Triathlon Nutrition Academy

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Why Eating Healthy Isn't Enough to Fuel a Triathlon with James Anderson

Thu, 30 Jul 2026 17:00:00 +0000

You can eat really good food all day long and still have no idea how to fuel a triathlon.

Dr James Anderson is a dentist, a Triathlon Nutrition Academy athlete and one of the most organised humans you will ever meet. Smoothie bags prepped in the freezer. Snack bags packed for every work day. Quality food, every single day. He was still eating the wrong things at the wrong time for three sports, and he had no idea until he went looking for the gaps. In this episode James shares what changed between joining the Academy and crossing the line at his first 70.3 in New Mexico, including the quadrathlon that scared him into taking the detail seriously, what carb loading and sodium loading did for his cramping and headaches, and the moment on the run where his fuel stopped working and he had to think his way to the finish line.

WHAT YOU WILL TAKE AWAY

Why eating healthy and fuelling for triathlon are two completely different skills
What being super organised with food still misses when you are training for three sports
How conflicting advice online leaves smart, capable athletes stuck in paralysis by analysis
What carb loading and sodium loading did for a big athlete racing at altitude
How to troubleshoot on course when your race nutrition stops working, instead of taking a DNF
Why James is leaving his bike computer and Strava behind next time

TIMESTAMPS

00:00 Eating well and fuelling for triathlon are not the same thing

00:33 Meet Dr James Anderson, dentist and TNA athlete

01:47 The bike shop moment and a very optimistic swim time

05:26 Fitting three sports around a full time job and a business

06:40 The Apple Blossom story

09:04 Organised, disciplined and eating the wrong things at the wrong time

10:40 Why a smart, capable guy could not work it out on his own

12:51 The Mount Taylor quadrathlon reality check

16:27 How the nutrition actually went at his first 70.3

19:16 Open water panic and the note in the swim cap

25:00 What he would do differently next time

29:18 The Power Hour crew and what is next

31:10 Nobody is born knowing this

GUEST

Dr James Anderson is a dentist based in New Mexico, USA, a Clydesdale age grouper and a Triathlon Nutrition Academy athlete who has just finished phase three of the program. He fell for the sport after seeing his first triathlon bike in a bike shop, raced sprint distance for three years and Olympic distance for two, and recently completed his first 70.3, the longest event he has ever raced. He is not on social media, so the best place to find him is in the TNA Power Hour.

WANT THIS FOR YOURSELF

Nobody is born knowing how to fuel three sports and you will not learn it at school or at uni. Get your name on the list for the next cohort of the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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How Do You Carb Load for a Triathlon Without Feeling Bloated and Heavy?

Thu, 23 Jul 2026 23:13:13 +0000

Want to build your own carb loading plan? Grab my complete Carb Loading Masterclass here: https://www.dietitianapproved.com/carb-loading

A giant bowl of pasta the night before your race is not carbohydrate loading. Not even close.

In two decades of working with age group triathletes, Taryn has never met one who carb loads properly. This episode fixes that once and for all. It breaks down the science of carbohydrate loading, why it is genuinely free speed out on the course, and the handful of mistakes that leave you feeling bloated, heavy and fading in the back half of your race.

WHAT YOU WILL LEARN

What carbohydrate loading actually is, and why it is not the same as demolishing a pasta dinner
Why carb loading delays fatigue rather than making you faster, and how it is worth 1 to 3% performance out on course
The five common mistakes that leave you bloated and heavy (you are almost certainly doing at least one)
Why the number on the scales going up is a sign you have done it right, not a reason to panic
Whether women really do carb load worse than men, and what the research actually says

TIMESTAMPS

00:00 The pasta party myth

01:44 Why no triathlete carb loads properly

03:38 What carbohydrate loading actually is (glycogen, the fuel tank and supercompensation)

06:07 Free speed: why it delays fatigue instead of making you faster

07:21 The evidence: 90 minutes and a 1 to 3% gain

08:44 The five mistakes that leave you bloated and heavy

14:20 Do women carb load worse than men?

18:23 How to build your own carb loading plan

22:37 The five big takeaways

STUDIES MENTIONED

- McLay, R. T., Thomson, C. D., Williams, S. M., & Rehrer, N. J. (2007). Carbohydrate loading and female endurance athletes: Effect of menstrual-cycle phase. International Journal of Sport Nutrition and Exercise Metabolism, 17(2), 189-205. https://doi.org/10.1123/ijsnem.17.2.189

- Tarnopolsky, M. A., Zawada, C., Richmond, L. B., Carter, S., Shearer, J., Graham, T., & Phillips, S. M. (2001). Gender differences in carbohydrate loading are related to energy intake. Journal of Applied Physiology, 91(1), 225-230. https://doi.org/10.1152/jappl.2001.91.1.225

- James, A. P., Lorraine, M., Cullen, D., Goodman, C., Dawson, B., Palmer, T. N., & Fournier, P. A. (2001). Muscle glycogen supercompensation: Absence of a gender-related difference. European Journal of Applied Physiology, 85(6), 533-538. https://doi.org/10.1007/s004210100499

- Wismann, J., & Willoughby, D. (2006). Gender differences in carbohydrate metabolism and carbohydrate loading. Journal of the International Society of Sports Nutrition, 3(1), 28-34. https://doi.org/10.1186/1550-2783-3-1-28

BUILD YOUR OWN CARB LOADING PLAN

You cannot copy a carb loading plan from your training buddy, your coach or the internet, because it is so individual. So Taryn has taken everything she teaches inside the Triathlon Nutrition Academy and put it into a complete carb loading masterclass, open to the public. Three video lessons, just over an hour, plus the exact tool she uses with her athletes to calculate your specific numbers and build your plan. Grab it here: dietitianapproved.com/carb-loading

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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If Challenge Roth Is On Your Bucket List, Listen to This First

Thu, 16 Jul 2026 17:00:00 +0000

Thinking about putting Challenge Roth on your bucket list? Three TNA athletes just raced it, and they are telling you exactly what to get right before you sign up.

Three TNA athletes share what it really takes to race Challenge Roth, from importing race nutrition into Australia to riding through Solar Hill. Real lessons on fuelling, logistics and pacing for anyone with this iconic full distance race on the bucket list.

Jo, Lisa and Leanne are all TNA athletes, all from Queensland, and they have just ticked one of triathlon's biggest bucket list events off the list: Challenge Roth in Bavaria, Germany. In this episode they share what training for and racing this iconic full distance event was really like, from importing race nutrition into Australia to talking themselves through a mid-race gut issue on the run.

In this episode you will learn:

Why Australians book Challenge Roth through a travel company, and how fast the race actually sells out
What to pack, and import, when the on-course sports nutrition brand is not sold at home
How to handle a mid-race gut issue without abandoning your fuelling plan
Why nailing your everyday training nutrition is what actually gets you to the start line healthy
Why hiring a bike for race day can cost you more than it saves
What Solar Hill is really like, and why it might make you cry

TIMESTAMPS

00:00 Cold open: why you should never hire a race bike

00:41 Meet Jo, Lisa and Leanne, fresh from racing Challenge Roth

01:04 What Challenge Roth actually is, and why Solar Hill is legendary

02:06 Did the race live up to the hype

02:36 Leanne on her 19th full distance race, and feeling her best yet

03:10 Jo's emotional swim start and watching Lucy Charles-Barclay

04:33 5am beers and the Bavarian party atmosphere

05:02 Lisa on finally racing the event she watched her husband race in 2018

05:27 Getting a start line spot, and why you need a travel company

07:02 Packing and importing race nutrition from Australia to Germany

08:42 Smuggling Tim Tams, Vegemite and a confiscated jar through customs

09:19 Travelling with family, bike bags and European train stairs

10:38 Arriving early to acclimatise to the European heatwave

13:00 What they would have changed about their preparation

14:03 Testing a new tri suit at the swim practice, not on race day

14:37 Did race day nutrition go to plan

15:11 Lisa's mid-race stomach upset, and how dry pretzels fixed it

16:55 Jo losing her appetite in the carb-loading days before the race

17:50 Race morning timing, and eating on an 8:15am wave start

20:17 Jo's decision to build her own race after a stress fracture

24:10 Solar Hill: riding through a wall of 300,000 people

26:40 What they would change if they raced it again tomorrow

32:31 Their best advice if Roth is on your bucket list

33:37 How long it actually took to prepare

34:24 Why nailing everyday training nutrition kept them consistent

35:43 Practising on gravel, and an 18 month lead-in block

37:06 Confidence in your coach, and the surprises on race day

39:42 What's next: Norseman, a sub four hour marathon and a Roth return

45:10 Final thoughts and a well-earned rest

Jo Hurley, Lisa McDonald and Leanne Coghill are all Triathlon Nutrition Academy athletes and all Queenslanders, who travelled to Bavaria this year to take on Challenge Roth between them.

If Challenge Roth, or your first full distance race, is on your radar, the Triathlon Nutrition Academy is where we help you build a fuelling plan you can trust on race day. Get on the waitlist here.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Pros Are Fuelling at 200g of Carbs an Hour. Should You?

Thu, 09 Jul 2026 17:00:00 +0000

Pros are fuelling at up to 200 grams of carbs an hour. Should you be chasing that number too?

High carb fuelling is the hottest topic in endurance sport right now, and the numbers keep climbing. INEOS Grenadiers are fuelling their riders at up to 150 grams of carbs an hour on big Touar de France stages, and pro triathlete Cameron Wurf recently said he took on 200 grams an hour on the bike in a recent Ironman (yes, 200, in one hour). Every age grouper watching that unfold is tempted to copy it. In this episode Taryn breaks down the real science behind high carb fuelling, why it works for the pros, and the one thing most age group triathletes skip completely before they try to chase that number themselves.

You'll learn:

Why the pros are pushing carb intake so high, and what the official guidelines actually say
The genuine recovery benefits of higher carb fuelling, backed by real research
Why eating past your absorption ceiling can wreck your race instead of fuelling it
Why your fuelling ceiling is nothing like the pro's ceiling, and why that's completely fine
A real athlete example of building fuelling tolerance the right way, over time, not overnight

TIMESTAMPS

00:00 Why high carb fuelling is exploding in endurance sport

01:24 Meet Taryn and what this episode covers

02:19 The science behind pro level carb intake

03:42 The recovery benefits backed by research

04:08 The catch: high dropout rates from gut issues

05:14 Why there is a ceiling on how much carb can help you

05:38 The cycling study that found more was not always better

06:34 Where unused carbs actually go

07:01 Why your absorption capacity is not the same as anyone else's

08:07 The trap of copying the pro's number

09:39 How the pros actually built their tolerance

10:51 Why gut training is not a DIY podcast protocol

11:54 What you can start doing today

13:34 Case study: Lynn's fuelling turnaround

15:11 The real takeaway: find your number, not theirs

REFERENCES

- King, A. J., O'Hara, J. P., Morrison, D. J., Preston, T., & King, R. F. G. J. (2018). Carbohydrate dose influences liver and muscle glycogen oxidation and performance during prolonged exercise. Physiological Reports, 6(1), e13555. https://doi.org/10.14814/phy2.13555 | PubMed

- Viribay, A., Arribalzaga, S., Mielgo-Ayuso, J., Castañeda-Babarro, A., Seco-Calvo, J., & Urdampilleta, A. (2020). Effects of 120 g/h of carbohydrates intake during a mountain marathon on exercise-induced muscle damage in elite runners. Nutrients, 12(5), 1367. https://doi.org/10.3390/nu12051367 | PubMed

- Urdampilleta, A., Arribalzaga, S., Viribay, A., Castañeda-Babarro, A., Seco-Calvo, J., & Mielgo-Ayuso, J. (2020). Effects of 120 vs. 60 and 90 g/h carbohydrate intake during a trail marathon on neuromuscular function and high intensity run capacity recovery. Nutrients, 12(7), 2094. https://doi.org/10.3390/nu12072094 | PubMed

- Hearris, M. A., Pugh, J. N., Langan-Evans, C., Mann, S. J., Burke, L., Stellingwerff, T., Gonzalez, J. T., & Morton, J. P. (2022). 13C-glucose-fructose labeling reveals comparable exogenous CHO oxidation during exercise when consuming 120 g/h in fluid, gel, jelly chew, or coingestion. Journal of Applied Physiology, 132(6), 1394–1406. https://doi.org/10.1152/japplphysiol.00091.2022 | Free full text

- Wilson, P. B. (2026). A narrative review of the high-carbohydrate fueling revolution (≥100 g/h) in the professional peloton. Sports Medicine, 56(2), 295-313. https://doi.org/10.1007/s40279-025-02372-6

Our final cohort of the Triathlon Nutrition Academy for the year is opening again soon. If dialling in your race fuelling and training your gut to handle it is something you need to work on, register your interest now.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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How to Swim Faster Off Just Three Sessions a Week

Thu, 02 Jul 2026 17:00:00 +0000

Swimming more laps won't make you a faster triathlete. A three-time Olympian who used to swim 80 kilometres a week is here to tell you why.

Brian Johns is a three-time Olympian, former short-course 400-metre individual medley world record holder and now Head of Coaching Science at FORM. He's spent the back half of his career figuring out why some swimmers keep improving and others stay stuck in the same lane (sometimes literally), and in this episode he brings that to the time-poor triathlete who swims two or three times a week.

In this episode you'll learn:

Why more kilometres in the pool almost never equals a faster triathlon swim
The exact plan for getting faster off just three sessions a week, no coach required
How to tell the difference between working hard and actually improving
The recovery trick Brian used between a late session and an early morning swim
Why open water fear is really about exposure rather than fitness, and the simple fix that builds confidence fast
How to practise sighting in the pool long before race day
A one-word cue to keep you calm and swimming smooth when the start line gets choppy

TIMESTAMPS

00:00 Welcome to Brian Johns, Olympian, coach and FORM scientist

01:13 From 80km swim weeks to his best ever Olympic final

05:08 The injury that taught him to read his body's red flags

08:37 Why more metres doesn't mean a faster swim

13:03 The fuel check before you add more volume

15:21 How to teach technique without overloading a tired swimmer

19:30 What FORM Score reveals about real swimming efficiency

22:37 The one habit that separates improving swimmers from plateaued ones

27:10 Why open water rattles even confident swimmers

31:47 Learning to sight, the skill most triathletes skip

36:52 Surviving a rough, choppy race day swim

42:00 The three-sessions-a-week plan for the unsupported triathlete

48:18 Brian's go-to drill for every triathlete

50:43 Where to find Brian and FORM Goggles

ABOUT BRIAN JOHNS

Brian Johns is a Canadian three-time Olympian and former short-course 400-metre individual medley world record holder. He's the most decorated swimmer in Canadian university history, winning 33 of 34 races at the University of British Columbia and earning Canadian Interuniversity Sport Male Swimmer of the Year three times. After retiring from competition, Brian moved into coaching and now works as Head of Coaching Science at FORM, the smart swim goggles company, helping swimmers and triathletes train and race smarter with real-time data.

https://au.formswim.com/

You can train smarter in the pool, but if your fuelling isn't dialled in, you're leaving performance on the table too. That's exactly what we work through inside the Triathlon Nutrition Academy.

If you're ticking off the macro boxes every day without ever really being taught how to eat, the Triathlon Nutrition Kickstart course is built for exactly that. Learn how to fuel your training and recovery properly so you're never stuck when the plan changes. Head to dietitianapproved.com/kickstart

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Why Tracking Calories Is Making You Slower (Not Leaner)

Thu, 25 Jun 2026 17:00:00 +0000

Is your calorie tracking app actually working against you?

You're logging everything, hitting your macros and training hard but your long sessions are falling apart, the scale won't budge and you're exhausted in a way that sleep just isn't fixing. The app says you're on track. So what's going wrong?

In this episode, Advanced Sports Dietitian Taryn Richardson breaks down why calorie and macro tracking apps - even the good ones built for active people - were never designed to teach a triathlete how to eat. The maths is educated guesswork, the protein targets are built backwards, and the app has no idea how to help you when your kid gets sick and your afternoon session gets cancelled.

In this episode you'll learn:

Why calorie apps were built for the sedentary population and why that model falls over for a triathlete training 10 to 20 hours a week
How inaccurate your wearable device actually is at measuring calorie burn (spoiler: up to 93% off)
Why the standard percentage-based protein model cuts your protein at the exact moment you need it most
The difference between hitting your macro numbers and actually knowing how to eat
Why underfuelling sneaks in even when you're tracking perfectly - and how quickly it affects your training
Two real athlete examples: one who was significantly underfueled despite doing everything the app said, and a vegan athlete whose app couldn't come close to meeting her needs

What it actually looks like to fuel for the work required, adjust on the fly and never need the app to make a decision for you

TIMESTAMPS

00:00 Introduction: the athlete who's doing everything right and still going backwards

02:42 Why calorie apps were built for weight loss, not endurance athletes

05:29 The fundamental problem: apps treat food as a budget, your body treats it as fuel

06:59 How inaccurate is your wearable at measuring calorie burn? Stanford research

09:01 The problem with estimating calories in — why we're all bad at it

11:22 Why percentage-based protein targets are built wrong for athletes

14:16 Hitting your macros is not the same as eating well

16:59 The knowledge gap: how to eat for a light day versus a heavy training day

18:28 When life throws a curveball - why the app can't help you adapt

20:18 How underfueling sneaks in (2023 REDS consensus statement)

21:39 What fueling for the work required actually means

22:39 Athlete example 1: training tanked despite doing exactly what the app said

24:44 Athlete example 2: vegan athlete whose app could never meet her needs

27:04 TLDR summary: macros versus nourishment, the knowledge gap, and what to do next

STUDIES MENTIONED

- Shcherbina A, et al. (2017). Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. *Journal of Personalized Medicine, 7*(2), 3. https://doi.org/10.3390/jpm7020003

- Mountjoy M, et al. (2023). 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). *British Journal of Sports Medicine, 57*(17), 1073-1097. https://doi.org/10.1136/bjsports-2023-106994

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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How to Fuel Your First Ironman and Actually Enjoy It with Lily Godding

Thu, 18 Jun 2026 17:00:00 +0000

What does it actually take to finish your first Ironman at 22 years old - and cross that finish line with a smile?

Lily Godding is a TNA athlete, a rugby rep player and a chef who had never raced a triathlon three years ago. On the weekend, she crossed the finish line of Ironman Cairns 140.6 in 13 hours, 21 minutes and 54 seconds. In this episode, Taryn sits down with Lily just days after the race to talk about what it took to get there — the brutal washing-machine swim, the six-and-a-half-hour bike leg, and the moment on the run where Lily quietly reminded herself: I can do hard things.

What you'll hear in this episode:

What Lily's nutrition looked like before TNA - and how far off the mark it was
How her race nutrition plan held up across 140.6km (spoiler: to a T)
The biggest mistakes younger triathletes make with nutrition and training
Why she almost didn't join TNA because of the price — and what changed her mind
How good recovery nutrition had her collecting her own bike the morning after the race
What Lily wishes she'd known sooner, and her advice for anyone tackling their first Ironman

TIMESTAMPS

00:00 Lily opens: race nutrition to a T — gut trained, fuelled, mapped out

00:26 Welcome — Taryn introduces Lily, Ironman Cairns finisher

00:56 From rugby to triathlon: how Lily balances two completely different sports

02:11 What made her fall in love with triathlon and sign up for a full Ironman?

03:02 Is Ultraman next? Lily's answer: a faster Ironman and maybe Kona

03:14 Come-down after Cairns — take me back to the finish line

03:54 The finish line moment: electric, community, absolutely amped

05:00 Taryn preps the toughest moment question

05:20 The toughest moment on course: the brutal washing-machine swim

06:38 70 people pulled from the water — absolute carnage

07:22 What a 13:21:54 finish at 22 years old actually meant to Lily

08:34 What young triathletes get wrong: nutrition and overtraining

09:49 Lily admits to being the over-trainer (just ask coach Pablo)

10:06 Advice for younger athletes who think nutrition can wait

10:24 TNA's first module: recovery nutrition changed everything

11:39 What Lily's nutrition actually looked like before TNA

13:05 Would she have finished Cairns without TNA?

13:20 "100% no. It was when I joined TNA I thought — yeah, I can do this"

14:00 How she tried to figure out nutrition on her own

14:27 Social media, the algorithm and the weight-loss noise aimed at female athletes

16:07 How TNA tuned out the noise — worksheets, carb loading, race plan

16:36 What TNA taught her about everyday eating

17:12 The forgotten stuff: colourful plate, healthy fats, nuts, seeds, beans

18:28 The protein myth - more protein isn't always the answer

19:03 Why nobody teaches us how to eat — health as a lifelong foundation

19:34 How did race nutrition hold up on race day?

20:01 Lily: to a T - gut trained, fuelled, everything consumed at the right time

20:55 The run: Coke, gels, chews and carrying her own water bottle

21:51 The one adaptation she'd make: take Panadol for tight calves and hamstrings

22:24 What would she do differently? Not play a rugby game the week before

22:59 First Ironman goal: just finish — next one is for performance

23:37 Recovery: went and got her own bike the morning after the race

24:31 The toilet test - she's perfected the technique

24:51 Balking at the price - what made Lily commit anyway

25:16 Joined in October after Port Macquarie with zero race nutrition plan

26:28 Is TNA worth the investment?

26:36 Lily: "113,472%. I would not be an Ironman finisher without TNA"

27:23 Youth alone isn't enough - nutrition is what gets you across

27:42 Advice for someone about to do their first Ironman

28:30 The finish line photo tip: arms up, smile, don't touch the Garmin

29:05 Has finishing an Ironman changed how Lily sees herself?

29:13 "I can do hard things" - the mantra that got her through lap three

29:49 The moment Taryn ran alongside Lily on the third lap

30:18 What's next: Kona, performance focus, so many years of triathlon ahead

30:57 The privilege of being able to race - and being an Ironman

31:14 Iron Woman? (Lily's aunt is campaigning for it)

31:26 Taryn's closing reflection on Lily's story — and the TNA CTA

33:54 Sign off

ABOUT THE GUEST

Lily Godding is a 22-year-old age-group triathlete, rugby rep player and TNA athlete from the Snowy Mountains, Australia. She completed her first sprint triathlon in November 2024 and progressed to Ironman 140.6 Cairns in June 2026, finishing in 13:21:54. A chef by trade, Lily balances high-level representative rugby with full Ironman training and gives a first-hand account of what evidence-based triathlon nutrition actually does for a young athlete.

Connect with Lily on Instagram: https://www.instagram.com/lily.godding

If the Cairns Ironman story has you thinking about your own race day nutrition, come and join us in the Triathlon Nutrition Academy. Head to dietitianapproved.com/academy and register your interest in our upcoming cohort.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Five Habits of Triathletes Who Reach the Start Line Ready to Race

Thu, 11 Jun 2026 17:00:00 +0000

Are you actually going to hit the start line ready - or are you going to arrive having done all the training but undone the work in race week?

Taryn is recording this one live from Cairns, where the TNA crew has flown in from all over the world to race the 70.3 and Ironman. Every single one of these athletes had their race nutrition dialled in months ago. Not this week. Not over last night's bowl of pasta. Months ago.

In this episode, Taryn shares the five habits that separate triathletes who arrive on race morning topped up, adapted and confident from those who roll up to the start line under-fuelled before the gun has even gone off.

What you'll learn:

Why race week is not the time to train harder or eat less - and what the taper trap actually does to your fuelling
How recovery nutrition session by session is what makes the hard work stick
Why rehearsing your race fuelling on long sessions is non-negotiable (and what happens when you wing it on race day)
The one habit that quietly takes more athletes out of their A-race than any fuelling mistake out on course
How to carb load properly - because no, it is not a giant bowl of pasta the night before

TIMESTAMPS

00:00 Introduction — Live from Cairns

06:37 Habit 1 — Bank the adaptations and protect the taper

09:11 Habit 2 — Recover from every session

12:38 Habit 3 — Rehearse race fuelling on long sessions

15:02 Habit 4 — Protect your immune system

17:48 Habit 5 — Plan and practise your carb load

20:14 Race Day Pack List

21:40 Summary and close

RESOURCES MENTIONED

Recovery Accelerator - the exact framework Taryn teaches TNA athletes for what to eat after every training session and every race (the four R's, when to eat, what to eat and when to prioritise it). You can get through it all in one trainer session or one long run

Free Race Day Pack List - everything you need for swim, bike and run, plus before and after your race, ready to print and reuse for every race

STUDIES MENTIONED

Gunzer, W., Konrad, M., & Pail, E. (2012). Exercise-induced immunodepression in endurance athletes and nutritional intervention with carbohydrate, protein and fat: What is possible, what is not? Nutrients, 4(9), 1187-1212. https://doi.org/10.3390/nu4091187

Knowledge of carbohydrate requirements does not predict carbohydrate intake around competition in endurance athletes. PMC11451575

(2025). A review of carbohydrate supplementation approaches and strategies for optimising performance in elite long-distance endurance. Nutrients, 17(5), 918. https://doi.org/10.3390/nu17050918

Gatorade Sports Science Institute. Dietary carbohydrate and the endurance athlete: contemporary perspectives.

If you want to toe a start line with the TNA crew somewhere in the world, get your name on the Triathlon Nutrition Academy waitlist at dietitianapproved.com/academy. You'll be first to know when the next cohort starts.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Does Hydrogen Water Actually Work for Triathlon Recovery?

Thu, 04 Jun 2026 17:00:00 +0000

Hydrogen water is all over your feed right now. Tablets, bottles, little machines bubbling away on the kitchen bench, all promising less soreness, faster bounce-back and recovery at the cellular level. But does it actually do anything for you as a triathlete, or are you about to drop sixty bucks on fizzy water?

In this episode I give you my honest, no-BS breakdown on hydrogen water. What it actually is, what the research genuinely says about recovery and performance, and whether it earns a spot in your toolbox. Then I run the actual numbers on what it costs to replicate the research dose (you might want to sit down for that part) and weigh it up against where your money is truly best spent.

WHAT YOU'LL LEARN

• What hydrogen water actually is, and why the marketing sounds far more exotic than the science

• What the research really shows on recovery, soreness and performance

• Why mopping up every free radical from training might quietly blunt the adaptations you work so hard for

• The real cost of replicating the research dose, run line by line

• The two-dollar recovery option that ticks every box hydrogen water misses

TIMESTAMPS

00:00 The fizzy tablet moment

01:39 What this episode covers

04:20 What hydrogen water actually is

05:45 The theory: mitochondria and selective antioxidants

08:38 What the research shows (the fin swimmer study)

12:45 The bigger systematic reviews

15:00 Why you don't want to mop up every free radical

17:50 The honest verdict on the evidence

20:11 The real cost, run line by line

23:05 The two-dollar recovery smoothie comparison

25:53 The athlete I see all the time

28:24 Red light therapy: same pitch, better evidence

30:32 Pulling it all together

33:14 Where to start instead

STUDIES MENTIONED

Li, Y., Bing, R., Liu, M., Shang, Z., Huang, Y., Zhou, K., Bao, D., & Zhou, J. (2024). Can molecular hydrogen supplementation reduce exercise-induced oxidative stress in healthy adults? A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1328705. [https://doi.org/10.3389/fnut.2024.1328705](https://doi.org/10.3389/fnut.2024.1328705)

Sládečková, B., Botek, M., Krejčí, J., Valenta, M., McKune, A., Neuls, F., & Klimešová, I. (2024). Hydrogen-rich water supplementation promotes muscle recovery after two strenuous training sessions performed on the same day in elite fin swimmers: Randomized, double-blind, placebo-controlled, crossover trial. Frontiers in Physiology, 15, Article 1321160. [https://doi.org/10.3389/fphys.2024.1321160](https://doi.org/10.3389/fphys.2024.1321160)

Zhou, K., Shang, Z., Yuan, C., Guo, Z., Wang, Y., Bao, D., & Zhou, J. (2024). Can molecular hydrogen supplementation enhance physical performance in healthy adults? A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1387657. [https://doi.org/10.3389/fnut.2024.1387657](https://doi.org/10.3389/fnut.2024.1387657)

If recovery is the thing you keep meaning to sort, I built the Recovery Accelerator for exactly that. A clear plan for what to eat after training and racing to hit your personalised targets, with a recovery nutrition sheet, four recipes and a recovery playlist. One-off payment, no subscription, and it costs less than a single month of hydrogen tablets. Grab it HERE .

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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The 3 Recovery Nutrition Mistakes Triathletes Make (And How to Fix Them)

Thu, 28 May 2026 17:00:00 +0000

You’re doing the training. You’re showing up consistently. But if your legs constantly feel heavy, your energy crashes every afternoon and you can’t seem to bounce back between sessions, your recovery nutrition could be the missing piece.

In this episode, Advanced Sports Dietitian and Triathlon Nutrition Specialist Taryn Richardson breaks down the three biggest recovery nutrition mistakes triathletes make and explains exactly how to fix them.

Because recovery is where adaptation actually happens.

Taryn dives into:

Why your post-training nutrition window matters more than you think
The common protein mistake endurance athletes make
Why carbohydrate is critical for triathlon recovery
The signs your recovery nutrition is failing you
How poor recovery impacts performance, body composition and immunity
What proper recovery should actually feel like
Practical strategies busy triathletes can use to recover properly even with work, kids and life chaos

If you’re training hard but still feeling flat, sore or permanently fatigued, this episode will help you connect the dots.

In This Episode:

[00:00] Why recovery nutrition gets pushed aside for busy triathletes

[04:20] What actually happens physiologically after training

[05:45] The research on delayed recovery nutrition and glycogen restoration

[08:50] Why so many triathletes get recovery wrong

[09:40] Mistake #1: Having no recovery nutrition plan

[11:55] Mistake #2: Focusing on protein while forgetting carbohydrate

[13:50] Mistake #3: Poor timing

[15:40] Signs your recovery nutrition is not working

[17:50] What proper recovery should feel like

[20:15] Why adaptation happens during recovery, not training

[21:30] How to fix your recovery nutrition properly

Research Mentioned

Ivy JL et al. (1988). Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Journal of Applied Physiology, 64(4), 1480–1485.

Csanaky L et al. (2025). Post-Exercise Nutrition Knowledge and Adherence to Recommendations Among Amateur Endurance Athletes. Nutrients, 17(22), 3629.

Burke LM et al. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology (review article).

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Pressure Is Not the Enemy: The Mental Game of Triathlon with Dr Haley Perlus

Thu, 21 May 2026 17:00:00 +0000

Do race day nerves throw you completely off your game?

Maybe you second-guess your pacing, panic when things don’t go to plan or let pressure spiral into poor decisions around fuelling and performance.

In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with performance psychologist Dr Haley Perlus to unpack the mental side of triathlon and why pressure isn’t something to avoid, but something to work with.

Dr Perlus shares practical strategies to help age-group triathletes build confidence, stay focused under pressure and perform at their best when it matters most. From race day anxiety and perfectionism to resilience, self-talk and mental preparation, this conversation is packed with actionable advice you can apply straight away.

In this episode, we discuss:

Why pressure is not the enemy in endurance sport
The difference between mental health and mental performance
How fear and self-doubt show up for triathletes
Practical tools to improve focus and confidence on race day
Why your mindset affects pacing, fuelling and decision-making
The importance of preparation and controllables
How to stop spiralling when things go wrong mid-race
Strategies to build mental resilience during training

Whether you're training for your first sprint triathlon or chasing a PB at your next Ironman, this episode will help you strengthen the mental skills needed to race with confidence.

About Dr Haley Perlus

Dr Haley Perlus is a sport and performance psychologist who works with elite athletes, executives and high performers to optimise mindset, resilience and performance under pressure. With decades of experience in sports psychology, she helps athletes develop the mental tools needed to consistently perform at their best.

CONNECT WITH HAYLEY
Website | Instagram | YouTube

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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What Ozempic and GLP-1 Drugs Do to Your Triathlon Performance

Thu, 14 May 2026 17:00:00 +0000

GLP-1 medications like Ozempic, Wegovy and Mounjaro are now firmly inside the triathlon conversation. Athletes are seeing dramatic weight loss results and wondering whether these drugs could help them perform better too.

But what actually happens when you combine appetite-suppressing medications with the demands of swimming, riding and running for hours every week?

In this episode, Advanced Sports Dietitian Taryn Richardson breaks down the science and practical realities of GLP-1 medications for endurance athletes. From muscle loss and gut issues to RED-S and race day fuelling disasters, this is the conversation triathletes need to hear before considering these medications.

In this episode, you’ll learn:

What GLP-1 medications actually do in the body
Why delayed gastric emptying can become a major issue for endurance athletes
The surprising amount of muscle mass that can be lost during rapid weight loss
How GLP-1 medications may increase the risk of RED-S in triathletes
Why hunger and thirst cues become unreliable on these medications
The key nutrition strategies to protect your performance if you’re taking a GLP-1
How protein and resistance training can help preserve lean muscle mass
Which foods give you the biggest micronutrient bang for buck when appetite is low
Why fuelling to a schedule becomes critical during long training sessions and racing
What WADA’s monitoring of GLP-1 medications means for athletes moving forward

Key Takeaways

Rapid weight loss can come with significant lean muscle loss if nutrition and strength training aren’t prioritised
Slower gastric emptying may increase the risk of gut distress during training and racing
Suppressed appetite can make chronic under-fuelling and RED-S much harder to detect
Triathletes taking GLP-1 medications need a very deliberate fuelling plan to maintain health and performance

Timestamps

00:00 – Why GLP-1 medications are suddenly everywhere in triathlon
01:47 – What GLP-1 medications actually do
03:00 – WADA monitoring and anti-doping implications
04:09 – The muscle mass problem triathletes need to understand
06:34 – Gut function, gastric emptying and fuelling challenges
08:50 – The hidden risk of RED-S and chronic under-fuelling
11:13 – Practical strategies for athletes using GLP-1 medications
12:35 – The most nutrient-dense foods when appetite is low
14:00 – Why fuelling to a schedule matters
16:00 – Final takeaways for triathletes

If you know a triathlete currently taking Ozempic or another GLP-1 medication, send them this episode. These conversations are happening quietly in squads all over the world, and athletes deserve practical, evidence-based guidance to protect both their health and performance.

Links & Resources

Triathlon Nutrition Kickstart Course
Join the waitlist for the Triathlon Nutrition Academy
Free Triathlon Nutrition Checklist

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Episode 91 - Life of an Elite Australian Triathlete with Emma Jeffcoat

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She Tripled Her Food Intake and Got Leaner - Emma Jeffcoat's Nutrition Turnaround

Thu, 07 May 2026 17:00:00 +0000

What does it actually take to recover from surgery in half the expected time and come back stronger than ever? Australian elite triathlete Emma Jeffcoat did exactly that — and she's on the podcast to break down how.

About Emma Jeffcoat

Emma Jeffcoat is an Australian elite triathlete and Tokyo 2020 Olympian based on Sydney's Northern Beaches. A former surf lifesaving ironwoman and registered nurse, Emma switched to triathlon in 2015 and hasn't looked back. She is a Mixed Team Relay World Champion (2024), Australian Elite National Champion (2021) and multiple World Cup winner. Known for her powerful racing, fierce resilience and trademark smile across every finish line, Emma is now also joining the NSW Fire Brigade — all while gunning for a mixed relay gold medal at the 2028 LA Olympics.

Connect with Emma:

Website: emmajeffcoat.com.au
Instagram: @emmajeffcoat

About This Episode

Emma first joined the Triathlon Nutrition Academy Podcast all the way back in Episode 91 — Life of an Elite Australian Triathlete. Three years later she is back, and what a journey it has been. Mixed Team Relay World Champion. A new career with the NSW Fire Brigade. An acute ankle reconstruction that left her surgeon speechless at the speed of her recovery. And a deeply honest account of going from a decade of amenorrhea and RED-S to running 80km weeks and racing at her absolute best.

This episode is packed with gold for triathletes at every level — practical, personal and genuinely inspiring.

What You Will Learn

The four-pillar recovery protocol Emma used to come back eight weeks ahead of schedule
Exactly which supplements she used and why (collagen, creatine, fish oil, magnesium)
Why nutrition has to come first — before hyperbaric chambers or red light therapy mean anything
How Emma manages the mental side of injury, including her work with a sports psychologist
Her raw and honest account of ten years with amenorrhea, RED-S and the bone stress injuries that followed
The moment someone showed her the actual energy numbers — and everything clicked
How she went from 40km capped run weeks to 80km weeks and winning World Cups
Her decision to freeze her eggs after 10 years of amenorrhea affected her AMH and fertility
The big life plan: Fire Brigade, LA 2028 mixed relay gold and what comes after elite sport

Episode Timestamps

[00:00] Welcome back Emma — life update including Mixed Relay World Champs, the move back to Sydney and joining the NSW Fire Brigade
[03:47] The injury: acute posterior tibialis tendon rupture and full ankle reconstruction
[06:35] Milestones that blew the surgeon's mind: walking at four weeks, boot off and swimming normally by six weeks
[08:51] The four recovery pillars: rest, nutrition, hyperbaric oxygen and red light therapy
[10:13] Fuelling for recovery, not restriction: how Emma approached nutrition when training load dropped to near zero
[12:38] Hyperbaric oxygen therapy: four sessions a week and why the surgeon called it gold standard
[13:08] Red light therapy: passive, practical and something Emma will continue long-term
[16:46] Staying positive through injury: the 24-hour rule, drawing a line in the sand and working with a sports psychologist
[22:00] Three years of evolution: what has changed in nutrition, mindset and self-awareness
[24:05] What proactive and consistent fuelling actually looks like day to day for an elite athlete
[29:38] From tightrope to bridge: what adequate fuelling has done for Emma's injury resilience and training availability
[32:26] Body image, social media and why Emma deleted Strava from her phone
[38:03] RED-S in triathlon: the moment Emma saw her energy numbers and everything changed
[46:55] Getting her period back after 10 years of amenorrhea and the compounding effect of proper fuelling
[50:09] Egg freezing: making proactive decisions for fertility and life after elite sport
[54:30] Balancing elite sporting goals with long-term life goals
[58:08] The grand plan: Fire Brigade, LA Olympics mixed relay gold and what comes after

Key Takeaways

Nutrition first, always. Recovery nutrition is not about restriction. Carbs, fats and proteins all stay on board. Your body is doing serious work healing.
Big rocks before sprinkles. Hyperbaric and red light therapy are powerful tools — but only once sleep and fuelling foundations are locked in.
Proactive beats reactive. From booking psych appointments before she thought she would need them, to planning her nutrition before injury progressed — Emma stays ahead of problems.
RED-S is rampant and reversible. Emma went from chronic bone stress injuries and 10 years without a period to running 80km weeks and winning World Champs. The difference was fuelling adequately.
Honesty accelerates progress. The more open Emma was with her dietitian, physio, coach and family, the more effectively they could actually help her.

Resources and Links

Red Light Therapy Masterclass

Blood Tests for Triathletes (free guide)

Triathlon Nutrition Checklist (free)

Triathlon Nutrition Kickstart Course

Triathlon Nutrition Academy - join the waitlist

Ready to Stop Guessing and Start Fuelling With Intention?

Emma's journey from chronically under-fuelled and injured to World Champion is proof that getting nutrition right changes everything. If you are ready to build your own solid foundation, join the waitlist for the Triathlon Nutrition Academy at dietitianapproved.com/academy and be first to know when doors open.

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Can Your Gut Microbiome Predict Your Training Response with Dr Matthew Cooke

Fri, 01 May 2026 04:18:32 +0000

Can Your Gut Microbiome Predict Your Training Response with Dr Matthew Cooke

Your gut isn’t just along for the ride… it could be influencing how well you train, recover and perform.

In this episode, Advanced Sports Dietitian Taryn Richardson is joined by integrative physiologist and researcher Dr Matthew Cooke to unpack the rapidly evolving science of the gut microbiome in endurance athletes. From how your training shapes your gut, to whether your microbiome could predict performance outcomes, this conversation bridges cutting-edge research with practical takeaways you can actually use.

If you’re an age-group triathlete chasing marginal gains, this is one area you don’t want to ignore.

What You’ll Learn in This Episode:

How endurance training influences your gut microbiome composition
Why higher training loads can be both beneficial and detrimental for gut health
The link between gut diversity and aerobic capacity (VO2 max)
How your microbiome may influence motivation, cognition and performance
Whether your gut can predict how you’ll respond to training
The truth about GI mapping tests and whether they’re worth your money
When probiotics may help and when they’re a waste of cash
Practical strategies to support your gut while fuelling for performance

Timestamps

00:00 – Introduction to the gut microbiome and why it matters for triathletes
02:20 – Meet Dr Matthew Cooke and his research background
05:00 – Microbiome vs microbiota explained simply
06:30 – Does training actually change your gut microbiome?
09:00 – Endurance vs strength athletes: what’s the difference in gut health
11:30 – The “U-shaped curve” of training load and gut health
13:00 – How quickly your microbiome can change
14:30 – The Boston Marathon study and performance-enhancing bacteria
17:00 – Is your gut linked to performance and VO2 max?
20:00 – Can your gut influence motivation and brain function?
22:00 – Fueling with gels vs gut health: what you need to know
24:30 – Can the microbiome predict training response?
29:00 – Military study: predicting who adapts… and who drops out
32:00 – Stress, sleep and diet: the hidden drivers of gut health
34:30 – Do you actually need a probiotic?
38:00 – Specific probiotic strains and performance benefits
40:00 – What is GI mapping and how does it work?
43:00 – Is microbiome testing worth it right now?
49:00 – Future of gut microbiome testing and personalised performance

Links & Resources

Read: Is AG1 Worth It? Sports Dietitian Review
Explore ways to work with Taryn: https://www.dietitianapproved.com
Connect with Dr Matthew Cooke: Matt.Cooke@latrobe.edu.au

Research Mentioned

Servetas, S. L., Hoffmann, D., Ravel, J., & Jackson, S. A. (2025). Evaluating the analytical performance of direct-to-consumer gut microbiome testing services. Communications Biology. https://doi.org/10.1038/s42003-025-09301-3

Cooke, M. B., Catchlove, S., & Tooley, K. L. (2022). Examining the influence of the human gut microbiota on cognition and stress: A systematic review of the literature. Nutrients, 14(21), 4623. https://doi.org/10.3390/nu14214623

Key Takeaway

Your gut microbiome is shaped by how you train, eat, sleep and recover. While the science is still evolving, one thing is clear: nailing the basics like fibre intake, diet diversity and managing training load will go a long way in supporting both gut health and performance.

Ready to Take Action?

If you want to dial in your nutrition and stop second-guessing your fuelling strategy:

Grab the Triathlon Nutrition Checklist to see what you might be missing
Or head to dietitianapproved.com to explore courses and programs designed specifically for triathletes

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Stop Optimising the 5% You Haven't Earned Yet

Thu, 23 Apr 2026 17:00:00 +0000

Are you spending way too much time worrying about gels, supplements and race day nutrition… but still not getting the performance you want?

Here’s the hard truth: most triathletes are focusing on the wrong things.

In this episode, Advanced Sports Dietitian Taryn Richardson breaks down why chasing marginal gains is keeping you stuck and what you actually need to prioritise if you want to train harder, recover faster and perform at your best.

If you’ve ever felt confused, overwhelmed or like your nutrition just isn’t “clicking”, this one’s for you.

