How to Find Balance Post-Race So You Don't Blow Out and Gain 10kg/20lb

Many long course triathletes use races as an opportunity to manage their body composition (then go completely off the Richter after it’s done!). 

Prioritising performance over overall health and nutrition can have negative consequences. There’s a better and easier way! Let’s discuss the importance of balance and my four tips to help triathletes find balance after a big event.

1. Your Health is Wealth

Our body, our health is one of the most important things in life.

It's easy to get caught up in the demands of work, family, and other responsibilities, but taking care of your body should be a TOP priority.

Remember that your body is your temple, and what you put into it matters. Nourish it with high-quality foods, stay hydrated, and prioritise adequate rest and recovery.

2. Embrace Balance

Finding balance is essential for long-term success as a triathlete. Balance is boring but these small consistent habits have the greatest impact. In fact, nutrition plays the biggest role in body composition – 80% of what you put in your mouth!

Avoid falling into the all-or-nothing mentality when it comes to training and nutrition.

Instead, focus on small, consistent habits that have a long-term impact. Nutrition plays a significant role in managing body composition, so make mindful choices.

Make the following a foundation of your nutrition:

Lean protein sources to keep satiated and support muscle recovery:

• red meat
• poultry
• fish
• tofu
• legumes
• dairy

Wholegrains for sustained energy and fibre

• brown rice
• oats
• quinoa
• grainy bread
• pasta

Healthy fats for essential nutrients and to keep you satiated:

• avocados
• nuts
• seeds
• olive oil
• fatty fish like salmon

A variety of fruits and vegetables for essential vitamins, minerals, antioxidants, and fibre.

And you already know this but minimise your intake of junk food and alcohol to better manage body composition! They have the highest calories, added sugar, and bad fats.

Strive for a sustainable, balanced approach to nutrition rather than extreme dieting.

3. Portion Control

Adjusting your nutrition based on your training volume is crucial after completing a big race. A common mistake I see is cutting back too quickly which results in an increased risk of injury and illness.

Be mindful of any appetite changes you experience post-race, whether it's decreased or increased hunger.

It's important to develop a plan for the immediate post-race week to aid recovery and prevent overeating. Focus on adapting portion sizes to maintain balance and prevent weight fluctuations.

Listen to your body's hunger and satiety cues, and be mindful of emotional eating triggers.

A balanced approach to portion control will help you maintain a healthy body composition and optimise your performance.

4. Training and Recovery

After a gruelling race, it's essential to give yourself permission to take time off from structured training if you're feeling burnt out.

Engaging in alternative activities or sports that bring you joy can help you maintain an active lifestyle while allowing your body to recover. Consider incorporating strength training, yoga, or other exercises that improve overall fitness and address any muscular imbalances.

Don't feel guilty about moving for the sake of movement and overall health. Prioritise recovery, sleep, and relaxation to restore your body and mind.

Remember that a well-rested and rejuvenated body performs better in the long run.

Take home message

Finding balance after a big race is a personal journey that requires listening to your body, being patient with yourself, and seeking support when needed. Prioritise your health and nutrition, embrace balance in training and diet, practice portion control, and allow yourself time for recovery.

By following these tips, you can maintain a healthy body composition and enhance your long-term performance as a triathlete.

Remember, it's a journey, so be kind to yourself along the way.

To dive deeper, listen to the Triathlon Nutrition Academy Podcast, EP 98 - How to Find Balance Post-Race So You Don't Blow Out and Gain 10kg/20lb  

If you are interested in learning more about the Triathlon Nutrition Academy Program and what it can do for you, head HERE to join the waitlist for our next opening.