- Give it time: Most GI upset resolves within a few hours
Evidence-Based Post-Half Ironman Summary
- Rehydrate immediately: 1.5x fluid lost, include electrolytes
- First 30 mins: Easy carbs, fluids, recovery shake if tolerated
- Within 90 mins: 1-1.2g carbs/kg + 20-40g protein
- Glycogen restoration: Takes 24-48 hours - keep eating carbs
- Muscle repair: Elevated markers for 3-7 days - protein at every meal
- Avoid alcohol: Impairs recovery, dehydrates, disrupts sleep
- Listen to hunger: Increased appetite is normal and appropriate
Planning your next race? See our guide on what to eat before a half Ironman.
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