POST-RACE RECOVERY
What you eat after racing is just as important as before and during. Here’s how to maximise your post-race recovery
Glycogen depletion and muscle damage isn’t exclusive to Ironman athletes – all levels and distance of triathlete must maximise recovery to prevent (or at the very least) reduce the pain of aching limbs and bolster the immune system. That’s where a recovery shake’s a must.
“Carbohydrates refill your muscles and liver with glycogen, while protein repairs micro-tears in muscles,” explains Haudum. There are plenty of commercial offerings but we’d recommend choosing one that contains leucine. This is a key amino acid that promotes muscle protein synthesis. Timing’s also key. “Enzyme activity and protein synthesis increases after exercise. If you miss out on refuelling within the first 2hrs postride, you’ll only take up 50% of what’s possible, so it might take 48hrs to recover instead of 24.”
Continue that carbohydrateprotein feeding routine into your post-race meal. Aim for around 1.1g of carbohydrate per kilogramme, so around 77g for a 70g athlete from breads, pastas and fruits. “For protein, look for 0.3g-0.4g per kilogramme,” says professor Stuart Phillips of McMaster University. Phillips was involved in the experiment that spawned the 20g protein post-exercise doctrine but he’s since evolved his findings. For that 70g athlete you’re looking at 21-28g of protein from lean chicken, steak and eggs.
This template applies through all the distances as, theoretically, efficient race feeding shouldn’t leave too significant a calorie deficit. But that really is the theory. Those who’ve raced ‘long’ often go either way – eating anything in sight or lacking hunger through 12hrs of gels, bars, gels, bars…! Again, use these as guidelines rather than steadfast rules.
As for hydration, we’ve noted 2% bodyweight loss is common, so you should look to remedy this by sipping around two litres of fluids over a 2-3hr period. Textbook advice says electrolytes. In reality, you might experience ‘hydration fatigue’. “I often use spices in post-race food of athletes I’ve worked with,” says performance biochemist Dr Rob Child. “Spices stimulate an athlete’s thirst so they drink more.”
You’ll be pleased to know you can wash that Balti down with an alcoholic beverage or two. Yes, significant alcohol is a diuretic. And yes, too much alcohol inhibits protein synthesis – especially when it comes to your fast-twitch II fibres – as well as impacting the immune system. But a recent study out of New Zealand showed that a low dose of alcohol (under 0.5g/kg bodyweight) ‘is unlikely to be detrimental’. One 175ml wine is around 17.5g of alcohol, meaning our 70kg triathlete, whose limit is 35g alcohol, could happily enjoy two glasses without impacting their recovery.
Finally, don’t forget antioxidants to sweep up free radicals, and an omega-3 hit to regulate the stress response.