Nutrition For Recovery

If there is one thing that differentiates the nutritional needs of triathletes compared

to other types of sport, it is the frequency of sequential training sessions the average

triathlete will “back up” for. It is almost considered normal for an athlete training for

triathlons to be out of bed at 4 or 5 in the morning for a 2 to 3 hour ride, back up at

lunch for a swim and run set, followed by another 2-3 hour session in the evening.

Obviously, it is vitally important that the right types of foods are eaten immediately

after each of these sessions to ensure optimal muscle glycogen replacement in

preparation for the next session. Compare some of these examples to see how your

current recovery foods fare in terms of achieving all your own nutrition requirements.

It is well documented in the sports nutrition scientific literature that muscle glycogen

replacement is significantly greater if high glycaemic index carbohydrate foods are

consumed within thirty minutes of an intense session. This means it is extremely

important that a range of these food types are kept in the car, workout bag, office

desk drawer and briefcase to be consumed immediately after each session. Keep in

mind that is not enough to just rely on these foods. You will also need to consume your

regular meal, a balanced choice of low glycaemic index carbohydrate, protein and

unsaturated fat, for breakfast, lunch or dinner.

There is a wide range of high glycaemic index, high carbohydrate foods to choose from,

ranging from the more expensive sports foods such as carbohydrate gels and

protein/carbohydrate bars to basic cereal bars, sports drinks, fruit and white bread.

The absolute amount of carbohydrate each individual requires immediately post training

will differ depending on the individuals overall goals eg if they are trying to lose body fat,

gain lean body tissue or maintain current weight. There is also some evidence to show

that consuming some protein in addition to high glycaemic index carbohydrate will help

muscle regeneration. A general rules of thumb is to choose recovery foods that contain

30-60 grams of carbohydrate per serve and 10-20g of protein.
 

Here are some ideal “recovery foods” and some ideas on how to use them:

Food Type                       Contains                          Cost                       Best for                 Advantages            Disadvantages      

Energy gels such GU,        20-30g of carbs                 $2.00-$3.00            Competition             Sit lightly in gut        Energy low

Eg GU Powergel,                                                                                    Run leg                   Caffeine boost          after consumption

Carbo Shots                                                                                           

                                                                                                              Final energy                                          Can cause stomach

                                                                                                              boost                                                    upsets

                                                                                                                                                                          Relatively$                                                                                                                                                          

Carbohydrate Bars            25-30g of carbs                 $3.00-$4.00            End long rides         Sit lightly in gut          Very chewy

Eg Powerbar                                                                                                                         “Filling”

Sports drink                      30g carbs/600ml                ~$3.00                    Long rides               Electrolyte               Need large

                                        Electrolytes                                                    Competition             replacement             volumes

Protein/Carbohydrate         30-40g carbs                     $4.00-$5.00            Long rides               Filling                      $

Bars                                 20-30g protein                                                 Good snack            Slowly digested       Very chewy

Eg Powerbar Protein +                                                                           

Protein FX

Cereal bars                       25-30g carbs                     80c-$1.00               Day to day              Easy to eat             Not good for

Eg Sustain/Fruit Twists                                                                            recovery                 Cheap                     fat loss

White bread                      30-40g carbs/                    20-50c                    Day to day              Cheap                     Need to        

+ jam                                2 slices                                                           recovery                 Can add                  prepare

                                                                                                              Long rides               protein fillings

                                                                                                              (with protein

                                                                                                              filling)

Liquid meal drinks              30-40g carbs                     ~$2.00                    Day to day              Good balance          $

Eg Sustagen/Up & Go        10-20g protein                                                 recovery

                                                                                                              Pre AM ride

Susie Burrell (B.Nutr & Diet (Hons), B.Sc (psych)(Hons)) is a sports dietitian for the Parramatta Eels Rugby League, Sydney University Rugby Club and Wollongong Hawks Basketball Teams. Susie also has private rooms at Kogarah. For more information contact Susie at susieburrell@bigpond.com or on 0414 905 239.