The Best 5 Tips On How To Recover From A Triathlon

👉 Boost your recovery with my free recovery nutrition guide! 💪
nutritiontriathlon.com/recove...
Triathlon recovery doesn't need to be complicated!
These are my 5 best nutrition tips on how to recover after a triathlon. Whether you've just completed an ironman triathlon or you've gone for a shorter distance, your nutrition is one of the most important factors which influence your recovery after a triathlon race.
These tips will help you understand how to recover from a triathlon, so that you can get back to training or racing soon afterwards - or just to soak up the finish line feels!
00:00 Introduction
00:52 Refuel
02:19 Repair
03:21 Rehydrate
05:25 Alcohol
05:57 Rest
Would you like to support my channel? Please consider becoming a member by signing up here:
ruclips.net/user/nutritiontria...
Visit the website for free articles and downloadable PDF resources: www.nutritiontriathlon.com
Instagram: / nutritiontriathlon
The aim of this channel is provide free nutrition advice to triathletes and any other athlete who might find it useful. That won't change, but if you want to help me to create these free videos then I would really appreciate it :)
==========
Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered sport and exercise Nutritionist (SENr)
Advanced Diploma of Nutrition, MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: [e-mail]

[@NutritionTriathlon]

Do you have a favourite post-race snack?

[@karvn1148]

Milk with nesquik

[@NutritionTriathlon]

Nice! 💪

[@IvanKoch]

Thanks man! always following your tips. Question: the carbs and protein requirements are the same if I ran a fast 10k or 21k or 42k or even an ironman? For protein specifically, I find 40gr after a marathon might me too low, but that's my assumption. Thanks!

[@NutritionTriathlon]

You're welcome Ivan! Good question, and thanks for it too because it's made me realise I need to be clearer about this in the future.
20g is the 'minimum' I would suggest because it makes sure that you're at least getting a decent amount of protein to help repair muscle tissue. There isn't actually an upper limit of protein intake, it just becomes less useful when it comes to muscle repair/growth. This is actually based on muscle mass/body weight. A lighter person may have all the protein they need to start repairing muscle tissue with 20g of protein, whereas a heavier person with more muscle may need 40g to repair their muscle tissue.
The activity is not the deciding factor for protein intake, it is more the amount of protein you can use. For example, 40g of protein for someone who only needs 20g of protein won't do anything else, so the same protein 20g of protein is required whether they have done a fast 10k vs a marathon.
With that said, the protein requirements become more important the harder/longer the exercise because of the stress of it, but the amount itself doesn't change. If possible, I would always opt for the upper end if you're able to, especially if it was harder exercise.
Hopefully that makes sense? Let me know if not! 🙂