Eating after intense physical exertion is important, especially for endurance athletes like triathletes. Because triathletes participate in different types of aerobic exercise -- swimming, biking and running -- nutrition plays an important part in their performance. If you're a triathlete, a post-workout meal or snack can help you restore the fuel your body loses during exercise, replenish sodium and other electrolytes lost through sweat and repair and build muscle tissue.
Timing
One of the goals of post-exercise nutrition is to prevent fatigue and dehydration. Thus, you should eat within two hours of exercising. The American Dietetic Association recommends eating a snack within 30 minutes of finishing physical activity and a meal within two hours. If you are not hungry or feel tired, try using fluid as a source of fuel. For example, you can have a sports drink as a snack and a large smoothie with yogurt or a milkshake to replace your meal.
Hydration
Fluid replacement is equally important. Not replacing the fluid and electrolytes you lost through sweat during your workout can lead to dehydration or heat stroke. The American Dietetic Association recommends drinking 16 to 24 ounces of fluid for every pound of body weight lost during exercise. Thus, make sure you weigh yourself before and after you begin to exercise. Sodium and other electrolytes can usually be replenished by a balanced meal and water. But if you sweat a lot while working out, a sports drink might be a better way to replenish your electrolytes.
What to Eat
In general, your post-exercise snack or meal should contain enough energy and both carbohydrates and protein. The American Dietetic Association recommends a 4:1 ratio of carbohydrates and protein after a workout. Carbohydrates are needed to replace the stores in your muscles, which are depleted during endurance activity. Protein helps repair damaged muscle tissue and promotes muscle growth, which helps speed recovery.
Post-Exercise Snack and Meal Ideas
Your post-exercise snacks do not need to be elaborate. You may even choose to have a fluid option such as a sports drink, a smoothie or milkshake instead. One example of a post-exercise snack is whole-wheat toast with peanut butter and banana slices. Another is yogurt with granola. If you prefer savory snacks, try a whole-wheat tortilla rolled up with a slice of turkey and a slice of cheese. Post-exercise meals should be a little heavier and higher in energy. One example is a turkey, avocado, and cheese sandwich with a glass of low-fat milk. Another example is a stir-fry of chicken breast with broccoli, red and yellow peppers and brown rice. In general, aim for meals that have both carbohydrates and moderate protein.
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