What you’ll learn in this episode:

Why most triathletes are trying to optimise the last 5% without earning it
The real reason your performance isn’t improving (hint: it’s not your gels)
Why daily nutrition matters more than race day nutrition
The dangers of under-fuelling and long-term health risks like RED-S, hormonal issues and poor bone health
Common mistakes like supplement overload, fad diets and copying other athletes
Why inconsistency across the week is sabotaging your progress
The “Supercharged Triathlete Formula” and how to apply it
The key building blocks of a high-performing nutrition strategy:
- Recovery nutrition
- Pre-training fuel
- Daily nutrition periodisation
- On-bike and run fuelling
- THEN race day strategies and supplements

Timestamps:

00:00 – The hard truth: triathletes are focusing on the wrong things
01:30 – Why the “last 5%” mindset is holding you back
02:00 – You don’t have a gel or supplement problem
04:30 – Real athlete story: the supplement overload trap
07:30 – Why fundamentals beat fancy every time
09:00 – What doesn’t work: fad diets, hacks and copying others
11:30 – The impact of inconsistency on performance
12:30 – What actually works: building a nutrition system
13:00 – The Supercharged Triathlete Formula explained
13:30 – Why recovery nutrition is your first priority
14:30 – Pre-training fuel and fuelling for the work required
15:30 – Periodising your nutrition across the week
16:30 – When to focus on race nutrition and supplements
17:30 – The “big rocks vs sand” analogy
18:00 – The long-term risks of getting nutrition wrong
21:30 – Why more information isn’t the answer
22:00 – How having a system saves time and energy
22:30 – Inside the Triathlon Nutrition Academy

Key takeaway:

If you haven’t nailed your daily nutrition, nothing else will move the needle.

Stop chasing shiny objects and start focusing on the fundamentals that actually drive performance.

Links & Resources:

Join the Triathlon Nutrition Academy: https://www.dietitianapproved.com/academy
Grab your free Triathlon Nutrition Checklist: https://www.dietitianapproved.com/checklist
Learn more about Relative Energy Deficiency in Sport (RED-S) in previous podcast episodes

Ready to stop guessing and start fuelling properly?

If you’re done with the confusion and want a clear, step-by-step system to dial in your nutrition, come and join us inside the Triathlon Nutrition Academy.

Tune in now and start focusing on the 95% that actually matters.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

DIY Triathlon Nutrition Has an Expiry Date

Thu, 16 Apr 2026 17:00:00 +0000

Still Googling “what to eat before training” at 9pm the night before your race?

If you’re relying on free calculators, generic meal plans or advice from your training buddy to fuel your triathlon, this episode is your wake-up call. Because while DIY nutrition might get you started, it won’t get you to your full potential.

In this episode, Advanced Sports Dietitian Taryn Richardson unpacks why the DIY approach has an expiry date and what it’s really costing you in performance, time and results.

What you’ll learn in this episode:

Why free online nutrition calculators are designed to sell products, not optimise your performance
The problem with generic meal plans and why they fail busy triathletes
How Googling and AI tools give you answers without context (and why that’s risky)
The hidden dangers of taking nutrition advice from unqualified sources
Why “doing what works for someone else” rarely works for you
The real reason you feel stuck, fatigued or not improving despite training hard
How DIY nutrition slows your progress and keeps you guessing
Why understanding your nutrition (not just following a plan) changes everything
What it actually takes to fuel properly for your training, racing and lifestyle

Key takeaways:

DIY nutrition isn’t wrong, but it has a ceiling
It can help you get started, but it won’t evolve as your training and goals do
Generic advice lacks context
Your body, lifestyle, training load and goals are unique and your nutrition needs to reflect that
You can’t troubleshoot what you don’t understand
Without knowing the “why”, you’re stuck when things don’t go to plan
Nutrition is the fourth leg of triathlon
You can’t out-train poor fuelling, no matter how hard you push

Real athlete example:

Taryn shares the story of Sarah, a self-confessed back-of-the-packer who used to bonk in every Olympic distance race. After learning how to fuel properly and periodise her nutrition, she no longer hits the wall and finally feels in control of her performance.

Loved this episode?

If this hit a nerve, it might be time to stop piecing your nutrition together and start doing it properly.

Head to the Triathlon Nutrition Academy and learn how to fuel your body with confidence so you can

Links & Resources

Join the Triathlon Nutrition Academy
Grab the FREE Triathlon Nutrition Checklist
Listen to Sarah’s full story: Episode 212

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Three New Triathletes Share What No One Tells You Before You Join TNA

Thu, 09 Apr 2026 17:00:00 +0000

What actually happens when you stop winging your nutrition and start doing it properly?

In this episode, I’m joined by three brand new Triathlon Nutrition Academy athletes who are right at the beginning of their journey and still remember exactly what it felt like on the outside looking in.

From sitting on the fence for months (or years), to finally taking the leap, they share the honest truth about what held them back, what surprised them most and the changes they’ve already noticed in just a few short weeks.

If you’ve ever thought “my nutrition is probably fine” or quietly closed the tab when looking at getting help, this conversation is for you.

Meet the athletes:

Jade Collins – Busy mum from WA, juggling Ironman training, work and family life
Curtis Yanish – Age group triathlete from Texas who spent years underfuelled and hangry
Stephen Sutherland – 71-year-old athlete with 30 years of racing experience, finally dialling in nutrition

In this episode, we cover:

Why so many triathletes “wing it” with nutrition (even after years in the sport)
The real reason athletes delay investing in their nutrition
How underfuelling shows up in training, racing and daily life
The biggest early wins from improving nutrition (within weeks, not months)
Why recovery nutrition is the missing piece for most triathletes
How better fuelling = more energy, faster recovery and better performance
The concept of “free speed” through nutrition
Common mistakes like fasted training, skipping pre-session fuel and delaying recovery
What surprised these athletes most once they joined TNA
Why nutrition is not an optional extra in triathlon

Timestamps:

00:00 – Meet the athletes and their backgrounds
03:40 – Why a 30-year triathlete finally focused on nutrition
05:20 – Sitting on the sidelines and the “secret bank account”
07:00 – Constant bonking, low energy and underfuelling
12:30 – Finding time for nutrition (even with a busy life)
14:10 – Nutrition as “free speed”
17:20 – Biggest surprises after joining TNA
18:00 – Underfuelled training and calorie misconceptions
19:00 – The importance of recovery nutrition
21:10 – Changes implemented straight away
23:00 – From reactive to proactive fuelling
28:00 – What they’re most excited to learn next
31:50 – Advice for triathletes sitting on the fence
42:00 – Why waiting costs more than starting

Key takeaways:

You can’t out-train poor nutrition
Eating enough carbohydrates is critical for performance
Recovery starts immediately after training, not hours later
Fuelling properly improves both performance and daily life
Nutrition is the fourth leg of triathlon

Ready to stop winging it?

If you’re tired of guessing your nutrition, bonking mid-session or feeling wrecked after training, it’s time to get a plan.

Head to dietitianapproved.com/academy and get on the waitlist for the next intake.

Because nutrition isn’t an optional extra. It’s the piece that holds everything together.

Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

The Tired Triathlete Problem: Why “Eating Clean” Was Ruining Her Performance

Thu, 02 Apr 2026 17:00:00 +0000

Are you doing everything “right”… but still feeling exhausted?

If you’re a triathlete who’s training consistently, eating “clean” and still hitting the wall by the end of the week, this episode will hit close to home.

In this powerful athlete case study, Taryn sits down with TNA athlete Julia Burgess to unpack the real reason she was constantly tired, struggling with gut issues and underperforming… despite thinking she had her nutrition dialled in.

Spoiler: eating clean was actually part of the problem.

In this episode, we cover:

Why “clean eating” can sabotage endurance performance
The common high fibre fuelling mistake causing GI issues on long sessions
What low energy availability actually looks like in real life
Why salads and “healthy foods” aren’t enough for triathletes
The importance of fuel timing and periodisation
How to fuel properly before, during and after training
Managing gluten-free and dairy-free diets without compromising performance
The impact of cross-contamination for coeliac athletes
How to build a simple, repeatable nutrition system that actually works
Why you shouldn’t rely on race course nutrition
How Julia went from exhausted and flat… to training strong and racing confidently

Key takeaways:

Eating clean doesn’t equal fuelling properly
You can’t train for a 90km ride on a banana and a piece of toast
High fibre foods before sessions = gut bomb waiting to happen
Nutrition needs structure, not guesswork
Small, consistent changes compound into massive performance gains

Timestamps:

00:00 – Julia’s struggle with food intolerances and “clean eating”
04:00 – Why she felt constantly exhausted despite training well
07:00 – The biggest nutrition mistakes holding her back
10:00 – Fixing gut issues and fuelling for performance
14:00 – Making your own gels and becoming self-sufficient
18:00 – Discovering underlying health issues through proper testing
22:00 – Simple strategies to systemise your nutrition
27:00 – Final advice for tired, frustrated triathletes

Loved this episode?

If you’re sick of feeling tired, underfuelled and stuck guessing what to eat… it’s time to stop winging it.

Inside the Triathlon Nutrition Academy, you’ll learn exactly how to fuel your training, fix your energy levels and perform at your best without the confusion.

Links & Resources:

Join the Triathlon Nutrition Academy
Grab your free Triathlon Nutrition Checklist
Learn more about blood tests for triathletes

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Seven Nutrition Mistakes Triathletes Are Making in 2026

Thu, 26 Mar 2026 17:00:00 +0000

Are you unknowingly sabotaging your triathlon performance with your nutrition?

In this episode, Advanced Sports Dietitian Taryn Richardson breaks down the 7 biggest nutrition mistakes triathletes are making in 2026 and why they’re holding you back from training hard, recovering properly and performing on race day.

Some of these mistakes have been around for years, but there are a few new ones creeping in, especially with the rise of AI and tracking apps. If you’ve ever felt flat in sessions, struggled with gut issues or wondered why your race day doesn’t reflect your training, this episode is a must-listen.

What you’ll learn:

Why AI-generated nutrition plans can do more harm than good (and how to use them properly)
The problem with macro tracking apps that ignore the bigger picture
Why copying pro athletes is a fast track to frustration
How leaving nutrition until race season is costing you performance
The importance of fuelling for the work required instead of eating the same every day
Why you need to train your gut like you train your body
The real reason investing in your nutrition education changes everything

Nutrition isn’t the last piece of the puzzle, it’s the piece that holds everything together.
If you’re not fuelling properly, you’re leaving performance on the table no matter how good your training plan is.

Chapters:

00:00 - Introduction: What’s changed in triathlon nutrition in 2026
01:50 - Mistake #1: Blindly following AI-generated plans
04:50 - Mistake #2: Relying on macro tracking apps without context
10:10 - Mistake #3: Copying what the pros do
13:20 - Mistake #4: Leaving nutrition until race season
15:50 - Mistake #5: Eating the same every day
18:20 - Mistake #6: Not training your gut for race day
20:30 - Mistake #7: Trying to figure it all out on your own

Links & Resources:

Join the Triathlon Nutrition Academy waitlist: https://www.dietitianapproved.com/academy
Listen to Episode 224: The Problem with Outsourcing Your Nutrition to AI
Grab your free Triathlon Nutrition Checklist: https://www.dietitianapproved.com/checklist

Ready to take action?

If you saw yourself in any of these mistakes, that’s your sign to do something about it.

The Triathlon Nutrition Academy is opening soon. This is your chance to stop guessing, start fuelling properly and finally unlock your performance.

Get on the waitlist now: https://www.dietitianapproved.com/academy

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Struggling With Your Nutrition? This Is What You’re Missing

Thu, 19 Mar 2026 17:00:00 +0000

Why you’re still struggling with your nutrition (and what to do about it)

You’re training consistently, trying to eat well and doing all the “right” things… so why do you still feel exhausted, hungry and stuck?

If you feel like your nutrition isn’t matching your effort, this episode will help you understand exactly why and more importantly, what to do about it.

Because here’s the truth… it’s not that you need to try harder. You need a better approach.

In this episode, Advanced Sports Dietitian Taryn Richardson breaks down the most common reasons triathletes struggle with nutrition, even when they’re putting in the work and how to finally start seeing results from your training.

What you’ll learn in this episode:

Why doing “all the right things” still isn’t getting you results
The biggest mistake triathletes make focusing on the wrong nutrition priorities
How inconsistency is quietly sabotaging your energy, recovery and performance
Why you need a structured nutrition system (not random tips from everywhere)
The problem with “winging it” and how it leads to constant second guessing
What actually matters for endurance performance and long term progress

Key takeaways:

You can’t out-train a poor nutrition strategy

Your body adapts to what you do consistently, not occasionally

The basics done well will always outperform the fancy stuff

A clear system removes the mental load and creates better results

Chapters:

00:00 – Do you feel like you’re doing everything right but still struggling?
01:00 – Why the issue isn’t effort, it’s your approach
03:00 – The trap of focusing on supplements and small details
04:00 – The “big rocks” that actually drive performance
05:00 – How inconsistency is holding you back
06:20 – Why your body needs consistency to adapt
07:00 – The missing piece: a structured nutrition system
08:00 – Why winging it leads to frustration and confusion
09:00 – What proper triathlon nutrition actually involves
10:50 – How to take action without overwhelming yourself
11:40 – Your next step to start making progress

Ready to stop winging it with your nutrition?

If you’re tired of second guessing what to eat, feeling flat in sessions and not seeing results from your training, it’s time to take a more structured approach.

Inside the Triathlon Nutrition Academy, you’ll learn exactly how to fuel for performance with a clear, evidence-based system that evolves with your training.

👉 Register your interest now: https://www.dietitianapproved.com/academy

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Red Light Therapy for Athletes

Thu, 12 Mar 2026 17:00:00 +0000

What if one of the biggest factors affecting your energy, recovery and long-term health wasn’t your training or nutrition… but the light you’re exposed to every day?

Most triathletes spend hours dialling in their fuelling, sessions and recovery protocols. But modern life has quietly changed something fundamental to human biology. We now spend around 90% of our time indoors under artificial lighting that is very different to the sunlight our bodies evolved with.

In this fascinating episode, Advanced Sports Dietitian Taryn Richardson sits down with Professor Glen Jeffery, a neuroscientist from University College London and one of the world’s leading researchers on how different wavelengths of light influence our biology.

Professor Jeffery explains how light interacts directly with your mitochondria, the tiny energy factories inside your cells. And why certain types of light may influence everything from energy production and inflammation to recovery, metabolism and ageing.

You’ll also hear why athletes might be using red and infrared light the wrong way, and why the biggest benefits could actually come after hard training sessions rather than before.

If you’ve been curious about red light therapy devices or wondering whether they’re worth the investment, this episode will help you separate real science from marketing hype.

And if you want the full deep dive specifically for athletes, check out the brand new Red Light Therapy Masterclass here: https://www.dietitianapproved.com/redlighttherapy

In This Episode We Discuss

Why light is far more than just something that helps us see
The surprising role of mitochondria in responding to light exposure
How modern LED lighting may be quietly impacting metabolism and health
The difference between short wavelength light vs long wavelength light
Why sunlight contains critical wavelengths most indoor lighting lacks
The link between light exposure, inflammation and blood glucose regulation
Whether red light therapy can actually improve athletic performance
Why athletes may benefit more from post-training light exposure for recovery
The problem with many expensive red light therapy devices
Simple, low-cost ways to improve your daily light environment

Key Takeaways for Triathletes

Mitochondria respond directly to certain wavelengths of light, influencing energy production.
Long wavelength light (including infrared) may help reduce inflammation and support cellular recovery.
Athletes are already highly efficient metabolically, so red light therapy may have limited benefits before exercise.
The biggest opportunity may be after hard sessions, when mitochondria are stressed and recovery is needed.
Many commercial red light devices deliver far more energy than necessary, meaning more is definitely not better.

About the Guest

Professor Glen Jeffery, PhD
Professor Glen Jeffery is a neuroscientist at University College London and a leading expert on how different wavelengths of light affect cellular health and biological function.

Chapters:

00:00 – The surprising role of light in human health
03:00 – The spectrum of sunlight explained
05:00 – Why mitochondria are the key to energy production
08:00 – The problem with modern LED lighting
11:00 – How indoor environments may influence metabolism and inflammation
16:00 – The benefits of long wavelength light
20:00 – Can red light therapy improve recovery and health?
21:00 – Simple ways to improve your light environment
29:00 – The explosion of red light therapy devices
30:00 – Why athletes may not benefit before exercise
32:00 – Where red light may actually help athletes recover faster
35:00 – Practical advice for athletes experimenting with red light therapy
37:00 – The potential risks of overusing red light devices

If today’s episode sparked your curiosity about how light impacts recovery and performance, dive deeper with the Red Light Therapy Masterclass for Athletes here:
https://www.dietitianapproved.com/redlighttherapy

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

From Couch to Ironman at 48

Thu, 05 Mar 2026 17:00:00 +0000

What happens when someone with zero athletic background decides to completely change their life… and accidentally signs up for an Ironman four months later?

In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with Triathlon Nutrition Academy athlete Chris Tubbs to unpack his incredible journey from couch potato to multiple Ironman finisher.

Chris started triathlon at 48 years old, while travelling 60% of the time for work in the biotech industry. Early on, things didn’t go to plan. Despite doing the training, races were ending in DNFs, cramping, nausea and serious frustration.

The surprising part? Fitness wasn’t the problem.

Through this conversation, Chris shares how dialling in his nutrition and hydration completely changed his ability to train, race and actually finish events. From ditching an expensive supplement habit to discovering he loses more than 2 litres of sweat per hour, this episode highlights just how powerful personalised nutrition can be for endurance performance.

It’s an honest, inspiring conversation about resilience, learning from mistakes and why it’s never too late to start something big.

In This Episode We Discuss

How Chris went from “championship potato chip eater” to Ironman athlete
The moment that sparked his decision to completely change his lifestyle
Accidentally signing up for an Ironman just four months into triathlon
Why he kept experiencing DNFs, cramping and poor race performances
The surprising truth about supplements vs nutrition foundations
How he saved hundreds of dollars a month by ditching unnecessary supplements
Discovering his extremely high sweat rate of over 2L per hour
Why hydration, not carbs, was the missing piece of his race-day puzzle
The challenges of fuelling properly while travelling constantly for work
How personalised nutrition strategies helped him finally finish races feeling strong
The mindset shift that kept him pushing forward through setbacks
Why it’s faster and far more effective to get expert help rather than trying to figure it all out alone

Key Takeaway

You can be incredibly fit, train hard and still struggle on race day if your nutrition and hydration aren’t dialled in.

Chris is proof that when you stop guessing and start fuelling strategically, everything changes.

Chapters

01:10 The photo that changed everything
03:00 From couch potato to triathlon at 48
06:10 Accidentally signing up for an Ironman
09:00 Why his early races kept falling apart
12:30 The supplement mistake many triathletes make
16:00 Discovering a massive sweat rate
19:30 Hydration vs carbs for endurance performance
23:10 Learning to fuel properly while travelling
27:00 Racing in heat vs cold conditions
30:30 The mindset shift that changed everything
34:00 Why getting expert help speeds up progress
37:00 Chris’ future triathlon goals

Links & Resources

Learn more about the Triathlon Nutrition Academy Program

Listen to Episode 101: How much money triathletes waste on supplements

Connect with Chris on Instagram
@iron_clydesdale

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

How to Lose Weight Without Losing Power

Thu, 26 Feb 2026 17:00:00 +0000

Trying to lean up but your FTP keeps tanking?

If every time you try to “eat less” your watts drop, your legs feel flat and your sessions turn into survival mode… this episode is for you.

In this week’s podcast, I’m breaking down how to lose body fat strategically without compromising performance. Because you don’t get faster by shrinking yourself. You get faster by building a strong engine and fuelling it properly.

Inside this episode, I walk you through:

Why slashing carbs across the board is one of the biggest mistakes triathletes make
How to fuel threshold, VO2, long bricks and key sessions properly without blowing your fat loss goals
What carbohydrate periodisation actually looks like in a real training week
Why protecting muscle mass is critical for both metabolism and power output
How small, boring calorie deficits beat aggressive six week shreds every time
A real athlete case study of a masters triathlete who lost 45 pounds while improving her FTP and keeping it off long term

This is the difference between dieting and performance nutrition. Dieting just shrinks you. Strategic fuelling supports your training, your recovery and your long term triathlon career.

If you’re training for three sports, juggling work and family and still trying to create a massive calorie deficit on top of that, you’re setting yourself up to underfuel and underperform.

You don’t need to eat less. You need to eat smarter.

Chapters:

00:00 Why your FTP drops when you try to lose weight
01:05 The biggest mistake triathletes make when dieting
02:40 Why cutting carbs hurts performance
04:15 Can you lose fat and maintain power?
05:30 Real athlete case study: 45 pounds down, FTP up
08:00 Fuel the sessions that matter
10:00 How to periodise carbohydrates properly
12:00 Protecting muscle mass and metabolism
14:00 Why your calorie deficit should be small
16:00 How to lean up without losing watts
17:30 What to do next

Links & Resources Mentioned

Triathlon Nutrition Kickstart Course
Step-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan.

Triathlon Nutrition Academy Program
Ongoing coaching, support and accountability inside our comprehensive group program.

If you’re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point.

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

The First 4 Things I Fix With Every Triathlete’s Nutrition

Thu, 19 Feb 2026 16:00:00 +0000

Training hard but still feeling flat, constantly hungry or stuck at a performance plateau?

If you dropped into my world tomorrow as a triathlete, there are four things I would fix immediately. And no, it’s not your supplements, your race day gel strategy or your power to weight ratio.

In this episode, I break down the four big rocks of triathlon nutrition that almost every age group triathlete gets wrong. These are the foundations that make everything else work. Before you worry about fancy fuelling strategies, you need to get these right.

In this episode, you’ll learn:

Why recovery is more than just a protein shake and how to refuel properly after key sessions
How to fuel before training, especially early morning sessions, without feeling heavy or sluggish
What a true “triathlete’s plate” looks like on a double session Tuesday
How to fuel during long rides, long runs and bricks without underdoing it or overdoing it
Why inconsistent nutrition leads to cravings, poor sleep and stalled body composition
How to stop DIY-ing your nutrition with piecemeal advice and build a structured weekly plan

Most triathletes love structure in their training but completely wing their nutrition. They copy what their mates are doing, grab tips from Instagram and end up with inconsistent carbs, random recovery and underfuelled long sessions.

Chapters:

00:00 - Training hard but still underperforming?
01:20 - Why most triathletes DIY their nutrition
04:10 - The 4 foundations that actually matter
06:15 - Fix #1: Recovery nutrition done properly
09:10 - Fix #2: Pre-training fuel, especially mornings
12:30 - Fix #3: Building your triathlete performance plate
16:55 - Fix #4: During-training carbs and sodium strategy
21:40 - What happens when you nail the fundamentals
24:30 - Stop jumping to advanced strategies
26:00 - How to get structured support

When you nail these four fundamentals:

Your energy stabilises across the week
Your session quality lifts almost immediately
Cravings and snack-cidents reduce
Recovery improves and sleep gets better
Body composition goals become easier to achieve
You build consistency and longevity in the sport

These aren’t sexy strategies. They’re the foundations. And they change everything.

Links & Resources Mentioned

Triathlon Nutrition Kickstart Course
Step-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan.

Triathlon Nutrition Academy Program
Ongoing coaching, support and accountability inside our comprehensive group program.

If you’re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point.

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Ironman Changed Its On-Course Hydration. Here’s What That Means for You

Thu, 12 Feb 2026 17:00:00 +0000

Ironman has changed its on-course hydration globally. Sounds simple. It’s not.

All Ironman-branded events have now moved to PH1000 for hydration and Maurten for carbohydrate fuelling, separating fluids and carbs completely. If you’ve relied on sports drink to do both jobs, this shift has major implications for your race nutrition plan.

In this solo episode, I break down exactly what’s changed, how much sodium you’re actually getting per bottle and how to decide whether this setup works for your individual sweat rate, sodium losses and fuelling preferences.

Because hydration and sodium are never one-size-fits-all. And winging it at 70.3 or full distance is how you end up walking the marathon.

Chapters & Highlights:

00:00 - Why this Ironman change matters
02:15 - What’s actually changed on course
05:30 - PH1000 explained: sodium without carbs
08:10 - How to calculate sodium per bottle
11:45 - Will this setup work for you?
14:20 - What if you prefer to drink your carbs?
16:00 - Why practising in training is non-negotiable
18:00 - How to build a race plan that actually works

Key Takeaways:

PH1000 provides 1000mg sodium per litre and zero carbohydrate
Carbohydrates now come separately via Maurten gels and solids
Your sweat rate and sodium losses determine whether this works for you
You may need to be more self-sufficient on race day
Testing your full race setup in training is essential

Hydration isn’t about what’s on course. It’s about knowing your body and executing with confidence.

If you want help building a personalised race nutrition plan:

Or start with the Triathlon Nutrition Kickstart Course

And if you’re not sure where your current plan stands, download the free Triathlon Nutrition Checklist

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Matthew Hauser: Becoming a World Champion Triathlete

Thu, 05 Feb 2026 17:00:00 +0000

What does it take to go from a promising junior to a world champion triathlete?

In this episode, I sit down with Aussie triathlete and 2025 World Champion Matt Hauser for a real, behind-the-scenes chat about his training load, nutrition evolution and what’s driven his rise to the top of the world triathlon stage. Matt shares what his day-to-day looks like, how his mindset and fuelling approach have shifted over time, and the routines that support peak performance.

Whether you're an age-grouper trying to balance work and training, or just keen to hear what it takes to compete at the highest level, this episode is packed with golden takeaways.

Here’s what we cover:

⏱️ [00:00] Welcome and intro to Matt
⏱️ [01:08] Career highlights: From Junior World Champ to World #1
⏱️ [03:00] What it means to win on home soil
⏱️ [05:00] A typical training week: 30 hours of triathlon training
⏱️ [08:28] Daily routine: early starts, fuelling strategies & coffee orders
⏱️ [13:00] The role of gym strength in elite triathlon
⏱️ [15:27] Cramping: The strength connection
⏱️ [17:18] Matt’s fuelling evolution - from mayo subs to plain rice
⏱️ [21:00] The realities of early-career athlete life
⏱️ [24:44] Mental resilience, setbacks and chasing progress
⏱️ [27:00] Transitioning from raw talent to strategic athlete
⏱️ [29:29] Building an identity outside of sport
⏱️ [31:38] What’s next: Going back-to-back, Olympic goals & short course focus
⏱️ [35:00] Will Matt ever go long course? His take on 70.3 and Ironman
⏱️ [37:45] The future of triathlon and Matt’s legacy

If you’re ready to take your nutrition (and racing) to the next level, don’t just wing it. Start with the Triathlon Nutrition Checklist and get clear on what you need to work on today.

Links & Resources

🎙 Listen to the Episode that proves Results (EP 227)

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Three Triathletes. One Strategy. Ridiculous Results

Thu, 29 Jan 2026 17:00:00 +0000

What do a rookie, a masters athlete and a seasoned racer all have in common?

They nailed their nutrition strategy - and the results speak for themselves.

In this episode, Taryn sits down with three very different athletes from the Triathlon Nutrition Academy - Jo, Kelly and Erin - to unpack the surprising impact of getting their fuelling right. Each had their own goals, challenges and training loads, but all saw game-changing results after implementing the same evidence-based framework.

If you’ve ever wondered whether nutrition could be your missing link, this episode will show you what’s possible when you get it right.

Timestamps & Highlights
00:00 – Intro: The effort gap between training and fuelling
01:35 – Meet Jo, Kelly & Erin: Different athletes, same frustration
06:00 – Why nutrition felt confusing (and what they used to get wrong)
14:00 – The turning point: How each athlete transformed their approach
22:00 – The race-day difference: Confidence, control and results
37:00 – Real-world results: Massive time gains, body comp shifts & more
51:00 – Advice for triathletes: When (and why) to start focusing on nutrition
58:00 – Final takeaways: What they'd tell their pre-TNA selves

Key Takeaways

Why fasted training, bonking and confusing advice were holding them back
How a repeatable fuelling strategy boosted their performance and recovery
The underrated power of recovery nutrition (yep, everyone was doing it wrong)
The value of education: apps are fine, but understanding is power
Massive PBs, sustained weight loss, strength gains and podium finishes

Links & Resources

🎧 Want to feel confident in your nutrition like Jo, Kelly and Erin?
Join the next Triathlon Nutrition Academy intake at dietitianapproved.com/academy

🎙 Listen to the Episode that proves Results (EP 226)

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

You Won’t Believe How Edward Dropped 12kg and Took 65 Minutes Off His Ironman

Thu, 22 Jan 2026 17:00:00 +0000

How a Full-Time ER Doctor Shaved 65 Minutes Off His Ironman PB

🎧 “You don’t have to sacrifice your health or performance when life gets busy - if you get your nutrition right.”

In this episode, I’m joined by TNA alum and emergency room physician, Edward Walsh, who proves that even the busiest triathletes can thrive when they fuel smart.

Despite working irregular hours in one of the most demanding medical fields, Edward has dropped 12kg, avoided injury, and slashed 65 minutes off his Ironman time, finishing Ironman Maryland in 11:28. He backed it up with a 5-hour 70.3 at Wilmington just weeks later.

We dive into:

How Edward manages long course triathlon training around 12-hour night shifts
The game-changing fuelling strategies that helped him stop bonking, drop body fat and set PBs
His biggest mistakes before joining the Triathlon Nutrition Academy - and what he does differently now
Why recovery nutrition was the turning point for performance and body composition
The nerdy fuelling tactics he now teaches his own patients

Whether you're juggling a chaotic schedule or struggling to match your effort with results, this episode is for you.

⏱ Timestamps:
0:00 – Meet Ed: Emergency doc, triathlete, time juggler
6:30 – From walk-run 5K to Ironman finisher
10:00 – Pre-TNA nutrition mistakes (bonking, weight gain, low energy)
13:40 – The mindset shift: from dieting to fuelling
16:30 – Race results unlocked by fuelling properly
20:30 – Practical fuelling hacks: from recovery meals to bottles on the bike
26:00 – How he fits TNA around a crazy schedule
32:00 – The culture shift: preaching nutrition in the ER
36:30 – Ed’s advice for other busy triathletes

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

The Problem With Outsourcing Your Nutrition to AI

Thu, 15 Jan 2026 19:00:00 +0000

Are you outsourcing your nutrition to an app or ChatGPT and hoping it just works? Here’s why that could be a massive mistake...

In this episode, I unpack the shiny trap of using AI tools and nutrition apps to guide your fuelling strategy. Sure, they’re convenient, look polished and promise quick wins – but are they really working for you?

Triathletes aren’t 80% people – and near enough with nutrition just doesn’t cut it when you’re training for three sports. If you’ve ever second guessed whether your plan is right or felt unsure when your energy’s low or recovery is off – this episode is for you.

Learn how to stop blindly following what an app tells you to eat and start building true confidence in your nutrition.

In this episode, I cover:

⏱ 00:00 – Why this episode might make you uncomfortable (and that’s a good thing!)
⏱ 01:20 – Where AI and apps get you halfway – and where they fall short
⏱ 02:50 – The human factor AI can’t replicate: sleep, stress, life
⏱ 04:00 – What real confidence in your nutrition actually looks like
⏱ 09:20 – A real athlete case study: when a flashy AI plan under-fuelled a seasoned triathlete
⏱ 13:40 – The danger of normalising under-fuelling and feeling flat
⏱ 17:30 – Why education, not automation, is the real game-changer
⏱ 19:45 – How to use AI as a tool – not a crutch
⏱ 22:00 – The real reason the Triathlon Nutrition Academy exists

Want to stop second guessing your nutrition?

Register your interest for the next Triathlon Nutrition Academy intake and finally get 100% confident in how to fuel properly for three sports: dietitianapproved.com/academy

Links & Resources

🎙 Listen to the N=1 Episode (EP 222)

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:

Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

From Zero to Ironman in Five Months

Thu, 08 Jan 2026 17:00:00 +0000

What happens when you throw yourself head-first into triathlon, sign up for an Ironman with zero experience and try to DIY your nutrition along the way?

Meet Daniel Walker – ex-MMA fighter, all-in endurance newbie and now a proud Triathlon Nutrition Academy grad. In this episode, Dan shares his wild ride from couch to Ironman Cairns in just five months, why under-fuelling nearly derailed everything, and how getting expert help changed not just his racing, but his entire approach to nutrition.

In this episode, we cover:

Why training hard isn't enough – Dan’s story
From cricket to MMA to triathlon: a sport switch with serious consequences
The midlife moment that sparked an Ironman entry
Misconceptions around fuelling for endurance
The trap of carb-phobia and why it backfired
How recovery nutrition flipped everything on its head
Gut bombs, gels and race day fails: lessons from Ironman Cairns
Fat loss vs performance: what Dan really learned
The value of weekly Power Hour check-ins
What data tells us about doing an Ironman too soon
Dan’s advice for all-in athletes chasing big goals
What’s next: Kona dreams and 70.3 focus

If you're a Type A, data-loving, all-in kind of triathlete who's sick of guessing with your nutrition, this one's for you.

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

n=1 The Power of Personalised Nutrition for Triathletes

Thu, 01 Jan 2026 17:00:00 +0000

Still copying someone else’s nutrition plan and hoping it works for you? It’s time to stop guessing.

In this episode, I break down the concept of N=1 — why your nutrition plan should be as individual as your training schedule, sweat rate, gut tolerance and race goals.

If you’ve ever grabbed advice from the pros, copied your training buddy’s fuelling strategy or winged it on race day, this episode will help you understand why personalisation is the key to unlocking your next PB.

You'll learn:

Why N=1 is the only way to approach your nutrition as a triathlete
The four areas that must be customised for success: hydration, fuelling, race plan and daily nutrition
Real-life athlete stories that show the power of a tailored strategy
How generic advice can backfire — and what to do instead
Why having the knowledge to adapt your plan is a competitive advantage

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

The Real Cost of Poor Nutrition

Thu, 25 Dec 2025 17:00:00 +0000

See omnystudio.com/listener for privacy information.

Why You’re a Tired Triathlete All the Time and How to Find More Energy

Thu, 18 Dec 2025 17:00:00 +0000

See omnystudio.com/listener for privacy information.

How Brian Fuelled a 45-Minute 70.3 PB Through Total Life Chaos

Thu, 11 Dec 2025 17:00:00 +0000

What happens when your race goals collide with toddlers, ER visits, and zero sleep?

In this episode, I sit down with Brian Joseph – a busy triathlete, full-time professional and dad of three – who managed to pull off a massive 45-minute PB at his 70.3, despite life being a total circus. From missed sessions to emergency room visits mid-race, Brian shares what it really takes to train smart and fuel well in the real world.

We dive into:

Meet Brian – Full-time life, full-time triathlete
His pre-TNA nutrition journey: veganism, guesswork and Googling
Making the TNA program work around chaos
Key learnings: why recovery and protein made the biggest difference
How meal planning tools created daily structure
45-minute PB – what actually changed?
Race nutrition vs heat – what went wrong in Chattanooga
Juggling racing with a trip to the ER
Recovery done right – what helped the most
Gaining control through better nutrition planning
Advice for triathletes with young families
When everything went pear shaped pre-race sim
What TNA gave him that made life feel less overwhelming

Whether you're chasing Kona, trying to hold it all together or just want to fuel better through the madness, Brian’s story is a real, relatable listen.

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Seven Tips to Navigate Alcohol and the Festive Season Without Sabotaging Your Performance

Thu, 04 Dec 2025 17:00:00 +0000

Feeling festive but don’t want to blow your training gains?

In this episode of the Triathlon Nutrition Academy podcast, I’m diving into how alcohol really affects your performance as an endurance athlete—and what you can do about it. Whether you're mid-race season in Australia or base building in a snowy Northern Hemisphere winter, alcohol could be undermining your training, recovery and body comp more than you think.

I’m not here to take away your Christmas cheer. But I am here to help you understand the science, so you can enjoy the silly season without YOLO-ing your way to burnout.

What you’ll learn:

What alcohol actually does in your body
How alcohol affects training, recovery and sleep
Why hydration takes a massive hit
The impact on muscle repair, glycogen and immune function
What the research says about performance and endurance
Seven practical strategies to navigate the festive season
How to balance enjoying yourself without sabotaging progress

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Iron Cowboy: What It Takes to Do 100 Ironmans in 100 Days

Thu, 27 Nov 2025 17:00:00 +0000

What on earth does it take to complete 100 Ironmans in 100 days? James Lawrence – aka the Iron Cowboy – joins the podcast to share the physical, mental and nutritional toll of his epic Conquer 100 challenge. Spoiler: it involved over 12,000 calories a day, a few Costco muffins, and being fed through a massage table hole.

Whether you're a beginner or a seasoned triathlete, James drops some absolute gold on building resilience, fuelling with real food and why consistency beats perfection every time.

We talk about;

Meet James “Iron Cowboy” Lawrence
Why 100 Ironmans? (and how it started with a 4-mile fun run)
The perfect Ironman day and the role of nutrition
Real food fuelling: burritos, pizza, steak on the run
Caloric needs, gut training and sugar overload
What went wrong when fuelling slipped
Mindset, purpose and managing pain through adversity
Blue collar habits, unsexy consistency and building a strong foundation
James’s current nutrition approach and fuelling tips
Meet the support team and key recovery strategies
Advice for age groupers struggling with motivation or consistency
What’s next for James (hint: it’s not 200 Ironmans)

Links & Resources

James Lawrence new book, 'Iron Hope'.

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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The Science of Exercise with T1 Diabetes – with Dr Sam Scott

Thu, 20 Nov 2025 17:00:00 +0000

Managing type 1 diabetes as a triathlete isn’t just tough – it’s a constant balancing act. But with the right tools, strategy and support, you can absolutely perform at your best.

In this episode, I chat with Dr Sam Scott – exercise physiologist, diabetes researcher and former Head of Research for Team Novo Nordisk – about the science and strategy behind training and racing with T1D. Sam breaks down the complexities of glucose management, carbohydrate fuelling and how cutting-edge tech is empowering athletes to thrive.

What we talk about about

Why this topic matters for endurance athletes
Sam’s background in exercise physiology and elite sport
The difference between type 1 and type 2 diabetes
Why exercise is so complex for T1D
Common myths about fuelling with diabetes
Smart carb strategies and CGM tech
Performance fueling: what’s possible?
The future of AI-driven support with Enhanced
The power of possibility: sport as a gateway

Links & Resources

Dr Sam Scott’s book: The Science of Exercise with Type 1 Diabetes

Learn more about Enhanced

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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From ACL Surgery to 70.3 – Brian’s Nutrition-Fuelled Comeback

Thu, 13 Nov 2025 17:00:00 +0000

Could your comeback story start with your plate?

In this inspiring episode, we hear from TNA athlete Brian McLean, who proves that nutrition isn't just for race day. Nine months after tearing his ACL in a backyard basketball game, Brian is back training for 70.3 races, stronger and more dialled-in than ever. His secret? Strategic nutrition from day one of rehab.

Brian shares how:

His identity took a hit after injury and how he handled it
He applied TNA principles to support faster healing
Eating smarter helped him avoid weight gain and muscle loss
He shifted from a Western diet to a plant-first approach
Nutrition gave him the confidence to train, race and feel better than before

This episode is packed with real talk, practical takeaways and a powerful reminder: nutrition matters, even when you’re not training.

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Sweat Science: The Truth About Electrolytes and Hydration for Triathletes

Thu, 06 Nov 2025 17:00:00 +0000

Think you’re nailing hydration because you’ve got a pastel-coloured electrolyte drink in hand? Think again.

In this episode, I bust through the marketing fluff and break down exactly when, why and how triathletes should use electrolytes. Forget what TikTok says, here’s the science-backed truth from an endurance sports dietitian.

🔍 Here’s what we cover:

Why electrolyte hype has gone wild
When you actually need electrolytes
The big player in sweat losses: sodium
How your sweat rate and sodium loss are unique
Real athlete story: The Human Sprinkler
What is hyponatremia and why it’s dangerous
Food vs electrolyte drinks: when water is enough
How to choose the right product for you
What to avoid: fairy dust and false promises
The real strategy behind smart hydration

Whether you’re a salty sweater, a light sipper, or somewhere in between — this episode will help you stop guessing and start fuelling your hydration properly.

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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The Gut Microbiome Explained – How It Affects Performance

Thu, 30 Oct 2025 17:00:00 +0000

Is gut health just another nutrition fad, or a legit performance game-changer for triathletes?

In this episode, Taryn breaks down the gut microbiome in a way that makes sense for endurance athletes. Discover what it is, what it does, and how to support it without expensive supplements or trendy fermented food obsessions.

Key Takeaways:

Your microbiome impacts energy, recovery and immunity
Diversity in your diet equals diversity in your gut
Restrictive diets can trash your microbiome
Proper fuelling protects your gut lining

It’s not about probiotics, it’s about overall nutrition habits.

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Back of the Pack: Why Nutrition Isn’t Just for Fast Triathletes

Thu, 23 Oct 2025 17:00:00 +0000

Think nutrition is only for podium chasers? Think again.

In this inspiring chat, we meet Dr Sarah Barr, a proud back-of-the-packer, cancer survivor and one determined triathlete chasing big endurance goals including a full Ironman for her 62nd birthday. As a long-time calorie counter and clean eater, Sarah thought she had nutrition sorted... until she realised she had no idea how to fuel as a triathlete.

We dive into:
• Why nutrition is just as critical for slower athletes
• Common fuelling myths that leave back-of-packers bonking
• How Sarah overcame restrictive mindsets to fuel with purpose
• What she’s doing differently to chase her next big goal

This episode is a must-listen for any triathlete who’s ever thought they’re “too slow” to need a proper fuelling plan.

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Should I Be Using Different Fuelling Strategies When On My Period?

Thu, 16 Oct 2025 17:00:00 +0000

Are your hormones hijacking your training? If you've ever felt off during certain weeks of your cycle and wondered if your nutrition needs to change, you're not alone.

This week, we're tackling one of the most common questions from female triathletes: should you be fuelling differently during your period? With new research emerging, it's time to bust some myths and cut through the confusion.

You'll learn:

What the science actually says about performance across the menstrual cycle
Why your luteal and follicular phases might affect more than just your mood
Practical tips to help you tweak your nutrition when (and if) you need to

This episode will help you feel more confident and in control of your body, your training and your nutrition, no matter where you are in your cycle.

Links & Resources

McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: A systematic review and meta-analysis. Sports Medicine, 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3

Schlie, J., Krassowski, V., & Schmidt, A. (2025). Effects of menstrual cycle phases on athletic performance and related physiological outcomes: A systematic review of studies using high methodological standards. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00223.2025

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Whoop vs Oura – What the Science Says for Triathletes with Shona Halson

Thu, 09 Oct 2025 17:00:00 +0000

Is your wearable helping or hindering your performance?

In this episode, I’m joined by Professor Shona Halson – globally respected expert in sleep, recovery and athletic performance – to unpack what the science actually says about popular wearables like Whoop bands and Oura rings.

With more age group triathletes collecting 24/7 data, it’s easy to get lost in numbers and miss what truly matters. Shona shares her evidence-based insights to help you cut through the hype and use wearables wisely to improve sleep, training and recovery.

In this episode, we cover:

How wearables like Whoop and Oura stack up for accuracy
What sleep metrics you can actually trust (and which are fluff)
Understanding HRV and recovery scores – are they useful?
Napping 101: what duration is ideal for triathletes?
The sneaky impact of caffeine and alcohol on sleep
Morning vs overnight data: what’s better for training decisions?
Sleep across the menstrual cycle – what the latest research shows
Top 3 tips to get the most from your wearable (without losing your mind)
Which device is best: Whoop, Oura or something else?

Whether you're already wearing one or considering jumping on board, this episode is packed with practical advice to help you stop obsessing over your data and start using it for smarter recovery and race-day performance.

Links & Resources

Connect with Prof Shona Halson on LinkedIn: https://www.linkedin.com/in/shonahalson/

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Why Training Hard Isn’t Enough – Lessons from Triathlete Brent Saltmarsh

Thu, 02 Oct 2025 17:00:00 +0000

What happens when you train like a pro but still bonk on race day?

