When triathletes think about nutrition for recovery, they usually think about post-workout nutrition. But Tollakson pays just as much attention to nutrition during workouts. “That’s really when recovery starts,” he said. “I’ve started to focus on staying hydrated and staying fueled. You never want to finish a workout really dehydrated or really low on calories or glycogen.”
Tollakson often runs right after riding his bike, but he always squeezes some kind of snack into his transition between the two sessions. If he’s home, he often eats peanut butter and jelly on toast. Otherwise, he gobbles an energy bar.
As soon as he’s really done training, Tollakson blends a recovery smoothie that he drinks while soaking in a cold bath. Heavy on dairy-based protein, it contains milk, Greek yogurt, whey protein powder and frozen fruit.
Tollakson’s recovery nutrition also includes three supplements: CoQ10, a coenzyme that enhances aerobic metabolism within cells; L-arginine, an amino acid that promotes dilation of blood vessels and circulation; and HMB, a metabolite of the amino acid leucine that is believed to suppress muscle protein breakdown.