Nutritional strategies for triathlon 🏊🚴🏃
Science-based nutrition for triathletes.
Triathlon: Ergo Nutrition for Training, Competing, and Recovering
Study Details
This new review summarised the available scientific evidence of nutrition for triathlon with a particular focus of competition-related nutrition 🔍
Here are the key findings ⬇️
Key Findings
Daily Diet 🍽️
🍗 1.2 - 2.0 g/kg protein per day
🐟 High omega-3 intake
🥗 High fruit + veg intake (antioxidants)
Carbohydrates 🍞
🗓️ 7 - 12 g/kg carbs in the 1 - 3 days before the competition
⏰ Eat a carb-rich meal 3 - 4 hr pre-competition
Supplementation 💊
⚡️ Beta-alanine = 4 - 6 g for at least 2 - 4 weeks pre-competition
☕️ Caffeine = 3 - 6 mg/kg 60-min pre-competition
🥤 Nitrate = 300 - 600 mg, 2 - 3 hrs pre-competition
💊 Taurine = 1 - 6 g per day pre-competition
During Competition 🚴♀️
🍌 30 - 60 g/hr carbs during competition to maintain glycogen levels and delay central fatigue
🥤 Consume drinks containing sodium at concentrations of 690 - 1150 mg/L
Post-competition🔋
⏱️ Within 30-mins of finishing event consume 3:1 ratio of carbs to protein to enhance recovery
Recommendations 📝
1️⃣ Individual needs: Nutrition must suit each athlete’s metabolism, GI tolerance, and preferences
2️⃣ Trial first: Test all strategies in training to avoid race-day issues
3️⃣ Environment matters: Heat, altitude, and humidity increase fluid and energy needs
Conclusion
Personalised nutritional strategies are highly recommended due to both the physiological and practical demands of triathlon events 🔬
Working with a qualified professional to build your specific fuelling strategy is likely best practice ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40507114/
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