In this episode, I’m joined by Triathlon Nutrition Academy athlete Brent Saltmarsh — a retired Army veteran turned endurance addict — who shares his eye-opening journey from cramping and gut blowouts to PBs and cramp-free racing.

We unpack the rookie nutrition mistakes that nearly ruined his Ironman and the exact changes he’s made to transform his performance in just a few months inside TNA.

You’ll hear about:

How Brent went from survival mode to racing with confidence
His biggest pre-TNA nutrition blunders (including a disastrous caffeine gel moment)
Why cramping and gut issues were signs of a deeper fuelling problem
The exact changes he’s made to hit PBs in his 40s
His long-term triathlon goals (hint: 90-year-old Ironman anyone?)

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Five Obsessions Triathletes Think They Need vs What Actually Moves the Needle

Thu, 25 Sep 2025 17:00:00 +0000

Still cramping or bonking despite all your shiny gear?

In this episode, I reveal five of the biggest distractions that age-group triathletes obsess over. From carbon shoes and sperm helmets to the latest supplements, and explain why they aren't the biggest drivers of better performance.

You’ll learn what actually does move the needle, so you can stop wasting money on things that aren't serving you and start focusing on the things that do.

If you're ready to train harder and race smarter, this episode is a must-listen.

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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3 Race-Day Fuel Hacks We Proved at Sunny Coast 70.3

Thu, 18 Sep 2025 17:00:00 +0000

Are you training hard but still falling short on race day?

In this episode, we're coming to you live from Mooloolaba after an epic weekend at Sunny Coast 70.3. TNA athletes Kelly Estes and Kathleen Gilton join Taryn to share the three race-day nutrition strategies that helped them perform at their best, even while racing internationally.

Whether you're chasing a PB or just trying to survive the distance, you'll get practical, evidence-based insights you can apply right away.

In this episode, you'll learn:

Celebrating TNA performances at Sunny Coast 70.3
Kelly: From over 7 hours to 5:29 at 65 years young
Dialling in carb availability: what 400g+ carbs/day can do
Kathleen: From gut bombs to perfectly fuelled race day
A 17-year break, a sprint start and now a 70.3 weapon
Planning and practising race day nutrition while travelling
Recovery nutrition: the secret to training consistency
The results: world champs qualifiers and PBs in paradise

Links & Resources

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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CONNECT WITH TARYN

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The Worst Nutrition Advice I’ve Seen This Month

Thu, 11 Sep 2025 17:00:00 +0000

Are you falling for BS nutrition advice without even knowing it?
In this episode, Taryn exposes the worst triathlon nutrition advice doing the rounds right now—from electrolyte stickers to dodgy online race calculators and outdated carb loading hacks. If you’ve ever wondered whether that expensive supplement or online tool is actually worth it, this is the episode for you.

With major triathlon events like Sunny Coast 70.3 happening, there's no better time to sort fact from fiction.

Topics Covered
Why triathlon nutrition advice can be so dangerous
Transdermal electrolyte patches: do they actually work?
The truth about concentrated ocean water and why it's a waste of money
Online race calculators: outdated calorie maths that could ruin your race
What a real, personalised race nutrition strategy actually looks like
Old school carb loading advice vs what actually works
Athlete story: How Brent fixed his gut issues and started hitting PBs
Why getting your fuelling right is the key to triathlon success

Links & Resources
👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Creatine Gummies Exposed – 9 Brands Tested, Half Failed

Thu, 04 Sep 2025 17:00:00 +0000

Are your creatine gummies actually doing anything? In this week’s episode, we reveal the results of independent lab testing on nine popular creatine gummy brands—and it's not pretty. Some delivered the goods, but others? Utterly useless.

With creatine booming across social media and mainstream marketing, it’s easy to fall for fancy packaging. But as triathletes, we need performance—not candy.

Here’s what you’ll learn:

Why creatine gummies are having a moment
Quick refresher: What is creatine and why use it?
Who actually benefits from creatine (spoiler: not everyone)
The shocking results of James Smith’s independent testing
Which 5 brands failed and why
The 4 that passed and delivered close to label claims
How to spot a fake: 3 simple red flags
The Aussie company leading the way with transparent batch testing
Is there still a place for creatine gummies in sport?

Links & Resources:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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What It Takes to Fuel Your First Ironman

Thu, 28 Aug 2025 17:00:00 +0000

What It Takes to Fuel Your First Ironman with Steve Duquette

Thinking about doing your first full Ironman? Don’t leave your performance to chance.

In this episode, I’m joined by long-time TNA athlete Steve Duquette, who recently completed his first Ironman at Ironman Canada—and felt strong from start to finish. We dig into the practical nutrition strategies that gave him the confidence to go all in, and how he avoided common race-day disasters like cramps, GI issues and bonking.

Whether you’re considering going long or already knee-deep in training, this episode will help you understand what it actually takes to fuel the training, execute a bulletproof race day strategy and enjoy the journey.

In this episode we cover:

Steve’s journey from cramping cyclist to confident Ironman finisher
How nutrition gave him the confidence to step up to the full distance
Key differences in fuelling 70.3 vs Ironman training
What went wrong in training—and how he fixed it before race day
The full race day strategy: carb loading, electrolytes, hydration and more
Sweat testing, spreadsheets and how data built confidence
Steve’s advice for anyone still winging it
What he’d change next time and his goals for 2027

Links & Resources:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Why Sleep Is Your #1 Recovery Tool with Dr Michael Grandner

Thu, 21 Aug 2025 17:00:00 +0000

Struggling to recover despite solid training and nutrition? You might be missing the most powerful recovery tool of all — sleep.

In this episode, I’m joined by Dr Michael Grandner, Director of the Sleep and Health Research Program at the University of Arizona and a world-leading expert in sleep science. We break down exactly why sleep matters so much for endurance athletes, what’s really going on when you miss sleep, and how to get better quality shut-eye — even when you’re training hard, managing work and juggling life.

We cover:

Why sleep is essential for adaptation and recovery — not just rest
The truth about how much sleep triathletes actually need
What to do if your sleep is disrupted or inconsistent
Why wearables are helpful — but not the whole story
Practical strategies to improve sleep tonight

Links & Resources:

Dive into Dr Grandners Research:
Google Scholar Citations
Connect with Dr Michael Grandner:
Website
Instagram
LinkedIn

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Are You a Burnt-Out Triathlete? Answer These 3 Questions

Thu, 14 Aug 2025 17:00:00 +0000

Feeling flat, foggy or just can’t be bothered to train?
Burnout doesn’t always come in hot with a meltdown and a for-sale bike post. Sometimes it’s the slow creep of fatigue, motivation dips and sugar cravings that chip away at your performance and love of the sport.

In this episode, Taryn unpacks the 3 key questions every triathlete should ask themselves to figure out if they’re on the burnout train — and what to do if the answer is yes.

What you’ll learn:

Why this topic hits close to home for so many triathletes
Question 1: Are you feeling flat all the time?
The sneaky signs of under-fuelling you might be ignoring
Question 2: What’s really happening after your sessions?
Recovery nutrition mistakes that cost you more than you think
Question 3: Hungry all the time or not at all? Here’s why that matters
Real talk on what burnout looks like and how to fix it

LINKS:

Link to paper

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

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Extra Virgin Olive Oil vs Ibuprofen – What the Science Says

Thu, 07 Aug 2025 17:00:00 +0000

Did you know the humble bottle of extra virgin olive oil in your pantry could be doing more than just making your salad taste good?

In this episode, I’m unpacking a game-changing compound found in high quality EVOO – oleocanthal – which behaves just like ibuprofen. We’re talking natural anti-inflammatory power that can help reduce exercise-associated inflammation, support recovery and keep your immune system firing – without wrecking your gut or kidneys like NSAIDs can.

You’ll learn:

What oleocanthal is and why it’s like nature’s ibuprofen
How to spot a good quality EVOO (not all are created equal)
Why this simple pantry staple could be a secret weapon in your recovery strategy

LINKS:

Link to paper

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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200 Episodes In – Fuel Tactics That Made TNA Athletes Faster

Thu, 31 Jul 2025 17:00:00 +0000

Think you're eating right for triathlon but still underperforming?

In this milestone 200th episode, the mic flips as four inspiring Triathlon Nutrition Academy athletes interview Taryn about the game-changing strategies that turned their training, racing and health around. From ditching the guesswork to losing 20kg, improving diabetes, and smashing PBs, this episode is packed with real stories of what's possible when your nutrition is dialled.

Get a behind-the-scenes look at the philosophies behind the TNA program, why age-groupers should stop copying the pros, and what actually works when you're juggling training with work, family and life.

If you're serious about improving performance, staying injury-free and fuelling smarter, not harder, this episode is a must-listen.

LINKS:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Plant vs Animal Protein – Which Builds More Muscle?

Thu, 24 Jul 2025 17:00:00 +0000

Are plant-based proteins really good enough for triathletes chasing strength gains and performance? Or do animal proteins still reign supreme?

In this episode, I dive into a brand-new systematic review comparing plant and animal proteins on muscle mass, strength and performance outcomes – and break down exactly what it means for you as a triathlete. You’ll get a no-fluff summary of the science, plus practical takeaways whether you're a carnivore, vegetarian or full vegan.

Discover which protein sources really matter, how to optimise your intake for recovery and strength, and why you can’t out-supplement a lack of lifting.

Reference: https://pubmed.ncbi.nlm.nih.gov/39813010/

LINKS:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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Three Triathlon Nutrition Myths Costing You Performance – Stop Doing Them!

Mon, 21 Jul 2025 18:00:00 +0000

Still chasing race weight? Skipping food before training to burn more fat? Meticulously tracking every calorie?

In this week’s episode, I’m calling out the three biggest nutrition myths that are still messing with triathletes in 2025. If you’ve been feeling flat, frustrated or just not seeing the performance gains you expect—this one's for you.

Learn why these outdated beliefs are holding you back and what to do instead, including:

Why fuelling beats weight loss for real results
When fasted training helps (and when it hurts)
Why tracking calories isn’t the silver bullet

LINKS:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

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How I’d Upgrade Your Nutrition If You Were My Athlete

Thu, 10 Jul 2025 17:00:00 +0000

Think you're doing everything right with your training and nutrition, but the results just aren't stacking up? You're not alone.

In this episode, Taryn walks you through the four most powerful nutrition upgrades she'd make if you were her athlete. These are the exact strategies she uses inside the Triathlon Nutrition Academy to turn underperforming athletes into high-performing machines.

Whether you're feeling flat, struggling to recover or just guessing your way through race day fuelling, this episode will help you identify what to fix and where to start.

What you'll learn:

Why most triathletes are unknowingly underfuelled
The problem with generic race nutrition plans and how to build one that actually works
What effective recovery nutrition really looks like
How your day-to-day meals could be sabotaging your goals

LINKS:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Why Troy’s Training Didn’t Truly Work – Until He Fixed This

Thu, 03 Jul 2025 17:00:00 +0000

Think you're training hard enough to deserve better results?

Troy Bauerle sure was. But it wasn’t until he sorted out his nutrition that things really clicked—and the gains speak for themselves.

In this episode, Troy returns to share what’s changed since completing the Triathlon Nutrition Academy program. From DIY gel confidence to podium finishes, he’s living proof of how dialling in your nutrition can supercharge your performance, boost recovery and keep you injury-free.

If you’ve been flogging yourself in training but feel like you’re still not quite there on race day, this one’s for you.

Here’s what we cover:

Troy’s recent back-to-back podiums (Geelong 70.3 & Wollongong Olympic)
The game-changer: 12 months of consistent, injury-free training
Why he now trains AND races with the same gels—and how he makes them
The power of proper carb loading and recovery nutrition
Confidence to negative split a run and go harder, not bonk
How 9 minutes disappeared from his Geelong race time (same course, same bike)
Balancing elite-level training with a physically demanding job
Looking ahead to Ironman at 50—and even Ultraman?

LINKS:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Not All Sports Drinks Are Equal: Pure Race Fuel vs Electrolyte Hydration

Thu, 26 Jun 2025 17:00:00 +0000

Not all sports drinks are created equal – and using the wrong one could wreck your race or your gut.

In this episode, I compare two sports drinks from the same brand – Pure Sports Nutrition – and break down the real differences between their Race Fuel Drink Mix and Electrolyte Hydration Mix. While they both look like sports drinks on the surface, they serve completely different purposes once you look under the hood.

You’ll learn what to look for in a sports drink, how to interpret the ingredients and nutrition panel, and what actually matters when deciding what belongs in your bottle on race day.

Because the label doesn’t tell you the full story – and if you’re just picking products based on marketing or taste alone, you’re probably leaving performance on the table.

In this episode, you’ll learn:

Why the Race Fuel might not actually work at 90g/hour despite the label
How to spot a poor glucose-to-fructose ratio and why that matters for gut tolerance
What osmolality is (and why it can make or break your gut on race day)
How the “hydration” product might be better suited for fuelling — if you tweak it
How to be your own nutrition detective and decode product labels like a pro
When and how to modify a product to suit your personal needs

LINKS:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Smashing PBs & Chasing Kona Dreams with Samantha Zeps

Thu, 19 Jun 2025 17:00:00 +0000

What does it take to go from consistent age-group triathlete to Ironman podium finisher and Kona qualifier? In this inspiring episode, Samantha Zeps shares how she’s levelled up her performance with smarter fuelling strategies, better recovery habits, and a fresh mindset around nutrition.

From a 14-minute PB at Geelong 70.3 to winning her age group at Busselton Ironman, Sam opens up about the real changes that moved the needle — like ditching fasted training, nailing her carb loading, and fuelling properly to perform and parent. If you're dreaming of Kona or chasing your own next PB, this episode is packed with practical takeaways and serious motivation.

LINKS:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

The Real Cost of Poor Nutrition

Thu, 12 Jun 2025 17:00:00 +0000

You're logging hours in the pool, on the bike, and pounding the pavement. Your training plan is dialled in, your gear is sorted, yet something's still not clicking. If your nutrition is off, you might be flushing months of hard work down the drain without even realising it. Today, I want to expose the real – and often hidden – costs of poor nutrition that go far beyond a disappointing race result or mid-run gut disaster.

We're talking about wasted time, money, and energy that quietly sabotages your performance, recovery, and progress. These hidden costs accumulate faster than you think, which is why getting your nutrition sorted is the smartest performance investments you can make as a triathlete.

I see so many triathletes fall into the trap of trying to figure out their nutrition on their own. Unfortunately, without proper planning and strategy, nutrition becomes an expensive mistake rather than a performance investment.

But, when nutrition is optimised, everything improves. Training feels better, recovery accelerates and you stop wasting money on products and supplements that aren’t doing you any good anyway.

This is why the Triathlon Nutrition Academy exists and the doors are opening soon – to prevent you from wasting years trying to piece together fragmented information. This isn't just nutrition education; it's an investment in faster racing, improved training returns, and long-term health. And if you think nutrition education is expensive, calculate the true cost of getting it wrong.

LINKS:

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Smashing Her First Ironman: Christina's Journey to the Finish Line

Thu, 05 Jun 2025 17:00:00 +0000

Completing an Ironman isn’t for suckers. It's something that many triathletes dream about and today, I want to share the story of one of my Triathlon Nutrition Academy athletes, Christina, whose journey to the finish line of her first Ironman is truly inspirational.

Christina isn't a professional athlete – she's a full-time interior designer and dedicated mother who held onto her Ironman dream since her post-college days in Tucson, Arizona. Fast forward 18 years, after juggling work, family, and fitness, Christina finally decided to take the plunge into this mammoth challenge and recently completed the Texas Ironman.

While preparing for race day, Christina navigated the same challenges most of us face – demanding work schedules, family commitments and the constant juggle to fit training into an already packed life. What set her apart wasn't superhuman abilities, but rather strategic planning, a personal and professional support network and an unwavering commitment to her goal.

Her approach to balancing training with normal life came down to three key elements: seeking professional support through joining the Triathlon Nutrition Academy and hiring a training coach, meticulous scheduling and clear communication with her support network. Early morning sessions became her training window, allowing her to complete workouts before family responsibilities took priority. This wasn't about finding more hours in the day – it was about maximising the hours she had.

The Nutrition Game-Changer

Before joining the Triathlon Nutrition Academy, like many endurance athletes, Christina assumed that training hard was enough. The reality check came quickly when she realised her post-workout exhaustion and desperate need for naps weren't normal recovery patterns.

The breakthrough came through strategic carbohydrate and protein timing. By learning how to fuel properly before runs and optimising her recovery nutrition, Christina transformed her training quality and eliminated those energy crashes that had been derailing her afternoons.

Navigating Race Day Challenges

Ironman Texas was a hot and humid course, but everything Christina had learned in TNA helped her make it to the finish line with a smile on her face. Her nutrition strategy included proper carbohydrate loading in the days leading up to the race and acute sodium loading on race morning – protocols she'd practised extensively during training.

When inevitable race-day issues arose – sunburn, cramping, and the mental challenges of such a long day – Christina's troubleshooting skills kicked in. Her focus on maintaining nutrition intake and electrolyte balance helped her navigate these obstacles rather than being derailed by them.

Smashing Ironman Goals

Crossing the finish line in just over 14 hours, Christina proved that with proper preparation and strategic nutrition, ambitious goals are achievable even when you have a busy lifestyle. Her success wasn't built on natural talent or unlimited training time – it was constructed through consistent execution of proven strategies.

Most importantly, never underestimate the impact of proper nutrition on both training quality and race-day performance. The difference between struggling through sessions and executing them effectively often comes down to fuelling strategies that support your body's demands.

LINKS:

🚴 Grab your copy of Fuel Your Adventure and fuel your long rides with real food that works

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery

WORK WITH TARYN HERE

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

How Do You Lose Weight When Training for a Triathlon?

Thu, 29 May 2025 17:00:00 +0000

You're logging endless kilometres in the pool, on the bike and in your running shoes. Your training plan is meticulous. Yet somehow, the numbers on the scale refuse to budge. If you're feeling exhausted, constantly hungry and frustrated that you’re not losing body fat despite all that training, you're not alone. This is one of the most common struggles I see as an advanced sports dietitian working with triathletes.

The truth is, you simply cannot out-train a poor diet.

There’s No One Size Fits All

Next time you're at an Ironman event, take a look at the athletes around you - they’re all different shapes and sizes. Many of them train 15+ hours a week but still struggle with body composition. The disconnect often stems from a fundamental misunderstanding of how our bodies respond to training and nutrition.

It sounds like a contradiction, but under-fuelling during heavy training doesn't lead to fat loss – it leads to compromised recovery, diminished performance and a body that clings desperately to its energy stores. The result? Depleted, exhausted athletes moving further away from their goals with each training session.

Balancing Energy Requirements

When training for long-course triathlons, your energy demands skyrocket but so many athletes don’t know how to fuel properly.

This creates a frustrating cycle: inadequate nutrition leads to poor recovery, which diminishes training quality, which reduces your body's ability to utilise fat as fuel. The end result is often injury, burnout and stalled progress.

The Appetite Rollercoaster

During heavy training blocks, your appetite regulation can go haywire. Some days you're ravenous; others you have no appetite at all. Add in training fatigue, and you're naturally drawn toward quick-fix carbs and sugars – often consuming more calories than your session actually burned.

This isn't a willpower issue – it's your body's natural response to energy demands. But without a strategic approach, these patterns can completely derail your body composition goals.

Taking A Strategic Approach

Losing body fat while training for triathlon is absolutely possible, but it requires a strategic approach. Rather than drastic calorie cutting or carb cutting, focus on creating sustainable deficits during less critical training windows while continuing to fuel effectively on key training days.

The off-season is an ideal opportunity to address body composition without compromising performance. Attempting significant fat loss during peak training or race preparation is almost always counterproductive.

Testimonial: Erin Byrge lost 40 pounds while getting faster and stronger

Make sure you stay tuned toward the end of the episode where I interview Erin, a member of the Triathlon Nutrition Academy Program, who learned exactly how to shed a significant amount of body fat while fuelling her body for performance. She not only completely changed her body composition, but came out stronger, faster and continues to knock out rockstar race performances.

LINKS:

🚴 Grab your copy of Fuel Your Adventure and fuel your long rides with real food that works

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery

WORK WITH TARYN HERE

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

FORM Goggles Review: Game-Changer or Waste of Money?

Thu, 22 May 2025 17:00:00 +0000

If you've ever found yourself 300 meters from the buoy on race day or struggling to maintain pace during training, there might be a high-tech solution out there for you.

No magic bullet will ever replace good old fashioned swim training, but could FORM Smart Goggles be game changer?

Or are they just a fancy new gadget, or even worse, a complete waste of money?

Today I’m joined by Brenton Ford from Effortless Swimming to give us a no BS review of the FORM Smart Goggles. These high-tech goggles provide real-time metrics displayed right before your eyes as you swim but at nearly $300, are they worth the investment?

You might know Brenton from his popular technique videos on YouTube or his coaching programs that have helped thousands of triathletes become way more efficient swimmers. With thousands of success stories under his belt, Brenton shares his professional and practical perspective on this product. There’s no sponsorship here, so rest assured this is his honest and unbiassed review.

The Technology Behind FORM

FORM Smart Goggles aren't your standard $40 purchase. They feature augmented reality that displays your swim metrics – pace, stroke rate, distance – directly in your field of vision as you swim. Think of them as a Garmin for your face, potentially offering more accurate readings than wrist-based devices since they're measuring from your head position.

Real-Time Training Pros

Brenton describes how the real-time data can be genuinely useful, particularly if you struggle with pacing. Many new swimmers go out too hard and fade dramatically, or they haven't developed that internal clock that elite swimmers possess. Seeing your splits in real-time allows you to adjust your effort on the fly, potentially making your training more effective.

The Smart Goggles also offer technical feedback like head position correction, though Brenton cautions that this shouldn't replace proper technique coaching, as optimal head position varies between swimmers.

The Cons

Let's be honest – no tech is perfect, even at this price point. The bulkier design means you'll sacrifice some peripheral vision compared to your sleek racing goggles. If you're swimming in packed lanes or squad sessions, this could mean more shoulder bumps than you'd like. And while beginners might love the instant feedback, there's a risk of becoming too dependent on technology rather than developing that essential feel for the water that defines skilled swimmers.

Perhaps the most frustrating reality? That premium anti-fog coating eventually wears off just like your regular goggles. Hot tip – a drop of baby shampoo can temporarily restore crystal-clear vision when you're in a pinch.

As for the much-hyped "swim straight" feature for open water? While helpful, proper sighting technique remains essential for most triathletes. After all, technology can fail, but well-practiced skills stay with you through every race.

Final Verdict

So are FORM Smart Goggles revolutionary? For data-driven athletes, they offer unique training insights that might improve your sessions. For tech enthusiasts, they're certainly a novel addition to your kit. But as Brenton wisely points out, they won't replace good coaching or consistent practice.

At their price point, consider them a useful tool rather than a miracle solution. If you're struggling with pacing or love analysing your metrics, they might be worth considering. If you're a beginner, your money might be better spent on technique lessons first.

LINKS:

Connect wth Brenton

Website | Instagram | YouTube

🚴 Grab your copy of Fuel Your Adventure and fuel your long rides with real food that works

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery

WORK WITH TARYN HERE

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Long Ride Fuelling: 5 Real Food Ideas from a Sports Dietitian

Thu, 15 May 2025 17:00:00 +0000

Let's be honest – choking down another gel at hour three on a long ride isn't anyone's idea of fun.

If you’re done with flavour fatigue, you’ve been struggling with nasty GI issues or you’ve crawled home like a zombie after bonking mid-ride, this episode is for you.

While gels and sports nutrition products have their place, they're not the only answer to fuelling your long rides. Fuelling doesn’t have to be expensive or gut-destroying. There are loads of real food options that taste amazing and keep your energy up from start to finish. Today I’m sharing five of my go-to real food ideas for long ride fuelling.

Why Real Food Matters

When it comes to sessions longer than two or three hours, proper fuelling isn't optional—it’s essential. Without effective fuel, you're risking poor performance and compromising recovery and immunity. Consistently under-fuelling can lead to fatigue, poorer training adaptations, and even hormonal issues. Let's avoid that by being strategic about our nutrition.

Common Mistakes in Long Ride Fuelling

Overreliance on Sports Nutrition Products: A lot of athletes exclusively depend on gels and sports drinks but this can lead to GI distress, let alone the flavour fatigue due to their sweet, monotonous nature.
Choosing the Wrong Types of Real Food: Opting for heavy, high-fiber or high-protein snacks can be really hard on your gut, especially over extended periods. For the extended sessions, you need to focus on easy-to-digest carbohydrates that deliver quick energy without the bloat.
Inadequate Packaging and Practicality: Your snacks need to be accessible on the bike, otherwise they become soggy, melt, or fall apart. This is one of the major appeals of gels and other sports nutrition products but there are ways to package homemade foods properly.
Flavour Fatigue and Lack of Variety: There aren’t many athletes out there who are actually happy to chew on the same gummies or choke down the same gel hour after hour. So many athletes ask me how to change it up, including savoury options and varying textures. It can be done!
Mismatched Fuelling to Ride Intensity and Duration: Not all rides are created equal which is why you need to tailor your nutrition strategy to match the intensity and duration of each session.

Top 5 Real Food Ideas for Long Rides

Rice Cakes: Light and versatile with sweet or savoury flavors. Perfect for long, steady aerobic rides.
Energy Balls: My recipe is portable and customisable with endless flavors. Ideal for a mid-ride energy boost.
Dietitian-Approved Bike Bars: This is my take on a homemade muesli / granola bar for a nutritious, easy-to-digest mid-ride snack.
Fruit Puree Pouches: Quick carbs in a mess-free option. Great for sensitive stomachs and hot conditions.
High Carb Muffins: Sports-specific muffins offer a delicious and practical treat for long endurance rides, without the excess fat and fibre of store bought options.

You can find these specific recipes and loads more in my Fuel Your Adventure Recipe book, which is packed with recipes to help you fuel better and power your body to perform at your best.

LINKS:

🚴 Grab your copy of Fuel Your Adventure and fuel your long rides with real food that works

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery

WORK WITH TARYN HERE

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

Creatine Gummies vs Powder: Which One Actually Works?

Thu, 08 May 2025 17:00:00 +0000

Creatine is having a serious moment right now! From bodybuilders to busy mums, we’re all being told to jump on the creatine bandwagon to improve our strength, muscle mass and performance.

And to sweeten the deal, creatine is now available in the form of convenient and tasty gummies that claim to give us the same muscle boosting powers and benefits as the powder.

But is that actually true?

And should everyone really be taking creatine?

What Exactly Is Creatine?

First things first—why is creatine all the rage? Found naturally in our muscles, creatine helps generate energy for those intense, short bursts of exercise. It's one of the most researched supplements for improving strength, muscle mass, and performance but not everyone needs to jump on the creatine train. It’s not a one size fits all solution and we need to be far more strategic when it comes to supplementing with creatine.

Gummies vs. Powder

The allure of creatine gummies is pretty obvious —they’re convenient and delicious. But you’ll pay for it. Here in Australia, one brand like Push Gummies costs a whopping $1.67 per serve. Compare that to the range of $0.20 to $0.80 per serve for creatine powder, and you’re looking at eight times the cost! Do you really want to blow over $600 a year when powder sets you back just $73?

Independent Testing Reveals Inconsistencies

In 2024, NOW Foods did some independent testing of 12 brands of creatine gummies by high performance liquid chromatography (HPLC) to see how much creatine is actually in each gummy compared to what is on the label.

Out of the 12 brands tested, six of them didn't contain the amount of creatine that was claimed to be on the label. In fact, one brand had none whatsoever. So you’re basically just buying expensive lollies.

Creatine Powder Gets My Vote For Now

The science remains clear: traditional creatine monohydrate powder is still the gold standard. It's cost-effective, stable, reliable and backed by decades of research. You can measure it precisely, ensuring you're getting exactly what you need for optimal performance.

Until gummy manufacturers can prove their products deliver consistent, stable doses of creatine (with transparent testing to back it up), your best bet is sticking with proven powder forms and saving your money.

NOW testing: Testing programme identifies creatine gummy failings

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery

WORK WITH TARYN HERE

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

See omnystudio.com/listener for privacy information.

The Triathlete’s Guide to Thyroid Nutrition

Thu, 01 May 2025 17:00:00 +0000

Nailing your training but can't shift those stubborn kilos? Maybe you’re battling gut issues despite a dialled-in nutrition plan or even dragging yourself through sessions after a solid 8 hours sleep.

If this sounds all too familiar, it might be that your thyroid has been flying under the radar.

As a sports dietitian, I'm seeing more triathletes pushing through these warning signs – constant fatigue, resistant weight, bloating, and mysterious gut problems – not realising there's a tiny butterfly-shaped gland in their neck calling the shots.

Thyroid health isn’t my area of specialty so today I’m joined by Registered Dietitian and Functional Practitioner, Alisha Knicely, to talk about about how this powerful gland affects everything from your race-day performance to your Monday morning motivation.

Diagnosed with an autoimmune thyroid disease in 2017, Alisha’s drive to understand what was happening in her body was a turning point in her career. She now specialises in Hashimoto’s and Hypothyroidism and helps her clients to reverse the symptoms of thyroid dysfunction.

The Performance Powerhouse You're Overlooking

Your thyroid is your body's metabolic control centre. It regulates your heart rate, energy levels, and even how quickly you bounce back from those brutal brick sessions. For triathletes pushing their bodies to the limit, optimal thyroid function isn't just helpful – it's essential.

The Nutrient Trifecta

Want your thyroid firing on all cylinders? You need three key players: iodine, selenium, and zinc. But here's the catch – more isn't always better. Like race-day nutrition, it's about getting the balance right. Strategic food choices like seafood, organ meats, and nuts can deliver these nutrients without the risks of over-supplementation.

Red Flags You Can't Ignore

If you're experiencing:

- Unexplained fatigue despite proper rest

- Stubborn weight changes

- Slower recovery between sessions

- Mood swings affecting your training drive

It's time for a proper thyroid assessment. Don't guess – get tested. A comprehensive blood panel including TSH, T3, T4, and thyroid antibodies will tell you exactly where you stand.

The Overtraining Connection

Think you can push through anything? Think again. Excessive training without proper recovery can throw your thyroid into chaos. Those sleepless nights and persistent fatigue aren't badges of honour – they're warnings that your body needs a different approach.

Your Action Plan for Optimal Thyroid Function

Fuel Smart: Focus on nutrient-dense whole foods that support thyroid function
Guard Your Gut: Your thyroid depends on proper nutrient absorption
Manage Stress: Yes, that includes training stress – more isn't always better

Beyond the Basics

Living with a thyroid condition doesn't mean hanging up your tri suit. Whether you're managing Hashimoto's or just optimising your performance, it's about working with your body, not against it. Regular monitoring and professional guidance can keep you racing strong.

LINKS:

Alisha Knicely Instagram: https://www.instagram.com/lisha_thyroid_rd/

Download the FREE 5-part audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day https://www.dietitianapproved.com/mistakes

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Heart Rate Variability (HRV) for Triathletes: What It Is, Why It Matters & How to Track It

Thu, 24 Apr 2025 17:00:00 +0000

Do you ever wake up feeling shattered but you just make yourself train hard anyway?

I know it sounds like the thing you should do, but is that actually the best thing for your recovery, your performance and ultimately, your body?

As triathletes, we’re masters at tracking watts, pace, and heart rate but there's another metric that could revolutionise your training decisions. Enter Heart Rate Variability (HRV) – your body's daily report card on recovery and readiness.

Today I'm getting nerdy with Daniel Roland from HRV4Training to learn how tracking your HRV can help you get the most out of your training sessions, understand your recovery and avoid burnout. And all it takes is one minute every morning.

What's HRV and Why Should You Care?

Think of HRV as your body's daily stress barometer. It measures the variation between your heartbeats, giving you a window into your nervous system's state. Low HRV? Your body's in fight-or-flight mode. High HRV? You're recovering well and ready to tackle those key sessions. For triathletes juggling three sports and the demands of life, this is the kind of data you want to know.

The HRV4Training App

The HRV4Training app turns your smartphone into a sophisticated recovery monitoring device. Created by computer scientist Marco Altini, you don’t need any expensive or annoying gadgets – just your phone's camera and your finger for a 60-second morning check.

The Science Behind Smarter Training

Research shows athletes who adjust their training based on HRV perform better, even when doing fewer intense sessions. Think about that – better results with more strategic, not necessarily more, training. It's about training smarter, not harder.

How to measure your HRV

Consistency is key here and by measuring at the same time each morning, you’ll get a baseline of your individual scores so you can understand when your body is in a state of stress. Unlike other apps that present HRV data with an unknown algorithmic value, HRV4Training gives you raw data so you can understand how variabilities such as training sessions, sleep, nutrition, alcohol, menstrual cycles and life stressors impact your body.

Daniel explains how the app's tracking features help you connect the dots between your lifestyle choices and recovery capacity. It's like having a personal performance detective.

While HRV isn't a strict training dictator, it's an objective adviser when you're unsure about whether you should push through or perhaps back off a little. Think of it as your body's early warning system.

Your Investment in Smarter Training

For less than the cost of a new race belt, HRV4Training gives you ongoing insights into your recovery status. Available on iOS and Android, it's a one-time purchase that could save you a lot of guesswork and help you train smarter and recover faster.

I've personally been experimenting with HRV for training myself lately and I love it how it provides that real time insight into my recovery, my training readiness, and the quality of my sleep the night before.

And no, this isn’t a paid partnership. I bought the app out of my own pocket and I’m not getting any kickbacks! But I sure am excited to bring this conversation to you to help you unlock another level of performance. Let’s go!

LINKS:

To learn more about HRV4Training

Website: https://www.hrv4training.com/

Download the app

App Store: https://apps.apple.com/us/app/hrv4training/id686923970?ls=1

Google Play: https://play.google.com/store/apps/details?id=com.asma.hrv4training

Download the FREE 5-part audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day https://www.dietitianapproved.com/mistakes

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How an Epilepsy Diagnosis Didn't Hold Aditya Back from Triathlon

Thu, 17 Apr 2025 17:00:00 +0000

Think your challenges are holding you back from triathlon?

Meet Aditya Mehta from Mumbai, India, a 35 year old endurance athlete who was diagnosed with epilepsy at the age of 4. Despite being told that swimming was too dangerous a risk for him with seizures, he learned how to swim freestyle at 32 years old.

He has since gone on to complete triathlons worldwide.

His story isn't just inspiring – it's a masterclass in turning limitations into stepping stones for success. And it all started with watching a half marathon in Mumbai.

From Spectator to Game-Changer

In 2015, Aditya stood on the sidelines of the Standard Chartered half marathon, not knowing that moment would transform his life. With zero running experience and epilepsy as his constant companion, Aditya has since completed multiple 10Ks, marathons, and even a 50k ultra. But he wasn't done yet.

Breaking Through the "Impossible"

In 2019, Aditya added cycling to his repertoire and, despite being told that swimming was too dangerous a risk for him with seizures, he quite literally took the plunge and learned to swim freestyle in 2022 at 32 years old, adding the final piece to his triathlon puzzle.

For Aditya, this wasn't just about completing a race – it was about seeing how far he could challenge his body and shattering preconceptions about what is possible with epilepsy.

The Nutrition Game-Changer

With the support of his family, swimming coach and doctors, Aditya continued to train but knew he needed a nutrition strategy as unique as his situation. Joining the Triathlon Nutrition Academy has given him the personalised approach to help him fuel his ambitious goals.

No more guesswork, no more generic plans – just precise, targeted fuelling strategies that support both his epilepsy and his performance goals. The result? He's now preparing for a Half Ironman in Estonia with a sub-six-hour target in his sights.

Beyond Personal Victory

Aditya isn't just changing the game for himself – he's reshaping how the world views athletes with epilepsy. Through citywide events and advocacy, he's building a community that turns "you can't" into "watch me." His message is clear: with the right support and strategy, your supposed limitations can become your greatest strengths.

If you have challenges that you think are too big, Aditya reminds us that limitations are only set in our minds. Once you let them go, anything is possible.

LINKS:

Aditya Instagram: https://www.instagram.com/rhythmic.runner/

Download the FREE 5-part audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day https://www.dietitianapproved.com/mistakes

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Award-Winning Businesswoman to Triathlete: Why Winging It with Nutrition Didn’t Work for Jo Hurley

Thu, 10 Apr 2025 17:00:00 +0000

Today I’m chatting with Jo Hurley, mum of 4, Award-Winning Businesswoman and determined triathlete, who started her triathlon journey completely winging her nutrition.

You wouldn't show up to a race without training. You wouldn't tackle an Ironman without a pacing strategy. So why are you still winging it with your nutrition?

I see it so often - talented triathletes meticulously tracking every training metric while completely guessing their way through fuelling. They take supplements they think they need and fuel their bodies based on nutrition plans that haven't been developed for their specific bodies.

After decades of working hard and smart in business, Jo found herself in early retirement with the schedule most triathletes dream of - the ability to train like a pro. But even with a solid commitment to training and a rock strong mindset, a major piece of the puzzle was missing: The right nutrition plan.

Jo shares why her haphazard approach to fuelling was detrimental to her training and her longevity goals and how joining the Triathlon Nutrition Academy (TNA) to learn about proper fuelling has taken her to the next level in training, recovery and performance.

A solid nutrition plan to fuel your body

As a highly successful accountant in the self managed super fund industry, Jo knew the importance of strategic planning in business. But when it came to fuelling her triathlon journey, she had no idea what she was doing. Despite her natural athleticism, her quarterly DEXA scans were showing an increase in visceral fat levels, courtesy of a high fat, low-carb diet that simply wasn't serving her training needs.

Like many triathletes I work with, Jo discovered that copying nutrition advice from others – particularly male training partners – was a fast track to underperformance. What worked for the 90kg male smashing his ironman training simply wasn't right for her body and her goals.

Underfuelling and lack of recovery

Joining TNA marked a pivotal shift in Jo's approach. Her biggest breakthrough? Understanding that under-fuelling wasn't just affecting her performance – it was impacting her health. The right nutrition strategy isn't about restriction; it's about strategic fuelling for both training demands and overall wellbeing.

Reflecting back on the early days of her triathlon journey and the mistakes she made with her fuelling and recovery, Jo is a huge advocate for building a nutrition strategy as early in your triathlon journey as possible.

Now, armed with the knowledge she has gained in just phase one of the Triathlon Nutrition Academy program, Jo is throwing herself into local and international events with newfound confidence and energy.

She just completed Geelong 70.3 and has one of the fullest race calendars I’ve ever seen. With her strategic nutrition plan in place and the incredible support from the TNA community, I can’t wait to see where Jo’s triathlon journey takes her.

LINKS:

Jo Hurley Instagram: https://www.instagram.com/johurley_/

Download the FREE 5-part audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day https://www.dietitianapproved.com/mistakes

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The 5 Signs Your Nutrition is Holding You Back (And How to Fix It)

Thu, 03 Apr 2025 17:00:00 +0000

Struggling to hit your training targets—even though you're doing all the "right" things?

Your gear is dialled in. You’re ticking off sessions and watching those green boxes stack up in TrainingPeaks. But deep down, you’re wrecked. Tired all the time. Sore for days. Motivation? Slipping fast.

Or maybe you're trying to shortcut your way to better performance with every new gel, bar and supplement on the market—still waiting for something to actually work.

Here’s the thing: most triathletes don’t have a clear, strategic nutrition plan. But once you start fuelling with purpose? Everything changes.

You train harder. You recover faster. And you finally start performing at the level you’re capable of.

In this episode, I’m breaking down five key signs your nutrition is holding you back—and exactly what to do about it. Let’s fix it.

LINKS:

Download the FREE 5-part audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day https://www.dietitianapproved.com/mistakes

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Triathlon with Type 2 Diabetes: Tony Hampton’s Journey to Weight Loss & Blood Sugar Control

Thu, 27 Mar 2025 17:00:00 +0000

Picture this: you're a dedicated triathlete, passionate about your sport and you’ve got a chronic condition that complicates every step of your training.

My guest today is Tony Hampton and I’ll admit, he joined Triathlon Nutrition Academy (TNA) doubting whether I could help him at all. Spoiler alert - I did.

After navigating the complexities of Type 2 diabetes for over 25 years, Tony had tried everything to lose weight and get his blood sugar under control. He experimented with all sorts of diets and training regimens, but inevitably kept crashing when he hit the 2 hour mark.

Since working together in TNA, Tony’s results have been outstanding and in this conversation, we talk about his journey to weight loss, blood sugar control and what he’s learned about fuelling his body properly as a triathlete with type 2 diabetes.

Don’t Be Scared of Carbohydrates

One of the most significant shifts in Tony’s nutrition strategy was his approach to carbohydrates. Previously, he adopted a low-carb diet out of fear it would spike his blood sugar levels—a common misconception for those managing diabetes. Thankfully, Tony has now learned to view carbs as a necessary component of his fuelling strategy, particularly for endurance events.

Where he once consumed a mere 60 grams of carbohydrates for an entire 70.3 event, he now comfortably takes in 60 carbs per hour during his races. This dramatic change is bolstered by his use of a Continuous Glucose Monitor (CGM), helping him monitor and understand his body's responses in real-time.

Rising to the Challenge with Community Support

Tony is a pretty stubborn guy - he’ll admit it himself. And knowing he was determined to continue racing for as long as possible, I set him a race day weight challenge. Tony reflects on his experience during the challenge, the incredible support he received from his TNA cohort and the incredible results he saw, particularly in the loss of visceral fat.

Advice for Fellow Diabetics in Endurance Sports

No challenge is insurmountable with the right tools and knowledge and Tony’s advice to fellow triathletes grappling with diabetes is simple: don’t shy away from carbs. Learning to fuel properly—with the understanding that elevated glucose levels during intense exertion may be part of an effective strategy—is key.

There isn’t a whole lot of information out there for diabetics who want to participate in endurance sports. So, for any athlete dealing with diabetes out there, Tony's message is clear: don’t be afraid to explore, adapt, and fuel your body for success. Your journey could inspire not only your next personal best but also provide a roadmap for others facing similar challenges.

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Triathlon Bike Fuel Masterclass

See omnystudio.com/listener for privacy information.

Ironman’s New Bike Hydration Rules: What You Need to Know

Thu, 20 Mar 2025 17:00:00 +0000

If you're racing an Ironman this season and you don’t want to be disqualified, I’m sharing some crucial information you need to know. As of 17th of March, the Ironman rules have changed which means that your current hydration set up may now be illegal.

Ironman has introduced new race regulations that limit how much fluid you can carry and trust me, you don't want to be caught off guard by these changes.

Nobody has time to read the massive 34-page document outlining the new guidelines so today I’m breaking down exactly what the new rules mean for you. I’m sharing ways to tweak your hydration strategy and how to avoid penalties while still staying properly hydrated and fuelled for peak performance.

Why the New Hydration Rules?

The new limits on how much and where you can carry fluids on your bike are grounded in safety concerns. Excess weight, especially up front, can mess with your bike handling. So, by standardising hydration setups, Ironman aims to promote fair play and improve rider safety.

Here are the three main updates you need to know:

Front Mounted Hydration: Your tri bars or handlebar setups can carry a maximum of two litres (67.6 fluid ounces). This is a cap, not necessarily a goal.
Rear Mounted Hydration: Similarly, you can have two litres at the back, but you mustn't exceed two bottles, each capped at one litre.
Frame Triangle Storage: Any fluid stored inside the bike frame or between your legs doesn't count towards this limit. This is where you can get innovative to cater to your unique hydration needs.

