90 | AustrAliAn triAthletetext by alIcIa edge | photogrAphy by shutterstocK.comThe Australian Institute of Sport’s
(AIS) classification system is a grouping of
supplements that helps to identify
between the well-evidenced options
beside the options that may just be the
most efficient way to waste money. If you
are unsure of a product at any stage, it is a
safe bet to refer back to this as a starting
point. Basically, if the supplement you are
considering is not in groups A or B, it is
unlikely to be doing much for your health
or performance at all. (see opposite page)
A big thing to remember with all this is
that even the most well evidencedA
s we discussed in detail in
the June Edition, the decision
to include supplements in
daily training or in racing
has associated risks. As an athlete, it is
your responsibility to assess the risk, the
need and the effectiveness of taking any
supplement or ergogenic aid.
Firstly, the biggest gains to
performance are going to be made with
your nutrition and fluid groundwork. I am
talking the boring stuff – ensuring
adequate amounts and spread of the
macronutrients (carbs, protein, fats),plenty of quality and variety for the
micronutrients, and looking after your
hydration. After that, you can start looking
at nutrition periodisation and timing – as
that can further enhance performance.
If you have ticked all these boxes and
made the decision that a supplement is
worth the risk and is safe, the next step is
to work out which supplements are
effective for a triathlete. The number of
supplements on the market is huge, and
the pressure for purchase is at an extreme
that can con even the most well-meaning
and well-educated athletes.SUPPLEMENTS
the triathlete’s guide to