Triathlon gear is key to racing and training. Few athletes put much thought into the post race gear that they need in order to be comfortable and recover better.

But if you show up to a race with a bag full of all the essentials for after a race you will be able to be much more comfortable and have a better race recovery.

Protein; By taking in a combination of protein and carbs 20 to 30 minutes after a race you will supply your muscles with the amino acids they needs to repair muscle fibers that get damaged when racing. At most races there are a lot of different types of fruit energy bars and pizza all of those choices lack the complete protein that is essential to help you recover. Bring you own protein. This will help you recover quicker so you can get racing and training ASAP.

Electrolytes: Sure, to avoid cramping you may already use salt capsules or a sport drink with electrolytes during the race – but after a race, you continue to sweat and lose valuable salts and minerals. In addition, one primary cause of muscle soreness is calcium leakage within muscle tissue. So after each race, I spray my arms and legs with a topical magnesium which can displace the calcium and also replace a notoriously deficient mineral. Since I added topical magnesium to my post-race triathlon gear, I’ve specifically noticed a much faster heart rate recovery, and less “dead leg” phenomenon after an event.

Wipes: Have you ever finished a triathlon and realized that although you’re going to need to stick around for a few hours to chat with friends and attend the award ceremony, you stink to high heaven? Often, jumping back into the swim venue just doesn’t seem to wash that stink away, and most triathlon finish line areas don’t have locker rooms equipped with showers. Combined with sweat, bike oil, blood, gravel, sand, dirt and all the other compounds that collect on your body during race, it can be downright unpleasant standing around in your post-race filth.

Clothes: When it comes to post-race triathlon gear, it seems as though clothes would be a no-brainer. But whether clothes are easily forgotten while packing a bike, wetsuit and other crucial items, or folks just don’t remember that there are many post-race hours spent standing around and socializing, clothing just doesn’t seem to make it into many post-race gear bags. If you peak in my post-race backpack, I always have a) a comfortable, breathable t-shirt or tanktop; b) loose-fitting cargo shorts that won’t chafe against sore areas; c) underwear that will wick away sweat and also not chafe against sore areas d) flip-flops, sandals, or anything else that in no way resembles a running shoes.

Having a bag full of the previous items mentioned will help you feel better and recover quicker.

Head over to the Rock Star Triathlete Academy and sign up for your free tips advice and Triathlon gear information. Unique version for reprint here: The Essential Triathlon Gear.