You've crossed the finish line - swim, bike, and run complete. Whether it was a sprint or a half-iron distance, your body has been through significant stress. Now it's time to recover properly.
Triathlon creates unique recovery demands. You've used multiple muscle groups across three different movement patterns, depleted glycogen stores, and likely lost significant fluid through sweat. Proper post-race nutrition helps you recover faster and adapt better to the training stimulus.
Recovery Needs by Distance
Recovery nutrition scales with race intensity and duration:
- Sprint: Moderate glycogen depletion. Normal meal within 2 hours is usually sufficient.
- Olympic: Significant glycogen depletion and muscle stress. Prioritise recovery nutrition within 2 hours.
- Half/70.3: Extensive glycogen depletion, substantial muscle damage, potential immune suppression. Aggressive recovery nutrition for 24-48 hours.
Post-Triathlon Recovery Timeline
Start rehydrating immediately. If appetite allows, begin with easy carbs - recovery drink, chocolate milk (organic if available), or a banana. Don't force food if nauseous.
Proper meal with 20-30g protein plus 0.5-1g carbs per kg bodyweight. This is when glycogen resynthesis happens fastest.
Continue eating carb and protein-rich meals. For longer races, glycogen replenishment takes 24-48 hours.
Maintain high-quality nutrition. DOMS (delayed-onset muscle soreness) typically peaks day 2. Support recovery with adequate protein, carbs, and anti-inflammatory foods.
Immediate Post-Race
After crossing the finish line, your GI system may be compromised - especially after longer races. Start with what your body can handle:
Chocolate Milk
Research-backed recovery drink. Ideal carb-to-protein ratio, usually well-tolerated when appetite is low.
Recovery Shake
Greek yoghurt or clean protein powder plus banana blended with milk. Liquid nutrition when solid food feels impossible.
Banana
Easy carbs, potassium replacement. Classic finisher food for a reason.
Sports Drink
Fluids plus electrolytes plus some carbs. Good starting point for rehydration.
First Proper Meal
Once appetite returns (usually within 1-2 hours), get a proper meal with both carbohydrates and protein. Aim for 20-40g protein plus substantial carbs for optimal recovery.
Chicken & Rice
The athlete's staple. 30-40g protein, plenty of carbs for glycogen, add vegetables for micronutrients.
Pasta with Meat Sauce
Carb-rich with protein from the meat. Comforting and effective.
Fish & Chips
Post-race tradition for many. Protein, carbs, and you've earned something enjoyable.
Burrito Bowl
Rice, beans, meat - hits all the macros. Often available near race venues.
Hydration
Rehydration is as important as food. Weigh yourself before and after racing if possible - each kg lost represents roughly 1 litre of fluid to replace. Aim for 1.25-1.5 litres per kg lost.
Include electrolytes, especially sodium. Sports drinks, electrolyte tablets, or salty food all help your body retain the fluid you drink.
The 48-Hour Window
Full recovery from triathlon takes longer than a day. For Olympic distance and above:
- Keep protein high: 1.6-2g per kg bodyweight daily supports muscle repair
- Continue carb intake: Glycogen replenishment takes 24-48 hours
- Anti-inflammatory foods: Fatty fish, berries, leafy greens support recovery
- Sleep well: Growth hormone release during sleep aids muscle repair
- Don't restrict: Your body needs calories to recover - now isn't the time to diet
Your Post-Triathlon Recovery Summary
Immediately: Start rehydrating, easy carbs when stomach allows. Within 2 hours: Proper meal with 20-40g protein plus carbs. Hydration: Replace 125-150% of fluid lost, include electrolytes. Next 48 hours: Maintain high protein, adequate carbs, anti-inflammatory foods. Scale to distance: Longer races need more aggressive recovery nutrition.
Planning your next race? Read our guide on what to eat before a triathlon for pre-race nutrition.
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