Fueling Fast: An Olympic Medalist’s Guide to Supertri Nutrition
By Beth Potter
Pro Triathlete
Two-time Olympic triathlon medalist Beth Potter shares her race-tested nutrition secrets for dominating short-course racing.
The difference between a personal best and a disappointing finish often comes down to one thing: what you put in your body. Here’s my behind-the-scenes look at fueling for Supertri events, with strategies that work whether you’re racing as a pro or just diving into age-group competition.
Pre-Race Prep: Building Your Energy Bank
In the days leading up to a Supertri race, my focus is on maintaining consistently high energy levels.
It’s easy to under-fuel when traveling or when easing back on training volume, so I make a conscious effort to snack often and eat enough. I always pack Clif Bars and Honey Stinger Waffles—they’re easy to grab on the go and digest well. Throughout the day, I’ll sip on bottles of Maurten 320 mixed with SiS Electrolyte Tablets. It’s a great way to sneak in more carbohydrates while staying hydrated.
Sleep and recovery are also crucial in the lead-up to a race. One thing I’ve added to my routine is Pillar Performance Triple Magnesium. I take it an hour or two before bed, and I find it really helps me wind down and sleep better.
Game Day Fuel: Ready, Set, Race
My race morning routine is all about familiarity and calm.
No matter where I am, I start the day with Stoked Oats Granola Superfood to ensure I have enough calories in my system and then continue to snack until a few hours before the race start.
Two hours before the race start, I take the Maurten Bicarb System. It helps buffer lactic acid, allowing me to push harder for longer, which is especially important in the fast and furious Supertri format.
About twenty minutes before the start, I top off my energy with a Maurten Gel 100. That last bit of fuel helps keep me sharp and focused right from the gun.
Mid-Race Nutrition: Staying Strong When It Counts
Even though Supertri races are short, they’re all-out from start to finish. It’s still important to stay on top of fueling.
On the bike, I’ll sip from a bottle with Maurten Drink Mix 160 and SiS Electrolyte Tabs. It gives me just enough energy and hydration to stay strong without upsetting my stomach.
When I can, I’ll also take a second Maurten Gel 100 about two-thirds of the way through the race. Timing is tricky depending on the course layout and how things are going, but if I get a window, I’ll get it down. It makes a big difference in helping me hold pace through to the finish line.
Recovery Mode: From Finish Line to Feeling Fine
Recovery starts the moment I cross the line.
The first thing I do is have a SiS REGO Rapid Recovery shake. It’s got the right blend of carbs and protein to kickstart muscle repair, and honestly, it tastes like a proper treat after a hard effort. Getting this in quickly really sets me up for the next training session or race.
And as soon as I’m back in my room, I get into my Normatec boots to help flush the legs and reduce soreness. It’s a small thing that goes a long way, especially during a packed race schedule.
New to Supertri? Here’s What I Wish I’d Known
If you’re just getting started with Supertri or shorter-format racing, here are a few things I’ve learned that might help:
Practice your fueling in training. Never try something new on race day—use your sessions to figure out what works for your body.
Keep it simple. Stick to products you know, and don’t overload with too many different things at once.
Prioritize your sleep. A well-rested athlete performs better, and magnesium helps me wind down and recover.
Don’t be afraid to eat more than you think you need. Especially in the 48 hours before your race—your body needs the fuel to perform.
Whether you’re a seasoned racer or just dipping your toes into the Supertri world, I hope this helps you feel more confident, prepared, and ready to go fast. See you on the start line!