When should and can I use sports nutrition? For many triathletes who train regularly and compete, this is an important question and the answer is not always clear. Everything depends on a healthy and balanced basic diet. Only then comes sports nutrition and subsequently any supplements.  

A crucial buildup of sports nutrition during training or competition is an essential part of easily and performance-oriented reaching the finish line, since your body ultimately only has a limited carbohydrate reserve.

When burning fat as an energy source, carbohydrates are always also used. It is important to know that the body (on average) can absorb a maximum of 60 to 100 grams of carbohydrates per hour.

Below is an example explained:

You participate in a training or race lasting 4 hours. In the first hour, you burn 70 grams of carbohydrates through exercise. However, in that hour you only consume 50 grams of carbohydrates via sports drink, energy gel, or an energy bar. You have then accumulated a deficit of 20 grams of carbohydrates. This deficit cannot be replenished the next hour (if you keep riding). Your body can absorb a maximum of 70 grams (which you also burn in the 2nd hour). Throughout the entire training or race, you maintain this deficit. If this happens again the next hour, you have a deficit of 40 grams. In an event longer than 4 hours, you accumulate a significant deficit. And then the dreaded wall appears...

If you prepare the training or race properly, you can prevent this energy deficit.  

Before the effort

In preparation, a distinction must be made between two different periods:

• Months and weeks before the race period
• 6 days before the race period

In the months and weeks period, the focus is on building overall fitness and speed, preferably based on a training schedule. This schedule should allow enough recovery time. Use this period also to experiment with sports nutrition.

To improve overall fitness, you can already support yourself with sports supplements. Proper recovery from training and practice rides will also help you progress faster. Think of using recovery drinks and protein bars or drinks.

The 6-day period before the main event focuses on reducing the intensity and duration of training combined with "carbohydrate loading." This is also called "tapering." The effect is that your body stores extra carbohydrates at the end of this period, which you can use during the race.

Carbohydrate loading can be done using special sports nutrition rich in carbohydrates. Especially special drink mixes are suitable for this. With this sports nutrition, you can consume significantly more carbohydrates in a short time compared to regular food.

TIP:  Do not drink sports drinks with sugars before the effort on the day itself. The fast carbohydrates you consume beforehand cause a spike in your blood sugar level, followed by a significant drop. This results in very weak legs and feeling lethargic. Instead, take a thirst quencher with only salts and minerals. 

During the effort

If a training session or race lasts longer than 60 minutes, you can improve your performance by consuming carbohydrates and replenishing fluids with sports drink during the effort. 

However, carbohydrates should not be supplied in unlimited amounts, as the body can process on average no more than 1 to 1.2 grams per minute. A maximum supply is therefore about 60 to 70 grams of carbohydrates per hour (rule of thumb is 1.2 grams/hour/kg body weight). Consuming more does not necessarily lead to higher oxidation.

There is no point in swallowing large amounts of sugars or drinking very viscous drinks, as this increases the risk of gastrointestinal complaints.

The period of effort is therefore focused on regular eating. Consume around 70 grams of carbohydrates combined with approximately 750 ml of sports drink per hour.

Are you only drinking water during a ride or training? Be aware that sweating also causes loss of minerals and salts (electrolytes). These are essential for regulating your fluid balance.

After the effort

After heavy training, completing a race, or finishing a tour, it is important to provide your body as quickly as possible with the right nutrients for recovery.

Rapid recovery ensures you are fit again quickly to undertake the next training or race.

Make sure to consume sufficient recovery-promoting drinks or food within 30 minutes after the effort. These are drinks and bars with the correct combination of proteins and carbohydrates. This allows the used muscles to recover faster and new muscle mass to be built without the body having to use other muscle parts. If you consume insufficient protein after training, you will break down proteins from other muscles to facilitate recovery. This will be restored over time but is not optimal for an athlete aiming to improve performance.

Recovery drinks and bars can prevent this problem. The carbohydrates replenish glycogen stores, while the salt helps retain the absorbed fluid.

Time is also an important factor in the recovery phase. Depending on the situation (effort delivered, muscle glycogen stores at the start of the effort, and subsequent nutrition), full recovery can take 10 to even 36 hours. Adequate rest is thus essential to optimally recover from an effort. A sports massage can also speed up the recovery process.

TIP: Which brand of sports nutrition you use is very personal. So do not rely solely on advice from friends. Try various brands during training to know what you like and how your body reacts to the chosen sports nutrition.