Post‑Race Recovery Protocol Standard/Olympic‑Distance Triathlon
After crossing the finish line of your triathlon, your recovery should be deliberate, not an afterthought. This guide delivers a practical, evidence-based approach tailored to the unique stresses of multi-sport racing, focusing on phased nutrition, hydration, muscle repair, gut integrity, and mental reset.
Training Plans to follow:
HP3 Post ultramarathon recovery block (bike power) - 6 weeks
HP3 Post ultramarathon recovery block (bike HR) - 6 weeks
HP3 Post ultramarathon recovery block (bike HR) - 4 weeks
HP3 Post ultramarathon recovery block (bike power)- 4 weeks
1. Muscular System Recovery
Key Functions in Recovery
The muscles undergo stress and damage during intense exercise, leading to soreness and microscopic tears in muscle fibres. Recovery involves rebuilding these fibres through muscle protein synthesis (MPS), a process where the body uses amino acids to repair and grow muscle tissues. Another critical element is restoring phosphocreatine stores, which provide energy during high-intensity efforts.
Nutritional Interventions
Creatine Monohydrate:
Creatine is a compound found naturally in the body and in foods like red meat. It helps regenerate adenosine triphosphate (ATP), the primary energy currency of cells, which is especially important during repeated bursts of effort.
Creatine supplementation enhances the restoration of energy stores in muscles, helping athletes recover faster (Kreider et al., 2017). Research also suggests it reduces inflammation, which can worsen muscle damage if left unchecked. Additionally, creatine benefits the central nervous system (CNS) by improving energy availability in brain cells, potentially reducing mental fatigue (Clark et al., 2017).
Dosage: 5 g/day post-race.
Branched-Chain Amino Acids (BCAAs):
BCAAs are three essential amino acids; leucine, isoleucine, and valine, that play a crucial role in repairing damaged muscle tissue. Essential amino acids cannot be made by the body and must come from food or supplements.
Leucine activates the mTOR pathway, a key regulator of MPS, while isoleucine and valine provide energy during exercise. BCAAs also reduce soreness by limiting muscle protein breakdown, which occurs after prolonged physical stress (Wolfe, 2017).
Dosage: 5–10 g post-race and again later in the day.
Synthesis with Other Systems
Creatine and BCAAs are not just muscle-focused. Creatine aids CNS recovery, while BCAAs influence neurotransmitters like serotonin, which affects mood and mental fatigue. This shows how muscle recovery is tied to overall mental and physical well-being.
2. Immune System Recovery
Key Functions in Recovery
Endurance exercise temporarily suppresses the immune system, increasing the risk of infection. This is partly due to the release of pro-inflammatory cytokines, which are signalling proteins that promote inflammation to repair tissue but can weaken immunity if overproduced (Wang et al., 2015).
Nutritional Interventions
L-Glutamine:
Glutamine is an amino acid used by immune cells and the cells lining the gut to fuel their activity. When glutamine levels drop post-race, gut integrity weakens, allowing harmful substances (e.g., toxins or bacteria) to enter the bloodstream, a condition known as leaky gut.
Supplementation with glutamine helps maintain gut health and supports immune cells, reducing systemic inflammation (Wang et al., 2015).
Dosage: 5–10 g/day in divided doses.
Probiotics:
Probiotics are live bacteria that support gut health by balancing the gut microbiome (the community of microorganisms in the digestive tract). A healthy microbiome strengthens the immune system by preventing harmful bacteria from taking over.
Probiotics can enhance recovery by reducing exercise-induced gut symptoms (e.g., bloating or diarrhoea) and supporting immune function (Sarkar et al., 2016).
Synthesis with Other Systems
By improving gut health, L-glutamine and probiotics also support the gut-brain axis, a communication network between the digestive system and the brain. This connection is crucial for mental recovery, as poor gut health can contribute to mood disturbances.
3. Gastrointestinal System Health
Key Functions in Recovery
Strenuous exercise disrupts gut function, leading to reduced nutrient absorption, inflammation, and increased permeability of the intestinal lining. Recovery strategies for the gut must focus on restoring this barrier and reducing inflammation.
Nutritional Interventions
Bovine Colostrum:
Colostrum is the first milk produced by mammals after giving birth. Bovine (cow) colostrum contains growth factors that repair damaged tissues, including the gut lining. It also contains immunoglobulins, which support immune function.
Studies show that bovine colostrum reduces gut permeability and inflammation caused by intense exercise (Davison & Diment, 2010).
