Intermediate
Training
Training Supplements
Strategic supplementation during training phases can enhance recovery, support adaptation, and prepare your body for race day demands. Learn which supplements can optimize your training performance and recovery.
BCAAs
Branch Chain Amino Acids play a crucial role in muscle protein synthesis and reducing training-induced fatigue.
- Take 5-10g during long training sessions
- Helps preserve muscle during fasted training
- Optimal 2:1:1 ratio of leucine:isoleucine:valine
- Can reduce muscle soreness
- Best taken during sessions over 90 minutes
- Consider intra-workout supplementation
Recovery Supplements
Enhance recovery between training sessions and support adaptation to training stress.
- Whey protein: 20-30g post-workout
- Magnesium: 400-500mg daily for muscle recovery
- Omega-3s: 2-3g daily for inflammation
- L-Glutamine for immune support
- Tart cherry juice for sleep quality
- Collagen for joint health
Immune Support
Protect your immune system during periods of intense training.
- Vitamin C: 500-1000mg daily
- Zinc: 15-30mg daily
- Probiotics for gut health
- Beta-glucans for immune strength
- Elderberry during high-risk periods
Daily Essentials
Foundation supplements to support overall health and training adaptation.
- Multivitamin: Choose athlete-specific formulas
- Vitamin D3: 2000-5000 IU daily
- Iron: Get levels tested regularly
- Calcium: 1000-1200mg daily
- CoQ10 for energy production
- B-Complex for energy metabolism
Timing Strategies
Morning
- Take daily essentials with breakfast
- Pre-workout supplements 30-60 min before
- BCAAs for fasted training
Post-Training
- Recovery supplements within 30 minutes
- Protein and carb combination
- Electrolyte replacement
Evening
- Magnesium for muscle recovery
- ZMA for better sleep
- Casein protein before bed
Try a calculator
- Sweat Rate Calculator
Find your individual sweat rate before designing a supplement plan.
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