The Impact on Your Race Strategy

For any triathlete, these changes present a challenge, especially if you’re accustomed to carrying more fluid. Here’s how you can navigate the new landscape:

- Plan Your Aid Station Strategy: Prepare to depend more on aid stations. Plan your stops meticulously to swap bottles smartly, making sure you meet your hydration needs without exceeding new limits.

- Reassess Your Kit: Consider on-frame setups to balance weight distribution and compliance with the new rules. Modern TT bikes often feature integrated hydration reservoirs, which can be a game-changer.

- Tweak Your Hydration Needs: As you adjust your fluid intake plan, practice in training sessions to avoid surprises on race day. Never try something new on race day.

There is so much to consider when it comes to your bike nutrition, particularly the logistics of how to carry everything you need for your hydration and fuel. The most important thing is to be prepared. Have a solid strategy and get everything optimised so that you can fuel smart, ride strong and set yourself up for a killer run.

RESOURCES MENTIONED:

New Ironman race rules effective from 17th March

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Microplastics & Performance: What Every Triathlete Should Know

Thu, 13 Mar 2025 17:00:00 +0000

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 anyone 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.

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: heather@heather-leslie.com

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

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How Masters Triathletes Can Stay Fast After 50 with Joe Friel

Thu, 06 Mar 2025 17:00:00 +0000

In a world obsessed with youth in sports, there's a quiet revolution happening among athletes in their 50s, 60s, 70s, and beyond. These masters of endurance aren't just participating – they're demolishing expectations and rewriting the rules of athletic performance. It’s fantastic to see, and gives me hope for my future as an ageing athlete.

That makes me sound old when in reality, I’m only just reaching my 40th year. I still feel like I can train in a similar way to what I did in my 20s - going hard with limited recovery. Though, perhaps that isn’t the smartest way to train as I age.

When I recently sat down with Joe Friel, the author behind 'Fast After 50', he revealed insights so powerful they're transforming how we think about aging in endurance sports. What he shared isn't just another training theory – it's a blueprint for athletic longevity that's backed by decades of coaching elite masters athletes.

What follows isn't just advice – it's a complete shift in how we approach athletic performance after 40. It has made me rethink my entire approach to training and actually highlights how much rest plays a role. I especially like the sound of that, with three young children I’m currently running around after. More rest sounds very good to me.

While anticipation builds for Joe's updated "Fast After 50," the principles in his current work remain foundational. The key insight isn't just about training adaptation – it's about embracing the sophisticated interplay between experience, wisdom, and physical capability that defines masters athletes.

Joe made it clear through our conversation that your age isn't merely a number – it's a competitive advantage. As an older athlete you already have not just the wisdom to train intelligently, but the experience to execute with precision. The future for you as a masters athlete isn't about defying age – it's about defining it on your own terms and training for the life you want to live.

RESOURCES MENTIONED:

HRV4 Training

Fast After 50 - Book

Joel's Website

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Key Nutrients for Masters Triathletes: Fuelling for Performance & Longevity

Thu, 27 Feb 2025 17:00:00 +0000

If you're a masters triathlete, you might think your PR days are behind you. But here's the thing: with the right nutrition strategy, you can absolutely continue to dominate in triathlon well into your later years!

I'm not just talking about finishing - I'm talking about competing at your absolute best.

The reality of being a masters triathlete is that your body has different needs than your younger training buddies. But this isn't a limitation - it's an opportunity to get smarter about how you fuel. When you understand these changes and adapt your nutrition accordingly, you can maintain (and often improve) your performance.

Let's break down exactly what you need to know to keep crushing those finish lines.

References:

Reimers CD, Knapp G, Reimers AK. Does physical activity increase life expectancy? A review of the literature. J Aging Res. 2012;2012:243958. doi: 10.1155/2012/243958. Epub 2012 Jul 1. PMID: 22811911; PMCID: PMC3395188.

LINKS:

Download your free Blood Test Guide For Triathletes: https://www.dietitianapproved.com/bloods

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Nerd Clusters vs Maurten Gels – What’s Better for Fuelling Triathlon?

Thu, 20 Feb 2025 17:00:00 +0000

Today, we're diving headfirst into the sweet and sticky world of fueling strategies with a showdown you didn't know you needed – Nerd Clusters versus Maurten Gels. Which one will emerge victorious as your ultimate race ally? Whether you're a seasoned triathlete or just dipping your toes in the endurance waters, my take on this may get you looking at candy in an entirely different way.

You might wonder how I ended up comparing candy to scientifically formulated sports nutrition. Well, it all started with a wild Instagram reel of a doctor fueling their Ironman entirely with Nerd Clusters. As you'd expect, this sparked a heated debate in our Triathlon Nutrition Academy Power Hour, and voilà – here we are, dedicating an entire episode post to dissecting this quirky yet fascinating question.

Tune in to find out who is crowned the winner!

RESOURCES MENTIONED:

Episode 47: https://www.dietitianapproved.com/47

Fuel Your Adventure Book: https://www.dietitianapproved.com/fuelyouradventure

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Eat Plants, Train Hard: A Vegan Triathlete’s Nutrition Guide

Thu, 13 Feb 2025 17:00:00 +0000

One of the most common questions I get asked is, can you help me with triathlon nutrition as a vegan?

And the short answer is absolutely!

Sure, being vegan comes with a lot to consider and some nutrients you need to be extra careful with but you absolutely can thrive in this sport while sticking to a plant-based diet.

It's all about being educated and making the right food choices which is why I want to highlight some of the key nutrients vegans need to manage to make sure they’re ready to train, race, and recover efficiently.

1. Carbohydrates

Carbohydrate is king for endurance athletes. As a triathlete, carbohydrates fuel your swimming, cycling, and running. Luckily, vegan diets tend to be naturally higher in carbs. Focus on whole foods like oats, brown rice, and quinoa, which also provide protein as a bonus. Don't forget fruits like bananas and mangoes—they’re great for quick energy boosts before or after workouts.

2. Protein

Yes, you can meet your protein needs with a plant-based diet, but it requires some careful planning. Include tofu, tempeh, lentils, and legumes in your meals. Mix it up with edamame or roasted chickpeas for snacks. If you're struggling to get enough protein, consider adding a vegan protein powder to your routine. Just be sure to choose a quality product!

3. Iron

Iron is a game changer for energy and oxygen flow in your body, which is especially important for endurance athletes. It’s not just if you’re vegan, all triathletes (and especially women) are at a higher risk for iron deficiency. Include plant-based iron sources like lentils, spinach, and fortified cereals. Pair them with vitamin C-rich foods to boost absorption. It’s also important to regularly check your iron levels,so you can tackle deficiencies before they affect your performance.

4. Vitamin B12

B12 is crucial for vegans to monitor as it's mostly found in animal products. It supports red blood cells and nerve function. Look for fortified plant-based foods like nutritional yeast and some meat substitutes. Consider supplements if necessary, but always check the labels and choose wisely.

5. Calcium and Vitamin D

As a triathlete, strong bones are non-negotiable. Get your calcium from fortified plant milks, leafy greens, and tofu. Regular checks are vital, particularly if you’re training inside or live in less sunny areas.

6.Omega-3 Fatty Acids

Omega-3s are essential for managing inflammation, and while fish is the most known source you can get it from plants. Look at flax seeds, chia seeds, and walnuts, and maybe sneak them into your smoothies or morning oats for a healthy start.

7. Zinc

Don’t forget zinc, vital for recovery and immunity. Incorporate legumes, pumpkin seeds, and fortified cereals into your daily meals to stay strong and healthy.

So yes you can absolutely thrive as a vegan triathlete, it just requires thoughtful planning. Focus your diet around wholefoods, and consider supplements for nutrients like B12 and Omega-3s only if necessary. With everything dialled in, you'll notice a positive impact on your performance and recovery.

Interested in more guidance? Consider my triathlon nutrition kickstart course, or join my Triathlon Nutrition Academy for deeper insights and ongoing support. You deserve to not just survive, but thrive with your nutrition.

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How to Stay Motivated in Triathlon – Insights from Mark Allen: Part 2

Thu, 06 Feb 2025 17:00:00 +0000

Welcome back to part 2 of my conversation with the incredible Mark Allen!

Dubbed the greatest endurance athlete of all time by ESPN, Mark is sharing the secrets behind his amazing results. Today, in particular, we’re focusing on mindset and motivation.

If you haven’t heard part 1 yet, I highly recommend you do that first so you don’t miss any of the wisdom he shares.

Mindset is a big part of triathlon training and races. Whether you’re gearing up for a major workout or standing at the start line, the thoughts running through your mind greatly impact your performance.

He shares the moment from his first triathlon when he realised what a difference they made. When a competitor passed him, he felt the doubt creep in, his body tightened up and everything started to feel harder. Taking a moment to clear his mind he was able to acknowledge there was still plenty of time to retake his positon. This allowed him to regain his stride and overtake the competitor, securing fourth place amongst legends like Dave Scott and Scott Molina.

A lot of people use affirmations to fight the doubt, and while it helped for training, Mark found they felt hollow when the fatigue of raceday sets in. Instead, quieting your mind reduces anxiety and allows you to give your best.

It’s also a great tool outside of racing. Whether it’s an intense workout or one of life’s difficult moments, the ability to pause and find that quiet is invaluable. Realising it’s okay to let certain tasks wait if a larger priority needs attention helps in balancing life and triathlons.

We then pivoted to an important aspect of training—periodisation. Mark suggests training should be broken down into manageable segments, so you can avoid risk of becoming overwhelmed.

Many athletes make the mistake of constant training without rest, which can lead to physical and mental fatigue. But Mark emphasises the importance of recognising and addressing feelings of burnout or self-doubt.

Sometimes a lack of motivation might be a signal to rest or recalibrate your goals.

This is particularly important for age groupers juggling various commitments alongside their training. It’s about consistency and realistic goal-setting—stretching just beyond your comfort zone to discover what you’re truly capable of.

Finally Mark shares how the lessons learned in triathlon can be applied to life. Accepting that achieving big goals often takes longer and requires more energy than anticipated can prevent burnout. And a mindset of patience and learning will make the journey rewarding, regardless of the outcome.

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How to Stay Motivated in Triathlon – Insights from Mark Allen: Part 1

Thu, 30 Jan 2025 17:00:00 +0000

Mark Allen is one of the greatest triathletes of all time and I was lucky enough to sit down with him for today’s episode. ESPN hailed him as the greatest endurance athlete, and he’s impressively claimed victory six times at the Ironman World Championship. He’s an absolute legend!

During our conversation, Mark shared his insights into motivation, mindset, nutrition, and what it takes to succeed in triathlon. It was so juicy that I’ve split it into two episodes.

This week it’s part one, enjoy!

Mark’s triathlon journey began on a seemingly ordinary Saturday in 1982 when he stumbled upon the Ironman event on Wide World of Sports. He was initially horrified at the thought of doing a 2.4-mile swim, 112-mile bike ride, and marathon all in one day. Even though he said the athletes were “nuts” he couldn’t get triathlon out of his head, and it didn’t take long before he started training himself.

Mark's approach to competing is unique. He says he’s not really competitive, but his achievements say otherwise. For Mark, the real drive was personal growth a desire to see how good he could become. Even when competing, his focus wasn’t on beating others but on giving his best effort, regardless of where he finished. It’s an important reminder that as much as we might want to beat others, true victory lies in seeing ourselves improve.

My favourite thing to talk about with any guest is nutrition, and Mark definitely didn’t disappoint. He shared his experience starting triathlon in the early 80s. Sports nutrition was still developing, and athletes like Mark had to figure out what worked best for them through trial and error. He shared an early experience where he copied another triathlete and attempted to fuel for Ironman with 42 dried figs. He got about halfway before he realised it was a big mistake. Thankfully, over time, Mark has learned to create a nutrition plan that suited his body’s needs.

One of the most common challenges for triathletes is juggling the demands of training with everyday life. Mark emphasises the importance of consistency—not just in quantity, but in sustainable quality. He advises not to overcommit, which can lead to burnout, but rather to find a balance that allows for consistent training without compromising other aspects of life.

Key Takeaways from Part One:

Listen to Your Body: Just because a pro athlete swears by a particular diet or training regimen doesn't mean it's right for you. Personal experimentation and adaptation are crucial.
Balanced Nutrition: A well-rounded diet that includes proteins and healthy fats is crucial!
Consistency is Key: Maintaining a realistic and balanced training schedule sustains motivation and enhances performance.
Mindset Matters: Competitiveness should be born out of personal growth and satisfaction, not comparison with others.

Make sure you’re subscribed so you don’t miss next week’s episode where Mark and I delve deeper into mental training techniques and overcoming self-doubt!

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Why Your Training Plan Isn’t Enough: The Missing Piece to Smashing Your PB

Thu, 23 Jan 2025 17:00:00 +0000

Have you ever felt like no matter how hard you work, and how much training you do, you aren’t getting the results your capable of achieving?

I’m not surprised.

You’re probably falling into the same trap I’ve seen so many triathletes fall into, ignoring their nutrition.

While an excellent training plan is crucial for triathlon success, you’ll never be able to achieve your full potential if you’re overlooking the fourth leg – nutrition.

So today I want to share some of the common nutritional pitfalls I’ve seen over my years of working with beginner triathletes, Kona winners, and everyone in between.

Inadequate Fuelling: Many triathletes underfuel due to fear of carbohydrates or dieting backgrounds. This can lead to low energy availability and poor performance so important to fuel according to your training load and needs, not your fears!

Poor Recovery Practices: Recovery isn’t just an afterthought. It’s a crucial component of your regiment, and your recovery nutrition plan should be just as thought-out as your training plan. Make sure you’ve got appropriate nutrition planned at both ends of your training sessions, or you wont be able to perform at your best.

Over-Reliance on Supplements: Supplements should be just that – supplementary. Your focus should be eating a diet of whole foods with plenty of fruits and vegetables, not relying on flashy supplements and misleading marketing claims.

Inadequate Hydration: Everyone’s sweat and hydration levels are different, so if you’re relying on generic advice to stay hydrated, you’re likely falling short. To perform at your best, tailor your plan to your body’s unique needs, and the factors of your environment (like heat and humidity).

I've witnessed first-hand the transformative power that proper nutrition can have on triathletes. For instance, Steve Duquette achieved a 64-minute personal best at the Sunny Coast 70.3 after making targeted nutrition changes. Lynn, another athlete I’ve worked with, was able to reclaim her energy levels and qualify for worlds after simple diet changes.

So if you're ready to refine your nutrition and elevate your performance, consider joining the Triathlon Nutrition Academy. Inside you’ll get personalised guidance, community support, and recipe databases to streamline your nutrition journey.

Doors are open now but only for a short period, so don’t miss out!

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Real Triathletes, Real Results, FAST: The TNA Advantage

Thu, 16 Jan 2025 17:00:00 +0000

Ever wonder what actually goes on in my Triathlon Nutrition Academy? Well you’re in luck!

For today’s episode, I invited three athletes - Ben Meier, Tony Hampton, and Kathleen Gilton - who have already been through the program, to share their experiences. We dive into how the program works, the issues they were facing when they started, and the differences they’ve seen in their performance.

Starting with Ben, he was a marathon runner before he started triathlon so running was his strongest leg. However, because his nutrition wasn’t up to scratch he became exhausted by mid-race and struggled in the run.

Through the Academy, Ben learned about periodised nutrition, mastering the balance of eating more during intense training periods and reducing intake during recovery phases. This adjustment was crucial in smashing personal bests and maintaining energy balance during races.

Kathleen returned to triathlon after many years and struggled with unpredictable GI issues during her training. However, with tailored guidance on nutrition specifics and carb-loading techniques, Kathleen regained her confidence and expanded her race goals.

Tony was struggling to properly fuel himself as a diabetic and wasn’t getting nearly enough carbohyrates or sodium. Through the academy, he learned how to adequately fuel his body even with diabetes, leading to improved recovery and race preparation.

Each of these athletes faced different challenges, but their key takeaway was the same: proper nutrition is essential. Whether you’re a beginner tackling your first triathlon or an experienced athlete looking to improve, nutrition makes all the difference. And that’s what the Triathlon Nutrition Academy is all about.

It’s packed with 36 masterclasses spread over nine months and tools like meal planners, hydration calculators, and spreadsheets for race day planning. The goal is to give you the knowledge, skills, and confidence you need to tailor your nutrition plan to your needs.

But it’s not just about the nutrition strategies; it's also about the community that comes with the program. Weekly live sessions provide an opportunity to ask questions and receive personalised advice, ensuring athletes are not only informed but also held accountable.

Tony mentions how this regular check-in has helped keep him on track, transforming his nutrition habits for the better. For Kathleen, having a strong support network has given her the confidence to take on new challenges!

So if you’re on the fence about joining the Triathlon Nutrition Academy, the message from our alumni is clear: dive in! No matter where you are on your triathlon journey, or what you’re struggling with, our program will guide you every step of the way to mastering your nutrition.

To learn more and to register, visit dietitianapproved.com/academy.

LINKS:

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Steve's insider secrets to a 64 minute PB at Sunshine Coast 70.3

Thu, 09 Jan 2025 17:00:00 +0000

Today, I’m thrilled to share a conversation with an incredible athlete, and member of the Triathlon Nutrition Academy, Steve Duquette. We’re going to discuss his performance at last year’s Sunshine Coast 70.3, where he smashed his PB by more than an hour. Listen in while he shares the strategies that helped him achieve this incredible result!

You might think a result like that comes from an easy race, but think again. Steve faced multiple unexpected challenges on race day, like waves that felt like a washing machine or blinding sun that knocked him off course. But thanks to his preparation, his training, and (of course) his nutrition, Steve persevered!

And, of course, the role of the community cannot be overstated. As part of our Supercharged Squad, Steve not only had access to what I teach but also the collective ideas and wisdom of the group.

Recovery Nutrition was where it all started to click for Steve. It was something he had neglected, but once he started to prioritse it he saw a massive difference in his recovery and ability to train consistently.

It’s the point I’d recommend everyone start with if they’re looking to boost performance. Make sure you’re planning your recovery meals with the right quantities and proportions to prepare for your next training session effectively. It's about building resilience over time.

Another game-changer for Steve was learning to craft effective pre-race nutrition and carbohydrate-loading plans. I provided Steve and all Academy members with the toolsand information they need to craft detailed race nutrition plans. Having a solid plan allowed him to confidently navigate the race day, focusing on execution rather than chance

Cramping had been a persistent issue for Steve, driven by misguided advice to rely on supplements like magnesium. Through our programme, Steve learned the root cause and addressed it with proper hydration and nutrition, bidding farewell to cramping once and for all. An essential takeaway is to seek advice from qualified sources and personalise solutions to your unique physiology, avoiding generic recommendations.

Steve's confidence skyrocketed after the Sunshine Coast race. Not only did he achieve a massive PB, but he also enjoyed the experience, free from cramping and discomfort. He’s not content to rest on this result though, he’s coming back to Australia for this years Sunshine Coast 70.3, with plans to finish even faster!

If you are ready to elevate your triathlon performance through nutrition, consider reaching out or listening to more of our podcasts. Let’s continue this journey together towards smarter training and faster racing. Happy training and racing, everyone!

LINKS:

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

New Year, New PR: Nutrition Goals for Triathletes

Thu, 02 Jan 2025 17:00:00 +0000

Welcome back to the Triathlon Nutrition Academy podcast for another year!

I still can't believe we're in 2025, but I hope you had an amazing holiday season filled with family, friends, relaxation, and perhaps a bit of training too.

The start of a new year is when a lot of us are setting set ambitious performance goals – but I want to make sure we’re setting goals we can reach, not ones that’ll be dropped by February.

That’s why today I’m sharing five practical and achievable nutrition goals designed for triathletes just like you! Whether aiming for a personal best, tackling new distances, or simply enhancing your everyday energy levels, I've got insights to help you succeed.

1. Nail Your Pre and Post-Training Nutrition: This is one of the simplest ways to boost your performance and consistency is the name of the game. Pre-training, focus on carbohydrates for energy with options like toast or a banana. Post-training, ensure you're covering the "four Rs" of recovery nutrition. This habit can significantly enhance energy levels and reduce recovery time.

2. Stop Guessing - Assess What’s on Your Plate: Rather than counting calories, evaluate the quality and timing of your meals. Begin by writing down your food intake for a few days. This awareness can reveal patterns, like skipped meals or reliance on convenience foods, affecting your performance.

3. Plan Ahead Like A Pro: With busy schedules, planning is crucial. Dedicate time each weekend to plan meals, snacks, and training. Preparing nutrient-rich foods in advance can keep you on track amidst daily chaos.

4. Level Up Your Hydration Game: Hydration affects performance more than you might think. Understand your sweat rate and fluid needs, especially your requirement for electrolytes, to maintain optimal performance levels.

5. Test Your Race Day Nutrition Early: Don't leave your race nutrition to chance. Test your strategy well before race day, practicing with the products you’ll use. This preparation builds confidence and reduces surprises come race day.

Setting these nutrition goals is just the start: the real victories come when you turn them into habits. Here are some tips to ensure your new habits stick around for the long haul:

Start small: Choose one area to focus on and master it before moving to the next.

Track your progress: Keep a journal or use an app to maintain accountability.

Seek support: Engage with a coach, dietitian, or community like the Triathlon Nutrition Academy to stay on track. In addition to the community support, the TNA program provides step-by-step guidance, tools, and resources to support your journey. Doors open on 20th January, and I'm offering exclusive bonuses for early joiners.

Thank you for joining me today, and here’s to a great 2025!

LINKS:

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Why You’re a Tired Triathlete All the Time and How to Find More Energy

Thu, 26 Dec 2024 17:00:00 +0000

Are you feeling tired and fatigued?

Of course you are - you’re a triathlete training for 3 sports in a week. Plus juggling the demands of work, family, and life. But you shouldn't be completely wiped all the time. Even if you’re training for a full distance/ironman event.

We often push ourselves to the limits, neglecting the importance of quality nutrition, sleep and recovery. Our bodies need time to repair and recharge. Without it, fatigue becomes our constant companion. And it’s not a badge of honour you should be proud to wear.

Remember we only adapt from the sessions we recover from. So constantly smashing yourself is not going to make you a better triathlete. Recovery is just as important as training itself.

Nutrition also plays a pivotal role in our energy levels. Sometimes you don’t know how good you can feel, until you’ve got your nutrition sorted to support training.

So how do you find more energy?

Here are 6 practical strategies to help you find more energy and feel like a supercharged triathlete.

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

dietitianapproved.com/triathlonnutritioncalculator

Dietitian Approved acknowledges the Traditional custodians of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.

See omnystudio.com/listener for privacy information.

Breaking Barriers: How Three Triathletes Conquered Their Nutrition Challenges

Thu, 19 Dec 2024 17:00:00 +0000

Introducing our first Triathlon Nutrition Academy Alumni! Jill Gaudio, Luis Franco Marin and Jason Currie have all just finished 12 months of working on their triathlon nutrition.

As a result of understanding fuelling for swim, bike and run, Jill improved her 5km run time by 8 minutes, her 10km run time by 7 minutes and is cycling 6km/hour faster on the bike compared to 12 months ago. She’s fuelling and recovering better and as a result has gained muscle mass and decreased fat mass - the ultimate body composition outcomes for a triathlete looking to lean up, without affecting training performance.

Luis has struggled to maintain his weight for 10 years and kept getting lots of niggly injuries. Every time he increases his training volume, he drops weight, and not in a good way! But over the last 12 months, he’s managed to not only maintain weight, but actually gained 2kg despite ramping up training to race in two 70.3 half Ironman distance events.

Jason, our token crazy enduro athlete, came into the program never having a race nutrition plan. He’d just completed 12 Ultra’s in 12 months (see, crazy!?) and nutrition was his blind spot. Sunshine Coast 70.3 was his first ever race with a race nutrition plan, developed with a sports dietitian and he took 51 minutes off his personal best time!

If you are ready to work on your triathlon nutrition and experience the life changing results these three have, join us inside the Triathlon Nutrition Academy! Doors open soon on January 21st!

Head to dietitianapproved.com/academy now. What are you waiting for!?

LINKS:

Doors to the Triathlon Nutrition Academy program open again soon on January 21st! Make sure you’re on the waitlist for a special bonus coming out next week: dietitianapproved.com/academy

Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp

It a live event running from the 23-25th of January

Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

The 12 days of Triathlon Nutrition

Thu, 12 Dec 2024 17:00:00 +0000

2024 is almost over, and I, for one, am glad. It’s been a year of challenges and I’m ready to start the next chapter in 2025. But before that, there are still a few weeks of the festive year. And, in the spirit of the season, I'm sharing 12 transformative tips to get you through the holiday season.

While we’ve just entered Summer here in Australia, so it’s peak race season, but I know most of the world is entering Winter which is a much slower training phase. Wherever you are, though, and no matter how much experience you have, these tips will help you to feel and perform at your best!

Day 12: Recipes for Success: Start with simple, batch-cook recipes that save time and ensure nutrient-rich meals. From overnight oats to savoury muffins, having go-to meals tailored for active people like us makes all the difference. Visit dietitianapproved.com/recipes to download these recipes.

Day 11: Smart Snacking Strategies: Snacking can be your ally if done wisely. Think nutrient-dense options like fruit with nut butter or yoghurt with muesli. Avoid blind choices like grabbing muesli bars on the go. For more snack ideas, access the database at dietitianapproved.com/recipe-database.

Day 10: Weekly Meal Planning: Spend just ten minutes each week planning meals. This organisation prevents stressful, unhealthy decisions and keeps your nutrition aligned with your training schedule. Use the menu planning template at dietitianapproved.com/planner.

Day 9: Mastering Hydration: Hydration isn’t just about guzzling water. Understand your sweat rate and strategically use electrolyte replacements without over-relying on sports drinks. Keep a water bottle handy at all times to maintain hydration effortlessly.

Day 8: Dialling in Race Fuel: Discover the variety of race fuels available, from gels to real foods like sandwiches or homemade bars. Know that everyone's preferences differ, and what works for one race might not suit another.

Day 7: Training-Specific Meals: Customise your nutrition to suit the day’s training demands, adjusting for recovery days versus full-on workouts. This tailored approach maximises performance gains from your nutrition.

Day 6: Effective Carb Loading: Proper carbohydrate loading can enhance performance significantly. Ensure efficiency by understanding the right foods, quantities, and timing for your specific race needs.

Day 5: Optimising Breakfast: Breakfast—or your first meal—can make or break your day’s nutrition. Plan, organise, and execute a balanced morning routine that supports your training and recovery.

Day 4: Recovery Nutrition Essentials: Embrace the four R’s: Refuel, Repair, Rehydrate, and Revitalise. Recovery is crucial for maximising training benefits and avoiding fatigue.

Day 3: Avoiding Common Mistakes: Beware of under-fuelling, over-supplementing, and neglecting proper recovery. Get precise about your nutrition needs to prevent potential pitfalls.

Day 2: Key Micronutrients: Ensure adequate intake of essential micronutrients like calcium and iron. These are vital for bone health and oxygen transportation, crucial elements for triathletes.

Day 1: The Ultimate Performance Boost: Join the Triathlon Nutrition Academy for structured guidance. Starting January 25th, we delve into Recovery Nutrition and beyond, ensuring you have the plan to make 2025 your best season yet. Sign up at dietitianapproved.com/academy to make the most of both my Kickstart course and the entire Academy programme.

The holidays are a great opportunity to instill some new habits, try out new recipes, and lock in your goals for the next year. So make use of these strategies and set yourself up for your best year yet.

Here's to a fantastic 2025!

LINKS:

Recipe Database - https://www.dietitianapproved.com/recipes

Menu Planner - https://www.dietitianapproved.com/planner

Fuel Your Adventure - https://www.dietitianapproved.com/fuelyouradventure

Triathlon Nutrition Kickstart - https://www.dietitianapproved.com/kickstart

Triathlon Nutrition Academy - https://www.dietitianapproved.com/academy

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How many calories should you be eating as a triathlete?

Thu, 05 Dec 2024 17:00:00 +0000

How many calories should you be eating each day as a triathlete?

I’m asked this question constantly, but it’s not as simple as just giving you a number. There are so many factors to consider and a lot of misinformation that can confuse things. Don’t worry though! This week, I’m breaking down the topic of calories and giving you simple straightforward advice that can enhance you’re training and performance.

As a triathlete, your caloric needs are unique and far greater than the general population. You’re not just training for one sport, but three, which means your body requires more energy to sustain those training hours. Unfortunately, many triathletes underestimate how much they need to fuel their bodies properly, which can hinder performance.

Every triathlete is unique, and your caloric intake should reflect that. Your daily caloric needs are impacted by various factors such as age, gender, body composition, and most importantly, your training intensity and duration. For example, the caloric demands of an Ironman competitor will vastly differ from someone preparing for a sprint race or in the off-season.

To determine your caloric requirements, it's essential to grasp the concept of Total Daily Energy Expenditure (TDEE), which includes:

1. Basal Metabolic Rate (BMR): The amount of energy required for your body to function at rest, making up about 60-75% of your needs.

2. Non-Exercise Activity Thermogenesis (NEAT): Energy expended through daily activities such as walking or household chores.

3. Thermic Effect of Food (TEF): Calories burned through the digestion process, accounting for about 10% of your TDEE.

4. Exercise-Associated Thermogenesis: Calories burned during training sessions, varying greatly depending on the intensity and type of activity.

When consuming calories, focus not just on the quantity but the quality. A total caloric target compounds into the macronutrient distribution: carbohydrates, proteins, and fats. Carbohydrates are the primary source of energy for triathletes, while proteins aid in muscle recovery and repair. Fats offer high caloric density but are vital for their anti-inflammatory benefits.

Instead of following a static number, it's crucial to periodise your nutrition in keeping with your training phases. Adjust your intake over the course of a week, month, or year as training loads vary. There will be times to drive a slight caloric deficit for body fat loss, and others when maintaining or slight surplus is necessary.

Lastly, it’s important to listen to your body's cues. Being consistently hungry or frequently sick might indicate that your nutritional strategy requires tweaking. Remember, achieving balance in properly fuelling your body translates into increased training availability, thereby enhancing your overall performance.

If you wish to delve deeper into understanding your personalised caloric needs and how to optimally meet them, consider joining the Triathlon Nutrition Academy, where we provide personalised support to help you achieve your performance objectives.

Remember, a well-nourished triathlete is a successful triathlete.

LINKS:

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Fat adaptation and metabolic flexibility: Should you train your body to burn more fat?

Thu, 28 Nov 2024 17:00:00 +0000

We're back with part two of my conversation with Sam Shepard, a researcher and fellow nutrition enthusiast, about the science of energy production.

Last week, we went in-depth on carbohydrates, so make sure you’ve listened to that one. Today, we’re talking about the benefits (and drawbacks) of fat adaptation. So what exactly is fat adaptation?

Fat adaptation is when your body uses fat as its main energy source rather than carbohydrates. This can be extremely beneficial for low-intensity exercise but causes issues when you’re doing high-intensity session. For this reason, our goal should be metabolic flexibility, where our body can switch between fuels based on exercise intensity. This not only boosts endurance but also ensures that you're not overly reliant on carbohydrate intake during your races.

Sam shared some strategies and advice for any athletes looking to train for fat adaptation.

Fasted training, especially for low-intensity workouts, can push your body to become more efficient at burning fat. Think about where you can incoporate fasted sessions into your schedule. For instance, an easy morning run can be done before breakfast to encourage fat utilisation. However, this should be approached with care and potentially under the guidance of a sports nutritionist. Consistently training in this manner can improve your fat oxidative capacity over time without compromising performance.
Adjust your carbohydrate intake based on your upcoming workouts. Higher-intensity sessions call for more carbs, whereas lighter training days might need less. This method, often summarised as “fuel for the work required,” allows you to maximise fat burning while still maintaining your body’s ability to perform high-intensity efforts.
Individual circumstances, including work and family commitments, should dictate training and nutrition strategies. Especially for women, considerations around stress and lifestyle factors are crucial when deciding on fasted training.
Consulting with a sports dietitian can help tailor these strategies to your specific needs, providing guidance and understanding about why you’re doing it and how to adjust on the fly.

Looking ahead, Sam shared insights into emerging research areas, such as how body weight might influence the optimal carbohydrate intake during exercise and the potential role of gut microbiome in nutrient absorption.

As exciting as the research is, it’s still evolving which is another reason why it's so important to get a nutrition strategy that’s individualised to meet your needs.

LINKS:

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The carbohydrate advantage: Can more carbs help you go the distance?

Thu, 21 Nov 2024 17:00:00 +0000

Carbohydrates and Fats are the body’s main source of energy in endurance sports and getting them right can make or break your race day.

That’s why I invited Sam Shepherd, a researcher and fellow nutrition enthusiast, onto the TNA podcast to discuss the science of energy production and how you can use it to perform at your best. There’s a lot to talk about here so we’re breaking the conversation into two episodes. This week we’re focusing on carbohydrates, and next week we’ll dive into fats.

Sam begins by sharing studies on the oxidation of carbohydrate and fat during endurance events. They’ve show that carbohydrates are the body’s main source of fuel early on but, after about two hours, fats take the lead. Knowing this can help us make better fuelling choices, but like all things sport nutrition there are a lot more factors to consider.

Your fitness level, training status, and environmental conditions (like altitude or temperature), all affect your body's use of carbs and fats during exercise.
The intensity of your exercise can also make a big difference, with higher intensities require more carbohydrates and prolonged moderate intensities relying on fats.
You also need to consider your typical diet. People who eat more fats, will burn more fats and people who have a carbohydrate rich diet, will favour carbohydrates during exercise.
Even your sex can influence these dynamics, with women generally utilising more fat as a fuel compared to men at similar intensities.

So how do you find out your fuel oxidation rates? The most precise method is physiological profiling through lab tests. However, these tests are costly and complex, so they’re not accessible for most people. Thankfully, using these general principles to guide your nutrition strategies can still make a huge difference.

We then discussed the ever popular low-carb, high-fat (LCHF) diet. While this diet can enhance your fat burning ability, it often compromises your capacity for high-intensity workouts. Whether or not to adopt such a dietary approach largely depends on your lifestyle, support system, and training goals. Personally, I've found few athletes who can maintain and benefit from an LCHF lifestyle long-term. It often disrupts life's social and practical aspects, becoming unsustainable despite its potential performance merits.

Think you're ready to optimise your energy strategy and leave your competition in the dust? Hold on, there’s more to uncover! Sam will be back for part two, where we’ll dive into fat oxidation and give you practical strategies to fuel for victory. Until then, keep fuelling right, training hard, and racing your best!

LINKS:

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Triathlete Christmas Gift Guide

Thu, 14 Nov 2024 17:00:00 +0000

Around this time last year I shared my list of gift suggestions for triathletes in episode 120 (definitely worth a listen if you haven’t done so already!). This year I’m back with four of Santa's helpers (who are also exceptional triathletes) to share 25 of their top Christmas gift ideas.

From essential gear and training must-haves, to high-tech gadgets and professional services, this episode has something for every budget.

So if you’re looking for inspiration or want to drop some hints to friends and family, this episode is for you.

Unwrap the complete list of 25 gift ideas at: dietitianapproved.com/xmas

Some of the highlights include:

Triathlon is an expensive sport, so one of the best gifts you can give is paying for someone's race entry. Just make sure you’re signing them up for something they’ll actually want to do.
In a similar vein, bulk supplies of someone's nutrition products will always be warmly appreciated.
Heated glove liners are Kelly’s top pick for anyone riding on their bike in chilly weather. Neberon is the brand he uses and has found really effective.
The GoPro Camera can be useful for self-evaluating your swim technique, recording your bike routes, or just for fun!
A professional bike fit is a great gift. It not only helps prevent injury and enhances comfort but could also offer an edge in performance.
The Varia Bike Radar is a great gift for people who are riding outside a lot. By alerting you to any approaching cars, trucks, or even pedestrians, it provides peace of mind on long rides.

The SwimBETTER is a wearable device that tracks your hand positions and arm strokes while you’re swimming. It’s pricey but a great gift for anyone looking to improve their swim.
Form’s Smart Swim goggles have an augmented reality display so you can see your real-time metrics as you swim.
Outside of the water, wearable health- trackers, like the Whoop Band or the Oura Ring can be a great choice.
Variety Gel packs, foam rollers, or a soft flask for running can be great stocking-stuffer-type gifts.

Many many more! If you want the full list, I’ve compiled it for you at: DietitianApproved.com/xmas.

LINKS:

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Maurten Gel 100 vs Gel 160

Thu, 07 Nov 2024 17:00:00 +0000

As the official race nutrition products for Ironman events, Maurten gels have gained a lot of popularity among endurance athletes. But with two big options on the market, Gel 100 and Gel 160, it can be difficult to know what the right choice is for you. Today I’m breaking down the differences between the two, so you can fuel right and feel your best.

Nutrition Content: The biggest difference between Gel 100 and Gel 160 lies in their nutrition content. Gel 100 offers 20mg of sodium as well as 25 grams of carbohydrates, equating to 100 calories. On the other hand, Gel 160 contains 30mg of sodium and 40 grams of carbohydrates at 160 calories.

Overall, the Gel 160 is more energy dense, providing higher energy output per gel, but that doesn’t automatically make it the best choice. Your fuelling should be based on your individual needs and race day goals.

Caffeine Content: While Gel 100 is available in caffeinated versions, Gel 160 currently isn’t. This might change in the future, but it’s worth noting if caffeine forms part of your fuelling strategy.

Cost Considerations: Another important factor is the price of these gels, so I've crunched the numbers for you. Gel 100 comes in a box of 12 gels for $43 which works out as $3.60 per gel Gel 160 on the other hand comes in a box of 10 for $50, which ends up as $5 per gel. While Gel 100 is cheaper per packet, Gel 160 costs less for the amount of carbohydrate you’re getting.

Size and Storage: Gel 100 comes in a 40-gram packet, whereas Gel 160 comes in a larger 65-gram packet. It might seem like a small difference but, depending on how much space you have during a race, the smaller package could be considerably more practical.

It’s also important to remember that Maurten might not be the course provider forever, or they could change their formulations in a way that no longer suits you. Finding a product that works for you is great, but it’s important for athletes to have a deeper knowledge of their nutrition. That way, you can adjust your race nutrition plan to overcome any unforeseen challenges.

If you want to explore your nutrition strategy further consider joining our Triathlon Nutrition Academy program and I’ll help you get started!

LINKS:

Podcast Episode 47: What Is A Hydrogel? Does It Improve Endurance Performance with Andy King

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

What is a Sports Dietitian?

Thu, 31 Oct 2024 17:00:00 +0000

As a sports dietitian I’ve studied for years to help you use nutrition to achieve your performance and health goals.

That’s why it frustrates me to no end that people go to literally every other source (like Dr. Google, blogs, podcasts, YouTube, magazines) before talking to an expert.

People would rather listen to their coach, a training buddy, naturopaths, chiropractors, literally any other person instead of consulting a qualified sports dietitian. But none of these people are experts, and they shouldn’t be giving advice to others.

This is a big reason why there is so much confusion and misinformation around nutrition and I’m sick of spending so much time clearing it up. So today I want to talk about what exactly a sports dietician is and why we should be the gold standard source for your information.

So, what is a sports dietician?

A sports dietitian is a registered dietitian who specialises in helping athletes enhance performance through nutrition. This profession requires significant regulation and education—think years of university degrees, clinical placements, and further sports nutrition qualifications. I myself completed a four-year undergraduate degree, followed by additional qualifications, including a diploma from the International Olympic Committee in Sports Nutrition, and maintained extensive ongoing professional development.

Many athletes believe that sports dietitians are only for elite athletes, but this is far from true. Working with a sports dietitian is beneficial for any athlete, and to me anyone who deliberately moves their body is an athlete.

I specialise in endurance sports which gives me a deep understanding of the nutritional demands of triathletes and how to get them racing at their best. This means tailoring nutrition plans to your training intensity, goals, and recovery needs—ensuring that your nutrition evolves as your training progresses. But it’s not a one-size-fits-all approach!

No two athletes are the same, meaning your nutrition—fuel types, amounts, hydration, electrolytes—should be specific to you. We consider your composed body goals, food preferences, and more, ensuring you're not just balancing macronutrients, but considering micronutrients and hydration as well.

And it’s not just about race day! Sports dieticians help at every stage of your journey from training, to race day, to recovery. Many of my athletes didn’t understand recovery nutrition until joining the Triathlon Nutrition Academy and were constantly facing burnout or injury. Tailored post-training nutrition can significantly enhance recovery time, allowing you to push harder in future sessions. Moreover, proper fuelling helps prevent injuries and boosts immunity, keeping you healthy and race ready.

Seeing a sports dietitian isn't just about short-term gains. It builds lasting habits that support your health and performance beyond your competitive years. I focus on empowering my athletes with knowledge and skills to take ownership of their nutrition.

If you're ready to take that step, consider exploring the Triathlon Nutrition Academy. This programme offers structured support and ongoing development opportunities to transform your nutrition and performance. Keep an eye on our website for upcoming intakes or get started with the Triathlon Nutrition Kickstart course for foundational insights. And remember, you can always continue learning from our podcast and YouTube channel

consider joining the Triathlon Nutrition Academy. We open enrolments a few times a year, and it could be a crucial investment in your athletic journey. Or start with our Triathlon Nutrition Kickstart course, which lays essential foundations before joining our bigger programme.

Thanks for tuning in and I look forward to speaking with you next week!

LINKS:

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The Best Triathlon Meal Plan

Thu, 24 Oct 2024 18:00:00 +0000

If you google triathlon meal plan, hundreds of results come up with generic, cookie cutter plans you can follow for free.

These are problematic for so many reasons!

Generic meal plans in no way take into consideration your individual requirements, your lifestyle, budget, or needs.

So what makes for a good triathlon meal plan?

There are a few key elements you need:

A foundation in whole foods
Variety
Periodisation to meet your training needs
Flexibility
Simplicity

Every body is different

Every training program is different

It’s easy to fuel your body to perform at its best with a little know how. Let me show you :)

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Estimate your sweat rate: New free tool!

Thu, 17 Oct 2024 17:00:00 +0000

As a sports dietitian specialising in triathlon, one of the key elements I focus on with my clients is hydration strategy. Hydration plays a critical role in performance, and understanding your sweat rate is key to optimising your fluid intake.

Recently I was lucky enough to sit down with Lindsey Hunt, a senior sports scientist at Precision Fuel and Hydration, to discuss his work in this area and the great new tool that came from it. With an impressive academic background and hands-on research in human thermoregulation, Lindsey's insights are invaluable for athletes looking to fine-tune their hydration strategies.

Lindsey's research primarily focused on whole-body sweat rate prediction in both indoor and outdoor running and cycling. This involved numerous exercise trials with a broad cohort of participants to gather a comprehensive understanding of sweat rates across different conditions.

The culmination of this research is the sweat rate calculator, a free tool that helps you tailor your hydration strategy to meet your unique needs and perform at your best! It’s incredibly accurate, particularly indoors, where predictions were exceptionally close to actual measured sweat rates. Outdoors, the accuracy remained commendable, with predictions mostly within 400 millilitres per hour of actual measurements.

So, once you get your numbers, what do you actually do with this information?

Well, the way you use your sweat rate data depends on the specific event and environmental conditions you’re facing. Consider a 10k run as an example. Depending on the location and temperature, you might need only a minimal amount of fluid replacement to maintain performance and health.

However, for endurance events like a half marathon or longer, it's essential to replenish a substantial portion of the fluids lost through sweat. As the duration, intensity, and heat increase, so does the percentage of fluid replacement that is necessary.

However, it's critical to remember that the sweat rate calculator isn't a fluid replacement guide. You'll want to combine this data with your understanding of electrolyte needs, particularly salt intake, to avoid potential issues like hyponatremia during long duration events.

