Nutritional Strategies for Olympic Biathletes: A Practical Review
- Julian Simpson
- 3 days ago
- 3 min read
Fueling Your Performance: Lessons from Elite Biathletes
Biathlon—combining cross-country skiing with precise rifle shooting—is one of the most physically demanding sports out there. Elite biathletes don’t just need endurance; they also need steady hands, focus, and quick recovery. While most of us aren’t training for the World Cup, there’s a lot we can learn from their approach to training, nutrition, and recovery—especially if you’re an active adult or weekend warrior.
Training Smarts: How Elite Athletes Prepare
The world’s leading biathletes demonstrate high maximal oxygen uptake (VO2max), with males exhibiting values above 80 mL/kg/min and females above 65 mL/kg/min
Biathletes train year-round. From May to November, they focus on building a strong base, often completing up to 80% of their annual training during this time. This includes:
Endurance training at different intensities (mostly low-intensity, with occasional high-intensity efforts)
Strength and speed work to support skiing power and shooting stability
Training sessions ranging from 8–18 hours per week, depending on the season
Most sessions are low-intensity, which helps build a strong aerobic foundation, while higher-intensity sessions prepare the body for the bursts of energy needed in a race.
Eating for Energy: Nutrition Tips from the Pros
Biathletes burn a huge number of calories—sometimes over 7,000 kcal per day for men during intense training. While we might not need quite that much, the principles of fueling your body are the same: eat to match your energy demands, especially if you’re active multiple times per day.
Key takeaways:
Carbohydrates are critical. They fuel your muscles for long workouts and help maintain focus during tasks that require precision.
Protein supports recovery. Aim for a balanced intake after workouts to help repair muscles and maintain lean mass.
Micronutrients matter. Iron and vitamin D are particularly important for endurance athletes to maintain energy, immunity, and bone health.
Biathletes often periodize their nutrition, meaning they adjust what and when they eat based on the type, intensity, and duration of training. For example, higher-intensity sessions get higher carbohydrate support, while lower-intensity sessions may have less.
Recovery: Don’t Skip It
Training twice a day is common for biathletes. With short breaks between sessions, proper recovery is essential:
Eat a carbohydrate-protein mix immediately after training to replenish energy stores and repair muscles.
Timing matters—muscles absorb nutrients most effectively in the first 2 hours after exercise.
Even if you train only once a day, the principle applies: recovery isn’t optional; it’s where the gains happen.
Supplements: Helpful but Not Magical
Some supplements may enhance performance, but in biathlon, they come with unique challenges:
Caffeine can improve endurance but may make your hands shake, affecting precision tasks.
Creatine and beta-alanine help with short bursts of power, but weight gain or stomach issues can be a downside.
Tart cherry juice may improve sleep, which is crucial when competing in multiple events over several days.
The key takeaway? Supplements can help, but they should complement—not replace—a well-balanced diet and smart training plan.
Lessons for Everyday Life
Even if you’re not skiing with a rifle, these lessons can apply to anyone trying to stay active and healthy:
Match your food to your activity. Fuel your body for what you actually do.
Prioritise recovery. Muscles and joints need time to repair.
Balance intensity with rest. Most exercise should be sustainable; occasional high-intensity bursts build extra capacity.
Stay hydrated and mindful of micronutrients. Iron, vitamin D, and overall hydration support energy, immunity, and recovery.
Be cautious with supplements. Always consider potential benefits and downsides.
By learning from elite athletes, we can better understand how to train smarter, recover faster, and fuel our bodies effectively—whether it’s for a weekend hike, a local fun run, or just everyday life.
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Gawelczyk M, Kaszuba M, Petr M. Nutritional Strategies for Olympic Biathletes: A Practical Review. Nutrients. 2025 Oct 28;17(21):3385. doi: 10.3390/nu17213385. PMID: 41228458; PMCID: PMC12610545.
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