Nutrition for Triathletes: Fuel Smarter with Science-Backed Advice

Hydrogen water for triathletes shows a small, real effect on recovery markers like muscle soreness and creatine kinase, but almost no meaningful effect on endurance performance. The study driving the marketing used 1,260 to 2,520 mL a day, three to six times the dose in consumer tablets, which works out to over A$1,600 a year. For nearly every age-group triathlete, a two-doll...

Recovery nutrition for triathletes should start within 30 to 60 minutes after training and include both carbohydrate and protein to restore glycogen, repair muscle damage and support adaptation. Delaying recovery nutrition by even two hours can reduce muscle glycogen resynthesis rates by almost 45% (Ivy et al., 1988, Journal of Applied Physiology). For busy age-group triathle...

Pressure in triathlon is not the enemy. It is often the thing that helps you perform at your best when you know how to respond to it. Athletes who train their mental performance alongside swim, bike, run and nutrition are more likely to recover quickly from setbacks, stick to their race plan and finish strong even when things go sideways. As sp...

GLP-1 medications like semaglutide (Ozempic, Wegovy) can significantly affect triathlon performance by suppressing appetite, slowing gastric emptying and increasing the risk of muscle loss and chronic under-fuelling. For triathletes training 10 to 20 hours per week, these drugs can compromise carbohydrate absorption during racing, blunt thirst ...

If you have ever sat on the couch post-injury watching your fitness evaporate while your training plan taunts you from the fridge, this one is for you.

Australian elite triathlete Emma Jeffcoat ruptured her posterior tibialis tendon and spring ligament complex just before Australia Day, requiring a full ankle reconstruction. Her surgeon told her to exp...