Key Takeaways for Triathletes:

Know Your Sweat Rate: Before adjusting your fluid strategy, ensure you understand your sweat rate. This involves some trial and error during training sessions to find what works best for you.
Consider Event Duration and Environment: The longer and hotter the event, the more aggressive your fluid replacement strategy should be. Don't fall into a one-size-fits-all approach; tailor it to the event specifics.
Balance Fluid Intake with Your Needs: It’s not just about chugging water. Overhydration can be as detrimental as dehydration. Aim for a balanced intake that aligns with your calculated sweat rate.
Plan Ahead: Use training sessions to test and perfect your hydration strategy, so on race day, you know exactly what your body requires.

Understanding your body’s sweat rate and how to manage it can prevent dehydration, reduce the likelihood of cramping, and overall optimise performance during your races. Stay hydrated and race smart!

LINKS:

Access The Sweat Rate Calculator: https://sweatratecalculator.com/

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Fuelled for Success: Preparing for her first Ironman with Christine Orlowicz

Thu, 10 Oct 2024 18:00:00 +0000

Today I’m joined by Christine Orlowicz, a dedicated age-group triathlete from Fort Myers, Florida, who’s been having an exceptional race season. Christine joined us late at night to share her journey, challenges, and success in mastering her nutrition plan, all while balancing a demanding career as a physician.

Originally a runner, Christine entered the world of triathlon almost three years ago, with her first race being in December 2021. She started incorporating swimming and biking into her training routine, and triathlon was a natural progression from there. One of the biggest things Christine loves about this sport is the community, which she’s found a lot more welcoming and supportive than for other sports she’s been a part of.

From the onset, Christine recognised the importance of proper nutrition in her triathlon journey. She joined the Triathlon Nutrition Academy well before hitting her first 70.3 race and this has paid off majorly.

While many athletes try to figure out nutrition through trial and error or ignore it altogether, Christine opted for a structured approach, seeking guidance and information to avoid race-day disasters. She compared it to seeking out a textbook for a medical condition: why struggle through incorrect methods when you can get information from a reliable source?

Christine recently participated in Ironman 70.3 Wisconsin, using the event as a preparatory race for her upcoming full Ironman. Despite the hilly terrain, she executed her nutrition plan flawlessly, resulting in her personal best run and confirming the effectiveness of her preparation. By carefully planning her nutrition intake even during the race, Christine avoided any gastrointestinal issues that could have ruined her run.

Key Takeaways from her Experience

Consistent Planning: Planning her meals and snacks in advance, Christine tweaked her intake based on training intensity and availability at race locations.
Practice and Repetition: She regularly practiced her carb-loading strategy, ensuring she was comfortable with the quantities and types of food she would consume.
Listening to Your Body: Christine continuously monitored her body's responses, refining her approach based on real-time feedback.

Now, as Christine looks to her first full Ironman, she remains committed to her tried-and-tested nutrition plan. In her final training weeks, she’ll be sticking to the exact products and timings she plans to use on race day, ensuring there are no surprises.

She’s also cautious about any deviations from her plan, knowing that the controlled environment and familiarity of products will be key to her success. With two long bike rides left before her big race, Christine is focused on perfecting every detail.

I’ll be cheering Christine on as she races in Ironman Florida, and I'm hoping to get her back on for a race report. In the meantime, remember that your nutrition can make or break your race day. Don’t wait to get it right – start now and set yourself up for long-term success.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Our Favourite Sports Nutrition Products

Thu, 03 Oct 2024 23:52:12 +0000

When it comes to sports nutrition products, there are a million products and there's always something new promising to boost performance, enhance recovery, or just make training that little bit easier. With the sheer volume of options, it's easy to feel overwhelmed. That’s why I’m sitting down with some Triathlon Nutrition Academy members, athletes just like you, and asking them about their favourite products.

To provide these insights, we are joined by Christine from Fort Myers, Florida, Tony Hampton from Fort Wayne, Indiana, and Steve Duquette from Ontario, Canada. Each has their preferences in sports nutrition, offering diverse perspectives to guide your choices.

Christine's Top Picks

Christine highlighted AMACX gels as her recent favourite for their liquid consistency and high sodium content, ideal for athletes who sweat heavily. She also praises Scratch Labs for hydration, which has proven gentle on her stomach during intense sessions and has a great range of flavours. Finally, Christine shares that she struggles with texture, and dislikes thick gels. For anyone with similar issues, she recommends Precision Fuel and Hydration Flow gels.

Steve's Key Insights

Steve shared how he transitioned from Hammer Gels, which he found too thick and difficult to digest, to Precision Fuel and Hydration gels, which are much gentler on his gut. He also appreciates Scratch Labs for its natural ingredients and flavour, particularly the lemon-lime variant. Steve encourages anyone experiencing discomfort with their current nutrition products, to not accept that and experiment to find something that suits you better. Every athlete’s digestion and tolerance vary, so it’s important to find what works for you personally.

Tony's Strategic Choices

Things are more complicated for Tony who is a diabetic and has an allergy to Stevia. He appreciates Precision Fuel and Hydration for their straightforward and simple ingredients. Additionally, he trains with Morton products, which are commonly available at Ironman races, so that his body is used to them if he needs them.

Actionable Tips

Know Your Preferences: Be it taste, consistency, or ingredients, it’s essential to enjoy your nutrition products. Why spend money on something you dislike when you can find effective, enjoyable options?
Understand Nutritional Content: Educate yourself on what’s inside each product, be it carbohydrates, sodium, or other ingredients, and match them with your event’s demands and your personal health goals.
Test in Race-Like Conditions: Validate your nutrition plan during high-intensity sessions to ensure reliable performance on race day. Consider factors like texture, packaging, and ease of consumption.
Sample Before Commit: Many companies offer variety packs allowing you to try different products without committing to a full-sized container. This can be a cost-effective way to discover new favourites.

Remember, each athlete's nutritional needs are unique, shaped by their physical demands, preferences, and goals. There is no universal "best" product, but by staying informed and open to experimentation, you can discover what truly works for you!

Products mentioned:

AMACX Gels: https://amacx.com/collections/energy-gels

Scratch Hydration: https://www.skratchlabs.com/collections/drinks

Gu Liquid Energy: https://www.guenergy.com.au/products/liquid-energy-gel

Precision Fuel and Hydration Flow Gel: https://www.precisionhydration.com/au/en/products/pf-300-flow-gel/

Precision Fuel and Hydration Mix: https://www.precisionhydration.com/au/en/products/ph-1500-electrolyte-drink-mix/

Precision Fuel and Hydration Chews: https://www.precisionhydration.com/au/en/products/pf-30-chew/

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Hall Of Fame Swimmer Turned Triathlete: Chad Rolfs on Training, Racing and Nutrition

Thu, 26 Sep 2024 18:00:00 +0000

When you think of an elite athlete, a Division One All-American swimmer might come to mind. But what if that same athlete also excelled in triathlons, coached others to success, and balanced a full-time job? Meet Chad Rolfs, an extraordinary athlete who joins me fresh off an incredible performance at the Washington 70.3, to share his passion, his journey, and his nutrition strategy.

Chad began his athletic journey as a distinguished swimmer. A Division One All-American swimmer in college, Chad was inducted into the Washington Interscholastic Aquatics Coaches Association Hall of Fame. He was known for events like the 50m Free, 200m Free, and 100m Backstroke, boasting impressive times such as a 21.15-second 50m Free back in 1989. After concluding his swimming career, Chad transitioned into coaching high school swimming for nine seasons. His passion for sports didn't wane, and in 2017, he ventured into triathlons.

Fast forward to 2024 and Chad has just completed the Washington 70.3 with a 19-minute swim, a two-hour-and-42-minute bike, and a one-hour-and-48-minute run. These results are remarkable, especially considering swimming is often seen as his primary strength. Our conversation delved deeply into how nutrition played a pivotal role in his preparation and race-day performance. Here are the key points we touched on:

Carbohydrate Loading: Chad admitted his initial attempts at carbohydrate loading left him feeling too full and uncomfortable. Through the Triathlon Nutrition Academy program, we’ve been working on fine-tuning his carb-loading strategy, ensuring he gets the energy needed without discomfort.
Day-to-Day Nutrition: Chad then highlighted the impact his everyday nutrition habits have on his race day performance. Balancing macronutrients, understanding recovery meals, and adjusting intake based on training intensity are all crucial aspects that contribute to long-term success.
Hydration: As part of the Triathlon Nutrition Academy, we worked on refining Chad’s hydration and fuelling plans, particularly for the run portion. Ensuring timing and mixture accuracy were pivotal steps that contributed to his recent race success.
Building a Team: Chad also stressed the importance of building a support team of experts in various fields. From having a triathlon coach to working with nutrition and strength training experts, he believes in treating oneself like an elite athlete to achieve the best results. "Who doesn’t want the best outcome possible?" he said.
Lifelong Learning: Chad is a learner at heart. His dedication to continually improving his knowledge and incorporating new strategies is a key factor in his success.

With the triathlon season concluding, Chad is focused on strength and mobility training. He plans to participate in a half marathon soon but is also setting his sights further. His ultimate ambitions include races like Kona, 70.3 Worlds, and possibly even Ultraman events.

I’m immensely proud of Chad’s progress and eager to see what the future holds for him. For those of you who aren’t sure if you should invest in your nutrition, let Chad’s story be a testament to the difference it can make.

If you’re looking to take your performance to the next level, consider joining us in the Triathlon Nutrition Academy. Our doors are open until the 5th of October, with the next cohort starting soon. Head to dietitianapproved.com/academy for more information.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The nutrition changes that are helping Troy Bauerle see massive success, fast!

Thu, 19 Sep 2024 18:00:00 +0000

As a sports dietician, I’m always thrilled to witness the remarkable transformations of athletes who discover the true potential of tailored nutrition.

Today, I'm excited to share the incredible journey of Troy Bauerle, a triathlete from Echuca, Victoria, who improved his performance (practically) overnight by overhauling his nutrition.

He’s fresh off a fantastic race performance at the Long Course Worlds in Townsville. Despite a major injury that prevented proper run training, Troy still completed the course in under six and a half hours. He’s an absolute weapon!

Troy admits he was clueless about nutrition when he first started. He had no idea about the importance of carbohydrates or proteins or how essential it was to plan his meals around his training. Like many athletes, he thought sheer willpower and effort were enough for peak performance. However, this couldn’t have been further from the truth.

Troy's major turning point was when he stumbled upon one of my podcasts. Realising the gaps in his knowledge, Troy took the plunge and decided to educate himself through the TNA program. He hasn’t been with us long but he’s already seeing big results from the changes he’s making.

The first steps Troy took involved understanding when and what to eat. Initially, he was clueless about labels on food packaging. Now, he's far more confident, knowing exactly what his body needs, especially post-training. He no longer wastes hours of training due to improper nutritional recovery.

Organisation was Troy’s biggest hurdle, given his busy schedule. Now, with a bit of planning, he prepares for his big training days in advance. This has resulted in less wasted time and a focused approach to his diet, making every meal purposeful.

One of the most noticeable improvements for Troy has been his energy levels. He used to think it was normal to be utterly exhausted after long training sessions, but proper nutrition has shown him how different things can be. Instead of collapsing on the couch after his workouts, he’s experiencing a “snowball effect” where improved nutrition leads to better training sessions, which in turn results in less fatigue and better overall performance.

Carbohydrate Loading: A Turning Point

Before the Long Course Worlds, I helped Troy with his carbohydrate loading plan. It was gratifying to see how this preparation translated to his race performance. Typically, carbohydrate loading isn’t covered until phase two of our programme, but I provided Troy with tailored advice for his immediate needs. The impact was astounding. During his practice runs and the actual event, he felt more energised, performed significantly better, and avoided the feeling of death he’d come to think was normal

Troy is now not only performing better but also feeling better. He’s found a way to balance his demanding job as a plumber with his intense training schedule, all thanks to better nutritional planning.

Looking ahead, he’s planning to race in the Western Sydney 70.3 Triathlon and aiming for the Olympic distance Worlds in Wollongong next year. Longer-term, he has his sights set on completing an Ironman by his 50th birthday.

I’ve loved working with Troy and seeing him come so far in such a short time. For those of you on the fence about investing time in nutrition education, take Troy’s experience to heart. Proper nutrition can elevate your performance, prolong your career in the sport, and most importantly, enhance your quality of life.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Sunshine Coast 70.3 Race Report

Thu, 12 Sep 2024 17:00:00 +0000

The Sunshine Coast 70.3 race has always been an event to look forward to, but this year, it took on a special meaning as it became the first TNA event. We had people fly in from all over the world and they’re sitting down with me today for a post-race recap.

For this discussion I’m joined by Kelly (who made the journey from Idaho Falls, USA), Steve (who travelled from a tiny town near Ontario, Canada), Lyn (from Adelaide), and Mokka (from New South Wales). It was fantastic to finally meet in person those we had only seen virtually for years. Steve won the award for the furthest distance travelled, covering a whopping 14,912 kilometres!

It’s no secret that proper race preparation often involves spending a lot of time alone, maintaining optimal nutrition, and resting. However, our excitement to be together meant we were constantly socialising. While it wasn’t ideal for race prep, it was too enjoyable to resist. Stephen, for instance, had to remind himself to step away from the coffee shops and retreat to the cool of his hotel room occasionally.

Despite the not-so-ideal prep, we all made it to race day excited and raring to go. I was particularly inspired by how everyone embraced the challenges, especially the ocean swim, which was far rougher than expected. Stephen found himself drifting off course due to the blinding sun, while Kelly struggled with motion sickness. But we all pushed through, with some friendly ribbing and camaraderie aiding our perseverance.

Everyone did fantastically in the end! Lisa achieved a massive 19-minute Personal Best (PB), Paul clocked an astonishing 15-minute PB, and his final time was 4:44:44 – an impressive feat! Stephen shaved over an hour from his previous best to finish in 5:57, a monumental achievement.

Our relay team also smashed it! Leanne took the swim leg, I took the bike, and Chris handled the run. Despite her tough pre-race build-up, Leanne clocked in at an impressive 2:55 for the bike, including a minor penalty for drafting. Chris nailed the run course in just about 2 hours, earning our team an unexpected trip to the podium!

Looking back, the race was an unforgettable experience filled with high spirits and personal triumphs. Lyn was happy to share that her nutrition and hydration strategies paid off and she avoided the leg cramping that plagued previous races. Speaking of hydration, we made significant strides with both Kelly, who normally struggles with frequent bathroom stops, and Stephen, who usually battles dehydration.

Next year’s Sunshine Coast 70.3 is set for September 14th, 2025, and we’re committed to returning with an even bigger team. If you’d like to join us, sign up to the TNA program, join our team, and experience the magic yourself. For now, keep training hard, stay healthy, and remember, nutrition is the key to unlocking your best race yet!

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Meredith's long game preparation for Ironman World Championship Nice

Thu, 05 Sep 2024 17:00:00 +0000

How does one go from never planning to run to conquering the Ironman World Championship? Join us as Meredith McKenzie shares her incredible journey and the pivotal role of nutrition in her success.

Meredith's passion for triathlon started unexpectedly during a difficult period in her personal life. She joined a biking group for the emotional outlet it provided and found it meditative. Her friends encouraged her to participate in the Lava Man triathlon in Hawaii, an Olympic-length event. Despite initial resistance and never having run before, she eventually gave in to their persuasion, attempting her first triathlon.

From there, it wasn’t long before Meredith was signing up for more events, including 70.3 races and full-distance Ironman competitions. Despite frequent headaches and low energy levels, Meredith thought she was doing alright with her diet. It wasn’t until she started the academy's program that she realised the importance of a well-structured nutritional plan, not just on race day, but every day.

One of the first things she noticed was that she wasn't fueling her body adequately for her training sessions. Her appetite simply wasn’t matching her fueling needs, but she struggled with the idea of eating more food when she wasn’t hungry. However, strategic consumption, like including smoothies in her diet, helped her manage the volume without feeling overwhelmed.

Meredith continues to learn and adapt her nutrition strategies. She listens to old sessions from the program and refines her approach, focusing on different aspects of nutrition as needed. The beauty of a year-long program is that it allows you to gradually build a solid foundation, making you adept at troubleshooting your own needs

Now, with her sights set on the Ironman World Championship in Nice, Meredith has had to adapt her race nutrition plan once again. She’s discovered that what worked for a flat course like Ironman California doesn’t necessarily apply to a hilly course. This adaptability is crucial in triathlon, as each race presents unique challenges. Meredith switched from solid foods like sandwich stacks to gels and chews, which are easier to digest during demanding hill climbs.

For those hesitant about investing time and money into a specialised nutrition program, Meredith has a clear message: the investment is worth it. Her only regret is not committing to a structured nutrition plan earlier. The TNA program offers a comprehensive understanding of day-to-day and race-day nutrition, empowering athletes to make better choices independently.

If you're looking to refine your nutrition, remember that it's a marathon, not a sprint. From understanding the importance of daily nutrition to adapting your race day plans to fit the specific conditions, every small change adds up to significant improvements over time.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How to beat jet lag and maximise race performance

Thu, 29 Aug 2024 18:00:00 +0000

Jet lag can be a triathlete’s worst nightmare. We train for months to perform at our best but international travel leaves us feeling sluggish and out of sync on race day.

What if there was a way to outsmart jet lag and step off the plane feeling sharp and race-ready? It might sound too good to be true but it’s not. I’ve just recorded a masterclass about beating jet lag for my TNA athletes and I want to share some of those hot tips with you too!

So, what exactly is jet lag? It’s that horrible feeling you get when there's a mismatch between your body clock and the new time zone. It's a common issue when travelling overseas, particularly when crossing multiple time zones. Symptoms increase and adjustment times are longer the more time zones you cross. Living in Australia, where it often takes 24 hours on a plane to reach the other side of the world, we're well-acquainted with the feeling.

Some common symptoms of jet lag include:

Poor sleep
Fatigue
Gut discomfort

When you're jet-lagged, your performance decreases, so we need to take precautions to limit its effect and give our body time to adjust to the new time zone before a race.

Tips to Beat Jet Lag

Before Travel

Minimise Sleep Debt: Don't head to the airport with a significant sleep debt. Avoid late-night partying or sleep deprivation under the mistaken belief that you'll sleep better on the plane; this is often not the case.
Bank Sleep: Although you can't really "bank" sleep, try spending an extra 30 minutes in bed before your usual bedtime in the week leading up to your trip.
Practice Good Sleep Hygiene: Aim for 7-9 hours of good quality sleep each night. Make your sleep environment as conducive as possible – cool, dark, quiet, and comfortable.

During Travel

Travel Hygiene: Continue the heightened hygiene standards we've adopted since COVID-19. Wear a mask, frequently use hand sanitiser, and try not to touch your face.
Maintain Mobility: Get up and move around as often as you can. If possible, choose an aisle or exit row seat for easier access.

Comfort: Use a neck pillow, eye mask, and earplugs to make yourself as comfortable as possible to sleep.
Minimise Exposure to Blue Light: Avoid screens or use devices that emit a warm hue to limit blue light exposure, which can affect melatonin production.

Hydration: The air conditioning on planes can be very drying, so make sure to drink plenty of water.
Avoid Alcohol: Alcohol is one of the worst things you can consume while flying as it dehydrates you and disrupts sleep.

After Travel

Light Exposure and Exercise: Your adaptation plan should include timed light exposure and exercise depending on your destination’s time zone. This is crucial for resetting your body clock.
No Napping: Avoid the temptation to nap during the day after arrival as it can disrupt your sleep schedule. If you must nap, keep it short and earlier in the day.
Be careful with caffeine: It can be a useful tool to stay awake but should be used cautiously and not too close to bedtime.
Maintain Sleep Hygiene: Continue practising good sleep habits such as keeping your room dark and cool, and following a consistent bedtime routine.

Nutrition Synchronisation: Align your mealtimes with the destination’s time zone to help your gut’s internal clock adjust quickly.

So, the next time you’re getting ready to travel, remember these tips to beat jet lag and maximise your race performance.

If you want more detailed tips and a personalised jet lag adaptation plan, consider joining our Triathlon Nutrition Academy program. Our final cohort for 2024 starts soon, and there’s no better time to get all the insights and strategies you'll need for peak performance.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

20 Books Triathletes Must Read

Thu, 22 Aug 2024 17:00:00 +0000

When you’re lacking motivation through a hard triathlon training period, where do you turn for encouragement?

You could binge-listen to a podcast, watch an inspiring movie or check out your favourite athlete’s socials, but I personally feel that one of the best places to start is a good ol’ fashioned book.

Today, I teamed up with some of the members inside the Triathlon Nutrition Academy community to bring you a curated list of 20 must-read books for triathletes, from insightful how-tos to inspiring autobiographies and helpful self-improvement books.

You’ll find a detailed list that could transform your approach to training, racing, and overall mindset.

Whether you’re a seasoned athlete or just starting, these books offer a wealth of knowledge and insights that can help you achieve your best performance.

If you want a handy list of all these book recommendations, head over to https://dietitianapproved.com/books for a free downloadable.

Special thanks to the members of the Triathlon Nutrition Academy who joined me in curating this list:

Becky Maccaroni

Lyn Humphris

Tony Hampton

Chad Rolfs

Jarrod Coombs

Steve Duquette

Chris Tubbs

Jake Hooker

Kelly Estes

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

What Leanne has learnt from 18 Ironmans!

Thu, 15 Aug 2024 14:00:00 +0000

Are you ready to delve into the mind of an incredible triathlete who's completed 18 Ironman races?

Yes, you heard that right, eighteen!

Leanne, an age-group athlete, has been tackling triathlons for a whopping 30 years. Not only that, but she balances this passion with raising three children and working full-time. Her experience is vast, her knowledge is deep, and today, she's ready to share her wisdom with us.

One of Leanne’s biggest takeaways has been the importance of flexibility in training and nutrition. While we need to strive for consistency, life is unpredictable, and we need to adapt when things don’t go as planned. She advises you to do whatever you can rather than nothing at all. If you miss a session or have a bad week, don’t stress. Pick up where you left off and keep going.

Something else that made a huge difference for Leanne was having a solid support system with people who share her passion. Whether its friends joining you for a training session or being a part of online groups, having a community can be a tremendous source of motivation and support.

Like many athletes do, Leanne was “winging it” with nutrition for many years because she was reluctant to invest in professional guidance. She would often train on an empty stomach, unaware of the impact it had on her performance and recovery. When she joined the Triathlon Nutrition Academy, things made a dramatic improvement. Now, she doesn't just think about fuelling up on race day, but she meticulously plans her nutrition in the days leading up to and following her training sessions.

Leanne’s 30-year triathlon journey is far from over, and neither is yours. Plan smart, train hard, and make the most of your nutrition to reach your full potential!

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

What NOT to Eat Before a Triathlon

Thu, 08 Aug 2024 17:00:00 +0000

Could you be sabotaging your race-day performance by eating the wrong pre-race foods?

Having worked with triathletes for the past 16 years, I've seen far too many show up to a race with no clear plan for their nutrition and undoing the months of hard training they put in. I don’t want that to happen to you so today I’m talking about what NOT to eat before you get to that start line.

Minimise Fibre

Normally, fibre is fantastic—it's essential for keeping our gut microbes happy, supporting our immune system, and so much more. However, in the days leading up to a triathlon, it’s wise to reduce your fibre. Avoid nuts, seeds, and legumes, and be careful with your fruit and vegetables. Instead of whole grains, opt for white bread or pasta to reduce the fibre content. This will reduce the bulk in your gut and the chance of gastrointestinal upset during your race.

Monitor Your Fat Intake

Healthy fats are a key part of your daily diet, but in the days before a race, it’s best to cut back. High-fat foods can slow down digestion and increase the risk of gastric issues, neither of which you want on race day. So, avoid fatty meats, avocados, creamy sauces, pastries, and anything else with a high-fat content.

Avoid Spicy Foods

Spicy foods increase the risk of heartburn and can cause stomach upset, which are both bad news on race day. Even if you usually tolerate spicy foods well, it's best to keep things mild in the days leading up to your event. Say no to hot curries and focus on gentle, easy-to-digest foods to keep your stomach settled.

Consider Dairy Carefully

This one is more personal. Some people find dairy problematic and if you’re one of them, you should avoid it in the lead-up to the race If you don’t usually have issues with dairy, there’s no need to cut it out. The key is to stick to simple, plain foods that you know your stomach handles well.

Skip the Carbonated Drinks

Carbonated drinks like soda or even sparkling water introduce extra gas into your digestive system which can lead to bloating and discomfort. It’s not worth the risk, so opt for still water and hydration drinks in the days before your race.

Eliminate Alcohol

This might seem obvious, but avoiding alcohol before a race is crucial. Alcohol can negatively affect your sleep, dehydrate you, and put additional stress on your liver. All of these factors make it difficult to reach peak performance, so avoid alcohol as much as possible leading up to race day.

Stay Clear of Unknown Foods

The days leading up to a race are not the time to be experimenting with new meals or ingredients. Stick to foods you are familiar with and have practised eating during training, as unknown foods could lead to unexpected gut issues. If you're travelling and can't access your usual foods, plan ahead as much as possible. Research local restaurants and their menus to find safe, familiar options that you can rehearse in training.

As you prepare for your next big race, remember that proper nutrition isn’t just about what you eat on the day. It starts a week before and continues right through to your recovery post-race. So, make smart choices, practice your nutrition strategy as rigorously as you train, and set yourself up for success.

If any part of this feels overwhelming, or if you want to dive deeper, consider joining the Triathlon Nutrition Academy program. We cover everything from pre-training to race-day nutrition and beyond. Our goal is to make you not just survive but thrive in your racing journey.

Until next week, happy training!

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Top 10 Superfoods for Endurance Athletes

Thu, 01 Aug 2024 18:00:00 +0000

Wondering how to fine-tune your nutrition for peak endurance performance?

I’ve got you covered.

Today, I'll be sharing my top 10 "superfoods" that every endurance athlete should consider incorporating into their diet. I’m not talking about the typical marketing gimmick superfoods; I’m talking about nutrient-dense foods that genuinely enhance performance and overall health.

Berries are rich in antioxidants, in particular flavonoids, that help combat inflammation and oxidative stress from workouts. They’re also a great option for a low-carb, low-calorie snack that satisfies your sweet tooth. Berries are best when they’re fresh, locally grown, and in season, but frozen berries can provide a good variety all year round!
Eggs are an excellent source of high-quality protein and contain the amino acid leucine, which promotes muscle protein synthesis. They are also nutrient-dense, providing B vitamins, choline, selenium, vitamin A, iron, and phosphorus. Remember to eat the whole egg, not just the whites, as the yolks contain most of the nutrients.
Quinoa is a protein-rich grain, packed with fibre and essential amino acids. It’s a great choice plant-based source of protein for vegetarian or vegan athletes. It’s also particularly beneficial for anyone balancing their carbohydrate and protein intake.
Legumes are nutrient powerhouses rich in protein and fibre. They are great for gut health and help in muscle repair and recovery. They can be added to salads, casseroles, and even spaghetti but, add them to your diet slowly to avoid gastrointestinal discomfort.
Nuts and Seeds offer a great mix of protein and healthy fats. Each type offers different benefits so try and include a variety in your diet. While they are calorie-dense, studies have shown we absorb fewer calories from nuts than previously believed, so don't hold back!
Mushrooms are an excellent source of B vitamins, antioxidants, and essential minerals. They’re also one of the few foods that can provide vitamin D, which they generate when exposed to UV light. Mushrooms offer so many benefits that I’m thinking of giving them their own episode in the future. In the meantime, make sure you add them to your diet wherever possible.
Beetroots are known for their high nitrate content, which enhances blood flow and oxygen delivery to muscles. While you'd need to eat a lot to see significant performance benefits, adding beetroots into your diet will support your overall cardiovascular health.
Extra Virgin Olive Oil is a great source of monosaturated fat, which we rarely get enough of. It also contains bioactive molecules that help reduce oxidative stress and inflammation. Recent studies even suggest that its anti-inflammatory properties can rival those of ibuprofen.
Deep-Sea Fatty Fish, like salmon, tuna, and mackerel, are rich in omega-3 fatty acids, essential for cardiovascular health, joint health, and overall brain function. Most people eat fish occasionally, but not enough to receive the full benefits. Aim to include these in your diet two to three times a week.
Green Leafy Vegetables are nutrient-dense, rich in vitamins A, C, K, E, and essential minerals. These versatile vegetables are great for protecting against disease and promoting overall health. So, don’t just stick to spinach and kale; there are so many options here and eating a variety will bring maximum benefits!

Remember, nutrition is about variety and balance. No single food item will make you a better athlete overnight, but incorporating a diverse range of these nutrient-dense foods into your diet will set you up for long-term health and optimal performance in your triathlon training. If you have any questions about incorporating these foods into your diet or want to discuss specific nutrition strategies, please feel free to reach out.

REFERENCES:

Richard C, Cristall L, Fleming E, Lewis ED, Ricupero M, Jacobs RL, Field CJ. Impact of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and at Risk for Developing Diabetes: A Systematic Review of Randomized Nutritional Intervention Studies. Can J Diabetes. 2017 Aug;41(4):453-463. doi: 10.1016/j.jcjd.2016.12.002. Epub 2017 Mar 27. PMID: 28359773.
Hess J et al. Impact of Agaricus bisporus Mushroom Consumption on Gut Health Markers in Healthy Adults. Nutrients. 2018 Oct 2;10(10). pii: E1402. doi: 10.3390/nu10101402. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213353/

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Five Key Nutrition Strategies to Manage Your Return to Triathlon Training

Thu, 25 Jul 2024 17:00:00 +0000

If you’ve ever had a break from training, there are a few key things you need to do with your nutrition on your return.

Maybe you’ve been sick or injured, gone on a triathlon free holiday (who even are you?!), you’ve taken a few weeks off after a key event or had something personal come up that’s been a handbrake on your training.

Whatever the reason, this is an important time to prioritise your nutrition strategies. To ensure you’re putting in the right building blocks, at a time when your body is really receptive.

Listen in as I give you five nutrition tips to make the transition back into regular triathlon training a smooth and easy one.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Ultraman Australia Race Nutrition with Paul & Lisa McDonald

Thu, 18 Jul 2024 18:00:00 +0000

Today, I'm joined by two passionate triathletes, Lisa and Paul McDonald, to discuss his recent experience with the gruelling Ultraman Australia. Lisa was with him all the way and, as a member of the TNA, had the knowledge to equip him for success. Our conversation goes over the whole journey, from training and nutrition planning to the actual race and recovery. So, get ready for some actionable advice on optimising your performance in long-distance triathlons.

For those unfamiliar, Ultraman is no ordinary triathlon. It's split over three days:

- Day 1: 10km Swim and 140km Bike Ride

- Day 2: 281km Bike Ride

- Day 3: 84.4km Double Marathon

It's an event that challenges the mental and physical limits of even the most seasoned athletes. Paul explained he had a longtime interest in Ultraman but didn’t believe he could achieve those distances at first. However, the more he was exposed to the event as he watched friends compete, the more he realised that these distances were indeed achievable.

Going into the race, Paul’s primary goal was simple: to have fun. Rather than stressing about achieving the best times, he wanted his focus to be on enjoying the experience. This laid-back approach worked out well because Paul ended up finishing fifth overall, first in his age group, and was the first service member to cross the line with a total time of 26 hours, 38 minutes, and 49 seconds.

Nutrition was crucial for Paul's success, and that’s where Lisa and I came into play. While we don’t cover the Ultraman distance in the Triathlon Nutrition Academy, Lisa was able to use what she learned to craft a nutrition plan that could sustain Paul over the three-day event. Here are some of the key points from their approach:

- Carbohydrate Targeting: Lisa focused heavily on carbohydrate intake, ensuring Paul stayed fuelled throughout each day. “Always aim higher than you think you need.”

- Immediate and Aggressive Recovery Nutrition.: Lisa was there at the finish line each day with recovery meals, ensuring he was refuelling properly. This proactive approach allowed Paul to maintain his energy levels and muscle recovery for the subsequent stages

- Avoiding Burnout: Paul's nutrition alternated between real foods (sandwiches, potato gems, bananas, dates) and sports nutrition products. This strategy wasn’t just about fuelling but also about keeping meals palatable over three long days.

- Flexible Nutrition: The ability to adjust your plan is key. When Paul struggled with his planned nutrition on Day Two, they switched to foods he could tolerate better while still meeting his nutritional targets.

The Importance of a Good Crew
Another significant element of Paul’s success was his exceptional support crew, made up of close friends and family. Having experienced people who understood his needs sometimes before he did, took a lot of mental work off his shoulders. They managed everything from the nutritional handovers to emotional support seamlessly, ensuring Paul stayed on track.

So, what’s next for Paul? He’s eyeing a daunting 240-kilometre ultra-run in the Northern Territory. Lisa is, as always, ready to support him, eager for the next big adventure. And who knows? Maybe another Ultraman is in their future. For now, I hope their story is a powerful example of how proper planning and a well-rounded nutritional strategy can make the seemingly impossible, possible.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Nine signs your nutrition sucks

Thu, 11 Jul 2024 18:00:00 +0000

How can you know if your nutrition sucks?

Well, bad nutrition can cause big issues in all areas of your body, so there are plenty of warning signs, but they’re easy to miss if you don’t know what to look for. Today I want to share nine critical signs that your nutrition needs immediate attention

1.You Need a Nap During the Day

For me, the biggest red flag here is when someone constantly needs to nap or if they’re falling asleep on the couch. If your body isn’t receiving the fuel or nutrition it needs, it will try to keep things balanced by forcing you to rest more. When naps aren’t possible, you’ll likely start craving caffeine or sugar to get a quick energy boost. Evaluate your overall diet to ensure you’re getting enough nutrients and calories to support your energy needs without the need for extra naps.

2. You Have Gut Issues

Nausea, vomiting, stomach cramps, gas, and other gastrointestinal problems are indicators that something is off with your nutrition. As a triathlete, exercise puts stress on your gut, making proper nutrition even more essential.

I see way too many people with major gut issues, who have convinced themselves it’s normal or nothing can be done, but this isn’t true! Consult a professional to tweak your diet and relieve these uncomfortable symptoms.

3. You Get Annoying Niggly Injuries

Adequate nutrition is essential for recovery and injury prevention. So, if you’re constantly dealing with soft tissue or tendon issues, it’s a sign your nutrition could be lacking. Focus on integrating balanced meals rich in essential nutrients to promote tissue repair and reduce injuries.

4. You Have a Pantry Full of Supplements

Having a cabinet full of vitamins and supplements is not a good sign. Not only is it an unnecessary financial cost, but it also shows that you aren’t informed and in control of your nutrition. Proper nutrition should come from a balanced diet rather than a multitude of supplements. If you need supplements, then make sure you have professional guidance.

5. You Don’t Know What’s in Your Sports Nutrition Products

Not knowing the specifics of your sports drinks or gels is dangerous. A lot of triathletes start using something because it’s popular or because their coach recommended it, but it might not work well for them. You need to understand what’s in a product, beyond just the calories or carbohydrates, so you can understand when to use it and why.

6. Your Hormones Are Out of Whack

If your body isn’t receiving proper fuelling and nutrition, it will start to struggle with maintaining basic functions like our hormones. For women, if your menstrual cycle is irregular, light, or absent, it’s a sign you need to make changes to your nutrition. For men, low sex drive or testosterone levels indicate the same problem. This is a serious issue so reach out to a sports dietitian and get it sorted today.

7. You have an unhealthy relationship with food

If you have restrictive eating habits, binge eating episodes, or an unhealthy relationship with food, your nutrition needs a serious overhaul. Until you do, you won't be able to properly fuel your body for the high demands of triathlon training, so your performance and health will suffer.

If you’re struggling in this way, please get in touch with an eating disorder specialist. Fostering a healthy, balanced approach to food is essential for sustained athletic performance and well-being.

8. You Get Sick Often

If you often get sick or can’t shake off illnesses quickly, your immune system might be compromised due to poor nutrition. Similarly, if you fall into a sick hole post-event, that’s a major red flag. It’s not just your race nutrition plan or immediate recovery, everything you eat (or don’t eat) can have a big impact on your health. So, prioritise a balanced diet rich in vitamins and minerals to boost your immunity and recovery.

9. You’re Not Organised with Your Nutrition

Flying by the seat of your pants when it comes to nutrition won’t cut it. If you’re not planning your meals and end up just grabbing whats convenient, your nutrition and performance will suffer.

You don’t need to be as organised as I am, but you do need a plan to stay on top of your nutrition game. If you aren’t sure where to start, reach out to me. I can teach you how to plan your meals and shopping trips to ensure you have balanced meals prepped.

If any of these signs resonate with you, it’s time to take action.

Don’t waste years trying to figure it out on your own or seeking free solutions that throw spaghetti at the wall. A sports dietitian can offer personalised, strategic advice suited to your unique needs. So, if you're ready to take your performance to the next level, join our Triathlon Nutrition Academy where I help athletes just like you fine-tune their nutrition strategies for peak performance.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Laura Hoffman reveals her secrets to a 20min PR at Western Massachusetts 70.3

Thu, 04 Jul 2024 19:00:00 +0000

Have you ever felt like your body just isn’t cooperating, no matter how hard you train or how well you think you’re eating? You’re not alone. Many athletes have gone through this, and today’s guest, Laura Hoffman, is no exception. She previously struggled with iron absorption issues which severely impacted her training but overcame this with tailored nutrition. Recently, Laura achieved a 20-minute personal record (PR) at the Western Massachusetts 70.3 Ironman, and I got the inside scoop on how she did it!

To kick things off, Laura shares that her realistic goal for this race was five hours and 45 minutes, but her “super top secret” goal was a challenging five hours and 30 minutes. Despite facing less-than-ideal conditions, Laura did the unthinkable and crossed the finish line at exactly 5:30. She described the euphoric moment when she saw the time on the board and realised she had achieved her ultimate goal.

The Game-Changer: Nutrition
The real secret sauce here was an incredible transformation in her approach to nutrition. Before she started working with me Laura was dealing with fatigue and iron absorption issues, leading her to need iron infusions every three months. Things got so bad she believed she might need to give up on triathlon!

Thankfully she came across the Triathlon Nutrition Academy and started on a nutrition plan that addressed her unique needs and the demands of a triathlete's lifestyle. For example, one change Laura made was fuelling within a specific time window post-workout, something she had overlooked before. After just a few weeks of these simple adjustments, Laura noticed a monumental shift. Gone were the endless naps and two pots of coffee a day. Instead, she was energetic, needing just a single cup of half-caffeinated coffee to power through her increasingly active days.

There is no one size fits all in nutrition!
If you want optimal performance, you need to test and practice to find what works. Laura emphasises how important this was for her race-day nutrition. She shares how bananas and Clif bars—which are often staple race foods—didn't sit well with her. Instead, precision fuel and hydration did the trick, “No gut upset and more energy than I’ve ever had during a race,” she remarked.

As Laura looks ahead to her next goal—racing in New Zealand at Worlds— she plans to adjust her strategy based on available local foods and race-day conditions. Whether it’s practising carb-loading or fine-tuning her race-day fuel, Laura is committed to continuous improvement.

Laura's story is testament to the transformative power of personalised nutrition. Not only did it help her achieve a phenomenal 20-minute PR, but it also addressed her long-standing energy issues, allowing her to continue with the sport she loves. So, if you’re also looking to break through your performance barriers, maybe it’s time to try a more personalised approach!

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.

See omnystudio.com/listener for privacy information.

What a Sports Dietitian Says About Coca-Cola

Thu, 27 Jun 2024 18:00:00 +0000

Coca-Cola as a performance enhancer? You probably didn't see that coming on a sports nutrition podcast! But hold on, there's more here than meets the eye. Today, we're diving into how Coca-Cola, often seen as a guilty pleasure, can actually play a role in an athlete's nutrition plan.

The Role of Sugar in Sports Nutrition
First, let's talk about sugar. Carbohydrates are our primary source of fuel as endurance athletes. During prolonged endurance events, our carbohydrate stores (like glycogen in our muscles) are depleted, and simple sugars, which are easy to digest and provide quick energy, become vital.

Coke contains these simple sugars and can provide us with a quick energy boost. In Australia, for example, Coca-Cola has 10 grams of carbs per 100 ml, making it a more potent source of carbohydrates than a standard sports drink.

Sodium and Electrolytes:
Managing your hydration is super important for endurance athletes because your performance will decrease if you become dehydrated. While Coca-Cola does provide some sodium, it’s a pretty small amount with 10mg of sodium per 100ml in Australia or 12mg in the US. You’re unlikely to meet your sodium needs with Coke alone, but that doesn’t mean it can’t be a valuable part of your bigger hydration plan.

The Caffeine Factor
Coca-Cola's biggest advantage over standard sports drinks is its caffeine content. Caffeine is well-known to boost alertness and reduce fatigue, which is crucial during endurance activities. With about 10 mg of caffeine per 100 ml, a regular can of Coke can offer that extra edge late into your endurance event. However, remember that caffeine needs vary from person to person, and too much caffeine can have negative effects. Like so many things in sports nutrition, you need to match your intake to your needs.

A Balanced Approach
While Coca-Cola can be a handy tool for endurance athletes, it lacks other nutrients and is known to be harmful to your teeth, so you want to use it intentionally and sparingly. Here’s some tips to incorporate Coca-Cola into your sports nutrition plan effectively:

Test it During Training: Never introduce Coca-Cola for the first time during a race. Test it during your training to understand how your body reacts.

Combine with Other Nutrients: Don’t try to fuel a whole race with just coke. Balance your race plan with whole foods to ensure your nutrient needs are met. The same goes for your hydration. Coca-Cola alone won't be enough, especially during longer events, so make sure your strategy includes plenty of water and electrolytes.

Degas It: Consider degassing Coke before consuming it during events to avoid gastrointestinal discomfort from the carbonation.

Listener Question:
Our listener question today comes from Calvin Amos, a pro triathlete. Calvin asks how much weight should fluctuate throughout the year. To answer this question, I considered some things that I know about Calvin, like his level of performance, and the fact he is vegan. Based on that, race weight and off-season weight should only differ by about 1 to 2 kilograms for an athlete like Calvin.

It’s important to remember that weighing yourself on a scale leaves out a lot of important factors So, at his level of competition, I recommend regular body composition assessments that can more accurately track your body composition.

So, was this what you expected to hear about Coca-Cola and sports nutrition?

Maybe not, but if used strategically Coke can be a great addition to your nutritional strategy! Just remember that nutritional strategies are highly personalised, so consult a professional to find what works best for you!

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

NEW TREND: IV hydration. Should you do it?

Thu, 20 Jun 2024 18:00:00 +0000

Proper recovery and performance enhancement have always been top priorities for athletes. But what happens when new trends promise to deliver these benefits with the allure of convenience? Is it worth the investment, or even safe? Today, we delve into the growing trend that is IV hydration and explore whether it truly lives up to the hype.

What is IV Hydration?
In simple terms, IV hydration involves bags of hydration, vitamins, amino acids, or a mix thereof being administered directly into your bloodstream through a cannula. Originally, this practice was strictly for medical use in hospitals to treat severe dehydration and nutrient deficiencies or deliver medication when oral intake wasn’t possible.

Now, companies offering IV hydration have extended these services to healthy individuals for various perceived benefits, such as rapid rehydration, improved skin health, and curing hangovers. For athletes, especially triathletes, they’re even promising quick recovery and performance enhancement post-race.

Reality Check:
That all sounds great, but can IV hydration actually deliver on these promises? The short answer for healthy athletes is no.

Your hydration needs are unique and vary based on multiple factors, including genetics, environmental conditions, and fitness levels. Oral hydration is a far safer and more efficient way of meeting these needs than opting for a quick fix like IV hydration, so if you can drink your liquids, you should.

