Nutrition tips to get you through a tough morning of training

Nutrition tips to get you through a tough morning of training

Feeling RUNGRY after a heavy morning of training? Today's episode of TRI with CoachParry will help you to plan your nutrition for when the hunger strikes after a heavy session or when you have a big training day ahead. Coach Rudolf discusses what is best nutrition wise after your training session and how to plan ahead for these sessions.


Do you want to shave 10 minutes off your Ironman swim time?

You can with our FREE swim drill videos that you can incorporate into your swim training once a week, and with no expensive equipment needed

Included in the programme:

Detailed descriptions of each drill so you know how to do them.

Short videos showing you EXACTLY what to do (Number 4 will turn you into the "Swim Slayer" so that you crush your next triathlon swim)


What are you training for?

Simply click on any of the images below to access out triathlon training programs.

Nutrition tips to get you through your day after a tough training session


Welcome on to the next edition of TRI with Coach Parry. I'm Brad Brown. We've got our triathlon coach Rudolf Naude with us today. Rudolf, welcome back. Thanks for joining me today.

How's it going? Thanks for having me again.

Rudolf, I'm in serious training. I'm working towards my next Ironman in April in South Africa. And one thing I'm really struggling with is after I've had a pretty tough morning of training is literally keeping my eyes open at the office come lunchtime, mid afternoon, I just want to have a nap. And I think one of the reasons being is because my nutrition after my tough morning sessions is not what it should be. And I think a lot of people struggle with that. I think a lot of it is the fatigue of the training. But also you can alleviate some of that, I think, by sorting out your nutrition early on. Have you got some tips for us? What can we do from a nutrition point of view, if we've got a tough morning session planned, to make sure that we bounce back and recover as quickly as we can, from a nutrition point of view?

Yes, so it goes back to preparation for the session even before it starts. So the night before, if you know you're going to have a very hard morning session, then the night before, you can have a little bit of extra. I know a lot of triathletes, they watch their weight, and they don't want to have too much carbs and too much of this and too much of that. But if you know you're going to have a tough cycle session or track session in the morning, you are allowed to have a little bit more the night, extra ice cream or whatever the case might be, just for that extra fuel that you have in the morning.

And then also during the hard session, if you can get some sort of nutrition wise in, some carbs and a mix of protein in, then that will also be great because when you race on race day it's hard, but you also having nutrition in the race day. So again, you're also training your gut to handle the extra fuel that you're putting in and then straight after the session, as soon as you can, some carbs and protein to aid in muscle recovery.

But then I know a lot of people, the mistake that they make is they have one giant huge meal and then they stop until lunch. So it's better to break it up into two smaller meals. So you have something immediately like a recovery shake or whatever the case might be, and then 30-40 minutes after that, if time allows you that, then to have your normal breakfast that you would have had and then that should help to sustain you for longer until lunchtime and you can eat again.

Isn't that the sort of normal triathlon concern. It's like trying to figure out if you're hungry again or still hungry, and anyone who's training for a big race will know exactly what I'm talking about. The struggle is definitely real. So those were Rudolf's nutrition tips for after a tough training session to help you make it through the day. If you're looking for nutrition help, make sure you hop into the forums on You can chat to our sports nutritionist, if you need training help you can get help from Rudolf and the rest of our coaches there as well.

And if you're looking for training programmes, it's the place to go, the website to get to is That's where you can get all the details. We've got you covered from beginner sprint right through to advanced Ironman training programmes. We've got a very active forum as well as training videos and podcasts. So it's all online right now. It doesn't matter where you are in the world you can access it. Rudolf, thank you so much for your time today. Look forward to chatting again next week.

Thanks for having me.

Subscribe to RIDE with Coach Parry

Subscribe on iTunes

Download via RSS

+ +