Beginner triathlete nutrition info

I am no expert but I have taken an interest in nutrition little. I experience the same to be honest whenever I do any morning exercise. I think it is important to eat carbs as soon as you can after you finish. There is talk about protein windows 30 minutes after exercise - this is not correct a for normal people at least there is no benefit but there is a carb window in which we recharge muscle glycogen after 30 minutes. When you eat then most of the carb will go into the blood and straight back out again into the muscle. This is great because it means our muscles are recharging for the next workout but it still leaves us hungry. I tend to try and eat carb just after the workout but then about 40-1 hr later I have a slug of protein shake. This will go to grow my muscles but also as a source of food that will keep me from feeling starving. I'm guessing we are a little different so I would experiment a bit and work out what works for you.

PS if you can get hold of a copy of "the triathletes training bible" by Jo Freil there is a chapter discussing this in there :-)