Your gear is packed and on its way to your destination race. You have pre- and post-race food prepped and put in a cool, dry place. And you have healthy snacks on hand for the long road ahead. But aren’t you forgetting something?
Supplements! These are just as important to your nutrition plan as all of the food and training you have in the bag. As tri season nears, be sure you pack a few must-have vitamins and supplements to round out your healthy, race-ready body — no matter how far you travel. Here’s what we never forget to take with us on the road (in no particular order):
Multi-vitamin – We have been taking First Endurance Multi-Vitamin for years, mainly because it’s effective as well as race-legal. As professionals, we are frequently tested and have to be extra conscientious of our supplementation. Also, this multi-vitamin was especially formulated for endurance athletes, offering antioxidant protection. Full disclosure: If we run out of First Endurance, we substitute with Solaray Mega Multi Mineral with Iron, because it contains the vitamins and minerals we need, plus a full-range of amino acids.
Adaptogen – We use First Endurance Optygen regularly and feel it has a positive effect on our performance, as this helps reduce certain stressors that are related to endurance activities.
Fish oil – A lot of research has shown that the modern day diet is very low in omega-3 fatty acids. That’s why Amy and I take fish oil softgels daily. If you prefer liquid supplements, I suggest choosing a flavored fish oil. (Note: If you’re allergic to fish or shellfish, flaxseed oil is a comparable omega option.)
Vitamin D3 – Recent research has shown that vitamin D3 can help with bone health and immune function, making this supplement an obvious go-to while traveling.
*Please note: Since Amy and I are not doctors, we strongly suggest you consult your healthcare professional for a personalized recommendation or in case you have questions about specific supplements.
Amy Marsh is a four-time Ironman champion, two-time IronDistance champion, and was named the 2010 USAT Long Distance Triathlete of the Year. Brandon Marsh has been competing in triathlons since 1988, and can be counted on to be a top-10 contender in every event he enters. Got a question about swim-bike-run or sports nutrition for Team Marsh? Email them at email@example.com. ‘Like’ them on Facebook or follow on Twitter: Brandon @BrandonMarshTX and Amy @AmyCMarsh.