If an athlete is extremely dehydrated or unable to orally consume fluids, IV hydration can be beneficial, but this should be done at a medical station after being assessed by a medical professional.

The Risks:
Any procedure involving a needle carries risk, and IV hydration is no exception. Infection risks, vein inflammation, and even complications like blood clots can occur. Proper hygiene and a qualified professional administering the infusion can lower but not eliminate these risks.

Additionally, there is the risk of overloading your body with fluids, which, without proper medical supervision, can lead to severe complications like hyponatremia – a life-threatening condition caused by low sodium levels in the blood.

For competitive athletes, there are even risks that go beyond your health. The World Anti-Doping Agency (WADA) prohibits intravenous infusions of more than 50 mL per six-hour period, both in and out of competition. Athletes found violating these regulations could face severe consequences, including bans.

Is It Worth the Cost?

The financial aspect of IV hydration is another important point to consider. Costs can range from 200 to 300 dollars, or even higher if you add vitamins and amino acids. Considering the risks involved and that there are no performance benefits compared to just drinking, IV Hydration just isn’t worth it. Investing your money in long-term hydration strategies tailored to your needs is far more beneficial.

The bottom line when it comes to hydration and recovery is if you can drink, do so. If you can’t then you don’t need IV hydration therapy, you need to go to the medical tent and get help from healthcare professionals! For reoccurring hydration issues, work with a professional to address the root cause and develop long-term strategies tailored to your individual needs.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

New research that's blown everything we knew about protein out of the water

Tue, 18 Jun 2024 18:00:00 +0000

A proper understanding of protein intake is crucial for getting your best performance in endurance sports. For years we’ve had pretty clear guidelines for what works best but a recent study has come out with the potential to completely reshape what we thought we knew. That’s what we’re discussing in today’s episode of the TNA podcast. I’ll go into the study, the findings, and the practical applications for triathletes.

Previously we believed that consuming more than 20 grams of protein in one sitting was redundant and that any excess would be wasted. Because of this nutrition guidelines were to spread protein intake evenly throughout the day which would optimise muscle protein synthesis. However, this new study challenges that foundational concept.

What is the new research?
The study was a randomised control trial, widely considered the gold standard in research due to its controlled and double-blind setup. To achieve precise tracking, researchers gave cows isotope amino acid infusions which became incorporated into the milk proteins produced by those cows. Athletes were given different amounts of this traceable milk protein, allowing researchers to trace how amino acids moved through their bodies post-consumption.

Remarkably, those who consumed 100 grams of protein had a 19% higher muscle protein synthesis rate over four hours and a 30% higher rate over 12 hours compared to the 25-gram group. Only 15% of the excess protein was oxidised, while 85% was utilised effectively!

Practical Implications
So, if there is no threshold for protein should you focus on eating huge amounts of protein in your diet? No definitely not.

Balancing protein intake throughout the day is still practical, especially for recovery from multiple daily training sessions. Also, even if it would be beneficial to consume 100grams of protein it’s just not practical for most people to consume such large portions. To put it in perspective a 100-gram protein intake equates to a 320-gram steak, a 350-gram chicken breast, 16 eggs, 850 grams of firm tofu or 1.2 kilos of high-protein Chobani yogurt.

So the takeaway here should not be to consume massive amounts of protein in one sitting but to understand that achieving your overall protein needs is more critical than evenly spacing every meal.

Listener Question
This week's listener question comes from Rob Stent, a 67-year-old triathlete from New Zealand. He asks what key points an older athlete should focus on in their nutritional strategy to support training and racing and to maintain good health so they can continue in the sport. I’m not giving any specialised advice here, but in general, there are some big hitters triathletes of this age group should focus on.

Protein: As we age we become resistant to protein so it’s crucial for older athletes to meet their daily daily protein requirements and ensure effective recovery.
Energy Intake: Metabolic rate can decrease with age, requiring a focus on nutrient-rich, calorie-sufficient diets.
Calcium and Vitamin D: These nutrients are vital in combating osteoporosis. As you age, your calcium needs increase, and vitamin D synthesis decreases, making supplements or adjustments essential.

I’d love to know what you think about this new research and if it will change how you plan your protein intake. Join the discussion in the Dietitian Approved Crew Facebook group, and until next time, keep fueling smart and training hard!

REFERENCE:

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans.

Jorn Trommelen, Glenn A.A. van Lieshout, Jean Nyakayiru, Andrew M. Holwerda, Joey S.J. Smeets, Floris K. Hendriks, Janneau M.X. van Kranenburg, Antoine H. Zorenc, Joan M. Senden, Joy P.B. Goessens, Annemie P. Gijsen, Luc J.C. van Loon,

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans,

Cell Reports Medicine,
Volume 4, Issue 12,
2023,
101324,
ISSN 2666-3791,
https://doi.org/10.1016/j.xcrm.2023.101324.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Breaking News – Ironman changes to Mortal Hydration on the North American race course

Thu, 13 Jun 2024 17:00:00 +0000

We are back!

So much has happened in the sports nutrition space over the last few months and I’m so excited to be in my recording space to get you caught up!

There’s too much to discuss in this one episode so I’ll be hitting you with news for the next few weeks, but today I want to talk about the new hydration sponsor on course for the North American Ironman events: Mortal Hydration.

What is Mortal Hydration?
Ironman announced early this year that they're phasing out Gatorade Endurance and introducing Mortal Hydration for their North American events. This change is not global, so our friends in Australia and the UK can breathe a sigh of relief. But if you’re heading to a North American race, you need to be prepared.

Unlike Gatorade Endurance, which is a carbohydrate-rich sports drink, Mortal Hydration is more of a hydration formula with considerably less carbohydrate content. Here’s a quick comparison:

Gatorade Endurance: 620 mg of sodium and 46 grams of carbohydrate per bottle.

Mortal Hydration: 460 mg of sodium (or 920mg in the salty version) and only 10 grams of carbohydrate per bottle.

Preparing for the Change:
As you can see the two drinks differ significantly. If your fueling strategy relied heavily on Gatorade Endurance for carbs and electrolytes, you'll need to rethink your plan. I know that it can be frustrating, especially if you've been prepping for an Ironman for months or even years, but it’s crucial to stay flexible and give your body what it needs.

You can’t just drink more Mortal Hydration to compensate for the lower carbohydrate content as your sodium intake would get dangerous quickly. Instead, find an alternative source of carbohydrates that can complement the electrolytes from Mortal Hydration. Be prepared to be more self-sufficient, especially on the bike leg, so you don't end up under-fueled

It is also important to consider that while Gatorade Endurance is fairly easy to purchase in person, Mortal Hydration is currently only available for purchase online. This is just another layer of planning you’ll need to consider in your fueling plan.

Listener Question:
At the end of the episode, I address a question from Laurie in Greenville, North Carolina, about managing nutrition with gastroparesis while training for triathlons. Gastroparesis is slow gut mobility and poses unique challenges in ensuring adequate nutrition during endurance events. While I don’t have the details to give Laurie personalised advice, I can suggest a few steps to take:

Medical Review: Consult with a sports physician to address the underlying causes and explore potential treatments.
Work with a Qualified Sports Dietitian: Customise your nutrition strategy to accommodate your condition and specific needs.
Strategic Gut Training: Gradually train your gut to handle the nutrition plan suited for your condition.

Thanks for having me in your ears today. It’s great to be back and I look forward to catching up more in the coming weeks. Until then, stay fueled and stay informed!

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

When Do You Start Planning Your Race Nutrition for a Triathlon Event

Thu, 28 Mar 2024 18:00:00 +0000

Here’s the truth about triathlon race nutrition…

Failing to plan is planning to fail. So many triathletes completely wing it when it comes to race nutrition. They’re not prepared at all or it’s way too late. They haven’t practised and rehearsed and that can end badly on race day. You spend months training in preparation for the big day - why would you leave something like race day nutrition to chance?

If you want to be successful on race day, whatever that looks like for you - you need to start preparing early. When do you start planning? That will depend on the distance you’re racing.

Tune in for my dietitian approved tips to get organised with your race nutrition plan depending on the next event you’re preparing for. We know that athletes with a plan perform better than those that don’t.

Connect with me here:

To learn more about the Triathlon Nutrition Academy, head HERE | www.dietitianapproved.com/academy

See behind-the-scenes action on Instagram: www.instagram.com/dietitian.approved

Follow along on Facebook: www.facebook.com/DietitianApproved

Join our FREE Dietitian Approved Crew Facebook group: facebook.com/groups/DietitianApprovedCrew

Enjoying the podcast?

Let me know what you loved about it and what you learnt by tagging me @dietitian.approved on Instagram!

See omnystudio.com/listener for privacy information.

Transforming Body and Mind: Chris Kenon’s journey into Triathlon

Thu, 21 Mar 2024 18:00:00 +0000

Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from complete novice to seasoned competitor.

Learning to Swim with YouTube:
Chris didn’t plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just completing the run leg to signing up for a full Ironman. It was a daunting task for someone with limited cycling experience and who couldn’t swim, but she didn’t back down. Chris taught herself to swim in a local pool by watching YouTube Videos! She tried to mimic their form and practised until she was confident enough to tackle the race.

Transformation through Dedication:
Chris's journey goes beyond athletic achievements, delving into a transformative shift in her health and well-being. She’s candid about her battles with obesity and low-self esteem that drove her to start a significant weight-loss journey.

Body transformations aren’t something we discuss a lot because they aren’t the purpose of the Triathlon Nutrition Academy. My goal is to teach athletes how to fuel and eat properly, which can have this as an effect. However, it’s an important part of Chris’s story that shows her power of determination and the shift in her priorities as she learned more about health and fitness.

Embracing Nutrition as the Fourth Leg of Triathlon:
As Chris progressed deeper into Triathlon, the importance of nutrition became evident. Through the Triathlon Nutrition Academy, Chris learned valuable lessons about fueling her body for optimal performance. She’s tracking nutrient intake, planning meals, and consciously building healthy nutrition habits.

One of her biggest changes was embracing carbohydrates in her diet. Before the Academy, she viewed them as the enemy, but she now appreciates the vital role they play in fuelling her body as an endurance athlete.

Another big change was eating more fruit and vegetables and a larger variety of them. She used to keep things simple with chicken & broccoli and filled in the nutritional gaps with supplements. Now she eats a huge variety of nourishing food in her diet and gets the nutrients she needs naturally, not from a pill.

Chris has made incredible progress and is a testament to the power of dedication, resilience, and self-belief in achieving athletic success. Many triathletes come from a similar dieting background to Chris, so I know her journey will resonate with a lot of you. She has built a solid foundation of nutrition and mindset that will support her to continue to push her limits. No matter what crazy goals she sets for herself.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

What's the Difference Between a Nutritionist, Dietitian and Sports Dietitian?

Thu, 14 Mar 2024 17:00:00 +0000

See omnystudio.com/listener for privacy information.

Improve performance by improving training availability with Dane Baker

Thu, 07 Mar 2024 19:00:00 +0000

Training availability is an important consideration for every high-performance endurance athlete. Illness or injury can leave you unable to train properly and set your goals back weeks or even months. Fellow sports dietician Dane Baker joins me today to share practical tips for improving our immune system and overall training availability.

Training availability refers to an athlete's ability to consistently train or be available to play. Injury and illness are the main factors that can disrupt training availability, and setback an athlete's goals. While we can take steps to reduce the risk of illness and injury, it’s impossible to completely stop them from occurring. This is why Dane prefers a focus on immune tolerance over immune resistance. By building a robust immune system, athletes are better equipped to tolerate illness and reduce its impact on training.

If you’re looking for ways to build a stronger immune system, Dane recommends focusing on these key factors:

Nutrition
Good nutrition plays a vital role in supporting the immune system and minimising the impact of illness on training availability. We touch on some key nutrients in this research, like zinc and vitamin C that bind to the pathogen which may reduce inflammation and help you tolerate the illness better. Similarly, there's some pretty good research to show that probiotics can decrease incidences and shorten the effects of illness. However, it’s important to remember that you don’t need to rely on supplements. Consuming a proper diet provides more than enough of these essential nutrients.

Rest and Recovery
Adequate rest is essential when an athlete falls ill. Rushing back into training can lead to further setbacks. Gradually increasing the training load under proper guidance can help athletes regain strength while minimising the risk of reoccurring illnesses. Remember to focus on quality instead of quantity when resuming training.

Getting Good Sleep
Adequate sleep and recovery are vital for maintaining a robust immune system. Lack of sleep or poor sleep quality can weaken the immune system, making athletes more susceptible to illness and increasing the likelihood of training disruptions due to illness or injury.

Travel Considerations
Travelling for races or competitions exposes athletes to an increased risk of illness. We touch on a few strategies that can keep you safer:

Minimise exposure: Wash hands frequently, avoid touching frequently touched surfaces, and consider wearing a mask in crowded areas.
Plan strategically: After a demanding race or competition, a lot of athletes just want to be at home in their own bed, but we need to prioritise recovery. Taking a rest day and allowing for proper recovery before returning home can help prevent illness.
Post-race nutrition: Pay attention to nutrition even after crossing the finish line. The post-race period is a critical time when immune systems can be compromised. Make sure you’re still getting those nutrients that support your immune system (like Probiotics and Vitamin C), during and after travel.

Training availability is a key contributor to improved performance for athletes in all sports. Dane Baker shares what you need to know to understand this concept, monitor its impact, and address the key factors that affect it. By prioritising big rocks like nutrition, sleep, stress management, and proper recovery, athletes can improve their immune system's tolerance, reduce illness incidence, and unlock their full potential!

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Why you Suck at Carb-Loading

Thu, 29 Feb 2024 18:00:00 +0000

Most triathletes think they’re carbohydrate loading by eating a bowl of pasta the night before their race. I hate to break it to you, but this doesn’t even come CLOSE to what you need to super compensate your muscle glycogen stores to effectively carbohydrate load.

In this episode I cover:

What is Carbohydrate Loading?
Who would benefit from Carbohydrate Loading?
What events should you carbohydrate load for?
How do you do it?

Tune in to find out to unlock a 1-3% performance advantage!

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Download the Freestyle Technique Blueprint

See omnystudio.com/listener for privacy information.

Sink or Swim: Game-Changing Tips to Unlock Your Swimming Potential

Thu, 22 Feb 2024 18:00:00 +0000

Dive into the world of swimming mastery with our expert, Brenton Ford from Effortless Swimming.

In this episode, Brenton spills the beans on common mistakes he sees triathletes make with their technique, and how you can avoid them to swim faster, easier and injury-free.

He gives some really practical strategies to enhance your shoulder mobility and range of motion before swimming, ensuring your elbow position is optimised, allowing you to glide through the water with precision.

Brenton also shares the types of training environments that lead to swim success and specific cues that he's been using with his swimmers that have made a world of difference in their technique.

Plus, learn the best and easiest way to film yourself swimming for easy, effective analysis to fine-tune your stroke.

Whether you're a seasoned swimmer or just dipping your toes into the water (pun intended!), this episode is a must listen!

LINKS

Connect with Brenton:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How to Lose Weight & Maintain Energy for Ironman Training

Thu, 15 Feb 2024 19:00:00 +0000

See omnystudio.com/listener for privacy information.

Strategies to fuel for triathlon when you have no appetite with Jody Walker

Thu, 08 Feb 2024 19:00:00 +0000

See omnystudio.com/listener for privacy information.

Everything you Need to Know About Sports Gels for Triathlon

Thu, 01 Feb 2024 18:00:00 +0000

Not all gels are created equal! Some are definitely better than others but it also comes down to your personal preference on flavour, texture, cost and how gels fit into your overall race nutrition plan.

In this episode I talk you through triathlon nutrition gels:

What to look for when buying gels
Can they be mixed with water? And what does Isotonic mean?
Do gels need to be consumed all at once?
Why do gels upset some athletes stomachs? Plus two suggestions on how to fix this
How much do you need during endurance events?
Alternatives to gels all together!

Sports gels are a big minefield of information with new products coming on the market all the time. But I’m hoping this episode fast tracks your research when it comes to finding what’s best for you.

If you're looking for more real food options to have during exercise, check out our Fuel Your Adventure recipe book here | Fuel Your Adventure

LINKS:

Get a copy of our Fuel Your Adventure Book HERE

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Female Athlete Series: Part 4: Must read book! Up To Speed by Christine Yu

Thu, 25 Jan 2024 19:00:00 +0000

Joining me for this episode is Christine Yu, author of new(ish) book: Up To Speed – The Ground-Breaking Science of Women Athletes. A must read for any active female!

I learnt so much from the book, if you haven’t read it yet, go and grab yourself a copy!

Get the book on Amazon

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Where Stamina Meets Science: Peek Inside the Triathlon Nutrition Academy

Thu, 18 Jan 2024 18:00:00 +0000

Are you wondering what the Triathlon Nutrition Academy is all about?

Let me take you behind the scenes of how it started, how it works and everything you get once you’re on the inside.

Doors are currently OPEN for the first time this year!

If you’re a triathlete looking to level up your nutrition and make 2024 your best year yet, join us!
>> www.dietitianapproved.com/academy <<

But be quick! As they close again Monday morning the 22nd!

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Nutrition Game Changers: Success Secrets from TNA Alumni

Thu, 11 Jan 2024 19:00:00 +0000

In this episode, I’m joined by Chris Tubbs, Gail Jindrich and Erin Byrge, all 2023 graduates of the TNA program. They have officially entered the 'big kids' league and are thriving in our Supercharged Squad alumni program.

We take a closer look at their 2023 triathlon journeys and find out what game changing strategies they’ve been working on with their nutrition.

Plus set our sights on 2024 and what goals they’re hoping to achieve now they have 9 months of evidence-based nutrition education under their fuel belt.

If you’re looking to level up your nutrition like these three, join us inside the TRIATHLON NUTRITION ACADEMY program!

DOORS OPEN THIS WEEKEND!
>> www.dietitianapproved.com/academy <<

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Five Triathlon Sports Nutrition Trends for 2024

Thu, 04 Jan 2024 19:00:00 +0000

Welcome back for 2024! We are kicking off the new year with a bang and my sports dietitian insights into five of the big trends we’re going to see in the triathlon nutrition space.

Some are new-ish, while others have been trending for a little while now but don’t seem to be going away anytime soon. I’m also calling it on something that I think is going to die in 2024.

In no particular order of importance or performance boosting powers (or lack of) they are:

Continuous Glucose Monitors (CGMs)
Female Athlete Nutrition
Intermittent Fasting
Body Composition
Adaptogens

If you've decided 2024 is the year you're going to work on the fourth leg...nutrition!

Butttt

There's just one problem...

You have no idea where to start!

Because there is so much (mis)information on the internet, it's overwhelming and confusing deciphering whats a trend vs what’s worthwhile.

Register for my FREE 3-day LIVE training: Triathlon Fuel School >> fuel.school

Designed to give you the nutritional edge and lay the FOUNDATION of your day to day fuelling and race nutrition.

When: 14-16th January, 9am Brisbane time (AEST) each day 🇦🇺

That's 3pm PST, 5pm CST, 6pm EST 13-15th January 🇺🇸

Triathlon Nutrition Academy DOORS OPEN 15th JANUARY!
>> www.dietitianapproved.com/academy <<

Get your name on the waitlist to join the best triathlon nutrition program in the world and make 2024 your most successful year yet!

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Stop Wasting Money on Triathlon Nutrition! Hear How These Athletes Save More Than They Spend

Thu, 28 Dec 2023 19:00:00 +0000

It blows my mind how much money people spend on the wrong nutrition advice and supplements! Triathlon is an expensive sport as it is without flushing your money down the toilet on things you don’t need or that simply aren’t effective.

Joining me for this episode are two Triathlon Nutrition Academy athletes Chris Tubbs and Kelly Estes. They both candidly share how much money they are SAVING each month since joining the TNA program. I was honestly blown away by the full extent of it!

For both of them, they are saving more money than what the entire program costs!! Just insane!

So if you’re looking for some clarity around the right sports foods and supplements you should invest in, vs the ones you can save your money on, come and join us inside the Triathlon Nutrition Academy!

DOORS OPEN 15th JANUARY!
>> www.dietitianapproved.com/academy <<

Get your name on the waitlist to join the best triathlon nutrition program in the world and make 2024 your best year yet!

And as a side benefit to levelling up your nutrition, we can save you the cost of the program in a few short months! ;)

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The Secret To Unlocking Your Supercharged Zone As A Triathlete

Thu, 21 Dec 2023 19:00:00 +0000

So many athletes smash themselves at training with no regard for how they're fuelling or recovering.

But we only adapt (i.e. get fitter and faster) from the sessions we recover from.

So if you want to get the most out of your training, you need to learn how to unlock your SUPERCHARGED ZONE. It’s the sweet spot where training and nutrition intersect. And is the secret to becoming a better triathlete.

But how do you unlock your Supercharged Zone?

You need to train
You need to eat to support that training

My job, as an Advanced Sports Dietitian is to fast track your success when it comes to triathlon nutrition. Working with triathletes for many years in private practice and through my role at Triathlon Australia, I noticed there were some key elements triathletes needed to dial in first as a priority, to feel supercharged. Introducing … my SUPERCHARGED Triathlete Formula…

The SUPERCHARGED Triathlete Formula

Recovery Nutrition
Pre-Training Nutrition
Periodisation
Run Fuel
Ride Fuel
Carb-Loading
Hydration
Supplements – the right ones that will benefit you, not burn a hole in your pocket

I dive into each and every one, in detail, inside the Triathlon Nutrition Academy.

I’ll teach you why it’s important, then how to do it. And every week you get to pick my brain, live in Power Hour, to make sure you have your very own custom plan, that’s perfect for you.

Triathlon Nutrition Academy Doors open again on January 15th!

If you think nutrition is the missing link for you, come and join us! I will teach you everything you need to know, to feel like a SUPERCHARGED triathlete!

Head to dietitianapproved.com/academy now. See you on the inside!

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Three Nutrition Rules Every Triathlete Should Abide By

Thu, 14 Dec 2023 19:00:00 +0000

When it comes to triathlon nutrition, there is a lot of crap out there!

My passion is to cut through all the noise and give you practical, evidence-based information that actually works. To fastrack your success as a time-poor triathlete.

Triathlon can be a very expensive and tech-heavy sport. You don’t just need stuff for one sport, you need stuff for three! There are lots of gadgets and everything is upgradable - costs that can add up quickly if you’re not careful.

But when it comes to nutrition, people don’t value investing in their nutrition because it isn’t tangible. You don’t get a shiny new object for your money.

But I would argue your body is the thing you need to spend the most on. You have it for life!

There are so many things that can affect your long term health if you’re not putting the right things in.

Listen in as I give you 3 nutrition rules every triathlete needs to abide by…

If you’re ready to understand what you need to be eating to support triathlon training, join us inside the Triathlon Nutrition Academy! DOORS OPEN in January!

>> www.dietitianapproved.com/academy <<

It’s the best triathlon nutrition education program in the world! Where triathletes go to level up their performance

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Triathlon Triumphs: The year that was 2023

Thu, 07 Dec 2023 19:00:00 +0000

2023 - What a year!

From Kona course records, comeback seasons, worlds qualifications, first Ironmans and massive PB’s, it’s been an action packed 12 months.

I love me a good year in review to stop and reflect on all the awesome things that have happened before we get smacked in the face by the quickly approaching year ahead.

So let’s rewind the clock on 2023 for a hot minute. Stop and celebrate our epic achievements - before we look ahead to 2024.

What have you achieved in the last 12 months that’s worth celebrating?

___________________

Triathlon Nutrition Academy DOORS OPEN JANUARY 15th 2024!

It’s the best triathlon nutrition education program in the world! Where science meets stamina.

If you’re a triathlete looking to level up their performance - head to: www.dietitianapproved.com/academy

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How Much I Invest in My Nutrition Education

Thu, 30 Nov 2023 19:00:00 +0000

The sports nutrition landscape is cluttered with self-proclaimed ‘health coaches’ and armchair experts.

Anyone can start a podcast, write a blog or create a social media channel to disseminate information, making it an overwhelming and confusing space. My blood boils when I see well-meaning but misinformed nutrition advice delivered by someone with zero qualifications in nutrition.

In this episode, I'll take you through my personal journey of education. Over the last 20 years I’ve invested a lot of time and money into my professional qualifications and experience. To me, it’s a no-brainer.

What I did to become qualified as a sports dietitian
How much I invest annually just to uphold my qualifications
How much I invest in my ongoing education every month

Why do I do this?

To ensure I can provide my athletes with a high level of expertise and up-to-date, evidence based nutrition advice. My superpower as an Advanced Sports Dietitian is translating the science into practical, easy to implement advice. Reading scientific papers is one thing, but knowing how to apply that knowledge to the food you put into your mouth is where the real magic happens.

Learn from my journey and let's unpack the importance of investing in your nutrition education, so you don't have to wade through the overwhelming sea of misinformation.

Fast track your knowledge and skills inside the Triathlon Nutrition Academy program. Without having to outlay such a huge investment in time and money to get there yourself.

DOORS OPEN JANUARY 15th 2024!

It’s the best triathlon nutrition education program in the world! Where triathletes go to level up their performance www.dietitianapproved.com/academy

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Read the updated 2023 IOC Consensus Statement on REDs

See omnystudio.com/listener for privacy information.

Female Athlete Series: Part 3: Relative Energy Deficiency in Sport with Dane Baker

Thu, 23 Nov 2023 18:00:00 +0000

Relative Energy Deficiency in Sport or REDS. A syndrome that affects many of the body's physiological functions, our health and athletic performance.

As an endurance athlete, it’s really important to understand the signs and symptoms of low energy availability and seek support if you think this could be an issue for you.

Joining me to dive into the topic is fellow Sports Dietitian from Auckland, New Zealand, Dane Baker. He is an active researcher in the field of RED-s, lecturer at the University of Otago and runs a specialist REDS clinic to help athletes recover from the multifactorial syndrome.

We dive into:

What is REDS?
What’s the difference between low energy availability (LEA) and RED-S
Signs and symptoms to look out for to ensure you’re not in low energy availability for both males and females
Tools for monitoring, screening and diagnosis
Treatment strategies
Research updates in this space coming soon
Where to get support if you think LEA or REDS is an issue for you

REDS can have serious implications both short and long term and it’s not something you want to go through. A must listen for any endurance athlete! Both male and female!

LINKS

Connect with Dane

Website: www.danebakernutrition.net

Axis Sports Medicine: www.axissportsmedicine.co.nz

LinkedIn

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The Ultimate Triathlete Christmas Gift Guide

Thu, 16 Nov 2023 18:00:00 +0000

As the holiday season approaches, we know you’re on the hunt for the perfect gifts for the triathlete in your life. Or maybe you’re looking to fill up your own wish list. Absolutely no judgement here.

To help you out this festive season, we’ve put together the Ultimate Triathletes Christmas Gift Guide!

It includes 20 tri-specific items we know you’ll love!

Unwrap the goodness >> Download my FREE Ultimate Triathlete Christmas Gift Guide

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy. DOORS OPEN JANUARY 15th! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Juggling Shift Work and Triathlon with Age-Group athlete Jules Whitton

Thu, 09 Nov 2023 19:00:00 +0000

As a paramedic for the NSW Ambulance service, Julie Whitton juggles a lot! Crazy 12 hour shifts, often overnight, family and training for not one, but three sports.

As a quiet achiever and self professed introvert, she silently chips away at her goals. 70.3 is her distance of choice and she is weeks away from racing Hervey Bay 100.

As a shift worker with a hugely variable routine, training and nutrition looks very different to the average 9-5 triathlete.

So how does she fit training in around a rolling 9 day roster and 12 hour overnight shifts?

What strategies has she learnt work for her to toe the start line in the best possible shape she can?

And from a nutrition perspective, how has she overcome the challenges you face when mealtimes are not in your control.

Tune in to find out!

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Continuous Glucose Monitoring for Triathletes with Greg Cox

Thu, 02 Nov 2023 19:00:00 +0000

A hot topic in the endurance space at the moment and one I know you’re extremely interested in - Continuous Glucose Monitors (CGM) and their use in sport.

To help me dive into what we know so far and if they’re worth investing in is fellow Sports Dietitian Greg Cox aka Coxy. Co-author of newly published review paper: The Use of Continuous Glucose Monitors in Sport. We dive into:

Why are we so interested in CGM in sport?
How do CGMs work?
What’s the difference between sports specific CGMs vs those available for diabetics?
How to interpret the results and apply them in practice
Factors that affect your fuel use and CGM data
Coxy’s thoughts on using starches for fuelling
Future research and directions for CGM

If you have one or have been thinking about buying one, listen to this episode first!

Reference

Bowler AM, Whitfield J, Marshall L, Coffey VG, Burke LM, Cox GR. The Use of Continuous Glucose Monitors in Sport: Possible Applications and Considerations. Int J Sport Nutr Exerc Metab. 2023 ;33(2):121-132. doi: 10.1123/ijsnem.2022-0139.

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Get Out of a Nutrition Funk with a 3 Day Reset

Thu, 26 Oct 2023 19:00:00 +0000

At this time of year, people often find themselves at a crossroads in their nutrition journey. It's the holiday season, and it can be easy to give in to the festivities, thinking you’ve earnt a break.

It’s also the time when people resort to weird and unusual nutrition strategies in an attempt to maintain control. From detoxes and diets to intermittent fasting and punishing exercise routines, we've seen it all. The result? A nutritional rollercoaster that takes you from deprivation to overindulgence in an instant.

To set you up for the rapidly approaching silly season, I’ve got some strategies to help you maintain control, rebalance your nutrition and get out of a nutrition funk, quick!

🎁 As a gift to you, I've put together a short, manageable and entirely achievable 3-day reset meal plan.

Sometimes, all it takes is 3 days to get out of a funk and back on track with your nutrition. We created this guide to help you re-focus on what's important and build some momentum, without needing a crazy, restrictive detox or diet.

Here's what you get inside:

✅ A 3-day healthy eating meal plan

✅ A shopping list to ensure you have everything you need

✅ Exact recipes to follow (freebies from our recipe database)

✅ Nutrition information and breakdown provided

✅ Dietitian-developed for long term health and well-being

✅ Absolutely no fad diets or detoxes in sight!

>> Grab my free 3-day reset at dietitianapproved.com/reset

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Open Water Swimming Nutrition with Greg Shaw

Thu, 19 Oct 2023 19:00:00 +0000

When it comes to swimming nutrition, there is no one more knowledgeable or qualified than Aussie Sports Dietitian Greg Shaw. He is an ex-swimmer himself, the sports dietitian lead for Swimming Australia and has worked with swimming for 20 years. He wrote the paper on Nutrition Considerations for Open Water Swimming and kindly shares so many knowledge bombs with us during this episode.

The physiology of swimming and what this means for your nutrition
What are the nutritional challenges at longer 10km open water distances?
At what point does open water swimming become glycogen depleting?
Do you need to carbohydrate load for long, endurance, open water swims?
Practical feeding strategies in open water swims including the specific vessels you use.
Sweat rates when swimming in different water temperatures
What to start preparing for 6 months out from a 10km open water race.
Should you swim 10km in training before racing 10km?
Troubleshooting tips if you swallow lots of salty water in your race.

Tune in for a mindblowing episode with the world's best.

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Retirement to Ironman in 18 months with Age-Group Triathlete Kelly Estes

Thu, 12 Oct 2023 19:00:00 +0000

Kelly Estes from Idaho Falls in the USA has been busy the last 18 months. He retired in 2022 after a 34-year career as a division director in the nuclear industry and prior to that, was in the US army for 20 years.

After giving up his desk job, Kelly knew he wanted to look after his health and be more active. He found a love for triathlon and has been working his way up to his first full distance race at Ironman California next weekend.

As an engineer by trade, Kelly loves a good spreadsheet, data, trends and like most triathletes, wants to do the best he can with his training and nutrition. He’s found the perfect combination with TriDot and the Triathlon Nutrition Academy.

So what has Kelly been working on with training and nutrition to build to his first Ironman? Tune in to find out!

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Caffeine and Sleep - New Research Update!

Thu, 05 Oct 2023 19:00:00 +0000

Did you know that 20-45% of the global population is sleep deprived?!

We know how important sleep is for us and the many negative outcomes associated with insufficient sleep. We also know that caffeine intake too close to bedtime affects our subsequent sleep - both the quality and duration. But what we didn’t know exactly until recently was how much caffeine is problematic and how close to bedtime is too close.

Introducing a NEW research study that has clearly quantified both caffeine dose and timing to ensure our sleep is not affected.

Tune in to dive into the results and recommendations to help you perform at your best in the sleep department! Without having to ditch your beloved cup of coffee.

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Female Athlete Series: Part 2: Coaching Female Athletes with Liz Blatchford

Thu, 28 Sep 2023 19:00:00 +0000

Welcoming the legendary Liz Blatchford back on the podcast for Part 2 of our Female Athlete Series! In this episode she is sharing her immense knowledge and experience not only as an elite female athlete with a long and prosperous 18 year professional career, but now also as a triathlon coach to women.

If you haven’t yet, go back and listen to episode 107 - Part 1 of the Female Athlete Series: Physiological Differences Between Male and Female Triathletes

In this episode we dive into:

Why do women need to train differently to men?
Lesson’s she learnt from her career she now takes into her coaching
Practical strategies to listen to your body and adjust training if needed
How do you plan a program for a female athlete?
Considerations for training during different phases of the menstrual cycle
Considerations for Oral Contraceptive users
Coaching perimenopausal and menopausal women
Training differences of older vs. younger triathletes
The importance of open communication with your coach

LINKS

Learn more about working with Liz Blatchford at RPG Coaching: rpgcoaching.com

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Data Driven Triathlon Training or Train By Feel? With Gerard Donnelly

Thu, 21 Sep 2023 19:00:00 +0000

Using data to track your triathlon training is incredibly easy with the technology available today.

But tracking is one thing, understanding the data and using it to make better decisions is a different story.

Joining me on the podcast is triathlon coach Gerard Donnelly from Trivelo Coaching. He’s been coaching athletes for 35 years and has seen technology evolve over that time. He shares his expertise on:

Why you should use data for training
How do you test your fitness and how often should you do it?
What metrics should we focus on?
What technology is worth investing in?
Most importantly, what do you do with the data once you have it?
Should you learn how to train by feel and how do you do that?
Is there a sweet spot between data-driven training and training by feel?
Any advice for the female triathlete who may wake up and feel absolutely on fire one day, then completely rubbish the next?

LINKS

To Connect with Gerard at TriVello Coaching:

Website: trivelocoaching.com.au

Instagram: @trivelocoaching

Listen to the Train Smarter, Race Faster Podcast

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Five no cost tips to help you ride faster and feel more comfortable on your bike with Bike Fit Specialist Michael Baker

Thu, 14 Sep 2023 19:00:00 +0000

Michael Baker from Custom Bike Fit is on a mission to help 1 million athletes feel more comfortable on their bikes.

He’s done more than 10,000 hours of professional bike fitting and is a triathlete himself. With 10 years of experience working with triathletes, he gets it and kindly shares lots of practical and zero cost tips with us to get you riding faster with less pain.

Things you should do before buying a bike
How to find the right saddle and feel comfortable on it as quickly as possible
How to fix foot pain and burning feet
Crank length - how to get the right length for you
How do you know if your handlebars are in the right position
Hydration set ups to maximise your fuelling and aerodynamics

No matter where you are in the world, you can get help with your position with Michael’s New Course - Bike Fit Yourself

Already a bargain at $99AUD. Use our Code: F8JH6YC to get an additional 15% off through September!

LINKS

Connect with Michael:

Instagram @custombikefit
Website: custombikefit.com

Email: setup@custombikefit.com

To get instant access to over 150 Sports Dietitian developed recipes to fuel the active body, head to dietitianapproved.com/recipedatabase

To feel like a rockstar and have a Sports Dietitian plan an entire years worth of dinners for you, coupled with the recipe to follow and a shopping list to get everything you need head to: dietitianapproved.com/MenuPlanning

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Is Organic Food Better For You? With Dr Hayley Dickinson

Thu, 07 Sep 2023 19:00:00 +0000

Back on the podcast is Dr Hayley Dickinson, founder of Eat for You.

As a fellow food science nerd, she shares her knowledge on all things organic food. We cover:

What does organic mean?
Why is organic food so much more expensive?
Is the term organic regulated?
Is organic nutritionally better for us?
What to look out for if you want to choose organic food

To get the dirty dozen and clean 15 lists of fruits and vegetables to be mindful of when it comes to contamination with herbicides and pesticides, head to: dietitianapproved.com/organic

LINKS

Eat For You

Website: eatforyou.com.au

Instagram: @_eatforyou

To get instant access to over 150 Sports Dietitian developed recipes to fuel the active body, head to dietitianapproved.com/recipedatabase

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The Best Triathlon Meal Plan

Thu, 31 Aug 2023 19:00:00 +0000

If you google triathlon meal plan, hundreds of results come up with generic, cookie cutter plans you can follow for free.

These are problematic for so many reasons!
Generic meal plans in no way take into consideration your individual requirements, your lifestyle, budget, or needs.

So what makes for a good triathlon meal plan?

There are a few key elements you need:

A foundation in whole foods
Variety
Periodisation to meet your training needs
Flexibility
Simplicity

Every body is different

Every training program is different

It’s easy to fuel your body to perform at its best with a little know how. Let me show you :)

LINKS

To get instant access to over 150 Sports Dietitian developed recipes to fuel the active body, head to dietitianapproved.com/recipedatabase

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Recipe Guidelines for Triathletes: Food to Fuel Training

Thu, 24 Aug 2023 19:00:00 +0000

When we’re looking for recipes to eat well and perform at our best as a triathlete, there are a few key components we need to ensure are included.

The challenge is, often recipes online and in cook books are unbalanced and don’t tick all the right boxes for the active person. And it’s hard to see that with an untrained eye.

They can also be complicated with too many steps, take too long to make, contain weird ingredients and end up not tasting any good. They’re a complete waste of time, money and sad for our palette.

Triathlon recipes need to provide the right balance of macronutrients (carbohydrates, protein and fats) to fuel your training and recovery and meet your nutrient needs as well.

So how do you source recipes that tick all the right boxes for you? Tune in to find out!

And if you want all the hard work done for you, I’ve got you covered with my Dietitian Approved Recipe Database!

To get instant access to over 150 Sports Dietitian developed recipes to fuel the active body, head to dietitianapproved.com/recipedatabase

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Female Athlete Series: Part 1: Physiological differences between male and female triathletes

Thu, 17 Aug 2023 19:00:00 +0000

Women are not small men.

We know that women are physiologically different to men. But how do they differ? And what does that mean when it comes to training for triathlon, coaching females and providing nutrition support?

We’re kicking off Part 1 of a new Female Athlete Series on the podcast with the physiological differences between male and female athletes:

Body Fat levels
Muscle mass and strength
Vo2max
Lactate Threshold
Thermoregulation
Fat Oxidation
Hormones

As you can see, there are lots of differences that we need to take into consideration.

There is no one size fits all. When we understand female physiology, we can do better and be better. Athletes, coaches and sports dietitians.

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

References:

Carter, S. L., Rennie, C., and Tarnopolsky, M. A. (2001). Substrate utilization during endurance exercise in men and women after endurance training. Am. J. Physiol. Endocrinol. Metabolism. 280, 898–907.

Heydenreich, J., Kayser, B., Schutz, Y., and Melzer, K. (2017). Total energy expenditure, energy intake, and body composition in endurance athletes across the training season: a systematic review. Sports Medicine. Open 3:8. doi: 10.1186/ s40798- 017- 0076- 1

Lepers R. Sex Difference in Triathlon Performance. Frontiers Physiology. 2019 Jul 24;10:973. doi: 10.3389/fphys.2019.00973. PMID: 31396109; PMCID: PMC6668549.

Lepers, R. (2008). Analysis of Hawaii ironman performances in elite triathletes from 1981 to 2007. Med. Sci. Sports Exerc. 40, 1828–1834. doi: 10.1249/MSS. 0b013e31817e91a4

Marino, F. E., Mbambo, Z., Kortekaas, E., Wilson, G., Lambert, M. I., Noakes, T. D., et al. (2000). Advantages of smaller body mass during distance running in warm, humid environments. Pflugers. Arch. 441, 359–367. doi: 10.1007/ s004240000432

Millet, G. P., and Bentley, D. J. (2004). The physiological responses to running after cycling in elite junior and senior triathletes. Int. J. Sports Med. 25, 191–197. doi: 10.1055/s-2003-45259

Rüst, C. A., Knechtle, B., Rosemann, T., and Lepers, R. (2012b). Sex difference in race performance and age of peak performance in the ironman triathlon world championship from 1983 to 2012. Extrem. Physiol. Med. 14:15. doi: 10.1186/ 2046- 7648- 1- 15

See omnystudio.com/listener for privacy information.

Intermittent Fasting & Endurance Exercise. Should you do it?

Thu, 10 Aug 2023 19:00:00 +0000

Intermittent fasting has been around for most of human history, but has seen a peak in interest in the last couple of years.

What is intermittent fasting?
Physiologically, what happens to the body when you fast?
And should you dabble in intermittent fasting as an endurance athlete?

There is some excellent research in fasting and exercise performance so tune in for my recommendations on whether it is something you should or shouldn’t be doing as a triathlete.

References

Aragon-Vargas LF. Effects of fasting on endurance exercise. Sports Med. 1993; 16:255–65

Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: a systematic review and meta-analysis. Scand. J. Med. Sci. Sports. 2018; 28:1476–93.

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Unravelling the Truth About Food Labels and The Nutrient Quality of Our Food with Dr Hayley Dickinson

Thu, 03 Aug 2023 19:00:00 +0000

When we know better, we eat better. And when we eat better, we live better.

Introducing you to the Doc! Aka Dr Hayley Dickinson, founder of Eat for You, Australia’s ONLY nutrient-tested snack bars.

Dr Hayley passionately shares her wealth of knowledge around the nutrient quality of our food and what we can do to ensure we’re getting everything we need to optimise our health.

She highlights the hard reality around the challenges of food labelling, how the nutrition information panel is developed and the unreliability of counting calories due to variations in food content.

What I love most about this conversation is that she stands beside me to advocate for whole, nutrient-dense, real foods, rather than relying on synthetic supplements and has some practical suggestions for ways you can increase your nutrient intake.

She stresses the importance of independently batch testing food products to ensure their nutritional integrity and is on a mission to encourage more food companies to follow suit and prioritise nutrient testing to create a healthier food landscape globally.

LINKS:

Eat For You

Website: eatforyou.com.au

Instagram: @_eatforyou

Farmers Footprint: farmersfootprint.org.au

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

www.dietitianapproved.com/academy

See omnystudio.com/listener for privacy information.

How to maximise your triathlon performance in less training time

Thu, 27 Jul 2023 19:00:00 +0000

Last week we had the honour of speaking to triathlon legend Michellie Jones about the importance of rest days and light training.

This week we chat to Taren Gesell, Founder and CEO of MOTTIV all about training smarter and maximising your performance in less training time.

Two x Taryn’s on one podcast - I mean what could go wrong!

Taren shares his 4 pillars that are important for great training outcomes as a triathlete:

Training in the right intensity so you can adapt from the session
Balance - balancing training with life, but also ensuring your body is ready to absorb the training and maintaining health through the process
Strength training - a key pillar to any triathletes programming
Nutrition - and using it to enhance training sessions

He’s a firm believer that more training hours does not equal better performance.

You don’t have to train 20 hours a week, you just need to train smarter.

One of the key metrics he likes to use to ensure you’re absorbing training and have the balance right, rather than seeking diminishing returns is Heart Rate Variability (HRV). How do you track HRV? What information does it tell us?

Tune in to hear more!

