OPTIMAL NUTRITION STUDY FOR ELITE TRIATHLETES

Triathlon is a discipline of endurance whose three components: swimming, cycling, and running, alternate over a race. Triathletes must sustain prolonged efforts at varying intensities. Performance depends not only on physical preparation but also on specific nutritional strategies to ensure energy availability, support recovery, and prevent physiological imbalances. This thesis presents a critical overview of the fundamental relevance of macronutrients and micronutrients to endurance exercise, with particular emphasis on carbohydrate metabolism, glycogen stores, and the prevention of Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S). It also compares aerobic and anaerobic energy systems, with particular reference to the importance of metabolic flexibility in coping with efforts performed at variable intensities. Specific attention is paid to carbohydrate being the chief fuel, protein being accessible to muscles for repair and adaptation, and fatty acids being a stored energy supply for a longer duration. Periodization of carbohydrate consumption, effective nutritional timing (pre-exercise, intra-exercise, and post-exercise), and practical fueling strategies also find coverage. Special emphasis is paid to sensitive groups such as female athletes, adolescents, masters, and restricted dieters. The findings confirm that optimal nutrition for elite triathletes is not only a matter of covering energy demands, but also one of synchronizing intake with intensities of training and competitive events. Practical protocols such as carbohydrate loading, race-day fuelling, and post-exercise nutrition are central to a peak race performance, delay onset of fatigue, and protect long-term health.