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Training vs Recovery Day: How to Eat?

April 6, 2016

When looking at what to eat on a daily basis, it all depends on what your training is, how long you’ve trained, time of day and what’s coming (i.e.. another workout). Here’s how professional triathlete Angela Naeth fuels for a long training day and a recovery day. Typical Long Training Day Pre-workout:
  • 1 small coffee, Bonkbreaker, toast with honey
Swim Practice:
  • First Endurance EFS - PRO 50g sports drink bottle
  • Bonk Breaker Chews on deck
  • 1 regular Redbull on deck.
  • Homemade fruit/veggie smoothie
  • 2 eggs, toast, avocado
Bike Ride (3-5hrs):
  • 1 bottle every hour EFS-PRO (50g)
  • 1-2 BonkBreakers on board
  • 2-3 packages BonkBreaker chews or First Endurance liquid shot.
  • Last hour - 1 Redbull
Post Ride:
  • Ultragen or homemade fruit/veggie smoothie with whey protein.
  • Lunch/Pre-dinner/snacks: Veggie plate with hummus, cheese, meat slices, piece of fruit, handful of nuts/seeds, cottage cheese and fruit/vegetable.
  • Large salad with salmon or chicken, or soup with added vegetables/meat
  • Greek Yogurt with honey, berries, almond butter and 1 piece of dark chocolate (sea salt is the best!)
Typical Easy/Off/Recovery Day Pre-workout:
  • 1 small coffee, Bonkbreaker or toast and almond butter
Post-workout breakfast:
  • 2-3 egg omelet with extra veggies, cheese, sliced fruit
  • Apple with handful walnuts, energy bar - made of nuts/seeds/dates
  • Lunch: stir-fry of vegetables or soup with added vegetables/meat
  • Veggies with hummus, apple with nut butter, 1-2 boiled eggs, 1 oz. cheese and veggies
  • Lean meat or fish, steamed vegetables and/or large salad
  • Greek yogurt with frozen berries, almond butter and honey, piece of dark chocolate
Her Top 3 Tips:
  1. Stick to lean meats, veggies, fruits and good fats (real food) when training isn’t thrown in the mix.
  2. Practice your race nutrition while training. After that window of training is over, eat high quality, nutrient-dense foods.
  3. End your day with a high protein snack (Yogurt) or protein shake before heading to bed.
Check out Angela's favorite training products!