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Nutritional considerations in triathlon.

Asker E Jeukendrup1, Roy L P G Jentjens, Luke Moseley

  • 1Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, B15 2TT, UK. A.E.Jeukendrup@bham.ac.uk

Sports Medicine (Auckland, N.Z.)
|February 15, 2005
PubMed
Summary

Triathletes face fatigue from dehydration and carbohydrate depletion. Optimal fueling involves 5-8% carbohydrate drinks (60-70g/hr) and sodium intake to prevent hyponatraemia and aid absorption.

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Nutrition Science

Background:

  • Triathlon involves swimming, cycling, and running, with events ranging from Olympic to Ironman distances.
  • Dehydration and carbohydrate depletion are primary fatigue causes, while gastrointestinal issues, hyperthermia, and hyponatraemia pose health risks, especially in longer events.

Purpose of the Study:

  • To review optimal hydration and fueling strategies for triathletes.
  • To identify key factors contributing to fatigue and health risks during triathlons.
  • To provide evidence-based recommendations for fluid and carbohydrate intake.

Main Methods:

  • Literature review of studies on triathlon nutrition and hydration.
  • Analysis of physiological demands and common issues in different triathlon distances.

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  • Examination of fluid and carbohydrate intake recommendations.

    • Main Results:

    • Optimal carbohydrate intake is 60-70 g/hour with 5-8% concentration, primarily during cycling.
    • Fluid intake should aim to limit body mass loss to 1%, with sodium content of 30-50 mmol/L.
    • Post-exercise rehydration requires high-sodium beverages (>60 mmol/L) at 150% of body mass lost.
    • Gastrointestinal problems are linked to concentrated, hyperosmotic drinks, fiber, fat, and protein intake.

    Conclusions:

    • Effective hydration and fueling are crucial for mitigating fatigue and health risks in triathletes.
    • Strategic carbohydrate and sodium intake, alongside appropriate rehydration, can enhance performance and safety.
    • Minimizing concentrated carbohydrate solutions and other potential GI irritants is recommended to prevent gastrointestinal distress.