Sports nutrition advice for triathletes

Triathlon requires not only physical endurance, but also the right nutritional strategy. Good nutrition and hydration ensure that you perform optimally during training, competition and recovery periods. 3Action Sports Nutrition offers everything you need to optimize your performance, from the Ultra Fuel Energy Drink for long-lasting energy to the Hydration Tabs for optimal electrolyte balance.

1. Before the race – Energy building and hydration

Good preparation starts 2-3 hours before the start . Focus on slow carbohydrates and electrolytes to provide your body with a stable energy supply and to arrive at the start sufficiently hydrated .

Recommended products:

✔ 3Action Oat Energy Bar – Slow carbohydrates for long-lasting energy.
✔ 3Action Energy Drink – Drink 30 minutes before the start for a controlled energy boost.
✔ 3Action Ultra Fuel Energy Drink – Drink 500 ml 30-45 minutes before the start for long-lasting energy thanks to a slow carbohydrate release + electrolyte supplement for a good fluid balance.

Advantages:

✅ Stable energy supply
✅ Optimizes hydration and electrolyte balance
✅ Prevents energy crash during the race

2. During the race – Endurance, energy replenishment and muscle protection

You lose a lot of energy, fluid and electrolytes during the race. The Ultra Fuel Energy Drink provides you with a high dose of carbohydrates and electrolytes, while the Hydration Tabs provide you with extra electrolytes without extra sugars.

Phase by discipline:

Swimming (preparation – no food during the swimming section):
👉 Make sure you are well hydrated beforehand, so that you are well prepared before entering the water.

Cycling (longest phase – refueling and avoiding cramps):
✔ 3Action Ultra Fuel Energy Drink – 500-750 ml per hour for long-lasting energy without peaks or troughs.
✔ 3Action Energy Gels – For extra energy during intensive moments such as climbs.
✔ 3Action Carbofruit – A quick and easy source of energy on the go.
✔ 3Action Magnesium Liquid – Supports muscle function and prevents cramps.
✔ 3Action Hydration Tabs – Add 1 tab to 500-750 ml of water. The tabs replenish electrolytes without added sugars, ideal for cycling and running phases, especially in warm weather!

Running (final phase – extra energy and focus):
✔ 3Action Energy Gels – For a boost of energy and focus during the last kilometers, possibly a Liquid Energy Gel with added guarana.
✔ 3Action Hydration Tabs – keep your electrolyte balance optimal without extra carbohydrates.

✔ 3Action Guarana – Guarana is a natural form of caffeine that provides an extra 'boost', increased alertness and reduced fatigue. Ideal during the last kilometers!

Advantages:

✅ Constant energy with the Ultra Fuel Energy Drink
✅ Avoid muscle fatigue and cramps with Magnesium Liquid and Hydration tabs
✅ Stay well hydrated without carbohydrate overload with the Hydration Tabs

✅ Increased mental sharpness and extra boost from Guarana while running

3. After the race – Recovery and muscle building

After the race it is important to recover quickly and nourish your muscles for the next training.

Recommended products:

✔ 3Action Recovery Shake – Take this within 30 minutes of finishing for a quick protein and carb replenishment.
✔ 3Action Protein Bar – A convenient protein-rich snack for on the go.
✔ 3Action Collagen Protein – Supports joints and tendons, important after a long race.

Advantages:

✅ Accelerates muscle recovery and reduces muscle pain
✅ Restores energy supplies and prepares you for the next workout
✅ Supports joints and tendons

4. Daily support for triathletes

A good foundation in your daily diet supports your strength and endurance, especially during intensive training periods.

Recommended products:

✔ 3Action Whey Protein Shake – Supports muscle recovery and building.
✔ 3Action Night Protein – Slow proteins for recovery during sleep.
✔ 3Action Multivitamins – Supports the immune system and prevents deficiencies, top athletes have an increased need for vitamins and minerals.

✔ 3Action Collagen Protein – Supports joints, tendons, muscles and cartilage and reduces the risk of injuries.

Advantages:

✅ Continuous protein supply and muscle recovery
✅ Supports the immune system and general health
✅ Prevents muscle breakdown and accelerates recovery

✅ Protection of joints, tendons, cartilage and muscles

Summary: Your 3Action Sports Nutrition Plan for Triathlon

Phase	Products	Advantages
In advance (2-3 hours before the start)	Oat Energy Bar, Energy Drink, Ultra Fuel Energy Drink	Build energy and optimize hydration
Swimming (preparation)	Pre-hydrate with Ultra Fuel Energy Drink, possibly supplemented with Hydration tabs	Prevents dehydration and loss of energy
Cycling (refueling)	Ultra Fuel Energy Drink, Energy Gels, Carbofruit, Magnesium Liquid, Hydration Tabs	Constant energy, replenish electrolytes, prevent cramps
Running (final phase, mental focus)	Energy Gels, Hydration Tabs, Guarana	Extra energy and focus for the last kilometers
After the race (recovery)	Recovery Shake, Protein Bar, Collagen Complex	Accelerate muscle recovery and replenish energy
Daily	Protein Shake, Night Protein, Multivitamins, Collagen Protein	Constant protein supply, recovery, protection and immune support

 

3Action Sports Nutrition – Choose your energy !