Master Triathlon with the Right Nutrition

Energy Gels: These are fast-absorbing carbohydrates in gel form that provide immediate energy during the race. They are ideal for consuming quickly without interrupting your pace.

Isotonic drinks: These contain carbohydrates and electrolytes, such as sodium and potassium, to keep the body hydrated and compensate for the loss of mineral salts. They are used throughout the race and help prevent dehydration and cramps.

Energy Bars: These are sources of carbohydrates and proteins that offer prolonged energy, although they are a little slower to absorb than gels. They can be used during longer training sessions or between race sessions.

Cramps are often caused by a lack of electrolytes and dehydration. Electrolyte supplements such as sodium, potassium and magnesium are essential to help prevent cramps, especially in long races. In addition, staying hydrated throughout the race and including potassium-rich foods such as bananas also helps.

The recommended amount usually varies according to weight and individual needs, but an average of 20 to 30 grams of protein after the race is enough for most triathletes. Whey protein is especially popular for its rapid absorption, helping the muscles recover immediately after intense exercise. At GoldNutrition you can count on Fast Recovery.

The main supplements to increase endurance include slow-release carbohydrates, such as maltodextrin, and energy gels consumed throughout the race. In addition, some triathletes use beta-alanine, which helps buffer lactic acid in the muscles, delaying fatigue. Caffeine is also used in moderate doses to reduce the perception of effort.

Yes, many athletes use caffeine to improve concentration and reduce feelings of fatigue, especially in cycling and running. The recommended dose of caffeine for athletes generally ranges from 100 to 200 mg, taken around 30 to 60 minutes before an effort. However, it is important to test your tolerance to caffeine in training, to avoid gastrointestinal discomfort or nervousness.

Yes, Beta-Alanine can help increase muscular endurance and reduce fatigue during intense training sessions. It is a supplement that should be taken daily so that muscle carnosine levels increase over time.

Yes, especially muscle recovery supplements such as glutamine and BCAAs, which help with regeneration even on rest days. Protein intake is also recommended, as the body continues to repair and strengthen the muscles on these days.

Supplements such as vitamin C, vitamin D, zinc and glutamine help to strengthen the immune system. Intense triathlon practice can temporarily lower immunity, so these supplements are recommended to prevent infections and ensure a healthy recovery between races.

Avoid exceeding the recommended amount of gels or energy drinks, as excess carbohydrates can cause gastrointestinal discomfort. Make sure that the supplements you choose are of reliable origin and approved for sports use. Test any new supplements during training and never on competition days.

Yes, antioxidants such as vitamin C, vitamin E and natural compounds found in fruit and vegetables help combat the oxidative stress caused by intense workouts, speeding up muscle recovery and reducing the risk of injury.