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Microplastics & Performance: What Every Triathlete Should Know

Mar 14, 2025

You're checking all the right boxes to optimise your performance - good fuel, hydration, sleep and recovery. No way would you put anything toxic into your body.

But what if there’s an invisible substance leaking into your system without you even knowing?

I’m talking about microplastics and they're not just floating around in the ocean anymore. They're showing up in places you'd least expect, including your bloodstream.

There’s a sneaky, microscopic invader you're probably overlooking and in this episode, I'm joined by Dr. Heather Leslie, one of the world's leading researchers on microplastics, to shed some light on this topic that's both mind-blowing and crucial for athletes looking to optimise their performance and health.

Dr. Leslie is a renowned researcher specialising in plastic and chemical pollution and gained international recognition for her groundbreaking discovery of microplastics in the human bloodstream. In 2024, she established an independent consulting and research company based in Amsterdam.

During our conversation, we explore what microplastics are, how they get into our systems, their potential impact on our health and performance and most importantly, what we as triathletes can do to reduce our exposure.

The Science Behind the Concern

While we've long understood the environmental impact of plastic pollution, recent research has unveiled a more personal threat. These microscopic particles have been detected in human blood, organs and tissue. For athletes who demand optimal functioning from every cell in their bodies, this discovery demands our attention.

These particles aren't just passive passengers in our systems – they're potential disruptors of the very mechanisms we rely on for peak performance. Every gel packet, every sports drink bottle, every synthetic performance fabric is yet another source of microplastic exposure. And the implications for recovery, inflammation and long-term health are only beginning to emerge.

Strategic Solutions for the Modern Athlete

While eliminating microplastic exposure entirely may be impossible in today's world, we can implement strategic changes to minimise their impact:

Rethink Your Hydration

Cycling with a glass water bottle might not be a great idea, but start thinking of ways to transform your hydration strategy so you’re not consuming from plastic bottles.

Although not as light as plastic, stainless steel containers are a great compromise, particularly during long training sessions where heat and sunlight can accelerate plastic degradation.

Come race day, there’s not much we can do about those plastic cups that have been sitting in the sun all day. Instead of striving for perfection, Dr. Leslie encourages us to take personal responsibility to mitigate plastic exposure wherever it’s in our control.

Nutrition Refinement

Revolutionise your food storage and preparation methods. Glass containers are a barrier between your carefully planned nutrition and potential plastic contamination. Consider this particularly crucial for pre-race meal prep and recovery nutrition.

Training Gear Innovation

While synthetic fabrics have revolutionised athletic wear, consider strategically incorporating natural fibres, especially in base layers where skin contact is highest. This isn't about compromising performance – it's about making informed choices for long-term athletic health.

Recovery Environment Optimisation

When it comes to recovery time, think about your home environment and the plastics you might be able to eliminate. Sourcing unpackaged produce and utilising bulk storage solutions for your training fuel isn't just environmentally conscious – it's a performance choice.

Innovation in the Sports Industry

As athletes, we're accustomed to adapting our approach based on emerging evidence. This situation calls for that same measured, strategic response. We're not suggesting an overnight revolution in your training regime, but rather a thoughtful evolution in how you approach your lifestyle as a triathlete.

True athletic excellence comes from addressing not just the obvious aspects of training, but also the subtle factors that influence our performance. In the case of microplastics, small changes to your daily nutrition and lifestyle choices can compound into significant benefits for both your performance on the race course and your long-term health.

Resources Mentioned:

Dr Heather Leslie Website: https://heather-leslie.com

Contact email: [email protected]

Linkedin: https://www.linkedin.com/in/heatheraleslie/