AustrAliAn triAthlete | 91nuTriTion
Training TOOLBOX
supplements never work for everyone.
A great example of this is caffeine –
extremely well evidenced as an ergogenic
aid, but it is also well known that some
athletes have adverse effects when it
comes to performance when including it.
So, with this, ensure you are trialling all
supplements before any competition,
consulting a sports dietitian for correct
dosages and following your instinct – you
know your body best.
What we do know though, is that the
body is pretty predictable when it comes
to energy systems and how we can
influence what will drive adaptations or
enhance the efficiency of these energy
systems. For triathlon, we ask our body to
perform for an extended period at some
pretty impressive intensities. To fuel these
long gruelling events, the body relies on
carbohydrates as the most effective fuel
source but can also use fats and proteins.
This means that over the course of an
event (particularly anything greater than
90minutes), you will burn through most of
your carbohydrate stores and may find
yourself flailing if you do not fuel properly.SUPPLEMENTS: It’s your responsibility to
assess the risk, need and effectiveness of
what you take.© Shutterstock.com
• Group A: Supplements that are backed by evidence and that may offer
performance benefits when taken according to the correct protocols.
These supplements are also at low risk of contamination.
• Group B: These supplements require more research to support
performance enhancing claims
• Group C: Have very little proof of any beneficial effects.
• Group D: Supplements that have been banned or that are at high risk
of contamination. Taking these supplements can lead to positive
drug tests or health complications.A full list of these supplements can be found at:
https://www.ausport.gov.au/ais/nutrition/supplements/groupasupplement Classification system
CUE THE SPORTS FOODS:
Are sports foods and drinks essential?
In essence, no. However, they are very
effective at delivering the necessary fuel
when you need it most and in a form that
is readily digestible. These include gels,
sports drinks, electrolytes, and sports
confectionary and sports bars.
These options are all really well
researched and heavily backed for
performance if consumed in the correct
dosage and with good timings both in
training and events. The amount you need
is going to largely depend on the intensity
you are working at, your training level, your
daily carbohydrate intake and the
environmental conditions.PROTEIN SUPPLEMENTS:
There is no doubting that along with
sports foods, protein supplements are a
widely accepted and utilised sports
supplement. These can be a real
performance boost mainly in terms of
convenience rather than the protein
powder itself being a miracle worker.
You can absolutely get all the protein you
need through food, however protein
supplements can help boost current intake
for lower protein meal items, or offer an
easy recovery food when other options
would be difficult to transport or access.