LINKS:

Learn more about MOTTIV here

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our January 2024 opening of the Triathlon Nutrition Academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Under Training is Better Than Overtraining with Michellie Jones

Thu, 20 Jul 2023 19:00:00 +0000

Triathletes love to go hard all the time. Smashing themselves in every session and feeling guilty for going easy, or taking time off. I know because I've been guilty of it myself! We all have been..

But more is not always better.

Overtraining is a real problem. Joining me on the podcast for this episode is Triathlon legend Michellie Jones. She is incredibly passionate about athletes training strategically to maximise their performance.

She generously shares her philosophy on light training days and how she likes to structure a training week with her athletes.

Tune in for some really practical advice to ensure you’re not overtraining and digging yourself a hole.

Michellie Jones is a Triathlon Legend

Starting her triathlon career in 1990, she’s won two ITU World Championships in 1992 and 1993. She won the Xterra triathlon world championships in 1996. A silver medal in the 2000 Sydney Olympic Games. Then decided to go long and became the Ironman World Champion in just her fourth full distance Ironman in 2006.

First met – guiding for –

She also guided Australian Para Triathlete Katie Kelly to gold in the 2015 ITU World Championship & Rio 2016 Paralympics

Connect with MJ on Instagram and Facebook

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next Triathlon Nutrition Academy opening in January 2024! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The No-BS Guide to Triathlon Nutrition

Thu, 13 Jul 2023 19:00:00 +0000

The best time to work on your nutrition was 6-12 months ago. The second-best time is now.

TRIATHLON NUTRITION ACADEMY DOORS ARE OPEN!
>> www.dietitianapproved.com/academy <<

This is your last chance in 2023 to join the best triathlon nutrition program in the world!

But be quick as they close again at 8am AEST Sunday July 16th!

_______________________________________________________

There are a million things you can easily get distracted by as a triathlete, but at the end of the day there are 3 key pillars to your success in the sport:

Structured Training
Nutrition
Sleep / Recovery

These 3 pillars are more important to get right first, before dropping $20K on a bike or $400 on the new Nike Vaporfly and hoping to break a record.

My job, as an Advanced Sports Dietitian, is to help you harness the power of pillar 2, nutrition. After working with hundreds of triathletes,just like you over the last 15 years, I developed my Supercharged Triathlete Formula. It includes 8 key elements, to help you reach your goals and fast track you through the minefield that is triathlon nutrition.

If nutrition is the missing link for you, tune in for my no-BS guide to Triathlon Nutrition. Wrapped in a warm hug and smile of course ;)

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How Chris and Kelly are saving more than $550 on supplements each month!

Thu, 06 Jul 2023 19:00:00 +0000

Joining me for this episode are two Triathlon Nutrition Academy athletes - Chris Tubbs and Kelly Estes. They both candidly share how much money they are SAVING each month since joining the TNA program. I was honestly blown away by the full extent of it!

For both of them, they are saving more money than what the entire program costs!! Just insane!

DOORS OPEN THIS WEEKEND!
>> www.dietitianapproved.com/academy <<

This is your last chance in 2023 to join the best triathlon nutrition program in the world! And as a side benefit to levelling up your nutrition, we can save you the cost of the program in a few short months!

LINKS

Register for our online Triathlon Nutrition Training Camp! thetricamp.com

We start on Monday!

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

I Can’t Believe We Made it! 🎉 Giveaway Winner Announced

Thu, 29 Jun 2023 19:00:00 +0000

I honestly can’t believe we’ve hit the 100 podcast episodes milestone! It seems like only yesterday I was setting up the cupboard and hitting record on my first ever episode. We took a dive, head first into the wonderful world of podcasting and haven’t looked back..

To help me celebrate, I’ve brought back the legendary Stef Hanson, former chief of Witsup to flip the mic on me! We talk all about:Why I started podcasting

The lessons I’ve learnt along the way
Some of my highlights over the last 100 episodes
What’s got me fired up the most!
And a look into the future of the Triathlon Nutrition Academy podcast

Plus we also announce the winner of my 100th episode giveaway! Tune in to see if it was you!

Thank you to everyone who entered the competition, left us a review and shared the show far and wide on your socials. It means the world to me that you choose to spend 20-30 minutes of your precious time with me each week learning all about triathlon nutrition.

Cheers to the next 100!

Taryn x

LINKS

Register for our online Triathlon Nutrition Training Camp! thetricamp.com

Join the waitlist for our next Triathlon Nutrition Academy opening on the 8th of July! www.dietitianapproved.com/academy

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Erin's Secrets to an 11 minute Personal Best at Eagleman 70.3

Thu, 22 Jun 2023 19:00:00 +0000

Everything Erin Byrge touches turns to gold. As an age-group triathlete from North Carolina, her triathlon season has only just begun. And every time she toes the start line she lands a spot on the podium!

With an 11 year history as a triathlete, this girls got goals! And she has a great methodology for setting goals and celebrating her wins. A strategy everyone should implement for long term success in the sport.

So what are her secrets to having such successful races? I asked her to shed some light on what she’s been working on recently and in particular, how she managed an 11 minute personal record at Ironman 70.3 Eagleman.

LINKS

For some great tips for setting goals from the master herself, check out Erin’s blog here

Register for our online Triathlon Nutrition Training Camp! thetricamp.com

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Dietitian Approved acknowledges the Traditional custodians of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past

See omnystudio.com/listener for privacy information.

How to Find Balance Post-Race So You Don't Blow Out and Gain 10kg / 20lb

Thu, 15 Jun 2023 19:00:00 +0000

Are you the type of triathlete that struggles to find balance after a major event?

You’re good when you have a focus and a goal, but once it’s all over you have a hard time sticking to your training and nutrition.

It’s common for triathletes to use training or races as a way to manage their body composition. We have this all or nothing approach - we can be ON or OFF - there’s no middle ground.

But let me tell you, there is an easier way!

I’ve got 4 tips to help you find balance again after a big event. Without blowing out and gaining 10kg!

Health is Wealth
It’s all about Balance
Manage your Portions
Shift your Training focus

Tune in for all of the details!

Remember, we’ve only got one body. It’s the single most important thing that will get you to the finish line.

If you need a little wakeup call, this is your kick in the butt to give your body the time, energy and investment it deserves. You have permission to invest in yourself.

Register for our online Triathlon Nutrition Training Camp! thetricamp.com

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Six Simple Nutrition Hacks That Save You at Least 2 hours a Week

Thu, 08 Jun 2023 19:00:00 +0000

A lot of triathletes complain about being time-poor. You fit A LOT into your days. It’s hard to fit much else in, particularly to learn a new skill or gain some deeper knowledge and understanding about your nutrition.

So I wanted to share with you 6 simple hacks that you can utilise to save at least 2 hours every week. Personally, they allow me to cram A LOT in, just like you, and still eat well which is one of my highest values (obviously).

Because at the end of the day, what is all this training and chaos without our health? You are what you eat - so if you want to train better and become a fitter, faster triathlete, it’s time to take more notice of how you fuel your body.

LINKS

Download my FREE Weekly Menu Planner Template: dietitianapproved.com/planner

Outsource meal planning to me: dietitianapproved.com/MenuPlanning

Get instant access to over 150 nutritious and delicious recipes to fuel the active triathlete: dietitianapproved.com/recipedatabase

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Why You’re a Tired Triathlete All the Time and How to Find More Energy

Thu, 01 Jun 2023 19:00:00 +0000

Are you feeling tired and fatigued?

Remember we only adapt from the sessions we recover from. So constantly smashing yourself is not going to make you a better triathlete. Recovery is just as important as training itself.

Nutrition also plays a pivotal role in our energy levels. Sometimes you don’t know how good you can feel, until you’ve got your nutrition sorted to support training.

So how do you find more energy?

Here are 6 practical strategies to help you find more energy and feel like a supercharged triathlete.

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

How To Shave Minutes Off Your Triathlon Transition Times

Thu, 25 May 2023 19:00:00 +0000

EP 95 - How To Shave Minutes Off Your Triathlon Transition Times

Having a smooth and efficient transition is crucial in a triathlon to save time, stress and maintain momentum.

I’m a firm believer in fast transitions – get in and get out!

You can waste SO MUCH TIME mucking around in transition having a picnic or sitting down to put on toe socks. It’s not uncommon for athletes to waste between 5-10 minutes in T1 and T2, shooting themselves in the foot if they’re hoping for a PB or podium spot.

And not to mention how much it can take you out of a racing mindset. Giving you time to stop and think about how much you’re hurting instead of pushing through.

So because I’m all about supporting you to become a fitter, faster, healthier triathlete - here are my 7 tips for a faster triathlon transition.

LINKS

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

You've got your training under control - now it's time to layer in your nutrition! Woohoo!

See omnystudio.com/listener for privacy information.

How Liz Blatchford managed 120g CHO/hour on the bike in Ironman

Thu, 18 May 2023 19:00:00 +0000

EP 94 - How Liz Blatchford Managed 120g of Carbohydrate Per Hour on the Bike in Ironman

Liz Blatchford - one of THE MOST successful triathletes of all time.

She had an 18 year professional racing career from 2000 in both the ITU circuit and full distance events. And to top it all off, was inducted into the Ironman Hall of Fame in 2022.

She is now retired from competing, living her best life with her two little people, but is still heavily involved in the sport through coaching.

I wanted to get Liz on the podcast to chat about her Ironman fuelling strategies. She was the first athlete I ever heard of, many years ago before it was a ‘thing’ - that was fuelling at 120g of carbohydrate per hour on the bike. CRAZY for a 60kg athlete!

Tune in to hear how she landed on that fuelling strategy, what products she used and her overall philosophy on nutrition for triathlon as a female athlete.

LINKS

Connect with Liz on Instagram @liz_blatchford

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Blood Tests for Triathletes - What, When & How Often Should You Get Checked for Optimal Performance

Thu, 11 May 2023 19:00:00 +0000

What blood tests or biomarkers do you need to test as an active endurance athlete?

You may have seen lots of companies offering blood tests for triathletes lately and it can be hard to know if it’s worth doing or a complete waste of time.

As always, I think it’s important you’re equipped with some knowledge and understanding before doing something like this. So you can make informed decisions and, most importantly, understand the results and what to do about it.

In this episode I’ll explain:

Why do routine blood tests as a triathlete?
What things should you test for and why?
When should you do blood tests and how frequently?
How to interpret your results and how to rectify any abnormalities

Please note: this is not personal medical advice – see a sports physician if you’re not sure about you and your specific circumstances.

Download your free Blood Test Guide: www.dietitianapproved.com/blood-tests-for-triathletes

LINKS

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Lessons from Ultraman Australia with Denise Wilson

Thu, 04 May 2023 19:00:00 +0000

Ultraman Australia

A 3 day, ultra endurance event covering 515km (320 miles) of swim, bike and run.

What does it take to prepare for an event like this? And what lessons do you learn about yourself after completing it?

Denise Wilson, one of our Academy athletes shares her experience with you from her Ultraman Australia journey in 2022 and why she’s going back for more in 2024.

What is she doing differently this time around? From a training and nutrition perspective. And what has she been working on to set her 2024 event up for success.

Tune in to find out!

To follow Denise’s Ultraman journey, find her on Instagram @den_wil19

LINKS

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Life of an elite Australian Triathlete with Emma Jeffcoat

Thu, 27 Apr 2023 19:00:00 +0000

Meet Australian elite triathlete Emma Jeffcoat! ex-surf lifesaving Ironwoman athlete turned triathlete and all round legend.

Emma’s achieved some pretty epic things in her relatively short triathlon career so far. She represented Australia in her first Olympic Games in Tokyo 2020, placing 26th in the individual event and 9th in the mixed Team Relay.

She was also named the Elite National Champion and Elite Super Sprint Champion by Triathlon Australia in 2021.

Currently ranked 114 in the world (although she’s working hard to climb the ranks post-CO-VID), with 21 podiums and 13 wins under her belt!

So what’s it like being an elite triathlete? What does a day in the life of Emma look like and importantly, how does she support that with nutrition?

Emma shares very humbly her experiences, the ups and downs and everything in between on the journey to becoming the best Supercharged Triathlete she can be!

Thanks to Emma for being our first ever athlete interview on the TNA podcast!

To follow Emma and see her amazing life as an elite Australian triathlete: @emmajeffcoat

LINKS

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The Secrets to a Successful Short-Course Race Season with Triathlete Leigh Yong

Thu, 20 Apr 2023 19:00:00 +0000

This triathlon season one of our Triathlon Nutrition Academy athletes, Leigh Yong has gone from strength to strength! She’s been smashing PB’s, standing on podiums and generally been on fire!

So naturally, I asked her to come on the podcast and share her secrets to success.

After spending 3 years building towards her first Ironman in 2022 (thanks Covid), she decided to step back and focus on Sprint and Olympic Distance events. She has just completed 5 of the 6 races in the 2XU triathlon series in Victoria and managed 4th overall in her age group!

She’s switched from ‘completing’ to competing and shares with you her secret sauce!

To give Leigh some love, follow her on the ‘gram @leighyong

LINKS

Doors to the Triathlon Nutrition Academy are sneakily open RIGHT NOW! Leigh joined the Triathlon Nutrition Academy program in September 2022 and has just had her most successful triathlon season ever as a result!

CLICK HERE TO GET THESE PERFORMANCE GAINS TOO! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Athlete Case Study: From Cyclist to Triathlete with Steve Duquette

Thu, 13 Apr 2023 19:00:00 +0000

Just because you think you eat really well, doesn’t mean you’re eating properly to support triathlon training. A great lesson to learn, sooner rather than later in your triathlon career!

Joining me on the podcast is Canadian cyclist turned triathlete from Ontario, Steve Duquette. He’s been “out and about” doing triathlon for a year or two after making the switch and shares with me his journey from a training and nutrition perspective.

In 2022 he completed a Sprint distance, Olympic Distance and Half Ironman events. Despite getting to the finish line of all three races, he knew he was capable of so much more, especially on the nutrition front.

In this episode he shares:

What the biggest things he’s learnt about triathlon nutrition specifically
What’s changed in the way he now eats specifically for triathlon
Some of the biggest myths or misconceptions around endurance nutrition that I’ve busted
His biggest wins - from a training, nutrition and body composition perspective
What he’s currently working on with his nutrition as he heads towards 70.3 Muskoka with a score to settle

Tune in for a great case study of someone that eats well and trains hard, but didn’t quite have it all dialled in for triathlon.

To give Steve some love, follow him on the gram @stephenduquette

LINKS

Join the waitlist for our next sneaky Triathlon Nutrition Academy opening NEXT WEEK! Steve joined the Triathlon Nutrition Academy program in September 2022 and hasn’t looked back! www.dietitianapproved.com/academy

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Can Chocolate Improve Endurance Sports Performance?

Thu, 06 Apr 2023 19:00:00 +0000

Chocolate is delicious. Amen.

While it is high in calories and sugar, dark chocolate in particular also contains a number of beneficial compounds that may have positive effects on exercise performance.

One of the primary compounds found in chocolate is cocoa. Cocoa is rich in a group of compounds called flavanols, which have been shown to have a number of potential health benefits. Flavanols can:

Improve blood flow, which in turn improves cardiovascular function
They are rich in antioxidants, which help to reduce inflammation after exercise
They can also help improve insulin sensitivity and cognitive function

Several studies have investigated the effects of chocolate consumption on exercise performance. One study in particular, published in 2015 in the Journal of the International Society of Sports Nutrition found that consuming dark chocolate for 14 days improved cyclists' performance in a time trial.

Let’s take a closer look…

A group of 9, “moderately trained” cyclists were put through their paces in the lab. Their baseline VO2 max was measured before completing a 20 min ride at 80% of their gas exchange threshold, followed by a 2-minute all-out time trial.

In a crossover design, they then consumed 40g of either flavanol-rich dark chocolate or flavanol deficient white chocolate for 2 weeks before repeating the exercise testing again.

After a 7 day washout period, cyclists crossed over and repeated 14 days of the chocolate supplementation (white or dark) and repeated the testing again.

What did they find?

Tune in to find out!

Reference:

Patel, R. K., Brouner, J. & Spendiff, O. 2015. Dark chocolate supplementation reduces the oxygen cost of moderate-intensity cycling. Journal of the International Society of Sports Nutrition, 12, 1-8.

LINKS

Join the waitlist for our next sneaky Triathlon Nutrition Academy opening in April. www.dietitianapproved.com/academy

Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

NZ Coast to Coast Race Report with Kirsty Howatson

Thu, 30 Mar 2023 19:00:00 +0000

Ever thought about doing New Zealand’s Coast to Coast?

It’s an epic one or two day multi-sport event spanning 243km of running, cycling and kayaking from one side of NZ to the other. Sounds epic right?!

Joining me for this episode is one of our Triathlon Nutrition Academy athletes, Kirsty Howatson. Kirsty recently completed the two-day event in February and shares her race recap with me.

She explains:

Exactly what the Coast to Coast is and why she wanted to do it
Her preparation for a 2 day, multi-sport, ultra-endurance event like this
Her race nutrition plan and everything she practised heading into the event
How the event turned out - the highs and the lows
Would she ever do it again?

She provides some great insight into the logistics and reality of eating while travelling down grade 2 rapids in a kayak. Plus some great advice if you’re thinking about adding this event to your bucket list.

If you’re keen, check out the NZ Coast to Coast event here: www.coasttocoast.co.nz

And if you need to read the transcript while you’re listening to Kirsty’s thick Scottish accent, you can do that HERE.

LINKS

Join the waitlist for our next sneaky Triathlon Nutrition Academy opening in April. www.dietitianapproved.com/academy

Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Meal Planning and Organisation for the Time Poor Triathlete

Thu, 23 Mar 2023 19:00:00 +0000

Meal Planning and Organisation for the Time Poor Triathlete

It’s time to get your sh!t together in the food department!

I understand how time poor you are. You don’t have time to spend hours slaving away in the kitchen, preparing meals, making everything from scratch and being the next Masterchef.

But you only have one body. And you need to decide if you’re driving a beat up Honda, putting the cheap economy fuel in it and wondering why it’s not performing at its best.

OR a high performance machine, burning the premium fuel!

If you want to be a successful triathlete, it’s time to get proactive with your nutrition rather than reactive.

Which means that spending a little bit of time meal planning and organising your nutrition is key if you want to eat to support triathlon training.

To help fast-track you, I’m giving you my free Weekly Menu Planner template. It will save you at least 2 hours each week and fast track your supermarket shopping experience. Download it now: www.dietitianapproved.com/planner

Grab your free copy at: www.dietitianapproved.com/grocery

If you want to come on a virtual tour through the supermarket with me, check it out here: www.dietitianapproved.com/supermarkettour

LINKS

Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy

Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition:

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

The Ultimate Grocery Guide For Triathletes

Thu, 16 Mar 2023 19:00:00 +0000

Every time you walk into a supermarket, you're faced with the daunting task of trying to pick the healthiest, most nutrient-packed foods at the best price to be healthy and fuel your training.

As a triathlete, your nutrition differs from the general population. You can’t throw anything in your trolley and hope for the best. You need to make a choice for health and performance.

Nutrition really is the fourth leg of triathlon – it’s the make or break when it comes to a good training block or a bad one, so it’s important to get right.

To help you out, I’ve put together the ultimate grocery guide for triathletes to help you shop SMARTER and FASTER so you can be confident you're making a #DietitianApproved choice on your next supermarket trip. It covers all of the key nutrients you need to get the most out of your body.

Grab your free copy at: www.dietitianapproved.com/grocery

LINKS

Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy

Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

New Supplement Alert! Is Bicarb Worth Investing in?

Thu, 09 Mar 2023 19:00:00 +0000

Bicarbonate supplementation is by no means a new thing. But there is a new supplement on the block from one of the big sports nutrition companies.

So what on earth is it? And should you be *adding to cart*.

In this episode I explain:

What is sodium bicarbonate?
Why would we want to use it to enhance exercise performance?
What sort of sporting situations would it be useful for?
Is it worth trialling as an age-group triathlete?

Tune in to find out!

References:

Carr AJ, Hopkins WG, Gore CJ. (2011). Effects of acute alkalosis and acidosis on performance: a meta-analysis. Sports Medicine, 41 (10), 801-814.
Peart DJ, Siegler JC, Vince RV. (2012). Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance. J Strength Cond Res, 26 (7), 1975-1983.
Hadzic M, Eckstein ML, Schugardt M. (2019). The impact of sodium bicarbonate on performance in response to exercise duration: a systematic review. J Sports Sci Med, 18 (2), 271-281.

LINKS

Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy

Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition:

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Do you need to take a multivitamin?

Thu, 02 Mar 2023 19:00:00 +0000

A question I get asked all the time - Should I be taking a multivitamin supplement as a triathlete?

As overachieving endurance athletes, we have a higher need for many vitamins and minerals compared to someone that’s more sedentary. But do we need to supplement? Or can we get everything we need from our diet?

In this episode I talk about:

The 13 essential vitamins our body needs for normal, healthy functioning
What happens if certain vitamins are missing from our diet?
Are there any adverse effects if we get too much?
Water soluble vs fat soluble vitamins
When would vitamin supplements be useful?
My simple answer for the question - Do you need to take a multivitamin supplement?

Tune in to learn more!

LINKS

Paper Referenced:

Paranjpe et al. 2020. Self-reported health without clinically measurable benefits among adult users of multivitamin and multimineral supplements: a cross-sectional study. BMJ Open. Available from: https://bmjopen.bmj.com/content/10/11/e039119

Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy

Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition:

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Tapering for Competition: a review (2012)

See omnystudio.com/listener for privacy information.

How to Properly Taper for a Race with Pro Triathlete and Coach Elizabeth James

Thu, 23 Feb 2023 19:00:00 +0000

I hear lots of mixed messages when it comes to tapering for a triathlon race. You put all this effort into training, not tapering properly can have a massive impact on how you perform on race day.

Joining me for this episode is Pro Triathlete and TriDot Coach Elizabeth James. She generously shares her knowledge and experience from both the athlete and coaching perspectives.

We discussed:

What is an exercise taper?
Why do you need to taper? Why is it so important for exercise performance?
What are some of the common mistakes you see triathletes make when it comes to tapering?
Should you taper for all of your races or just one key A race?
Is there a difference in taper based on training experience? Would a beginner/new to the sport taper differently to someone with many years of experience? Or is it the same?
What is reverse tapering? Is it something age-group triathletes should try?

Then Elizabeth walks you through what a taper might look like for each distance of a triathlon event.

Sprint distance
Olympic or standard distance
70.3 or half Ironman
Full distance Ironman events

How long should you taper for each of the distances?

How much should your training volume decrease by, for each of the distances?

What’s the frequency of training sessions during taper?

How much intensity is the right amount without turning up to the start line exhausted?

She gets really practical to help you implement a nice taper for your next race.

LINKS:

Connect with Elizabeth on Instagram

If you want to nerd out on the literature, here is a nice little paper;

Download the Dietitian Approved Race Day Pack List

Join the Triathlon Nutrition Academy dietitianapproved.com/academy

Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:

dietitianapproved.com/triathlonnutritioncalculator

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

How to become a faster, more efficient swimmer with Brenton Ford

Thu, 16 Feb 2023 19:00:00 +0000

While the swim is the shortest component of a triathlon, it can be the make or break of your race. Whether you are a natural swimmer or feel like you’re swimming in a washing machine, we can all benefit from improving our technique.

Joining me on the podcast today is ex-national swimmer turned swim coach, Brenton Ford. Brenton started Effortless Swimming in 2009 to help everyday athletes like you and me become faster, more efficient swimmers.

In this episode we discuss:

The biggest mistakes triathletes makes when it comes to swim technique (and how to fix them)
Brenton’s top tips to improve your swimming in the least amount of time
When in a session is the best time to practice your drills
How many swim training sessions you need to do in a week to become a better swimmer. Hint - more does not equal better!
His favourite pool toys to improve your technique
If there is any strategy to the types of swimming sessions you should be doing, depending on the distance you’re racing
And the most important question - Do triathletes need to learn how to tumble turn?

LINKS:

Check out Effortless swimming and Brenton’s online membership options here: www.effortlessswimming.com

To splash some cash and get Brenton’s fave pool tools:

DMC Elite II Tri Fins: www.dmcfins.com.au Approx $99 AUD

Eney Buoy 2 Pull Buoy: www.eneybuoy.com

Note: Simply buying these swim tools will not instantly make you a better swimmer. You’ll need to put in the laps at the pool too ;)

Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition:

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

https://pubmed.ncbi.nlm.nih.gov/29425071/

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Are You Avoiding Dairy For The Wrong Reasons?

Thu, 09 Feb 2023 19:00:00 +0000

Put your hand up if you avoid dairy

Do you have a clinical reason to avoid it? You may not tolerate it or follow a vegan diet and choose to avoid all animal products. That is A OK.

But unless you fall into those categories, it’s actually a really nutritious food that is useful as an endurance athlete.

In this episode I discuss:

Some of the reasons you might need to avoid dairy
How do we digest lactose or milk sugar
Why milk sugar is not bad for us
Why I dislike a lot of milk alternatives on the market
What is lactose intolerance?
What are the signs and symptoms of lactose intolerance?
How do you diagnose lactose intolerance
What treatment is there if you are lactose intolerant
Some cool research in probiotics in lactose intolerance

If you are someone that avoids dairy products or feels like you don’t tolerate it, tune in to help troubleshoot this confusing, myth riddled area of nutrition.

LINKS:

To get your nerd on, dive deeper into this Systematic Review paper:

The effects of probiotics in lactose intolerance: A systematic review

Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition:

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

https://pubmed.ncbi.nlm.nih.gov/32697366/

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

The Low Carb, High Fat Diet_ Is it beneficial for endurance performance? with Professor Louise Burke

Thu, 02 Feb 2023 19:00:00 +0000

The big question on so many endurance athletes lips - should I try the low carb high fat diet to improve performance? Maybe you’ve had a coach feel successful with this method or maybe you’ve watched a persuasive documentary on one of the streaming services.

To answer this big question, I brought in the big guns, Professor Louise Burke OAM. Affectionately dubbed the godmother of sports nutrition, she is an Australian sports dietitian with over 40 years of experience! She is the author of over 350 papers in peer reviewed journals and book chapters and is the brains behind the Supernova research series looking at the LCHF diet in elite race walkers.

On the podcast, I asked her the big questions:

Why are we so obsessed with the LCHF diet & endurance performance?
What did Supernova 1-6 tell us about the effects of a low carb, high fat diet on endurance performance?
What happens physiologically during fat adaptation vs carbohydrate fuelling?
How long does it take to fat adapt yourself?
Why do fat adapted athletes then fuel with carbohydrate on race day?
How long does it take to go from fat adaptation to efficient carbohydrate fuelling?
In one word - does the Low Carb High Fat diet enhance endurance performance?

Tune in! It’s a goodie!

LINKS:

Connect with Louise Burke on Twitter

To get your nerd on, dive deeper into some of the more recent LCHF literature with these key papers:

2021. Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability

2021. Ketogenic low-CHO, high-fat diet: the future of elite endurance sport?
https://pubmed.ncbi.nlm.nih.gov/32358802/

2020. Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible

https://pubmed.ncbi.nlm.nih.gov/32497061/

Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:

dietitianapproved.com/triathlonnutritioncalculator

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Sports Nutrition Trends For 2023

Thu, 26 Jan 2023 19:00:00 +0000

There are some big things happening in the sports nutrition space at the moment. Here are six trends I’m seeing in sports nutrition for 2023.

Some are new-ish, while others have been trending for a little while now but don’t seem to be going away anytime soon.

Blood Glucose Monitoring
Higher Carbohydrate products and ratios of carbohydrate types in sports nutrition
Gut training
The paradigm shift in body composition for triathlon
Keto or Low Carbohydrate High Fat Diets
Vegan and plant-based eating

If you’re confused about all of the conflicting information when it comes to triathlon nutrition, hit pause for a second and make sure you have the foundations in place first and foremost.

If you are ready to work on your triathlon nutrition and experience life changing results, join us inside the Triathlon Nutrition Academy! But be quick - Doors close tomorrow!

Head to dietitianapproved.com/academy now. 2023 is going to be your best year yet!

What are you waiting for!?

LINKS:

Doors to the Triathlon Nutrition Academy program are open until 6pm AEST on January 28th! Make sure you join us before they close again until July! Head to: dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

dietitianapproved.com/triathlonnutritioncalculator

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

The Secret to Unlocking Your Supercharged Zone as a Triathlete

Thu, 19 Jan 2023 19:00:00 +0000

So many athletes smash themselves at training with no regard for how they're fuelling or recovering.

But we only adapt (i.e. get fitter and faster) from the sessions we recover from.

So if you want to get the most out of your training, you need to learn how to unlock your SUPERCHARGED ZONE. It’s the sweet spot where training and nutrition intersect. And it is the secret to becoming a better triathlete.

But how do you unlock your Supercharged Zone?

You need to train
You need to eat to support that training

The SUPERCHARGED Triathlete Formula

Recovery Nutrition
Pre-Training Nutrition
Periodisation
Run Fuel
Ride Fuel
Carb-Loading
Hydration
Supplements – the right ones that will benefit you, not burn a hole in your pocket

I dive into each and every one, in detail, inside the Triathlon Nutrition Academy.

I’ll teach you why it’s important, then how to do it. And every week you get to pick my brain, live in Power Hour, to make sure you have your very own custom plan, that’s perfect for you.

Triathlon Nutrition Academy Doors open TOMORROW on January 21st!

If you think nutrition is the missing link for you, come and join us! I will teach you everything you need to know, to feel like a SUPERCHARGED triathlete!

Head to dietitianapproved.com/academy now. See you on the inside!

LINKS:

Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp

It's a live online event running from the 23-25th of January

Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

dietitianapproved.com/triathlonnutritioncalculator

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

What Can You Achieve When You Focus on Your Triathlon Nutrition for 12 months

Thu, 12 Jan 2023 19:00:00 +0000

Introducing our first Triathlon Nutrition Academy Alumni! Jill Gaudio, Luis Franco Marin and Jason Currie have all just finished 12 months of working on their triathlon nutrition.

If you are ready to work on your triathlon nutrition and experience the life changing results these three have, join us inside the Triathlon Nutrition Academy! Doors open soon on January 21st!

Head to dietitianapproved.com/academy now. What are you waiting for!?

LINKS:

Doors to the Triathlon Nutrition Academy program open again soon on January 21st! Make sure you’re on the waitlist for a special bonus coming out next week: dietitianapproved.com/academy

Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp

It's a live online event running from the 23-25th of January

Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

dietitianapproved.com/triathlonnutritioncalculator

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Triathlon Diets NOT to do this New Year and What You Should Be Doing Instead

Thu, 05 Jan 2023 19:00:00 +0000

Is it just me or is there a whole lot more nutrition BS out there at the moment? Unqualified advice givers spruiking the latest fad diet, detox and quick fix.

Put down that juice cleanse and listen up!

The New Year period often brings about lots of goal setting and ideas to improve your life. But instead of going guns blazing in January, only to crash and burn come February… let’s set 2023 up for success.

Listen in for my practical tips on what NOT to do this year. And things you need to START doing if you want to actually achieve your health and fitness goals.

Let’s stay on track in 2023 so you can create sustainable long-term change. We need to stop thinking about our health as a stop and start thing. Health is not time sensitive.

As an endurance athlete, we need to play the long game!

LINKS:

Doors to the Triathlon Nutrition Academy program open again on January 21st! Make sure you’re on the waitlist for a special bonus coming out next week: dietitianapproved.com/academy

Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp

Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

See omnystudio.com/listener for privacy information.

Why You're Not Losing Weight

Thu, 29 Dec 2022 19:00:00 +0000

Here's one of our most popular episodes ever (from our archives) - 3 reasons why you aren’t losing weight, despite training the house down.

Are you frustrated you can’t seem to reach your body composition goals? You train more than most people but still have a little excess body fat to lose. Are you constantly trying to eat a little less to burn more fat and end up starving all the time? Or absolutely wrecked after training?

That is definitely no way to live 🙅🏻‍♀️

Listen in as I give you 3 reasons why leaning up seems elusive. It may not be as complicated as you think 😉

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

To work with me 1 on 1: www.dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

See omnystudio.com/listener for privacy information.

Pre-Training Nutrition- Should You Eat Before Exercise

Thu, 22 Dec 2022 19:00:00 +0000

Another of our listener favourites to share with you as we head into the holiday break. In this episode, I talk you through one of the biggest issues I see faced by triathletes...fuelling for training. And why it’s so important to have a specific strategy for different types of training sessions.

Should you eat before exercise? And if you do, what should you eat?

Listen in to find out….

LINKS:

Website: www.dietitianapproved.com

Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

See omnystudio.com/listener for privacy information.

Five Nutrition Mistakes Triathletes Make (and how to avoid them)

Thu, 15 Dec 2022 19:00:00 +0000

Today's episode is one of our listeners favourites back when we first started The Triathlon Nutrition Podcast back in August 2021! This is all about the mistakes I commonly see clients make with their nutrition. Over the last 13+ years of practice, I’ve seen it all! But there is definitely common themes in what triathletes tend to do BEFORE they’ve had evidence-based sports nutrition advice (from someone that knows the ins and outs of the sport).

They are:

Eating the same thing each day
Doing a poor job of recovery
Under-fuelling hard/long sessions
Don’t have a race plan
Get their nutrition advice from the wrong places

Listen in as I walk you through each of these mistakes and how to avoid them!

If any of these mistakes resonated with you - don't stress! They're an easy fix with the right advice and some guidance on specific strategies FOR YOU! You’ll feel so much better for it and will finally start performing to your true potential.

To check how well you’re doing with your nutrition – download my FREE 50 point checklist to Triathlon Nutrition Mastery here: www.dietitianapproved.com/checklist

If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy!

LINKS:

Website: www.dietitianapproved.com

Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

See omnystudio.com/listener for privacy information.

What a Year! - 2022

Thu, 08 Dec 2022 19:00:00 +0000

From awards, business grants, new team members, podcasting, Academy athlete awesomeness and launching from Byron Bay, we’ve had a cracking year!

In our final podcast episode for the year, I’m taking you behind the scenes at Dietitian Approved headquarters. It’s not my usual practical triathlon nutrition advice.

I lift the curtains on what we’ve been up to and give you some insight into what we've got planned for 2023 and beyond (after a break to reset!)

LINKS:

Doors to the Triathlon Nutrition Academy program will open up again in January. If you’re interested in joining us, pop your name on the waitlist for a special bonus now: dietitianapproved.com/academy

Grab your copy of our Festive Season Survival Guide: dietitianapproved.com/festive
Use code TNA to get $12 off!

Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

https://www.dietitianapproved.com/offers/2p5bUM9X

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Your Festive Season Survival Guide - Healthy Tips to Manage the Silly Season

Thu, 01 Dec 2022 19:00:00 +0000

Is it just me or has December come around much faster this year?!

Before 2023 smacks us in the face, I’m here to help you survive the festive season over the next month so you’re not limping to the 2022 finish line.

Hear me out…I’m not your typical carrot sticks instead of pavlova type dietitian.

I’m not here to tell you how many minutes it’s going to take to run off that block of chocolate.

I’m all about balance. But let’s not allow the silly season to call the shots. Because the last thing I want you to do is feel the need to crash diet come January.

Tune in for a healthy serving of Dietitian Approved advice to help you survive the festive season.

LINKS:

Grab your copy of our Festive Season Survival Guide: dietitianapproved.com/festive
Use code TNA to get $12 off!

Eating Mindfully mini-course:

Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp

Join the waitlist for our January Triathlon Nutrition Academy opening here: dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

www.dietitianapproved.com/shop

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Food Apps We Love to Save you Money

Thu, 24 Nov 2022 19:00:00 +0000

Who doesn’t love a bargain?!

As we hurtle towards one of the most expensive times of the year, I‘ve got some cool food apps to help save you time and money.

If there are any other apps that you love and use, let me know about them in the Dietitian Approved Crew Facebook Group

LINKS:

Here are the apps I talked about it todays episode:

Eat Club: eatclub.com.au

Super Cook: www.supercook.com

Frugl: www.frugl.com.au

Half Price App: Apple Android

Happy Cow: www.happycow.net

Shopback: https://app.shopback.com/cD1uTFKEZub

Give the gift of health and fitness this Christmas with our Dietitian Approved Festive bundles

Check out our Dietitian Approved Recipe Database: www.dietitianapproved.com/recipes

Learn more about the Triathlon Nutrition Academy program dietitianapproved.com/academy

Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Three Key Training Sessions Every Triathlete Needs To Maximise Performance with Coach John Mayfield

Thu, 17 Nov 2022 19:00:00 +0000

As a triathlete that has to train for not one, but three sports, life can be fairly hectic.

So when we’re training, we want to make sure we’re getting the best bang for our buck out of our sessions. There’s no wasted ‘junk miles’ or sessions that aren’t helping us reach our goals.

Whether you do your own programming, are part of a squad or have a coach, there are some essentials training sessions you’re going to need to include as a triathlete.

Generously sharing his knowledge with me is TriDot coach, John Mayfield. Over the past 10 years, John has coached hundreds of athletes ranging from first timers to Kona qualifiers and professional triathletes. Personally he just raced Ironman Florida with a new PB of 10:57 hours.

John walks us through two swim, bike and run sessions you need to be doing. And hang around to the end for his BONUS tips on how to improve your transition.

LINKS:

Connect with John Mayfield on Facebook HERE

John is a USAT Level II and Ironman U certified coach who leads TriDot’s athlete services, ambassador, and coaching programs.

Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy

Register for the online Triathlon Nutrition Training Camp here: www.dietitianapproved.com/camp

Running from January 23-25th

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Are You Struggling With 3:30itis? - Why You’re Tired In The Afternoon and How To Avoid It

Thu, 10 Nov 2022 19:00:00 +0000

If you’ve ever struggled in the afternoons, listen to this!

Three-thirty-itis is real.

Do you crave sweet in the afternoons?

Do you crash and need to take a nap?

Do you reach for more caffeine to get you through?

If any of that sounds like you, chances are your nutrition is not right. But it is easy to fix with the right knowledge.

There are a few things you can look at to prevent the afternoon slump. Listen is as I walk you through the big ones.

LINKS:

Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy

Register for the online Triathlon Nutrition Training Camp here: www.dietitianapproved.com/camp

Running from January 23-25th

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

When Do You Start Planning Your Race Nutrition for a Triathlon Event

Thu, 03 Nov 2022 19:00:00 +0000

Here’s the truth about triathlon race nutrition…

Failing to plan is planning to fail.

So many triathletes completely wing it when it comes to race nutrition. They’re not prepared at all or it’s way too late. They haven’t practised and rehearsed and that can end badly on race day.

You spend months training in preparation for the big day - why would you leave something like race day nutrition to chance?

If you want to be successful on race day, whatever that looks like for you - you need to start preparing early.

When do you start planning? That will depend on the distance you’re racing.

Tune in for my dietitian approved tips to get organised with your race nutrition plan depending on the next event you’re preparing for.

We know that athletes with a plan perform better than those that don’t.

So what are you doing to prepare for your next triathlon event?

LINKS:

Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Five Key Nutrition Strategies to Manage Your Return to Triathlon Training

Thu, 27 Oct 2022 18:00:00 +0000

If you’ve ever had a break from training, there are a few key things you need to do with your nutrition on your return.

Whatever the reason, this is an important time to prioritise your nutrition strategies. To ensure you’re putting in the right building blocks, at a time when your body is really receptive.

Listen in as I give you five nutrition tips to make the transition back into regular triathlon training a smooth and easy one.

LINKS:

Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Part 2 - Two Different Race Nutrition Plans for Sunny Coast 70.3 With Michael Welsh

Thu, 20 Oct 2022 19:00:00 +0000

From boxer to triathlete. Michael Welsh or ‘Welshy’ takes you behind the scenes of his Sunshine Coast 70.3 Race Nutrition Plan.

Michael’s main goal was to go fast and to focus on racing. For his third triathlon race of this distance, he didn’t want a complicated race plan where he was constantly chewing or having to remember what he was up to.

As a result of getting a triathlon specific sports dietitian in his corner, he managed a 4:15 race, 15 minutes faster than what he was expecting!

LINKS:

Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Part 1: Two Different Race Nutrition Plans for Sunny Coast 70.3 With Jason Currie

Thu, 13 Oct 2022 14:00:00 +0000

Athletes that have a race nutrition plan, perform better than those that don‘t.

Over the next two episodes, I’m going to lift the curtain a little on two TNA athletes and their race nutrition plans for Sunshine Coast 70.3. And show you how different they can be for the exact same race. Consider it a little case study!

To kick us off for Part 1, Jason Currie shares his race nutrition plan that resulted in a 51-minute PB! It was the first time Jase has ever had a plan, developed as part of the Triathlon Nutrition Academy program. It’s perfect for Jase and what he needed.

When I work with a triathlete on their race nutrition, we develop a plan that’s customised specifically to them and their race. No two plans are ever the same. There is no one size fits all and there is certainly no generic.

LINKS:

Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Go back and listen to episode 32 on how BIA scans work and why I think they’re a waste of money HERE

See omnystudio.com/listener for privacy information.

What Happened When I Did A Bioelectrical Impedance Analysis (BIA) Scan Before And After Training

Thu, 06 Oct 2022 19:00:00 +0000

Recently I did a fun little experiment on myself.

I did a BIA (Bioelectrical Impedance Analysis) scan BEFORE a 1-hour gym session and again immediately AFTER.

I was inundated with requests to share what happened and why I don’t recommend these scans. So here are the results:

BEFORE TRAINING

Weight: 61kg. The report suggested I needed to gain 1kg to get to 62kg

Height: 169.8cm

Skeletal Muscle Mass: 25.9kg

Body Fat %: 23.1%

Visceral Fat Level: 5

BMR: 1383kcal

Bone Mineral Content: 2.95kg

AFTER TRAINING

Weight: 61.1kg. The report suggested I needed to lose 0.3kg to get to 60.8kg by increasing 0.7kg of muscle and decreasing 1kg of fat

Height: 168.2cm - I shrunk

Skeletal Muscle Mass: 25.4kg - I lost 0.5kg of muscle

Body Fat %: 24.6%. Increased by 1.5%!! Gained 900g fat

Visceral Fat Level: 6 - increased

BMR: 1365kcal - decreased

Bone Mineral Content: 2.84kg - decreased

Hopefully, this highlights that these scans are not the best tool for monitoring changes in body composition. They are very easy to manipulate and results can vary significantly - up to 8% variance has been seen in the literature!

If I can gain 900g of body fat, lose 500g of muscle and gain almost a centimetre in my arm circumference in an hour - what hope do you have of assessing accurate change over 4 weeks?!

There is absolutely no point in measuring something if it cannot accurately track progress. Save your $. You’re welcome :)

LINKS:

To book in to our monthly skin fold clinic in Brisbane - Book Online HERE

Just three spots left for October.

Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Read the 2012 study on almonds HERE

See omnystudio.com/listener for privacy information.

New research: Nuts contain up to 26% less calories than we thought they did

Thu, 29 Sep 2022 19:00:00 +0000

New research highlights the actual energy (kcal/kJ) absorbed from nuts was significantly less than what’s on the food label.

The energy content of all food globally is done using the Atwater System - a system founded more than 120 years ago by Wilbur Atwater.

But this system is flawed - it doesn’t take into consideration what happens inside our gut and how our body metabolises food.

Nuts and seeds have a tough fibrous exterior. We don’t fully break them down to extract the energy from them or absorb the fat. A portion remains ‘locked’ into their fibrous cell walls and excreted out.

In a new systematic review (presented at the Dietitians Australia conference but not yet published) from the research team at the University of Wollongong, 21 published studies on the topic were pulled together to summarise what we know so far.

