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 The night before a triathlon, your goal is to top up muscle glycogen without overloading your digestive system. This salmon and rice bowl delivers a high-carbohydrate base through Japanese sushi rice, moderate protein through grilled salmon, and minimal fat and fibre to keep digestion smooth and settled overnight. It’s…
Why This Recipe Works for Athletes This beetroot and berry smoothie is one of the most evidence-backed recovery drinks you can make. Beetroot is rich in dietary nitrates that dilate blood vessels and reduce the oxygen cost of exercise — studies show it can improve endurance performance by 1–3%. Combined with the antioxidants in mixed…
These protein pancakes deliver approximately 25g of protein per serving whilst providing sustained energy for morning training sessions. They’re quick to prepare, genuinely tasty, and far more satisfying than standard pancakes that leave you hungry an hour later. Ingredients (Makes 2 Servings) 100g rolled oats 2 ripe bananas 3 large eggs 30g vanilla protein powder…
Why This Recipe Works for Athletes Early morning training sessions demand fuel, but nobody wants to wake up even earlier to cook. Overnight oats solve this perfectly — prepare them the night before and grab them straight from the fridge. The slow-release carbohydrates from the oats provide sustained energy, while the protein from yoghurt supports…
Why This Recipe Works for Athletes Commercial sports drinks are expensive and often packed with artificial ingredients. This homemade isotonic drink delivers the same hydration benefits at a fraction of the cost. It matches the concentration of your body fluids, meaning it is absorbed quickly during exercise. Use it on the bike, during long runs,…
The classic pre-race dinner. Simple, reliable, and easy on the stomach. Have this the evening before race day to top up your glycogen stores without any digestive surprises. Ingredients (Serves 2) 200g pasta (penne or fusilli work well) 1 tin (400g) chopped tomatoes 2 cloves garlic, minced 1 tablespoon olive oil 1 teaspoon dried oregano…
Homemade flapjacks are a brilliant alternative to expensive energy bars. They’re easy to make in bulk, pack well in jersey pockets, and provide sustained energy for long rides and brick sessions. Ingredients (Makes 12 bars) 250g porridge oats 125g butter 100g golden syrup 75g brown sugar 50g dried cranberries or raisins 30g mixed seeds (sunflower,…
A balanced recovery meal with lean protein, complex carbs, and plenty of nutrients. This bowl is easy to batch-cook for the week ahead, making it perfect for busy training blocks. Ingredients (Serves 2) 2 chicken breasts 2 medium sweet potatoes, cubed 1 tin of black beans, drained and rinsed 1 red pepper, diced Large handful…
This is a tried-and-tested race morning breakfast. It’s easy to digest, provides steady energy, and can be made in any hotel room with a kettle and microwave. Eat it 2-3 hours before your race start. Ingredients 80g porridge oats 250ml water or milk 1 banana, sliced 1 tablespoon honey Pinch of salt Optional: 1 tablespoon…
This quick smoothie is packed with protein and carbs to kickstart recovery after a hard session. Ready in under 5 minutes, it’s perfect for when you need nutrition fast but don’t feel like a full meal. Ingredients 1 scoop (30g) protein powder (vanilla or chocolate) 1 banana (fresh or frozen) 200ml milk (dairy or oat)…
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