06-07-2025
The 3 crucial stages for TRNSMT preparation and recovery, according to nutrition expert
Your body needs the right fuel to prepare for and recover from TRNSMT.
TRNSMT is just around the corner, when over 150,000 revellers will descend on Glasgow Green next weekend, July 11 to July 13. But three consecutive days of alcohol, junk food, and nonstop moving can take its toll on the body.
So, how can you look after your body while it's going through the TRNSMT chaos? A nutritionist has shared the three stages of festival preparation and recovery ahead of the summer music event.
Dr. Olivia Palaez, MS, IFNCP, Product Education and Training Manager on the Research, Nutrition and Innovation team at AG1, has offered her advice on how you can keep your body at its best before, during, and after festivals.
She said: 'With long days, late nights, a lot of walking, erratic mealtimes, and less sleep than normal, your body will be put through its paces if you're attending a festival.
"Simply by making wise dietary choices, you can support your immune system and increase your energy levels..'
Stage 1: Before the festival - prepare yourself
Dr Palaez said: 'Before a festival, hydration is crucial. In the days leading up to the festival, gradually increase your water intake. Aim to consume at least two litres of water each day and eat hydrating foods such as oranges, watermelon, cucumbers, and soups.
"To support your immune system against days of physical stress, eat a rainbow of colourful fruits and vegetables, such as spinach, berries, peppers, and beetroot, to boost your antioxidant defences.
"The night before your trip, remember to eat complex carbohydrates. Sweet potatoes, quinoa, or brown rice will give you slow-release energy that will help you get through the first few hours."
Stage 2: During the festival - survival mode
The nutritionist continued: 'Staying hydrated is essential because your body loses a lot of fluids from dancing, drinking, and the sun.
"Bring electrolyte-rich snacks, such as bananas and coconut water, to help you keep your fluid and salt balance, and alternate alcoholic beverages with water.
"Every day, try to eat at least one healthy meal that includes some protein and vegetables — many food stalls now offer healthier options like grilled halloumi wraps, lentil curries or falafel boxes.'
Stage 3: After the festival - recovery phase
'After a festival, give your body a few days to rest. Make an effort to eat healthy, nourishing meals that are nutrient-dense like soups, smoothies, steamed vegetables, and wholegrains.
"While your nervous system heals, try to limit your intake of caffeine. Although it may seem tempting, it can worsen dehydration, aggravate your stomach by raising gastric acid, and further interfere with your sleep, all of which can slow down your body's ability to recover.
"Instead, focus on rehydrating and getting proper rest. Plenty of water and a few solid nights of sleep are the most effective ways to feel human again.'
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