Best Supplements for Triathletes to Maximize Performance

Triathlon certainly creates a high demand for nutrition. The right nutrition plan can have a huge impact on your endurance performance, body composition and your daily energy levels. For some athletes, it’s difficult to meet nutritional needs through food alone. This is the time to strategically use supplements to fill in those gaps. Here is a rundown of the best supplements for triathletes to help support your health and athletic performance.

With supplements, there is a lot of confusion and false marketing claims. A good rule of thumb is if it sounds too good to be true, it probably is.

Before starting a new supplement regimen, it’s recommended to always consult with your primary care provider.

Athletes should also take extreme precaution when taking supplements. As they can contain banned substances, or be contaminated with banned substances during the manufacturing process. Familiarize yourself with the WADA Prohibited List.

I highly recommend choosing supplements with either a NSA Certified for Sport OR Informed Choice for Sport seal on the packaging. This means the supplement has been 3rd party tested, and reduces the risk of impurities or banned substances entering dietary supplements.

Best Supplements for Triathletes

Protein Powders

For many triathletes, getting adequate protein every day can be a challenge. Generally, triathletes want to aim for 1.2-2.0 grams of protein/kilogram of bodyweight, depending on your training, goals and other factors. Using a protein powder supplement can be an easy and convenient way to fill in that gap. Protein powders are fairly inexpensive per serving, convenient and relatively easy to use for on-the-go travel and workouts. 

Research shows that consuming protein, including protein powders, and carbohydrates post-workout can optimize muscle recovery and glycogen replenishment.

Whey protein is heavily researched and tops the list for quality due to it’s ideal amino acid profile.

For plant-based or dairy-free athletes, there are a variety of options available. I recommend looking for a plant-based protein powder with a variety of plant sources. That will offer a more optimal amino acid profile.

My absolute favorite Thorne supplement product is their Whey Protein Isolate (affiliate link + 15% off). It is absolutely delicious blended with milk and ice.

Thorne also has a great Vegan Pro Complex plant-based protein powder too (affiliate link + 15% off).

Omega-3s – EPA/DHA

Most adults don’t meet the recommended 2-3 servings of fatty fish/week. If you’re not a fish fan or eat a vegan/vegetarian diet an omega-3 supplement can help fill that gap. Fish oils are the most common supplemental form. For vegans, the omega-3 supplement can be sources from algae oil.

My personal favorite omega-3 supplement is Thorne’s Omega Superb (15% off – affiliate link). It‘s a berry flavored liquid supplement that’s very easy to take (especially for those that dislike taking large pills!)

There are numerous studies on omega-3s, specifically EPA and DHA, benefit heart health, cognitive and mental health in various adult populations. For triathletes, the benefits come from omega-3’s anti-inflammatory properties which aid in muscle recovery and injury prevention. Research has shown that EPA and DHA may improve endurance capacity and reduce delayed onset muscle soreness taken at 1.5-2.0g/day doses in athletes. 

Iron

Iron is the number one nutritional deficiency in the United States. Unfortunately, the research shows that iron deficiency among distance athletes is often present everywhere, especially in female athletes.

Triathletes can lose iron through:

Runners can lose iron from:

• Blood losses in the gastrointestinal tract
• Microscopic losses in urine
• Hemolysis from red blood cell breakdown
• Menstrual losses
• Sweat losses
• Frequent usage of medications with unwanted gastrointestinal side effects such as aspirin and NSAIDs

It may be worth talking with your primary care provider about having your ferritin levels (iron stores) checked. Doing so on an annual basis can ensure it’s not impacting your athletic performance.

Your doctor may prescribe a specific iron supplementation regimen if you are diagnosed with low iron. Ideally, you want to look for ferrous sulfate or ferrous gluconate as the primary iron source. 

Thorne’s Ferrasorb (affiliate link + 15% off) is one of my personal favorites to effectively improve athlete iron levels.

Vitamin D

Vitamin D is another one of those nutritional deficiencies that is incredibly common. Especially for individuals who live in northern regions with less sun exposure. It’s extremely difficult to receive enough vitamin D in the diet as there are very few foods rich in vitamin D3.

Vitamin D is vital for maintaining healthy bones and also offers anti-inflammatory and antioxidant properties. Supplementing with vitamin D3 can help most individuals maintain normal vitamin D levels.

I am a huge fan of Thorne’s Liquid Vitamin D (affiliate link + 15% off), especially for those that dislike taking pills.

Beta Alanine

Beta-alanine is a naturally occurring non-essential amino acid. We can get beta-alanine from food and it’s also produced naturally in the body. It serves as a building block for carnosine. It acts as a buffer against lactate buildup during high-intensity exercise, helping to delay muscle fatigue.

Supplementing with beta-alanine can increase carnosine levels in muscles, potentially improving athletic performance in short-duration, high-intensity activities.  Overall, the research on beta alanine is positive (PubMed: 27467218, 28157726, 26255281, 29996843).

For optimal results, the typical recommended dosage of beta-alanine for endurance athletes is around 4 to 6 grams per day. It’s recommended to divide them into smaller doses to minimize the common tingling sensation side effect, known as paresthesia. 

You need to take beta alanine consistently for a few weeks in order to adequately increase carnosine in the muscles and see a performance benefit.

Thorne’s Beta Alanine SR (affiliate link + 15% off)

Supplements for Triathletes: But, Food First

With a solid nutritional foundation in your food choices and eating behaviors + a strategic supplemental regiment, you’ll be set up for success with your triathlon season.

My sports dietitian team and I have supported 400+ endurance athletes in fueling their endurance endeavors. Interested in improving your nutrition and supplement routine? Check out the ALN 1:1 performance nutrition coaching, we are accepting new athletes!