Supplementing Your Triathlon Diet

We might think that since we are triathletes and workout at least 5 times a week that we are healthy. We might think that we get enough nutrients from our diet alone, getting enough fruits and vegetables and ingesting the leanest, cleanest protein out there. We might think that we don’t drink as much alcohol on the weekends as our non-triathlete or non-runner friends. But, I have news for you- we are wrong.

There is not one human on the planet that eats a perfect diet simply by food alone. If they say they do, they are probably lying to you, and to themselves. You might eat a very healthy, balanced diet, but sometimes, we are lacking in some nutrients that our bodies can’t absorb so readily from food alone. That is why there are supplements. And, if you can understand the benefits of these supplements (in that they “supplement” the deficiencies in our current nutritional plan), you will definitely benefit from them in both health and performance.

There are a series of Supplements that I will report on that will benefit triathletes in ways such as increases in strength and power, sustainability of lean body mass, and decreases in inflammation. The first of these supplements that I want to report on is Beta-Alanine.



I was at a National Strength and Conditioning Association Sports Nutrition Seminar a month ago when Jose Antonio, the CEO of the International Society of Sports Nutrition, was speaking. I had the chance to talk to him after

What is it?

Beta-Alanine is a non-essential Amino Acid obtained through protein containing foods.
Recent research (The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition, Kendrick IP, et al.) has shown that Beta-Alanine (6 g/day on average) can increase skeletal muscle Carnosine concentrations. In 2006, a study appears to improve submax cycle ergometry performance and TTE in young women, perhaps as a result of an increased buffering capacity due to elevated muscle carnosine concentrations (Amino Acids. 2007; 32(3): 381-6. Epub 2006 Nov. 30, Stout et al.)


Why should Triathletes use Beta-Alanine?

Essentially, Beta-Alanine can benefit you the most by increase strength, lean muscle mass, muscular power and muscular endurance. My goal this year is to get stronger on the bike- ride harder for a longer period of time. So, Beta-Alanine is a supplement that I was dying to try to see if I could keep that lactic acid-heavy leg feeling from happening after a hard ride, and still run as hard as I could after the bike. A good summary of the benefits of B-A include:
• Boost Explosive Muscular Strength & Power Output
• Boosts Muscular Anaerobic Endurance
• Increases Aerobic Endurance
• Increase Exercise Capacity so You Can Train Harder & Longer


Where do I get Beta-Alanine?

The best Beta-Alanine that is out on the market right now is the one that I am taking, which is put out by Biotest. They have great products that are of the highest quality and are known for their customers who trust their supplements. Visit Biotest at: http://www.biotest.net to get your B-A today!