Sports nutritionists and exercise professionals advise that triathletes maintain their ideal weight by eating a high-carbohydrate nutrient-dense isoenergetic diet. This can help enhance the performance. It is also recommended to take low dose multivitamins on a daily basis.
Women who compete in triathlons must up their intake of iron. Tri-athletes should cut down on their intensity training and cut down on the amount of carbohydrates they consume prior to liposomal turkesterone supplement capsules competing. Between half and an hour prior , prior to exercise, a pre-practice or pre-workout food item that is high in protein and carbohydrates should be eaten. To prevent heat-related ailments and dehydration, drink plenty fluids prior to exercising.
Half an hour after the exercise or training, consume carbohydrates and protein. When training during the morning take a bite of food prior to going to sleep.
Supplements for sports can be utilized to improve the performance of triathletes. These supplements, which are made by man, are energy producing (ergogenic) can give strength and power.
Generally, these supplements are designed to supply the tri-athletes with the essentials like electrolytes, water and carbohydrates when they are engaged in intense physical demands. These supplements can also be used to improve endurance and endurance in exercise which can lead to more intense and longer training sessions.
* Energy Drinks – As as opposed to sports drinks energy drinks aren’t isotonic, and they simply supply a lot of sugar and caffeine to provide an energy boost.
* Carbohydrates – Triathletes need to consume huge amounts of carbohydrates to ensure that they have sufficient carbohydrate reserves in their muscles and their liver. Furthermore, increasing the amount of carbohydrate available can be a catalyst for an increase in performance. A small amount of carbohydrate is a good option after exercising to boost the storage of carbohydrates, as well as the process of synthesis of proteins.
* Water and sports drinks – Exercise can cause fluid loss, including sweat. The loss of excessive body fluid can result in diseases related to heat such as dehydration and heat stroke. A steady intake of water and sports drinks is vital to prevent heat-related illnesses and ensure that you are performing at your best. This will ensure that no more than 2 percent of the body weight (in the form of liquid) will be lost. Tri-athletes love sports drinks because they are high in sugars and carbohydrates. Sports drink not only rehydrate and replenish the body with much-needed nutrients, sugar and electrolytes.
Creatine- Creatine remains an effective supplement for triathletes, as it improves muscle strength when training.
* The sodium PhosphateNumerous studies demonstrate that sodium phosphate may increase the oxygen consumption of a person to the maximum.
* Sodium Bicarbonate – Also called baking soda sodium bicarbonate helps remove carbon dioxide as well as acidity. It neutralizes the toxic substances with bicarbonateions prior to being eliminated from the lung. The bicarbonates of sodium prove to be effective in improving exercise capacity especially when swimming. However, bicarbonate loading can cause stomach discomfort in certain people.
* Caffeine* Caffeine Caffeine is present in tea, coffee as well as chocolates and other energy drinks. The consumption of caffeine before exercise can increase endurance.
* Glycerol: Studies show that consuming glycerol with water can significantly increase the retention of fluids, thus preventing dehydration especially during prolonged exercise. However, it hasn’t been shown to enhance fitness capacity.
In addition to these widely popular performance-enhancing supplements, other substances believed to enhance performance among tri-athletes include Essential Amino Acids or EAA and HMB. It is vital to improve the athletes’ immune system therefore it is recommended that you take supplements to boost your immune system. Some nutrients that can boost the immune system, include vitamin C, zinc and Echinacea.
Supplements can be beneficial to improve the performance of triathletes. The intake of supplements helps ensure that the body gets the right amount of proteins, calories, carbohydrates as well as other essential nutrients. Be aware, that these supplements are only supplements, and are not meant to take the place of the real thing, that is, a balanced diet.
Be sure to check with an exercise physiologist or sports nutritionist to ensure these supplements are appropriate for your body. It’s possible to experience serious adverse effects when you take excessive amounts of nutrients. It’s always better to be safe than sorry.