Coconut Rice Pudding: A Recovery Dessert for Triathletes

Why This Recipe Works for Athletes

This coconut rice pudding doubles as a satisfying recovery dessert and an effective post-training refuel. White rice is a fast-digesting carbohydrate that quickly restores muscle glycogen after a hard or long session, while coconut milk adds medium-chain triglycerides (MCTs) that are efficiently metabolised for energy. Eaten within an hour of training, this serves as a gentle, easy-to-digest option that is particularly useful in the 24-48 hours before a race when you want to carb-load without heaviness.

Ingredients

150g short-grain pudding rice or arborio rice
400ml full-fat coconut milk (1 tin)
300ml whole milk or oat milk
2 tbsp honey or maple syrup
1 tsp vanilla extract
½ tsp ground cinnamon
Pinch of salt
Fresh mango or berries to serve (optional)

Instructions

Combine the rice, coconut milk, and regular milk in a medium saucepan over medium-low heat. Stir to combine.
Bring to a gentle simmer, then reduce heat to low. Cook, stirring frequently, for 25-30 minutes until the rice is soft and the mixture has thickened to a creamy consistency. Add a splash of extra milk if it thickens too quickly.
Stir in the honey (or maple syrup), vanilla extract, cinnamon, and a pinch of salt.
Taste and adjust sweetness. Serve warm or allow to cool and refrigerate — it thickens further in the fridge, so add a dash of milk when reheating.
Top with fresh mango, berries, or a drizzle of honey before serving.

Nutrition Notes

Per serving: approximately 380 kcal, 7g protein, 58g carbohydrate, 15g fat. The carbohydrate-to-protein ratio makes this a better recovery carb source than a protein-focused meal — pair it with a protein-rich main if you need a full recovery meal. Keeps in the fridge for up to 3 days and makes excellent pre-race breakfast fuel when warmed through with banana slices on top.

Prep time: 35 minutes | Servings: 3