Omega-3 Fatty Acids:
Found in fish like salmon and mackerel, omega-3s are essential fats that reduce inflammation throughout the body, including the gut. They also promote the growth of beneficial gut bacteria.
Omega-3 supplementation has been shown to improve both gut health and mental health by lowering inflammation and enhancing serotonin production in the brain (Grosso et al., 2014).
Synthesis with Other Systems
Gut health is foundational to recovery across systems. A healthy gut supports immunity, reduces systemic inflammation, and influences mood and cognition through the gut-brain axis.
4. Nervous System and Mental Health Recovery
Key Functions in Recovery
The nervous system regulates sleep, mood, and stress responses. Exercise-induced stress can disrupt these processes, leading to symptoms like post-race blues (low mood or depression). Recovery strategies should target both inflammation and neurotransmitter balance.
Nutritional Interventions
Curcumin:
Curcumin is the active compound in turmeric. It reduces inflammation in the brain by blocking pro-inflammatory cytokines and oxidative stress, both of which can harm neurones.
Curcumin has been shown to improve mood and reduce mental fatigue following intense exercise (Grosso et al., 2014).
Magnesium:
Magnesium is a mineral that plays a key role in brain function and relaxation by activating GABA receptors, which promote calmness and sleep.
Supplementation improves sleep quality and reduces anxiety, both of which are critical for CNS recovery (de Baaij et al., 2015).
Synthesis with Other Systems
The nervous system relies on a healthy gut (via the gut-brain axis) and balanced inflammation levels to function optimally. Curcumin, magnesium, and gut-supportive strategies like probiotics work together to enhance mental recovery.
Holistic Synthesis: The Interconnected Nature of Recovery
Gut-Immune-Nervous System Interplay:
L-Glutamine and probiotics stabilise the gut, reducing the inflammatory signals that negatively affect both the immune and nervous systems.
Omega-3s and curcumin further reduce inflammation, improving mood and reducing muscle soreness.
Muscle-Nervous System Interplay:
Creatine benefits both muscle energy restoration and brain function, mitigating fatigue across systems.
BCAAs enhance neurotransmitter production, influencing both mental resilience and physical repair.
Gut-Brain Axis:
A healthy gut microbiome supports serotonin production, reducing the risk of post-race mood disturbances.
Training Plans to follow:
HP3 Post ultramarathon recovery block (bike power) - 6 weeks
HP3 Post ultramarathon recovery block (bike HR) - 6 weeks
HP3 Post ultramarathon recovery block (bike HR) - 4 weeks
HP3 Post ultramarathon recovery block (bike power)- 4 weeks
Step-by-Step Recovery Plan
Phase 1: Immediate Recovery (0–4 Hours)
Goal: Rehydrate, replenish low muscle and liver glycogen, kickstart recovery.
Key Actions:
Hydration
Replace 125–150% of body mass lost; e.g., if 2 kg lost → 2.5–3 L fluid.
Include 500–1,000 mg sodium/L (sports drink or electrolyte tabs).
Fast Fueling
CARBS: ~1 g/kg body weight
PROTEIN: ~0.3 g/kg
Example: Chocolate milk + 1 large banana + whey or soy shake.
Gut & Immune Support
L‑Glutamine: 5 g in shake to support gut lining
Magnesium: 300–400 mg before bed for relaxation & sleep
Meal Suggestion (30–60 Minutes Post-Race)
Recovery Smoothie:
250 mL tart cherry juice (for inflammation reduction).
1 frozen banana (for CHO replenishment).
1 scoop whey protein (~25 g protein).
1 tablespoon flaxseed (for omega-3 fats).
500 mg L-glutamine (to support gut integrity).
Alternative:
Chocolate milk (~300 mL) + 1 protein bar (~20–30 g protein).
Phase 2: Short‑Term Recovery (4–24 Hours)
Goal: Maintain glycogen restoration, soothe inflammation, support gut and mental recovery.
Key Actions:
Regular Meals
CHO: 6–8 g/kg/day
PROTEIN: 1.4–1.8 g/kg/day
Add healthy fats & fibre gradually
Supplements
Chromium-colostrum: 10–20 g split
Probiotics: 10–20 billion CFU/day
Curcumin: 1,000 mg with black pepper
Nutrition Examples
Lunch: Salmon bowl with rice and veggies
Snack: Greek yogurt with berries
Dinner: Chicken or chickpea curry plus quinoa
Relax & Recover
Gentle swim/bike or light walk
Prioritise sleep hygiene
Meal Plan Suggestions (First 24 Hours)
Breakfast
Oats with blueberries, honey, and 1 tablespoon peanut butter (for fats).
