Post session habits – Fuelling and hydration.
Fuelling
– We advise fuelling after every session regardless of how long/short it is or how hard/easy is. Why? Because it is a good habit and it is something we can all control as age group triathletes with busy lives
– You are looking for a post session snack or meal that has a combination of carbohydrate and protein
– Try and consume this meal or snack within 30mins of finishing your session
– The protein is for muscle repair and growth and the carbohydrate is to help replace the fuel used in training
– Some good examples include a ‘chocolate milk’ and banana or a muesli bar and a smoothie. You can use supplements but try to stick with with real food (especially when you are at home)
Hydration
– If you have weighed yourself pre and post training you will have a rough idea of how much fluid you have lost and hence how much volume of sweat you have lost… you can then work on replacing this amount of fluid over the course of the rest of the day
– You DO NOT need to replace this within 30mins but instead should aim to rehydrate over the next few hours
– If it was a long or heavy session where you sweat a lot and/or you are a heavy/salty sweater then it is a good idea to include some electrolyte when rehydrating
– As always you can use your ‘pee test’ to help determine whether you are meeting your bodies needs