Nutrition - Fuelling for Recovery

You’ve completed your toughest set. But what happens next - nutritionally - can make or break your next session. Recent experimental studies show that strategically pairing carbohydrates with protein after hard training can accelerate recovery more than carbs alone. It’s not a magic formula-it’s evidence-backed support for your next effort.

True-Experiment Insight

Controlled trials reveal that consuming 1.2 g/kg/hr of carbs plus 0.3 g/kg/hr of protein during the post-training “window” (approx. 30–60 min) improves glycogen replenishment and aids muscle repair. These combinations stimulate insulin, which enhances glucose uptake and protein synthesis, helping you to bounce back quicker.

What This Means for You

• Immediate benefit: Faster energy recovery and less stiffness.

• Midterm bonus: Consistent, quality sessions without the slump.

• Long-term payoff: Better adaptation, reduced injury risk, and improved performance.

• Improve overnight recovery: You’ll wake with less stiffness, more clarity, and readiness to train again.

• Reduce injury risk: Proper refuel means muscles repair better, helping to avoid overuse issues.

• Hit quality key sessions: You'll sustain intensity across sessions, thanks to solid backing nutrition.

• Build training consistency: Effective recovery leads to better progression and growth—not burnout.

  
  

Mind the Warning Signs

• Skipping post-session fuel or delaying meals leads to lower performance and poor recovery.

• If you consistently “forget” to eat or feel wiped out during key workouts, it’s time to partner with a coach or nutritionist - under-recovery compounds fast.

Athletes village at Ironman New Zealand

Coach’s Tips:

• Test in training: Try a carb–protein snack after a tough session and note how you feel the next day.

• Adjust for volume: On back-to-back sessions, use recovery snacks as mini refuelling—don’t rely only on full meals.

• Mind the whole day: Track your daily carb and protein totals—consistent recovery beats sporadic effort.

  
  

By prioritising recovery nutrition - with a focus on carb–protein balance, hydration, and timing -you support endurance sustainability, reduce injury risk, and build performance longevity. Think of it as the finishing touch that keeps your hard training working long after you leave the session. Think of fuelling for recovery as training for your next session: it matters, it works, and it’s part of your triathlon toolkit.