Fuel your triathlon training with our collection of easy, nutritious recipes. From high-protein recovery meals and race day breakfasts to energy-boosting snacks, each recipe is designed to support your swim, bike, and run performance.
Why This Recipe Works for Athletes A no-bake, easy-to-digest carb source that packs down flat for a jersey pocket or bento box — useful for long rides where you want something with a bit more texture than a gel, without the fat and fibre of a shop-bought flapjack. The caramel and sea salt combination also…
Why This Recipe Works for Athletes Built around race-week nutrition principles: low in fibre, fat and the fermentable carbohydrates (FODMAPs) most likely to trigger bloating and GI distress, while still delivering a carbohydrate-focused plate the night before a long-course race. No onion or garlic, minimal fat, and an easily-digested protein source. Ingredients 150g white rice…
Why This Recipe Works for Athletes Commercial sports drinks that blend two carbohydrate sources — typically maltodextrin with fructose or dextrose — use different gut transporters to absorb carbs faster and in higher quantities than a single-sugar drink, which matters when you’re trying to hit 60-90g of carbs per hour on the bike leg of…
Why This Recipe Works for Athletes A cold, lightly caffeinated electrolyte drink is an easy way to rehydrate after a hot-weather session without reaching for a heavily sweetened sports drink. Green tea’s mild caffeine gives a gentle lift for an evening session or a second training block of the day, while the added salt and…
Why This Recipe Works for Athletes Matcha is a uniquely useful post-workout drink for triathletes: it contains L-theanine, an amino acid that promotes calm, focused energy without the jitteriness of regular coffee — exactly what you want when your nervous system is already wound up from a hard swim or run. EGCG (epigallocatechin gallate), matcha’s…
Why This Recipe Works Panzanella is a classic Tuscan bread salad — bright, acidic and satisfying. This triathlon adaptation adds grilled chicken for recovery protein and replaces the traditional stale bread with lightly toasted sourdough croutons for a faster-digesting carbohydrate hit. The olive oil dressing provides anti-inflammatory monounsaturated fats, while cherry tomatoes and cucumber deliver…
Why This Recipe Works for Athletes Light, fresh, and easy to digest — these prawn and avocado rice paper rolls are an ideal pre-race snack or light recovery bite after a morning swim or run. The rice paper wrappers provide a gentle carbohydrate base without the heaviness of bread, while the prawns deliver lean protein…
Why This Recipe Works for Athletes This sun-dried tomato and basil chicken pasta delivers the high-carb, high-protein combination that makes it ideal as a post-training recovery dinner or the evening before a long ride. The sun-dried tomatoes contribute concentrated antioxidants and natural sweetness, while the chicken provides 35-40g of muscle-repairing protein per serving. Quick to…
Why This Recipe Works for Athletes Watermelon is one of the best pre-race summer foods — high water content for hydration, natural sugars for quick energy and citrulline amino acids that have been shown in studies to improve blood flow and delay muscle soreness. This granita freezes overnight and can be eaten as a cooling…
Why This Recipe Works for Athletes This Thai peanut noodle salad delivers a balanced macro hit in one bowl — complex carbs from rice noodles to restock glycogen, plant-based protein from peanut butter and edamame to support muscle repair, and anti-inflammatory properties from fresh ginger and lime. Equally effective as a post-training lunch or a…
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