Triathlon: Ergo Nutrition for Training, Competing, and Recovering

Abstract

Triathlon is a multi-sport event that combines swimming, cycling and running. The distances vary and the physiological demands are high. Objectives: This review compiles information on nutritional strategies and ergogenic supplements for triathlon training, competition and recovery. It aims to provide an understanding of the specific challenges and needs of the sport to help triathletes and coaches optimise performance through effective training and nutrition plans. Methods: English-language publications were searched using the keywords triathlon, nutrition, recovery and ergogenic aids, alone or in combination, in databases. Results: Maintaining good glycogen levels, consuming enough carbohydrates and staying properly hydrated are key to athletic performance, especially for triathletes. Education regarding nutrition, the role of probiotics and supplements, and diet modification for the enhancement of performance and recovery are pivotal considerations. Conclusions: Triathletes are at risk of RED-S due to negative energy balance and high fibre/plant protein diets, especially women. Optimising muscle glycogen through tailored diet and training, especially pre- and in-race nutrition, including carbohydrate loading and hydration strategies, is critical. Education is needed to improve post-exercise nutrition, while probiotics and certain supplements may aid performance and recovery. Dietary support is important for resistance training to optimise performance and recovery.

Keywords: energy demands; ergogenic aids; nutrition; recovery; triathlon.

Figure 1

PICOS model.

Figure 2

Study selection flowchart [47]. (This work is licensed under CC BY 4.0. To view a copy of this license, visit https://creativecommons.org/licenses/by/4.0/ (accessed on 30 October 2024).

Figure 3

Bias risk graph. The colours used to indicate risk are as follows: green for low risk, yellow for uncertain risk, and red for high risk. This graph shows the overall risk of bias in each group. For example, the size of the green rectangle shows how many studies have a minimal risk of bias.

Figure 4

Summary of risk of bias, indicating the level of bias for each domain in each study. Red colour: elevated level of bias; Green colour: low level of bias; Yellow colour: unclear level of bias; +: possibility of low bias level; −: possibility of high bias level; ?: possibility of undetermined bias [16,35,53,54,55,56,57,58,59,60,61,62,63,64,65,66,67,68,69,70,71,72,73,74,75,76,77,78,79,80,81,82,83,84,85].

Figure 5

Potential nutrition strategy.