Expert review shows how triathletes can promote optimal results

Expert review shows how triathletes can promote optimal results

A new systematic review reveals the nutrition and recovery strategies triathletes can use to stay stronger, recover faster and reduce health risks, empowering athletes and coaches with science-backed guidance for each race.

Published in a recent systematic review published in the journalNutrientsResearchers systematically assessed and synthesized results from an initial pool of 1,628 studies, ultimately comprising 35 nutrition, supplementation and restorative items, to scientifically optimize triathletes' holistic performance. The review is registered in Prospero and adheres to Prisma guidelines, improving methodological rigor. It highlights the unique metabolic and nutritional demands of the sport, aiming to provide coaches, clinicians and athletes with the practical knowledge needed to maintain and promote optimal training, race day performance and recovery.

Study results indicate that triathletes (both men and women, with women at particular risk due to dietary patterns and physiological factors) are at increased relative energy deficiency in sport (ROT-S) risk, highlighting the importance of muscle glycogen balance, adequate hydration and the unique requirements of carbohydrate in meeting the unique requirements of the triathlon. Regular monitoring of energy status with professional supervision and timely supplementation can help mitigate this risk and enable tomorrow's triathletes to run, cycle and swim faster and safer than ever before.

Potential nutritional strategy.

background

'Triathlon' is an umbrella term for multi-disciplinary sporting events that combine running, cycling and swimming into a single race. The sport's subtypes range from the relatively short 'Super Sprint' (350m swim, 10km, 2.5km run) to the strenuous 'Ironman' (3.86km pool, 180km bike, 42.2km run), with each event type imposing a unique set of metabolic demands.

Maximizing triathlete performance while minimizing injury is a unique nutritional and recovery consideration. While several athletes utilize nutritional supplements (ergogenic and nutritional), misconceptions regarding their use and inadequate nutritional education among triathletes and their coaches often result in suboptimal or maladaptive results.

In-depth knowledge of the benefits and drawbacks of various nutritional practices (including occupational nutrition and supplement use) and recovery methods would enable individual performance optimization, allowing triathletes to train and race more effectively while protecting their long-term physiological and psychological well-being.

About the study

This systematic review compiles the current scientific literature evaluating triathlon-specific nutrition and recovery during training (pre-, intra- and post-training) and competition periods. The aim is to improve athlete well-being and performance by highlighting optimal strategies to support triathlon and highlighting topics for future research in sports nutrition.

The review complies with the preferred reporting positions for systematic reviews and meta-analyses (PRISMA) guidelines. It uses the PICOS (Population Intervention Comparators Outcomes Study) model to define the criteria for verification of inclusion. Study selection was done through a custom search of 11 electronic scientific databases: 1. Web of Science (WOS), 2. Medline (PubMed), 3. Cochrane Library, 4. Scielo Citation Index, 5. KCI-Korean Journal Database, 6. ICTRP, 7. Embasis, 8. Ct.gov, 9. Scopus, 10.

A sequential screening process (title, abstract, full text) was used to select articles that: 1. targeted triathletes, 2. used non-randomized study designs, and 3. examined nutrition, recovery, or ergogenic supplements. Included studies were 1. Nutrition studies and 2. Studies examining associations between nutrition, recovery and performance.

Review data extracted from included: 1. study source, 2. methods, 3. sample cohort, 4. intervention details, and 5. study results. Data quality and literature gaps were assessed using Strengthening the Reporting of Observational Studies in Epidemiology (Strobe) and Cochrane Collaboration guidelines, as well as the Oxford Quality Assessment System and Oxford BIAS tools. Finally, the results of key variables (carbohydrate and protein intake, fluid balance, antioxidant use, supplement effectiveness) were assessed between cases and controls.

Study results

The initial database searches identified 1,628 potential articles for inclusion in the systematic review. Eliminating duplicates and excluding irrelevant and poor studies narrowed this article pool to 35 high-quality publications. Descriptive and statistical analyzes demonstrated that maintaining glycogen levels, particularly through strategic carbohydrate loading, is the most critical performance-defining variable during training and competition.

The thermoregulation and endurance aspects of triathlons rely heavily on the management of optimal hydration monitoring and electrolyte (sodium levels). Unfortunately, it has been observed that most samples (triathletes) demonstrate poor hydration practices during the competition phase, increasing the risk of dehydration and associated performance and physiological decline.

Notably, the review identified key nutritional deficits in triathletes, particularly during post-exercise recovery practices, resulting in impaired recovery muscle repair, glycogen resynthesis and overall well-being. Female participants were particularly vulnerable to energy deficits, some of which were associated with menstrual irregularities and adverse psychological outcomes such as relative energy deficiency during exercise (ROT-S) and injury.

However, all triathletes, regardless of gender, are at risk for lower energy availability (LEA) and RET-S with unique dietary patterns (such as high and plant-based diets) that may be prone to gain weight, particularly in women.

The review emphasizes the importance of using specific recovery strategies, including adequate post-exercise carbohydrate and protein intake, post-exercise exercise, adequate sleep, cold water immersion and the use of compression garments, to optimize recovery and minimize the risk of injury.

Encouraging, when used appropriately, ergogenic and nutritional supplements (e.g. caffeine, krill oil, antioxidants, beetroot extract, citrulline, amino acids (BCAAs), and probiotics) that improve recovery and performance. The evidence is strongest for carbohydrate supplementation, but less robust support has emerged for other types of supplementation. Supplementation should always be individualized and monitored by qualified professionals. This review emphasizes the importance of scientifically based professional guidance tailored to the athlete's metabolic needs, previous training experiences and the requirements of their triathlon sub-discipline to achieve optimal progress in this highly demanding sport.

Conclusions

This review highlights nutritional priorities for triathletes and highlights the importance of maintaining glycogen balance and adequate hydration to achieve and maintain peak performance in both the training and competition phases. It explains the key physiological benefits of nutritional supplements, but highlights the need for comprehensive training of athletes and strategic monitoring and planning to achieve their full potential.

Comprehensive and individualized nutritional strategies, ongoing education and careful recovery planning are essential to mitigate energy deficits, optimize performance and promote athlete health in triathlon.

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