Training for an Ironman takes a massive toll on your body, and you need to prepare with a solid Ironman training plan to get your mind and body ready to push yourself to the limit.
Most athletes need 12 to 14 hours to finish the grueling Ironman triathlon race that spans a whopping 140.6 miles. It’s important that you provide your body with the right mix of supplements and nutrients to stay strong during training and bounce back fast after workouts to keep the intensity up.
If you’re training for your first Ironman, you need a solid base for your training and recovery, and supplements can help advance your approach to training for Ironman.
In my opinion, going at this alone may not be the best idea if you’re not sure how to properly create an Ironman training plan. Long-distance training and racing aren’t easy, and many find it necessary to hire a coach.
Whether you decide to work with a coach or train yourself, you need to be prepared both physically and mentally and have some triathlon goals you want to achieve to provide yourself with something to push toward and have a clear roadmap.
In this article, we will dive deeper into the supplements you need for your triathlon training plan. Both beginner and experienced athletes who compete in the sport of triathlon leverage specific supplements to help them boost endurance and speed up recovery.
As a certified strength and conditioning specialist and sports nutritionist, I’ve worked with endurance athletes across the country, helping them prepare for events and allowing them to get the most out of each training session. I’m going to provide you with some insight to help you be on your way to your best time at the Ironman.
Let’s jump into how you can use the best supplements to power through your Ironman training plan.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
The Demands of Ironman Training on Your Body
The Ironman World Championship is the pinnacle of triathlons. The last thing you want to do is think you can sandbag your training and do well. At a minimum, it is recommended that you should look at a 6-month Ironman training plan to get prepared.
Ironman racing puts enormous stress on your body. A full race covers 140.6 miles split into three parts: 2.4 miles of swimming, 112 miles of biking, and 26.2 miles of running.
If you’ve never done an Ironman before, you may want to start with a half Ironman 70.3 to get your toes wet before deciding to jump into a full Ironman. It will help you build strength and skill before trying the full race.
Regardless of whether you’re training for a half or full Ironman, your muscles are going to break down during long training sessions. Your body will lose water and salt through sweat, and dehydration becomes a real concern you need to be aware of.
Dehydration, electrolyte loss, and nutrient depletion over time can cause your performance to take a nosedive — something you can’t afford to have happen.
Supplements can help replenish key electrolytes and minerals to help prevent dehydration.
Unfortunately, your energy stores drop fast without proper fuel. Specific hydration supplements can support your energy levels when working through your Ironman training plan.
Daily practice and training can take a lot of time and effort. I salute those who can push through and who are dedicated to their Ironman training plan. Most people who are focused on completing an Ironman triathlon start with around 6-8 hours of practice each week. This grows to 10-15 hours as race day gets closer.
What makes an Ironman training plan complex is the mix of swimming, biking, and running that makes your body work in different ways. Each sport uses special muscle groups and needs its own type of power.
Essential Supplements to Support Ironman Athletes
Your body needs extra fuel to power through your Ironman training plan as well as actual races. It’s important that you pick the right supplements to match your training load and boost your endurance for each training session and race.
Let’s look at some categories of supplements to focus on to improve your results.
Pre-Workout
Pre-workout supplements power up training sessions for peak Ironman performance. A mix of caffeine (2-6mg per kg body weight) and beta-alanine helps muscles work harder during long training blocks.
L-Citrulline boosts blood flow to tired muscles, which means better endurance on those challenging bike rides and runs. Many triathletes find that these supplements give them the extra push needed for high-intensity workouts.
It’s crucial that you prioritize not only the clean energy aspect of a pre-workout, but also the focus aspect to help keep you dialed in.
I read a really good quote that I want to share with you:
“The right pre-workout can make the difference between a good session and a great one.” - Dave Scott, 6-time Ironman World Champion
Smart timing of pre-workout supplements leads to better training results. Take a pre-workout 20-30 minutes before training to feel the full effects during intense sessions.
Intra-Workout
A pre-workout gets you going, but your Ironman training plan will have you putting in the miles and long hours. In addition to a pre-workout getting you started, you need something that can help you finish with the same intensity as you began — and that’s where an intra-workout comes into play.
Your body needs fuel during long training sessions. Hydration drinks with electrolytes help keep muscles working optimally. You can also mix in some BCAAs to protect your muscles from breaking down and being used as energy.
Simple carbs are also a great idea as they provide you with some quick energy to push through tough spots in your training.
One thing I can’t hammer home enough is that you must drink enough fluids during your Ironman training. Take small sips of your sports drink every 15 minutes to rehydrate. Pack energy gels or small snacks for longer rides and runs.
