Triathlon: Ergo Nutrition for Training, Competing, and Recovering

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 provi...

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Published in	Nutrients Vol. 17; no. 11; p. 1846
Main Authors	Miguel-Ortega, Álvaro, Rodríguez-Rodrigo, María-Azucena, Mielgo-Ayuso, Juan, Calleja-González, Julio
Format	Journal Article
Language	English
Published	Switzerland MDPI AG 28.05.2025 MDPI
Subjects	Athletes Athletic Performance - physiology Bicycling - physiology Dietary Carbohydrates - administration & dosage Dietary Supplements Electrolytes Energy Exercise Female Glycogen Glycogen - metabolism Humans Information sources Injury prevention Male Medical Subject Headings-MeSH Nutrition Physical Endurance Physical fitness Physiological aspects Physiology Probiotics - administration & dosage Review Running Running - physiology Sports Nutritional Physiological Phenomena Swimming Swimming - physiology Systematic review Triathlon United States New Jersey Spain triathlon nutrition ergogenic aids recovery energy demands
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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.
AbstractList	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. 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.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. 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. Triathlon is a multi-sport event that combines swimming, cycling and running. The distances vary and the physiological demands are high. : 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. : English-language publications were searched using the keywords triathlon, nutrition, recovery and ergogenic aids, alone or in combination, in databases. : 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. : 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.
Audience	Academic
Author	Calleja-González, Julio Miguel-Ortega, Álvaro Mielgo-Ayuso, Juan Rodríguez-Rodrigo, María-Azucena
AuthorAffiliation	4 Physical Education and Sports Department, Faculty of Education and Sport, University of the Basque Country (UPV/EHU), 01007 Vitoria, Spain; julio.calleja.gonzalez@gmail.com 2 Regional Ministry of Castilla y León Board of Education, HS Conde Diego Porcelos, 09006 Burgos, Spain; mrodriguezrrod@educa.jcyl.es 1 Faculty of Education, Alfonso X “El Sabio” University (UAX), 28691 Madrid, Spain 5 Faculty of Kinesiology, University of Zagreb, 10110 Zagreb, Croatia 3 Faculty of Health Sciences, University of Burgos (UBU), 09001 Burgos, Spain; jfmielgo@ubu.es
AuthorAffiliation_xml	– name: 3 Faculty of Health Sciences, University of Burgos (UBU), 09001 Burgos, Spain; jfmielgo@ubu.es – name: 5 Faculty of Kinesiology, University of Zagreb, 10110 Zagreb, Croatia – name: 2 Regional Ministry of Castilla y León Board of Education, HS Conde Diego Porcelos, 09006 Burgos, Spain; mrodriguezrrod@educa.jcyl.es – name: 1 Faculty of Education, Alfonso X “El Sabio” University (UAX), 28691 Madrid, Spain – name: 4 Physical Education and Sports Department, Faculty of Education and Sport, University of the Basque Country (UPV/EHU), 01007 Vitoria, Spain; julio.calleja.gonzalez@gmail.com
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Copyright	COPYRIGHT 2025 MDPI AG 2025 by the authors. Licensee MDPI, Basel, Switzerland. This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (https://creativecommons.org/licenses/by/4.0/). Notwithstanding the ProQuest Terms and Conditions, you may use this content in accordance with the terms of the License. 2025 by the authors. 2025
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Snippet	Triathlon is a multi-sport event that combines swimming, cycling and running. The distances vary and the physiological demands are high. Objectives: This... Triathlon is a multi-sport event that combines swimming, cycling and running. The distances vary and the physiological demands are high. : This review compiles... Triathlon is a multi-sport event that combines swimming, cycling and running. The distances vary and the physiological demands are high. Objectives : This...
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SubjectTerms	Athletes Athletic Performance - physiology Bicycling - physiology Dietary Carbohydrates - administration & dosage Dietary Supplements Electrolytes Energy Exercise Female Glycogen Glycogen - metabolism Humans Information sources Injury prevention Male Medical Subject Headings-MeSH Nutrition Physical Endurance Physical fitness Physiological aspects Physiology Probiotics - administration & dosage Review Running Running - physiology Sports Nutritional Physiological Phenomena Swimming Swimming - physiology Systematic review Triathlon
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Title	Triathlon: Ergo Nutrition for Training, Competing, and Recovering
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