You will get water right away when you finish the run, and there will be more available in various locations, but don't forget that an important part of your recovery will be restoring the glycogen that you used during the triathlon. That means getting some carbohydrates into your system.

The body is most receptive to glycogen replacement for thirty minutes after exertion stops. After half an hour, absorption of carbs is not as efficient. The same goes for protein, although your window of opportunity there is slightly longer. Start by switching from water to a sports drink. Most have sugar, which is a start, and they also have electrolytes.

Look around for some pretzels. The salty snack will help replace some of the sodium you lost during your race. Pretzels are much better than potato chips because of the difference in fat content (chips have lots more).

You will have a lot of things to think about and do in a short period of time, including stretching, so look around right away for some kind of food. If you were smart enough to pack a protein bar, head for the transition area — if you are allowed to enter it — and fish it out of your gear bag.

If you planned well, you or someone in your party will have a cooler with a postrace protein shake. You can make your own, of course, but it is easier to buy shakelike recovery drinks ready to drink. You can find them at health food stores and nutrition centers. However you take it in, protein is needed for recovery soon after you finish.

Party Smartly

Of course, in your state of exhilaration and remembering how good you were, nutrition-wise, during your training, you will be in the mood to bust out and have something you might not ordinarily eat or drink. Yes, that could mean a cheeseburger if you are so inclined.

Triathlon organizers often offer grilled meat — hamburgers and hot dogs — chips, barbecue, and other foods you might reject at other times. It's okay to indulge. You earned it. Just don't depend on such greasy or fatty fare for carbohydrate and protein replacement.

Have a couple of pieces of fruit and your shake or protein bar. Then you can be bad if it suits you.

Many triathlons also have a few kegs of beer for the competitors. What's a party, after all, without the suds? As with the fatty or fried food, moderation is best. Don't forget that your fluid levels may be down somewhat after your race, and alcohol has a dehydrating effect. If you overindulge in a dehydrated state, you could easily get sick, and you don't want to end your triumphant day with a vicious hangover. Another important point: if you are by yourself or are the driver in your party, be very careful about your alcohol consumption.