Just finishing up with your very first triathlon? Or, perhaps you have a few under your belt. Whatever the case may be, it’s important that you learn how to eat properly after the race is over.
Many people focus on what to eat prior to the race, which is without a question very critical to success, but in addition to that, you shouldn’t overlook what happens next. Eating after a triathlon, what you should know.
Eat wrong after the race and you won’t recover as you should and may quite in fact find yourself putting on a number of pounds. Some triathletes use the time period after the race to binge eat, which only places more stress on their system.
Let’s give you some quick tips on how to eat once the race is completed.
Plan A Post Race Treat Meal
There’s nothing wrong with treating yourself after a race such as triathlon, but know your limits. Don’t go eating as much food as you can possibly shove down.
Instead, pick one or two treat items, eat them in moderation and then call it a day. Once that indulgence meal is over, you are to start focusing on healthy choices once again.
Don’t Shun Carbs But Space Them Out
Which brings us to our next point – don’t shun carbs. You don’t want to lower them too much as you will need to replenish your muscle glycogen stores. So for about two days or so, keep the carbohydrate content of your diet plan higher, but space it out over five to seven meals.
This will help ensure that you never feel bloated or overstuffed and also help to prevent the risk of excess body fat accumulation.
Get In Enough Protein
Moving along, protein is a must. Your body is heavily broken down at this point, so eating enough protein will be important for boosting your repair and recovery process.
Aim for at least 20 grams of protein with each meal and snack you eat post-race. Continue this for about two days.
Transition Back To Your Usual Non-Training Diet
Finally, once that initial two to three days are up, you can then transition back to your normal non-training diet. It’s a good idea to take 3-4 days off to rest and recover, so eat how you would if you weren’t training on these days.
It’ll give your body that chance to heal, while ensuring that you aren’t risking weight gain.
So post triathlon, resist the urge to go on a week-long pig out. You’ll regret it if you do. Instead, eat smart and you’ll feel and recovery far better.