Most people when they start training for an event will want to know what the best supplements for triathlon are. Especially if they come from a gym background where they might have been taking more pills and powder than an 80s rock band on tour. In this article I’m going to share which supplements are worth your attention, and when to save your money.
What is a supplement?
This may seem obvious, but I think the definition is worth clarifying. A supplement is designed to, quite literally, supplement a healthy diet.
It is not there to replace a healthy diet. Supplements are primarily there to help out if you are unable to get the recommended amount of a micronutrient from your diet through regular means.
There are some supplements out there which help performance but don’t generally occur naturally in our diet (such as caffeine), however taking a supplement such as a multivitamin does not replace including healthy foods in your diet. With that in mind, let’s get started with my recommended triathlon supplements.
Vitamin D
Most people will struggle to get enough vitamin D, especially in winter. As a vitamin, it is essential for bone health, immune function and calcium metabolism. It has also been linked to improved muscle function, strength and power in studies, so as athletes we cannot afford to be deficient. Globally, there are higher levels of vitamin D deficiency than any other vitamin.
We can get vitamin D in two ways, through eating foods rich in vitamin D, or by exposing bare skin (no sunscreen) to sunlight. In winter there is not much daylight and we tend to spend our days bundled up, so unless they are eating a large amount of vitamin D rich foods, I recommend most athletes consider supplementing vitamin D in winter.
Vitamin D can be found naturally in salmon, sardines, mackerel, shiitake mushrooms, tuna, cod liver oil and fortified dairy products.
Caffeine
The most popular supplement for triathletes is caffeine. I am very much in the minority as a non coffee drinker in the sport, and the vast majority of those who do not consume caffeine in their diet will use supplements which contain caffeine, primarily in energy gels.
Caffeine’s effect on performance is well documented, providing athletes with improved endurance, strength and power, as well as helping give us a mental boost when things get tough.
I generally recommend against triathletes consuming caffeine in the form of pre-workout. Caffeine is linked to digestive issues, and a big dose such as those found in pre-workout can cause real issues. Smaller doses such as those found in energy gels or coffee are much more suitable, at least to start with.
Vitamin B12
This is here for the vegan athletes out there, or those considering going plant based.
If you do not consume animal products, you need to take a B12 supplement. This is not up for debate. Deficiency causes a huge amount of health problems. I’m not trying to be political or question people’s morals, it’s simply a matter pf physiology.
Protein Supplements
Although we don’t need to guzzle protein in quite the same manner as strength athletes, we still need a minimum of 0.9g of protein per KG of bodyweight. This means a 100KG athlete would need 90g of protein in a day. When you consider that a chicken breast has 30g, that’s a lot.
Ideally we would be getting our protein from minimally processed whole foods. However, sometimes this just isn’t possible. You could be away from home with limited autonomy over your diet or you may have to grab something quickly at lunch between meetings. Very few of us have constant access to a kitchen with fresh ingredients and the time to prepare three good quality meals a day. Sometimes, we need to compromise.
A protein shake or bar is a perfectly acceptable way to hit your targets. They are affordable (in bulk) easy to digest and contain a high concentration of good quality protein. You can prepare/eat them on the go, and most supplements designed for endurance athletes will also include carbohydrate to accelerate recovery.
There is definitely a level of taboo around protein supplements, but as athletes we should embrace them.
Creatine
This supplement has been popular with bodybuilders for a long time, but in the last year or so has been embraced as a triathlon supplement. Especially by those on diets which are low in read meat.
The idea is that creatine will improve strength gains and the body’s ability to develop lean muscle mass, as well as speeding up muscle recovery. The downside is that it can cause digestive issues.
I have not tried this myself, but I am more than happy for athletes to have a crack, as long as they do so gradually and not ahead of a big event.
Important disclaimer
The supplement market is like the Wild West. There are hundreds of companies producing supplements you can purchase online. These can be of a varying quality.
As endurance athletes, this is a real concern, as many will contain substances banned under World Triathlon and IRONMAN rules.
Before taking any supplements, check that they have an Informed Sport certification. This means they have been tested and deemed not to contain any banned substances. While the odds of you being tested are low they are never zero, and you are responsible for everything you put inside your body. Another reason to get all the above in your diet if possible.
Conclusion
As for triathlon supplements I recommend, this is about it if I’m honest. Nearly every other supplement (BCAAs, multivitamins etc) are found in ample quantities in a healthy diet, so I don’t recommend them to athletes. Their money is much better spent elsewhere.
There are a LOT of influencers out there (and I include professional athletes in this statement), who have lucrative sponsorship or affiliate deals with supplement companies. They will aggressively push them on social media in a bid to earn a cut of sales. Even if they’re not actually using the supplement, or are unconvinced of its benefits.
However, all of this advice is based on the assumption that you are a healthy individual with no underlying health conditions. Any advice from a medical professional supersedes all information provided here. Book an appointment with a doctor if you worry you may be deficient, and follow their advice.
