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As triathletes workouts sessions can be long (greater than 2 hours) or high intensity (VO2;Max above 75%) or we perform multiple exercise sessions several times a week.  For quality training sessions proper fuel and fluids are a no-brainer, but what about after the session? Can nutrition really make a difference in the recovery process? YES!

Research has shown that a post-exercise snack within 15-30 minutes of finishing will help restore energy needs (glycogen) and attenuate muscle protein degradation.*  This snack should be a ratio of carbohydrate: protein to of about 3:1.  The amount of carbohydrate and protein in your post-exercise snack depends upon you body mass.

Time to use your math skills:  Per kilogram of body weight you will need 1.5 grams of carbohydrates and .5 grams of protein (as little as 6 grams of protein has been shown effective*). To convert pounds to kilograms divide by 2.2.  For example a 120 lb athlete = 55 kilograms (nutritionists tend to round off) and 170 lbs = 77kg. 

Post-Exercise Nutrition	55kg athlete	77kg athlete
Carbohydrates	x 1.5g = 83 g	x1.5g = 115g
Protein	x .5g = 27g	x .5g = 38g

Repeat every 2 hours or until your next full meal.  Choose foods that you tolerate well and enjoy.  If you have trouble with solid foods it is okay to drink your post-exercise snack, a smoothie with yogurt and fresh fruit or commercially available products such as Ensure or Boost are convenient and come in a variety of flavors.  Examples for those that want something solid are tuna-fish sandwich, rice and chicken, bagel with a slice of cheese.  You should also be hydrating well post-exercise, 1-2 20oz water bottles.  If you are in a time crunch recovery drinks are also available that provide all three, carbohydrates, protein and fluids.

Kristin McCowan, MS

Nutrition for Health-Wellness, Athletics, for Life

*References available.