APA
Miguel Ortega, Álvaro & Rodríguez Rodrigo, María Azucena & Mielgo Ayuso, Juan & Calleja González, Julio (2025-05-28 ) .Triathlon: Ergo Nutrition for Training, Competing, and Recovering.
ISO 690
Miguel Ortega, Álvaro & Rodríguez Rodrigo, María Azucena & Mielgo Ayuso, Juan & Calleja González, Julio. 2025-05-28 .Triathlon: Ergo Nutrition for Training, Competing, and Recovering.
https://hdl.handle.net/20.500.12080/46872
Resumen:
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: triathlon; nutrition; energy demands; recovery; ergogenic aids