Recovery diet the day after the Ironman Triathlon

There are many company’s that boastfully claim their product will be your best choice as the cornerstone for your recovery diet the day after the Ironman Triathlon.

Actually, it does not have to be a complicated process.

You can be sure that after putting your body through the rigors of an Ironman Triathlon you will have used up tons of calories and depleted your body of essential minerals like sodium, potassium, calcium, magnesium, and several others.


Instead of worrying about it and getting too technical, I would suggest letting your appetite be your guide the day after the big race and that you eat whatever you crave.

Over the years I developed a plan for that was a lot of fun and never failed to make me feel better and recover faster. It was also a form of reward for a year of strict dieting and depriving myself of the comfort foods I really missed.

The best way to make sure you cover all the bases as far as topping up all the vital nutrients in your body is to eat a little bit of everything.


I was entered in Ironman Canada ten times in it’s glory years and had a regular carbo-loading route that I developed over the years.

recovery diet the day after the Ironman triathlon

The famous Jeffers Fryzz potato chip truck in Penticton, B.C.

I always started in downtown Penticton with the famous Jeffers Fryzz potato chip truck with a serving of fries and gravy.

I worked my way up Main Street and stopped at Kentucky Fried Chicken, Wendy’s,
A+W, and Dairy Queen and ordered something from all of them.

A few pieces of chicken at Kentucky, a burger at Wendy’s, a root beer at A+W, and a sundae at Dairy Queen for desert. Well, you get the picture.

It took a few hours and along the way I would read all the race news in the local papers.

To me it was the perfect way to wind down from the race and cover all the bases nutrition-wise and replace lost calories, rejuvenate depleted glycogen stores, and restored electrolyte balance.

It may not be very scientific but it seemed to work just fine.

Besides, there is a reason why the Ironman marathon course is strewn with unused power bars, gels, various energy drinks, and five dollar energy bars.

By that time most triathletes have had enough of that stuff to last a life-time and can’t stomach any more.

I could never think of a good reason for having even more of it the day after an Ironman Triathlon.

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