250 mL kefir or yoghurt (probiotics).
Lunch
Grilled salmon (for omega-3s) + sweet potato mash (CHO) + steamed spinach (iron and antioxidants).
Snack
Wholegrain rice cakes with hummus or nut butter.
Dinner
Chicken or tofu stir-fry with jasmine rice, broccoli, and a drizzle of olive oil.
Evening
Herbal tea + dark chocolate (~70% cocoa) + 5 g L-glutamine.
Phase 3: Mid‑Term Restoration (24–72 Hours)
Goal: Support muscle repair and reduce inflammation as you reintroduce light training.
Key Actions:
Recovery Nutrition
Focus on anti-inflammatory foods: omega‑3 (fish, flaxseed), antioxidants
Supplement Support
Creatine: 3–5 g/day to aid muscle and cognitive repair
Omega‑3s: 2–3 g EPA/DHA for inflammation
Continue colostrum, glutamine, boulev probiotics, curcumin
Training Re‑entry
24 h: easy swim/cycle (<60 min) plus mobility
48 h: light run or brick session (30 min each)
72 h: check soreness/injury (continue easy work if needed)
Meal Plan Suggestions (24–72 Hours)
Breakfast
Greek yoghurt with granola, berries, and a tablespoon of flaxseed.
Lunch
Turkey wrap with avocado, spinach, and wholegrain tortilla.
Side of beetroot salad (for nitric oxide precursors).
Snack
Smoothie with frozen mango, protein powder, and coconut water (hydration).
Dinner
Quinoa bowl with grilled chicken, roasted vegetables, and a tahini dressing.
Evening Snack
Warm milk with cinnamon and 300 mg magnesium.
Phase 4: Full Recovery (3–7 Days)
Goal: Return to full training readiness; continue gut, immune, and mental support.
Key Actions:
Nutrition
CHO: Return to 6 g/kg
Focus on balanced, colourful diet
Supplements & Recovery Aids
Evaluate continuation of creatine, omega‑3, curcumin
Maintain magnesium at night (200–300 mg)
Active Recovery & Mental Reset
Cross‑training (swim, hike, spin, yoga)
Reflect on race; satisfaction checklist
Sample Long-Term Recovery Day
Breakfast: Sourdough toast with poached eggs, sautéed spinach, and avocado.
Mid-Morning: Banana + 1 tablespoon nut butter.
Lunch: Lentil and vegetable curry with brown rice.
Snack: Greek yoghurt + walnuts and honey drizzle.
Dinner: Grilled cod, mashed potatoes, and steamed carrots with olive oil.
Evening: Herbal tea (chamomile or valerian) + dark chocolate (10 g).
Practical Notes
Hydration Check: Monitor urine colour, pale yellow indicates adequate hydration.
GI Symptom Tracking: Use a gastrointestinal symptom diary to monitor any gut-related discomfort.
Adapt Based on Feedback: Adjust supplementation (e.g., reduce curcumin if GI upset occurs) and meal sizes based on appetite and feedback.
Final Considerations
By following this detailed recovery timeline, athletes can promote optimal repair across the muscular, immune, gastrointestinal, and nervous systems. This protocol reduces the risk of post-race fatigue, supports gut health, and enhances mental well-being through targeted nutrition and supplementation.
Training Plans to follow:
HP3 Post ultramarathon recovery block (bike power) - 6 weeks
HP3 Post ultramarathon recovery block (bike HR) - 6 weeks
HP3 Post ultramarathon recovery block (bike HR) - 4 weeks
HP3 Post ultramarathon recovery block (bike power)- 4 weeks
References
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z
Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 14(1), 30. https://doi.org/10.1186/s12970-017-0184-9
Wang, B., Wu, G., Zhou, Z., Dai, Z., Sun, Y., Ji, Y., & Wu, Z. (2015). Glutamine and intestinal barrier function. Amino Acids, 47(10), 2143–2154. https://doi.org/10.1007/s00726-014-1773-4
Sarkar, A., Lehto, S. M., Harty, S., & Dinan, T. G. (2016). Psychobiotics and the manipulation of bacteria–gut–brain signals. Trends in Neurosciences, 39(11), 763–781. https://doi.org/10.1016/j.tins.2016.09.002