Triathlon: 5 point recovery plan

TRIATHLON: FIVE TIPS FOR EFFECTIVE RECOVERY

Giving yourself the time to recover from your triathlon, allows your body to regain its balance. The recovery phase is essential for several reasons, notably because it allows you to:

- improve your performances

- maintain a series of training sessions

- avoid injuries.

1/ COMPENSATE FOR FLUID AND MINERAL LOSSES

hydratation_triathlon

As you come to the end of your exertions, drink water to compensate inevitable dehydration due to exertion. Don't wait until you are thirsty, this feeling is a bad indicator.
Opt for mineral water because of the higher mineral content.
 

2/ TAKE IN CARBOHYDRATES AS SOON AS YOU STOP EXERCISING

It is necessary to ingest fast carbohydrates as soon as you finish exercising in order to restore energy reserves.

After drink provides the required level of carbohydrates for effective recovery.

 

3/ DON'T FORGET PROTEIN

proteines_triathlon

Protein helps with muscle recovery. It is recommended to consume them straight after your efforts. Opt for whey protein, which is absorbed quickly and rich in BCAA. It provides all the essential amino acids.

After drink provides the required level of protein for effective recovery.

4/ FIGHT AGAINST THE ACIDITY GENERATED DURING EXERCISE

Physical exercise acidifies body. It's therefore important to reduce this acidity as soon as possible by providing alkaline foods.

As soon as you finish, you should preferably drink water high in bicarbonate (alkaline water) as well as eat alkaline foods. Fruits and vegetables are generally alkalising, with dried apricots the best.

5/ EAT AS SOON AS YOU FINISH EXERCISING 

When you stop exercising, the body goes into a phase called the "metabolic window". It's a period that lasts approximately 2 hours when the body can easily store all the nutrients provided. This is the ideal period for taking carbohydrates and proteins.

marie-fauchille

Marie Fauchille

Dietician-Nutritionist, multisport/adventure racing and rowing enthusiast.

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