By leveraging intra-workouts, they help you stay strong through each training block and reach the finish line with energy left in the tank.
Post-Workout
Post-workout nutrition is key to your Ironman training plan. The right mix of supplements and ingredients helps your muscles recover faster after hard training sessions.
A quick protein shake (like EndurElite Recover Elite) within 45 minutes after training helps speed up muscle repair.
The multiple transport tri-phasic carb matrix in Recover Elite helps replenish glycogen stores and quickly shuttle nutrients out to tired muscles.
Recover Elite also provides you with an electrolyte blend to help replenish lost electrolytes and minerals following your long training sessions.
Protein powder mixes well with other recovery supplements like EndurElite Hydrate Elite to support long-distance training goals.
Daily Support
Your daily supplement plan needs to match your Ironman training load. A strong base includes vitamin D for bone health and daily greens powder for antioxidant support. These basics help you stay healthy during hard training blocks.
At the foundation, utilize a quality multivitamin that can help fill nutritional gaps. This will help keep your body and system optimized and allow you to train hard.
Many athletes mix adaptogenic mushrooms into their morning routine to boost mental focus and endurance on long training days.
But the bottom line here is that your body needs extra care during Ironman training peaks. Omega-3s fight training stress and support joint health. To further focus on joint health, grab a dedicated joint product like EndurElite Joint Elite.
Creatine is another supplement to consider as it can help improve muscle recovery between swim, bike, and run sessions.
Each supplement plays a key role in keeping you strong through months of tough training and race prep.
EndurElite Favorites
When it comes to your Ironman training plan, EndurElite is here to support you and your results. EndurElite was built for elite endurance athletes, so it’s no shock that so many athletes love what we have to offer.
The EndurElite Perform Elite gives you fast energy during long training sessions. This fuel mix has the right balance of carbs and electrolytes to keep you strong through hours of training.
Many triathletes love the clean taste and easy-to-mix formula.
EndurElite Perform Elite and Recover Elite make a perfect pair for race prep and recovery. You can look at these two products as your bookends. Perform Elite is a great pre-workout formula, while Recover Elite helps you bounce back and recover following long and intense training sessions from your Ironman training plan.
How to Incorporate Supplements into Your Ironman Training Plan
Your supplement plan needs to match your Ironman training goals. A smart Ironman training plan with supplementation helps you train better and recover faster.
Below are some things to remember, as well as how to incorporate supplements into your plan:
- Take a protein powder right after your training sessions to support muscle recovery.
- Drink electrolyte drinks during all training sessions longer than 60 minutes. This stops you from getting tired and keeps your energy high.
- Use BCAAs during hard training sessions to protect your muscles from being broken down and used as energy. Mix one serving with water and sip it through your workout.
- Add creatine to your post-workout shake on strength training days. Five grams helps your muscles recover faster.
- Mix greens powder into your morning smoothie for better health. This gives you vitamins that help you stay strong through training.
- Pack small bags of protein powder and snacks for after-training recovery. These little baggies make it easy to refuel even at local triathlons to help your body start the recovery process.
- Test new supplements at least eight weeks before race day. Your body needs time to adjust to them, and you can determine if they are helping or not.
- Store your race-day supplements in clear bags with labels. This makes them easy to find during Ironman events.
- Keep a log of how supplements affect your training. Track what works best for your body, so you know what to stick with and what to eliminate.
- Put your daily supplements next to your water bottle at night. This helps you start off each training day on the right foot.
Conclusion
Smart supplement choices make a huge impact on your Ironman training plan. The right mix of pre-workout, intra-workout, and post-workout supplements helps push through tough training days.
Don’t neglect foundational supplements like a multivitamin, joint support, vitamin D, and omega-3s.
Athletes who strategically plan their supplement timing see better results in races.
And again, if you are new to this, it’s ok to ask for help from a professional. Get with a strength and conditioning specialist who can create a specific and individualized Ironman training plan for you. Likewise, speak with a sports nutritionist and allow them to create a supplement plan that is unique to your needs.
Putting all of this together will not only improve your training results, but also how you finish when you step up to the start line at the Ironman.
Ironman Training Plan Resources
- https://www.researchgate.net/publication/6219954_Nutritional_recommendations_for_competing_in_the_Ironman_triathlon
- https://www.5-4-2.com/blogs/training/10-best-supplements-for-ironman-training-from-protein-powders-to-recovery-aids
- https://www.triathlete.com/nutrition/the-real-scoop-on-pre-workout-supplements-for-triathletes/
