3 Ways to Optimize Your Nutrition and Recovery

First Year Professional Triathlete Kevin Portmann helps you nail your nutrition and recovery with his top three tips.

After a relatively successful 2016 season, winning Ironman Coeur d’Alene and qualifying for Kona for the second year in a row, my wife convinced me to race as a Pro for 2017. So I did and left my full-time 9-to-5 to embark on this journey as a professional triathlete – all in! It is a scary life change; I think to myself, ‘what am I getting myself into?’ probably everyday, but I am enjoying the process. It has been awesome to see the slow, but sure progression.

Even before turning pro, part of the adjustments I made in my training regimen was with the unequivocal fourth discipline of triathlon: nutrition. TriSports.com and Klean Athlete have played a major role in my triathlon “successes.” TriSports picked me up on their Elite Team back in 2015 and their support – from gear, equipment, training and race day nutrition, you name it – has been nothing short of incredible. Klean Athlete has been helping me with my nutrition since Coeur d’Alene last year after I decided to make nutrition a priority for Kona. Having raced two Ironmans in five weeks (Canada & CDA) and with Kona only being six weeks after my last Ironman, I knew there was not much I could do to get faster or fitter. However, I needed to find ways to optimize my recovery and dial in my nutrition in order to maintain my fitness, minimize injury, and hold onto motivation. I was fatigued after CDA, and I knew that a fatigued body and mind would have a negative impact on my Kona build. I had to really focus on my nutrition.

Here is what I did:

1. Talk to an Expert
I decided to work with a certified nutritionist. I have always maintained a relatively healthy diet, eating clean and balanced meals, but what she taught me about fueling myself as an endurance athlete was eye opening. Needless to say she completely changed my diet. She walked me through what to eat, in appropriate portions, and when to eat in order to minimize the stress that training had on my body and get me ready for my next workout. Just as important, if not more, she taught me about how to properly fuel during times of recovery.

My nutritionist introduced me to Omega 3s, an antioxidant that helps with inflammation and helps protect joints, and daily vitamin supplements to increase my intake of key vitamins and minerals to boost the immune system. I started taking Klean Athlete Omegas and Multivitamin every morning.

2. Take Recovery as Serious as Training
I was introduced me to different types of recovery drinks. The recovery powder I used to take had a 2.8:1 carb-to-protein ratio, which especially for an endurance athlete, is sub-optimal. Studies indicate after a hard workout, your muscles are primed and ready to take in carbs to replenish glycogen and give you energy. So she strongly advised to find a high quality recovery drink that offered the necessary 4:1 carb to protein ratio to optimize the recovery process, which Klean Athlete Recovery provides. I forced myself to eat five or six times a day in controlled portions and macronutrients, and started having a recovery drink after each training session, regardless if it was an easy 20-30 minute run or a hard interval set. If my training was longer than three hours, I made sure to take an additional scoop of Recovery in my post training drink.

She advised me to take in extra protein with the Klean Athlete Isolate powder 30 to 45 minutes before going to bed. That would give my body a little extra help to repair all the muscle tissues damaged during my training, so the muscles don’t go to bed “hungry” for 8 hours while I sleep.

3. Stay Consistent
I followed my nutritionist’s recommended plan to the T in my 6-week build to Kona, and the day of the race I felt great, better than I had the year prior, and better than at Coeur d’Alene. I continue to follow her recommendations, and advice, and continue to see improvement in both my overall training and recovery. My body feels ready to go 95% of the time; there are still some training days that take a lot out of me, but that’s bound to happen at some point.

Nutrition is a literal science, so there is still a lot I am learning and continuing to adapt to as my body changes. Consistency not only in training but also how you fuel your body is key. Sure, I allow myself to indulge every once in awhile – because what’s life without pizza?! But after a while, fueling your body properly becomes second nature – a lifestyle adjustment, not a fad diet. It also helps to use supplements to complement solid training and nutrition. Klean Athlete can be found at TriSports.com and with their quick order processing, I have a replenished cabinet of everything I need with no hassles. I am one easy online chat away with Eric and Ross from the Trisports’ Customer Service team if I have any questions about the products. They always have an answer even if it means digging for one.

Supplements I use and Frequency

Favorite Recipes
I like to keep it simple. With Klean Recovery, I usually blend it with almond milk (mixing it with water does not taste as good), one banana, and some frozen berries if it is hot outside. Sometimes I’ll mix in a scoop of Klean Isolate into my yogurt. You can mix it with almost anything.

My wife likes to mix Klean Recovery with almond milk, one banana, a tablespoon of almond butter and a couple handfuls of spinach to get her greens in and you can’t even taste it. I have yet to add either Recovery or Isolate to cake dough, but that is on my experiment list.

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About the Author: Professional Triathlete Kevin Portmann won Ironman Coeur d’Alene in August 2016 and qualified for Kona two years in a row.  Born and raised in a small town outside of Evian, France. Kevin relocated to Carlsbad, CA in 2016 and is loving his new training and racing grounds. Learn more about Kevin and his upcoming races here.

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