They discovered that:

Almonds had 18.5 kilojoules per gram - 26% less than measured by the Atwater system
Walnuts had 21.8 kilojoules per gram – 22% less than measured by the Atwater system
Cashews had 20.5 kilojoules per gram - 14% less than measured by the Atwater system
Pistachios had 22.6 kilojoules per gram - 5% less than measured by the Atwater system

Which is an important reminder that calorie counting should be used as a tool rather than a strict mandate.

So don’t be afraid to start including a healthy 30g (1.06 ounce) serving of mixed nuts and seeds on a daily basis!

LINKS:

For more on why I don’t think you need to calorie count as a triathlete, listen to Episode 59 HERE

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Ultra355 Australia Race Report with Triathlon Nutrition Academy Athlete Jody Walker

Thu, 22 Sep 2022 19:00:00 +0000

Ultra355 is a 3-day endurance event not for the faint-hearted. Over three big days, you swim 5km, ride 300km and run 50km.

Day 1 - 5km swim + 100km Bike

Day 2 - 200km Bike

Day 3 - 50km run

Recently Triathlon Nutrition Academy athlete Jody Walker competed and not only finished as the first female overall, but also smashed a bunch of course records in the process. Woohoo!!

So naturally, we asked her to jump on the podcast and share her experiences with you.

What made her want to do Ultra355
What type of training prepares you for a 3-day endurance event
What nutrition training did she have to do in the lead-up
What strategies she implemented throughout the 3 days to ensure she could back up and go again despite being tired and fatigued
Her advice for anyone thinking about doing Ultra355

To connect with Jody - Find her on Instagram

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Why you don't need to count calories as a triathlete

Thu, 15 Sep 2022 18:00:00 +0000

Triathletes love data. But not all data is useful or beneficial to helping us reach our goals.

Calorie counting is one of them. It can be overwhelming. And there are limitations to both estimating energy intake and energy expenditure - tune in to hear more on this!

You don’t need to count calories and track everything you eat to be successful in the sport. Or to reach your ideal body composition.

I can help you achieve your goals WITHOUT tracking calories. Does that make you heave a sigh of relief?

If you want to learn to eat to fuel your body, without having to track everything that you put in your mouth, come and join us inside the Triathlon Nutrition Academy! \

Doors close TOMORROW at 6pm SHARP AEST Saturday 17th September until 2023!!

Last call if you’re ready to feel supercharged!

LINKS:

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

The BIGGEST nutrition mistake triathletes are making (and how to avoid it)

Thu, 08 Sep 2022 18:00:00 +0000

Let’s be honest. There are many mistakes triathletes make with their nutrition.

You need to understand how to recover properly for YOU - most triathletes suck at recovery nutrition (no offence).

You also need to fuel properly DURING training. You need a different strategy for different types of sessions, where you are in your race season, what your goals are etc etc etc. I see a lot of triathletes under fuel because they think this will assist with weight loss. A recipe for disaster and still not getting to the ideal body composition you’re chasing.

But the BIGGEST mistake triathletes make with their nutrition….is…..

You’ll have to listen to find out 😜

Stay to the end for my solution to avoiding this big mistake!

DOORS to the Triathlon Nutrition Academy OPEN TOMORROW!! Woohoo!

LINKS:

To learn more and join our program, head to www.dietitianapproved.com/academy

Register for the Triathlon Nutrition Training Camp
13-15th September www.dietitianapproved.com/camp

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

How Triathlon Changed My Life with Sue Swindon

Thu, 01 Sep 2022 18:00:00 +0000

I believe in the power of nutrition. It really is the fourth leg! Putting on my Advanced Sports Dietitian's hat, I love to take the science and translate that into information and practical advice that triathletes can understand and trust - knowing it will help them to unlock their true potential - to train harder, recover faster and perform at their BEST.

Within the Triathlon Nutrition Academy, the goal is to not just give triathletes nutrition advice for their next race or their next season - it's to have them understand nutrition and what that looks like for them - the WHY and the HOW - so they have that knowledge to take with them FOREVER!

As triathlete and Triathlon Nutrition Academy foundation member, Sue Swindon, said so eloquently when I spoke to her recently, "Taryn you provide the "NO BS" approach to nutrition". And it's true - I'm not about quick fixes and diets. What we provide within the Triathlon Nutrition Academy is not just a quick fix, eight week challenge. We cut through the noise and give you that real understanding - something you can take with you forevermore!

Take a listen to this week's podcast and see if you can relate to Sue's triathlon journey - from frustration, stress and confusion - to, now, a sense of understanding, empowerment, an excitement about food and nutrition, a joy of eating (for sport and for life) and a very real sense of community.

DOORS OPEN SEPTEMBER 10th!

LINKS:

Register for the Triathlon Nutrition Training Camp
13-15th September www.dietitianapproved.com/camp

To save your seat at the Triathlon Workshop in Brisbane
Saturday September 3rd, 1-4pm www.dietitianapproved.com/triathlonworkshop

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Why focusing on long-term health is so important for performance as a triathlete

Thu, 25 Aug 2022 18:00:00 +0000

Our body and our health are one of THE MOST important things in life. Yet why don’t we prioritise it?

When we get stressed, busy and time-poor, nutrition is often the first ball that gets dropped.

As you know, I’m a big advocate for nutrition. It’s the difference between a good athlete and an excellent athlete.

Your body is the number one thing that will get you to the finish line. Yes, you have to train to get there too, but I encourage you to RESPECT your body and your health more. Your body is your temple. When you’re retired, it’s what you’ve got left. Let’s not ruin it now.

Control the controllables – what you put in your mouth is controllable. Yet as triathletes, we get preoccupied with the latest gadgets and technology.

This is your kick in the butt to invest in your body + health. It’s the only one you’ve got

*rant over *

DOORS OPEN SEPTEMBER 10th!

LINKS:

To save your seat at the Triathlon Workshop in Brisbane
Saturday, September 3rd, 1-4pm www.dietitianapproved.com/triathlonworkshop

Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

www.dietitianapproved.com/triathlonnutritioncalculator

See omnystudio.com/listener for privacy information.

Triathlon Training Nutrition 101

Thu, 18 Aug 2022 19:00:00 +0000

When it comes to triathlon nutrition – there is A LOT you can do to maximise your performance.

You probably how much there is you can do.don’t even realise

My goal with this podcast is to get you to start thinking more about what you’re putting in your mouth. Because nutrition really is the fourth leg of triathlon.

Once you’ve figured out the basics of swimming, cycling and running all together – nutrition is the next thing you need to turn your attention to, BEFORE you drop $20,000 on a new bike!

This is your permission slip to invest in your health. After all, your body is what’s going to get you to the finish line faster. And the right nutrition NOW, will set you up for long term health in the future. So that when you’re old and can no longer do triathlon anymore, you haven’t done long term damage to your body.

Tune in for my triathlon training nutrition 101 tips - the foundations you need to start implementing to get the competitive edge.

To see how well you score on this front, and perhaps what areas you need to focus on to be better, take my Triathlon Nutrition Calculator quiz.

TRIATHLON WORKSHOP - Brisbane, Australia

If you live in Brisbane, Australia (or are happy to travel), come along to our live, in person Triathlon Workshop!

Together with our resident exercise physiologist and triathlon strength and conditioning coach Huw Darnell, we are helping you get the competitive edge.

Fast track your success in the sport with key pillars of movement you're probably not taking advantage of. Make sure you’re nailing your recovery nutrition with my 5 simple steps.

When: Saturday September 3rd, 1-4pm

To save your seat and get the details, head to www.dietitianapproved.com/triathlonworkshop

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Three nutrition habits every triathlete should be doing daily

Thu, 11 Aug 2022 19:00:00 +0000

3 ticket items that will make a huge difference to your training and racing as a triathlete. BIG

I’m not going to lie, there are so many things you should be doing to get the most out of your body when you train for 3 sports. It’s not as simple as train, eat, sleep, repeat.

But, I’ve whittled the long list down to just 3 things you should be doing These are our triathlon nutrition foundations where you get the best bang for your buck.every.single.day.

Instead of chasing shiny objects and doing the one percenters first – you need to build a solid foundation for those more advanced strategies to even work.

- Brisbane, AustraliaTRIATHLON WORKSHOP

If you live in Brisbane, Australia (or are happy to travel), come along to our live, in person Triathlon Workshop!

Together with our resident exercise physiologist and triathlon strength and conditioning coach Huw Darnell, we are helping you get the competitive edge.

Fast track your success in the sport with key pillars of movement you're probably not taking advantage of. Make sure you’re nailing your recovery nutrition with my 5 simple steps.

When: Saturday September 3rd, 1-4pm

To save your seat and get the details, head to www.dietitianapproved.com/triathlonworkshop

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Why aiming for 120g of carbs per hour is a mistake

Thu, 04 Aug 2022 19:00:00 +0000

❗️ Let’s get controversial! ❗️

For many years carbohydrate fueling targets during exercise have been set at around 90g per hour for endurance exercise. But recently, a paper was published in elite mountain marathon runners who pushed the limits and hit more aggressive targets of 120g of carbohydrate per hour, while running hard!

I’ve seen many age-group athletes boast about how they’ve hit this target or are trying to achieve this in their own training. But because I want you to have all the facts, I’ve dedicated this episode to explaining why this might not be the best idea for YOU.

In this episode, I explain the research paper, the methodology, athlete characteristics and the findings with my Advanced Sports Dietitian critical thinking cap on.

I also take things one step further by explaining the practicalities of how this research could be applied to you, and why this is probably a mistake for many age-group triathletes.

Tune in for a different perspective and unbiased opinion on what’s the best way to fuel well and perform at your best as a triathlete.

LINKS:

Link to original paper for some light reading 😆 : https://www.mdpi.com/2072-6643/12/5/1367

Viribay A, Arribalzaga S, Mielgo-Ayuso J, Castañeda-Babarro, Seco-Calvo J, Urdampilleta A. Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients 12(5), 1367, 2020. doi: 10.3390/nu12051367.

Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Celebrating 1 year of the TNA podcast!

Thu, 28 Jul 2022 19:00:00 +0000

🎉🥂Holy crap we are 1!

I can’t believe how fast the time has gone. 1 year ago we launched the Triathlon Nutrition Academy podcast out into the world!

52 episodes have reached your ear holes all around the world from my tiny cupboard in Brisbane, Australia.

To mark this momentous occasion, I asked the legend Stef Hanson to turn the microphone around and interview me on my own podcast! 🤣 There is no one more perfect for the role than the former chief of Witsup.

To celebrate, Stef asks me the deep questions:

Why I started the podcast
What we’ve achieved in the last 12 months
Why I’m so passionate about spreading the evidence-based nutrition message
The moment I realised I was in the right profession as a sports dietitian
My goals and aspirations for the podcast
What I find challenging about podcasting and what I’ve learnt from my experiences so far
Where the podcast is heading in the next 12 months

Tune in for a peek behind the scenes of the Triathlon Nutrition Academy podcast. The ONLY nutrition-specific podcast for triathletes IN THE WORLD 🌍 yewww!

Thanks so much, @stefhansonproductions 💞

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

What's the best protein powder for triathletes?

Thu, 21 Jul 2022 19:00:00 +0000

Not all protein powders are created equal. But what one is the best for endurance athletes?

As a Dietitian, I definitely have a food-first philosophy. It is incredibly easy to get enough protein from your diet without the need to supplement.

But there are some situations where a protein powder MAY be useful for certain athletes.

If you’re thinking about using protein powder, the three questions you need to ask yourself are:

1. Why am I using this?

2. Is it safe?

3. Is it necessary?

It’s all too easy to get caught up in clever marketing and the popular opinion that supplements are needed for optimal performance! Once you’ve answered these questions, the next step is choosing the best protein powder for you.

In a very saturated market, what should you look for when buying a protein powder?

All of these questions have been answered for you in this week's episode! Tune in to find out!

LINKS:

Discount Codes:

Use code TNA to get 10% off Pro4mance

Get 10% off VPA

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

How to lose weight the easy way with TNA athlete Renee Ingram

Thu, 14 Jul 2022 19:00:00 +0000

Despite not being a focus of the Triathlon Nutrition Academy program, weight loss, or body fat loss is a surprising side bonus for many of our athletes. Renee is a great example of how eating more strategically, instead of constantly trying to eat less and cutting carbs can lead to body fat loss, without really trying.

In this episode, Renee shares with you her nutrition journey prior to seeking support from an endurance sports dietitian specialist. She’s been on a big ride (pun intended) and has seen many nutritionists, dietitians, naturopaths etc.

Some of the key light bulb moments she’s realised about eating for triathlon…

You don’t have to count calories to lose weight💡

💡 Eating more carbohydrates hasn’t led to weight gain

💡 By eating more strategically around training, it’s easy to achieve your body composition goals

💡 Understanding how to fuel for swim, bike, run has led to more energy and better performance in training

Doors are sneakily open for our email list subscribers to the Triathlon Nutrition Program right now! If you are not on the list (what have you been doing?!), head to and get your name on the list now. Then check your inbox for your secret invitation. Doors close again on Sunday the 17th of July at 7 pm AEST. Be quick!

LINKS:

Subscribe to our email list: www.dietitianapproved.com/subscribe

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

How to keep your relationship alive through Ironman training build with Isiah McKimmie

Thu, 07 Jul 2022 19:00:00 +0000

Triathlon is a crazy sport. You’re up early, home late and when you juggle work, family, and household jobs, it can be easy to let your relationship slide.

Particularly through the build of a key race like 70.3 or Ironman where training hours are high.

So often I see couples and families break down because of triathlon. It can put a huge strain on your relationship, particularly if your other half is not involved in the sport!

Now this might seem completely left field for a triathlon nutrition podcast but bear with me! I’m here to help you, in any way I can. I’ve got the nutrition side covered (well mostly!) and I’m bringing in the big guns to help you in other areas.

In this episode, I’m joined by Couples Therapist, Sexologist and Sex Therapist, Isiah McKimmie. She's sharing some really practical, actionable tips you can implement to stay connected with your partner and help your relationship thrive.

Anyone can benefit from these great tips from Isiah. Whether you’re doing an Ironman or simply trying to balance all of the things in life.

LINKS:

Connect with Isiah on Instagram

Website: www.isiah-mckimmie.com

For your copy of Isiah's FREE Guide to Strengthening Your Relationship, click HERE

Learn more about the 5 Love Languages and take a free quiz: HERE

Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30 am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.

Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Signs you might not be eating enough to support triathlon training

Thu, 30 Jun 2022 19:00:00 +0000

How do you know if you’re eating enough to support training for three sports?

The body is smart. It will give you some warning signs if you’re not fuelling properly. Some warning signs will be a light touch like a feather, others will be harder like a brick being thrown at you or louder still, like being hit by a truck 🚚.

Here are a few signs you’re not eating enough:

You’re not training well and/or your motivation to train is low
You’re not recovering very well or quickly enough
You keep getting annoying niggly injuries
You continuously get sick or can’t seem to shake things
You have weird or exacerbated gastrointestinal issues
Your menstrual function is light, irregular or completely absent (if not overridden by contraception)
Your sex drive is reduced
You have restriction and/or binging behaviours with food

So what can you do about it? Tune in to find out!

Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). First one coming up Thursday 7 July. Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.

LINKS:

Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

What is a Hydrogel? Does it improve endurance performance? with Andy King

Thu, 23 Jun 2022 19:00:00 +0000

Hydrogel technology is making a wave in the sports nutrition scene with products like Maurten hitting the market. But what is a hydrogel? And is it beneficial to endurance performance?

Joining me on the podcast is exercise physiologist at the Australian Catholic University, Andy King. Andy co-authored the review paper on all of the research to date on hydrogels and their effect on endurance exercise performance. There is no one better suited to answer these questions for us!

In this episode we cover:

What is a hydrogel?
How does it work?
Are there any negative effects of using a hydrogel compared to regular sports drinks and gels?
What does the research to date say - Does a carbohydrate hydrogel improve exercise performance?
Does a carbohydrate hydrogel improve gastrointestinal tolerance compared to regular sports drinks and gels?
Is the premium price of hydrogel products worth the investment?

LINKS:

Connect with Andy King on Twitter

Read Andy’s review paper HERE: Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise

Read Josh’s paper here: Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance

Join the to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Dietitian Approved Crew Facebook Group

Website: www.dietitianapproved.com

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Real food ideas for on the bike

Thu, 16 Jun 2022 19:00:00 +0000

Are you sick of sucking back gels and sports drink all the time?

Are you looking for more real food options to use during exercise?

Over the years, I’ve definitely seen a movement away from commercial sports nutrition products to more real foods on the bike. But what types of foods are going to help your performance?

In this episode I walk you through:

When is the best time to use real foods in training?
What types of real foods are good for on the bike?
What types of foods should you avoid on the bike?
Where to find recipes to make your own bike fuel

Get your copy of my Fuel Your Adventurerecipe book which includes evidenced-based, real food ideas that give you a good hit of carbohydrates, electrolytes and even protein.

These recipes still provide enough fuel for what you need but the advantage of lots of other nutrients as well. I’ve even included some savoury options for those who just can’t stomach any more sweet.

LINKS:

Join me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Dietitian Approved Crew Facebook Group

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Tips for food prep and organisation for the time poor athlete

Thu, 09 Jun 2022 19:00:00 +0000

Eating for optimal health and performance doesn’t happen by accident. Think of the food choices you make when you’re time poor or in a rush…

You’re more likely to get takeaway or eat out
You’re more likely to grab and go whatever is available, quick and easy to fill a hole
You’re more likely to eat a bowl of cereal for dinner
You’re more likely to smash a protein shake after a session and go to bed without ticking all of your recovery boxes

Let me teach you some of the strategies I use to help my athletes eat better, even when they’re time-poor. A little bit of time spent in preparation and organisation goes a LONG way when you’re trying to juggle training, work and family commitments!

If you learn something new and implement one or more of these strategies, please let me know! I’ll help you earn your organisation ninja black belt too 🥋😉

LINKS:

Download a copy of my free Weekly Menu Planner Template here: https://www.dietitianapproved.com/planner

Get my FREE Recipes here: https://www.dietitianapproved.com/recipes

Get access to the Dietitian Approved Recipe Database here: https://www.dietitianapproved.com/recipedatabase

Get a Dietitian to plan your dinner meals every week here: https://www.dietitianapproved.com/MenuPlanning

Website: www.dietitianapproved.com

Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Eating for Immunity: Ideas to help you stay well this winter

Thu, 02 Jun 2022 19:00:00 +0000

Now that the colder months are upon us, it’s time to be proactive with our nutrition for the best immune system defence.

For active people, immune function plays a role not only in fighting off infections but also in promoting tissue repair to recover from exercise and injury. To function properly, the immune system requires lots of nutrients – both macro and micronutrients.

For a triathlete under a heavy training load, requirements are even higher putting you at risk of a suppressed immune system if you’re not meeting your needs.

To help you stay well over the colder months, I’ve put together a few key points to keep you firing on all cylinders this winter!

LINKS:

Website: www.dietitianapproved.com

Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Is caffeine beneficial for Endurance Performance?

Thu, 26 May 2022 19:00:00 +0000

Caffeine is a well-established performance booster. Is it beneficial for endurance performance? Heck yes!

But more does not equal better when it comes to caffeine supplementation. It’s about finding the lowest dose to give the greatest effect, without the negative effects.

How is caffeine absorbed?
How does caffeine work?
What are the negative effects of too much caffeine?
Where else can you get caffeine from without needing to use tea and coffee?

Tune in to find out!

LINKS:

Get 20% off Revvies by using the code 20TNA at checkout when you spend $20 or more.

Australia: https://revviesenergy.com

UK: https://revviesenergy.co.uk

US: https://revviesenergy.us

NZ: https://revviesenergy.co.nz

Website: www.dietitianapproved.com

Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Why every triathlete should be doing strength training with Exercise Physiologist Huw Darnell

Thu, 19 May 2022 19:00:00 +0000

I’m a big advocate for triathletes implementing strength into their training program, but not many do it!

Maybe it’s because you’re worried about getting too sore, or putting on too much muscle mass and affecting your power to weight ratio, you have zero time, or maybe it’s because you have no idea what you should be doing!

As an Advanced Sports Dietitian, this is not my area of expertise. So joining me on the podcast is Exercise Physiologist, Huw Darnell, who specialises in strength and rehabilitation for triathletes.

He has worked with many triathletes of all levels, from age-groupers to the elite. He does this through his online program, The Tristrong Performance Program which is the perfect way to get some qualified, evidence-based help in implementing some strength training into your program.

Huw is all about building bulletproof bodies that are injury resilient with greater capacity. Exactly what you need to be strong and injury-free heading into race season!

LINKS:

Connect with Huw on Instagram

Learn More about working with Huw and the Tristrong Performance Program - and online strength, rehabilitation and injury prevention program to bulletproof your body

Website: www.dietitianapproved.com

Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

How to mentally prepare for a race with mindset coach Trang Nguyen

Thu, 12 May 2022 19:00:00 +0000

You've done the training, you’ve dialed in your nutrition, but what about your mind?

When it comes to racing, there is a lot you can do to prepare your body physically to perform at the best of your ability on the day. But if you haven’t got your mind switched on, then your race may not result in what you’re truly capable of.

To help give you some practical strategies to mentally prepare yourself for your next triathlon race, I asked mindset and performance coach Trang Nguyen to join me on the podcast. She is also a qualified physiotherapist, Strength and Conditioning Coach, Running Coach and Personal trainer - talk about a high achiever!

She walks you through strategies to visualise your race goals, quieten down those pre-race nerves and ways to help you through a dark, pain cave hole during a race.

So you can be confident you’ve given it your all, and achieved what you set out to on race day. Whether that’s standing on the top of the podium, hitting a new personal best or reaching the finish line of your very first race!

If mindset is an area you need help with, connect with Trang on Instagram

LINKS:

Connect with Trang

Website: www.alignedperformance.com.au

Listen to: Aligned Performance Podcast

To work with me 1 on 1: www.dietitianapproved.com/services

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

A Key Nutrient Endurance Athletes Need Every Day: Calcium

Thu, 05 May 2022 19:00:00 +0000

As an endurance athlete, calcium is a key nutrient you need to be on top of. Every. Single. Day.

Calcium is not only important for building strong bones and teeth, it’s also important for every single muscle contraction. If we’re not getting enough calcium from our diet, we borrow it from our bones. If this delicate balance is tipped in the wrong direction too often, we run the risk of having weak or porous bones. Not ideal!

In the latest episode of the podcast, I dive into…

What role calcium plays in our body
Why calcium is so important for triathletes
Where we get calcium from in our diet
How much calcium do we need?
What factors affect calcium absorption

You don’t need to be a dairy consumer to get enough calcium from your diet. But, if not, you do need to know where to get it from and ensure you’re hitting your targets, daily!

If you’re ready to understand your calcium needs and ensure you’re hitting your daily targets with ease, join us inside the Triathlon Nutrition Academy. Join the waitlist to be the first in the door when we open again in September! Learn More HERE

LINKS:

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: www.dietitianapproved.com/services

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

How to maximise your triathlon performance in the heat with Physiologist Avish Sharma

Thu, 28 Apr 2022 19:00:00 +0000

Have you got a hot race coming up? Here’s some practical heat adaptation advice that actually works.

Joining me on this episode is Physiologist Avish Sharma. He was the lead Physiologist for Triathlon Australia in the preparation for the Tokyo 2020 Olympics which always set to be a hot environment.

In this episode we talk about:

Why would you want to heat adapt yourself?
Who is it beneficial for?
Are there any negative implications of heat adaptation?
How do you heat adapt yourself?
How long do the performance gains of heat acclimation last for?
Practical suggestions if you have a hot race coming up like Cairns or Kona
What to do if you live in a cooler environment but have to travel to a hot race?
Some suggestions for pre-cooling strategies you can implement to keep your core temperature down

Avish has so many practical, evidence-based ideas here to help you with racing and training in the heat.

If you’re ready to understand exactly what you need to be eating to support triathlon training and perform at your best, join us inside the Triathlon Nutrition Academy | Learn More HERE

To connect with Avish, follow him on Twitter

For further reading on heat acclimation, here are a few papers of interest: https://pubmed.ncbi.nlm.nih.gov/24444197/ Costa et al. 2012. Heat acclimation responses of an ultra-endurance running group preparing for hot desert-based competition. European Journal of Sports Science.

Saunders et al, 2019. Special Environments: Altitude and Heat. International Journal of Sports Nutrition and Exercise Metabolism, 29: 210-219.
https://pubmed.ncbi.nlm.nih.gov/30676138/

Daane et al. 2017. Heat Acclimation Decay and Re-Induction: A Systematic Review and Meta-Analysis. Sports Medicine 48; 409-430
https://link.springer.com/article/10.1007/s40279-017-0808-x

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Three Nutrition Rules Every Triathlete Should Abide By

Thu, 21 Apr 2022 19:00:00 +0000

When it comes to triathlon nutrition, there is a lot of crap out there!

My passion is to cut through all the noise and give you practical, evidence-based information that actually works. To fast track your success as a time-poor triathlete.

But when it comes to nutrition, people don’t value investing in their nutrition because it isn’t tangible. You don’t get a shiny new object for your money.

But I would argue your body is the thing you need to spend the most on. You have it for life!

There are so many things that can affect your long term health if you’re not putting the right things in.

Listen in as I give you 3 nutrition rules every triathlete needs to abide by…

If you’re ready to understand what you need to be eating to support triathlon training, join us inside the Triathlon Nutrition Academy. Doors are open until 6pm AEST on Sunday night!!

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Doors to the Triathlon Nutrition Academy are open - but only until SUNDAY!

Sat, 16 Apr 2022 22:00:00 +0000

If you’ve been listening to the podcast for a while, you might be starting to think nutrition is the missing link in your performance.

And you know how passionate I am about getting practical, evidence-based information out there in a very noisy world.

Does any of this sound like you?

You're sick of feeling tired all the time→

→ You're frustrated you can't hit the goals you want to achieve

→ You train the house down but can't seem to shift the body fat

→ You're sick of feeling absolutely exhausted after long sessions

→ You're starting to think nutrition is the missing link

→ You think you eat pretty well but are unsure if what you're doing is right for you

If you know you need to get your nutrition sorted and are ready to have me as your Sports Dietitian - in your corner, to inspire, teach, challenge, educate and push you to train harder, recover faster and perform at YOUR BEST....

Then don't wait!

If you’re ready to join us inside the Triathlon Nutrition Academy. Doors are open NOW until 6pm AEST on Sunday the 24th of April!

Let's start your journey to become a SUPERCHARGED triathlete!

I can’t wait to see you inside the Academy!

Join in on launch week fun on Instagram and Facebook…

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

How Triathletes All Over The World Are Improving Their Nutrition

Thu, 14 Apr 2022 19:00:00 +0000

You’ve invested in a training program, a coach, maybe you’ve spent thousands of dollars on a new bike…why haven’t you got a plan for your nutrition yet?

So many athletes smash themselves at training with no regard for how they’re fuelling and recovering. But we only adapt i.e. get fitter and faster from the sessions we recover from. If you want to find the sweet spot where training and nutrition intersect, you might need to up your game with your nutrition…just saying.

In this episode, I asked three Triathlon Nutrition Academy athletes to join me to talk about their experiences inside the program.

You'll hear from Jill, Luis and one of our other star TNA athletes. Each has their own unique story about how they came to join the program and their own unique learnings along the way.

Having a Sports Dietitian in your corner will change your life, I can guarantee it. Consider me your secret weapon when it comes to getting fitter, faster, stronger (and healthier!)

But let me allow these legends to share their stories...

If you’re ready to join us inside the Triathlon Nutrition Academy, doors open at 8 am on Sunday!! Learn More HERE

LINKS:

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: dietitianapproved.com/services

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Just because you eat really healthy, doesn't mean you're fueling for training

Thu, 07 Apr 2022 19:00:00 +0000

It’s not often someone walks through my doors that generally eats really well. Lots of fresh fruits and vegetables, lean protein sources and minimal junk. But just because you eat healthily, doesn’t mean you’re fuelling your body with the right things to support triathlon training.

Jody is a Naturopath, Triathlete, Mumma, Wife and Triathlon Nutrition Academy athlete. She shares her experiences on what it’s like to be a member of the TNA program as a healthy eating Naturopath. What she’s learnt so far, what she wasn’t expecting to find plus so much more.

If you’re ready to understand what you need to be eating to support triathlon training, join us inside the Triathlon Nutrition Academy. Doors open in April Learn More HERE!

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

How to avoid the stress and overwhelm when it comes to triathlon racing

Thu, 31 Mar 2022 19:00:00 +0000

Are you someone that suffers from pre-race nerves?

Do you worry you’ve forgotten to do something important heading into race day?

There is A LOT to do, think about and organise when it comes to triathlon racing. Preparing for one sport is hard enough, but you’ve got to prepare yourself for 3!

Let me help you automate your racing process and take away the stress that comes with toeing the start line. I’ve put together a that outlines a range of things you might want to consider in the lead-up, on race day and also suggestions for post-race too.Triathlon Racing Checklist

Once you’re got yourself a system that works for you, simply rinse and repeat!

LINKS:

To get your copy of our Triathlon Racing Checklist: DOWNLOAD HERE

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show (https://paypal.me/DietitianApprovedAU)

See omnystudio.com/listener for privacy information.

Iron & Endurance Performance with Rebecca Hall

Thu, 24 Mar 2022 19:00:00 +0000

Do you feel tired, lethargic or fatigued and are not sure why? Maybe you need to get your iron levels checked.

Inside the Triathlon Nutrition Academy program we talk all about Iron and how important it is for endurance training. I want to make sure my athletes know how to recognise symptoms of deficiency but also how to fix it, quickly.

Joining me in this episode is fellow Advanced Sports Dietitian Rebecca Hall aka Beccy. She has recently submitted her Masters in Iron supplementation for endurance athletes travelling to altitude with the goal of increasing haemoglobin mass.

She is well across the research in this space but is also excellent at translating that deep science into something practical and easy to understand.

In this episode we talk about…

Why iron is such an important nutrient for triathletes
Where you find iron in your diet (hint: it’s not just red meat!)
Advice for vegan and vegetarian athletes to meet their targets for iron intake without eating meat
The variable bioavailability (how much is actually absorbed by the body) or iron and tips for how to enhance iron absorption
Do we need to take a supplement?
Plus tips for how best to manage your iron

Enjoy!

LINKS:

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: dietitianapproved.com/services

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Stop wasting your money on Bioelectrical Impedance Analysis (BIA) scans

Thu, 17 Mar 2022 19:00:00 +0000

⛔️ Don’t book in for a body composition scan until you listen to this!

Bioelectrical Impedance Analysis (or BIA) scans are popping up in just about every gym and I’ve even seen some health professional clinics offering them as a service.

They’re advertised as a quick and affordable way to accurately measure your body composition i.e. how much muscle, fat and bone tissue you’re made up of.

But if an athlete of mine brings me a scan to interpret, I tell them to throw it in the bin! 🙈

Listen in as I explain what the BIA scan is, how it works and the challenges with relying on this method to accurately assess your body composition.

For further reading in this space, check out some of my referenced articles below:

1. Esco, M. R., Olson, M. S., Williford, H. N., Lizana, S. N., & Russell, A. R. (2011). The accuracy of hand-to-hand bioelectrical impedance analysis in predicting body composition in college-age female athletes. Journal of Strength and Conditioning Research, 25(4), 1040-1045.

2. Comparisons of a Multi-Frequency Bioelectrical Impedance Analysis to the Dual-Energy X-Ray Absorptiometry Scan in Healthy Young Adults Depending on their Physical Activity Level

3. Loenneke, J., Wilson, J., Wray, M., Barnes, J., Kearney, M., & Pujol, T. (2012). The Estimation of the Fat Free Mass Index in Athletes. Asian Journal of Sports Medicine, 3(3). https://doi.org/10.5812/asjsm.34691

4. Wang, J., Zhang, Y., Chen, H., Li, Y., Cheng, X., Xu, L., … Li, B. (2013). Comparison of Two Bioelectrical Impedance Analysis Devices With Dual Energy X-ray Absorptiometry and Magnetic Resonance Imaging in the Estimation of Body Composition. Journal of Strength and Conditioning Research, 27(1), 236–243. https://doi.org/10.1519/JSC.0b013e31824f2040

5. Position of the American Dietetic Association and the Canadian Dietetic Association: nutrition for physical fitness and athletic performance for adults

6. Van Marken Lichtenbelt, W.D., Hartgens, F.J., Vollaard, N.B., Ebbing, S. & Kuipers, H. (2004). Body Composition Changes in Bodybuilders: A Method Comparison. Medicine & Science in Sports & Exercise, 36(3), 490-497. doi: 10.1249/01.MSS.0000117159.70295.73.

LINKS:

To book in to our monthly skin fold clinic in Brisbane - Book Online HERE

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: www.dietitianapproved.com/services

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Why You're Not Losing Weight

Thu, 10 Mar 2022 19:00:00 +0000

Three reasons why you aren’t losing weight doing triathlon, despite training the house down.

Are you frustrated you can’t seem to reach your body composition goals? You train more than most people but still have a little excess body fat to lose.

Are you constantly trying to eat a little less to burn more fat and end up starving all the time? Or absolutely wrecked after training?

That is definitely no way to live 🙅🏻‍♀️

Listen in as I give you 3 reasons why leaning up seems elusive. It may not be as complicated as you might think 😉

Here are my top tips to have energy for triathlon training and promote weight or fat loss.

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Skin Folds - What are they? Why you should be doing them?

Thu, 03 Mar 2022 19:00:00 +0000

If you’re serious about tracking your body composition change, you need to consider getting regular skin folds done with an accredited anthropometrist.

But what are skin folds?

What do you need to look for when getting your skin folds done to ensure they’re legit?

And how do you find an accredited anthropometrist?

Tune in to learn all about skin folds!

To book in for skin folds in our monthly clinic → Head here

LINKS:

To work with me 1 on 1: dietitianapproved.com/services

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Why You Need to Stop Weighing Yourself with Gary Slater

Thu, 24 Feb 2022 19:00:00 +0000

Hey you! Put the scales away and listen up!

Many triathletes are interested in measuring their body composition. Whether it’s losing body fat or gaining muscle. Endurance athletes strive to be leaner, lighter and faster because you have to carry your weight across a long distance.

One of the major challenges with this is actually trying to track and measure body composition change. You’re probably using the scales as a way of measuring. but this episode explains why there are major limitations to the scales.

Listen in to my conversation with body composition manipulation expert Gary Slater. Gary is a fellow Advanced Sports Dietitian, Exercise Physiologist and loves using himself as an n=1 experiment for maximum muscle hypertrophy gains.

Gary explains why you need to stop relying on the scales and what to do instead if you want to really track changes in your body composition.

LINKS:

Website: www.dietitianapproved.com

To work with me 1 on 1: dietitianapproved.com/services

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Why you Suck at Carb-Loading

Thu, 17 Feb 2022 19:00:00 +0000

What is Carb-Loading?
Who would benefit?
What events should you carbohydrate load for?
How do you do it?

Tune in to find out!

LINKS:

To work with me 1 on 1: dietitianapproved.com/services

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Nutrition to help you through Perimenopause & Menopause - Part 2 with Angie Clark

Thu, 10 Feb 2022 19:00:00 +0000

Welcome back to part 2 of the discussion with our resident female athlete nutrition expert Angelique Clark. In part two, we deep dive into menopause.

What is menopause and how is it different to perimenopause?

What should we be doing nutritionally at this time of our lives?

Is the Meno pot a real thing? What can we do to minimise increased belly fat?

And if you’re not in this phase of your life yet, what can you do to set yourself up for later on in life?

Enjoy!

LINKS:

Connect with Angie: www.angeliqueclark.com.au

To work with me 1 on 1: dietitianapproved.com/services

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Nutrition to help you through Perimenopause & Menopause - Part 1 with Angie Clark

Thu, 03 Feb 2022 19:00:00 +0000

Do you experience hot flushes, night sweats, a rollercoaster of moods and changing periods? Join resident female athlete nutrition expert Angelique Clark as we dive into the roller coaster shit show that is Perimenopause.

How do you know if you are perimenopausal?

What are the symptoms of perimenopause?

What can you do to manage perimenopause?

And nutritionally, what sorts of things can we be doing to help us through this phase of life.

This episode is not just for the 40-50-year-old women out there. If you are a dude and have a special lady in your life, or are a younger female, equip yourself with some knowledge bombs now to help them or get ahead for yourself.

LINKS:

Connect with Angie: www.angeliqueclark.com.au

To work with me 1 on 1: dietitianapproved.com/services

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

CLICK HERE to Join the Triathlon Nutrition Academy

See omnystudio.com/listener for privacy information.

Behind the Scenes of the Triathlon Nutrition Academy with Nic Hipkin

Thu, 27 Jan 2022 19:00:00 +0000

“I wish I did this 7 years ago when I first started in the sport”.

I’m giving you a peek behind the scenes and showing you a little insight into what the journey to become a SUPERCHARGED Triathlete looks like.

You’re going to hear first-hand from Nic who has been showing up and doing the program since day 1.

Why did she decide to join? What has she learnt? And what has been the biggest changes to her nutrition so far?

From feeling tired and fatigued all the time and lacking direction to transforming into a confident and energised triathlete who can now do double session days…this is Nic’s story.

Take a listen!

Doors to the Triathlon Nutrition Academy Program are OPEN! |

Doors close at 6pm AEST Monday 31st January!

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Doors to the Triathlon Nutrition Academy are open until Monday!

Sun, 23 Jan 2022 19:00:00 +0000

WOOHOO!! Doors to the Triathlon Nutrition Academy program are now open. If you are ready to start your journey to become a SUPERCHARGED TRIATHLETE, full of energy, smashing sessions and unlocking your true potential, this is your opportunity.

Image how it would feel to finally understand exactly what to eat and when to get the most out of your body?

What is it?

Who is it for?

What does it involve?

Tune in to find out!

And if you have any questions, send me an email or Instagram DM and we can chat!

Doors close at 6pm AEST sharp on Monday the 31st of January. We party at 7:30pm and kick off on our Journey on February 1st | Join the Triathlon Nutrition Academy HERE

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

See omnystudio.com/listener for privacy information.

How to Know if a Sports Dietitian is Right For You?

Thu, 20 Jan 2022 19:00:00 +0000

It’s a new year and you might be feeling like it’s your time to improve your health, fit back into those jeans or step up into a bigger race.

But how do you find the right person to work with? And what’s the best way to get what you need out of the relationship?

In this episode, I’m giving you my top tips for what to look for when searching for a Dietitian to get in your corner.

The most important thing you’ll need when working with a Dietitian. And different ways you can get help to improve your nutrition.

It doesn’t have to be face-to-face in a clinic anymore! There are plenty of other ways to get expert education and support, depending on your budget.

Doors to the Triathlon Nutrition Academy Program open again on the 24th of January. If you’re looking for a cost-effective way to et expert nutrition advice, and to join an epic community of like-minded legends, come and join us!

If you haven’t yet, jump on the waitlist for a special bonus offer for waitlist members-only | Join the Triathlon Nutrition Academy Waitlist

Doors close on Monday the 31st of January and we get straight into it on the 1st of February.

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show (https://paypal.me/DietitianApprovedAU)

See omnystudio.com/listener for privacy information.

The Key Ingredients You Need to Become a Successful Triathlete

Thu, 13 Jan 2022 19:00:00 +0000

Success is in the eye of the beholder. It doesn’t matter if you want to win every race, or just make it to the finish line without getting divorced.

Regardless, over the last 13+ years working with triathletes from age-group beginners all the way up to our Australia elite Triathlon team, I’ve noticed a few key ingredients successful triathletes possess.

Here they are…

👟 Train with purpose

👯‍♂️ Find your Community

❌ Stop eating the same thing each day

🥦 Do the Foundations first

🍴 Stop ditching your Recovery

😴 Get enough Sleep

🚴🏻 Fuel Long Sessions properly

Let me explain…🎧

Pppssst! Doors to the Triathlon Nutrition Academy Program open again on the 24th of January! If you’re interested, put your name down on the waitlist to get access to a very special bonus offer for waitlist members-only | Join the Triathlon Nutrition Academy Waitlist

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Why You Need to Ditch the Detox This Year

Thu, 06 Jan 2022 19:00:00 +0000

Welcome to 2022!

To set the scene for the year, I want to give you some tips to help you actually achieve your health and fitness goals. And stay on track in 2022. Instead of smashing it really hard at the start, going too hard, too fast and losing puff by February.

Diets, detoxes and New Years Resolutions don’t work. Listen in as I give you some practical tips to achieve long term change this year.

Doors to the Triathlon Nutrition Academy Program open again soon! If you haven’t yet, jump o the waitlist for a special bonus offer for waitlist members-only | Join the Triathlon Nutrition Academy Waitlist

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Five Tips for Surviving the Festive Season

Thu, 09 Dec 2021 19:00:00 +0000

The silly season is here and I wanted to give you a few strategies to help you manage it. Because what I find is most people just completely let go at this time of year. Overindulging on delicious food and alcohol and our healthy lifestyle and fitness goals seem to just go completely out the window. Only to feel unhealthy and disgusting come January and start looking for the quick fix or detox diet to get back into shape, fast!

But not you! Not this year! Follow my 5 tips to help you survive the festive season:

Aim for balance
Have a plan
Outsmart the obsessive feeder
Stay active
Avoid overdoing it with alcohol

Festive Season Survival Guide HEREAnd if you’re looking for more help plus 36 Christmasy recipes, get your copy of the

It’s a generous helping of Dietitian Approved advice to support you through the silly season. This is not a carrot stick instead of a pavlova type affair where you’ll be the only sober one at the party… we’re all about balance. This 63-page Festive Season Survival Guide is your one-stop shop to manage the silly season.

LINKS:

Learn about and practice mindful eating here | Mindful Eating Online Module

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Join the Waitlist: Join the Triathlon Nutrition Academy Waitlist

To work with me 1 on 1: dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

The Shit Show that was 2021

Thu, 02 Dec 2021 19:00:00 +0000

What a year!

This episode is not my usual practical triathlon nutrition advice. This one is much more personal. I’ve called it the shit show that was 2021 because it definitely has been carnage.

There’s been highs and lows and this episode takes you behind the scenes of Dietitian Approved and the Triathlon Nutrition Academy to reflect on the year that was 2021. The big lessons I’ve learnt in business but also personally. It also gives you some insight into what we've got planned for 2022 and beyond (after a break to reset!)

Doors to the Triathlon Nutrition Academy program will open up again in January. If you’re interested in joining us, pop your name on the waitlist for a special bonus | Join the TNA Waitlist

LINKS:

Send me an email to: podcast@dietitianapproved.com.au

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: www.dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

The Rise of the Female Triathlete With Stef Hanson

Thu, 25 Nov 2021 19:00:00 +0000

If you look back 10-20 years, the landscape for women in triathlon looked very different. But thanks to the tireless work of Stef Hanson, the former chief of WITSUP (Women in Triathlon...Sup?!) females are now on the map.

Listen in as she gives hilarious insight into the media world of triathlon and her passion as an advocate for women in the sport. There is still a lot of work to be done in this space for sure but she’s blown up the industry and given females a voice in what was previously a heavily male-dominated sport.

The sport of triathlon is so grateful to you and your work Stef! Here’s to the next chapter.

The episode was brought to you by ‘You CAN Trust a Skinny Chef’. Learn to cook delicious food in the comfort of your own home with qualified chef Bretty. To cook along, head to: www.youcantrustaskinnychef.com

LINKS:

Connect with Stef @stefhansonproductions

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Athlete Spotlight: From beginner to 2 x Ironman finisher with Bec Baird

Thu, 18 Nov 2021 20:00:00 +0000

Bec is my longest-standing client, ever! We’ve been working together since 2015 and I felt like she needed her very own spot on the podcast to live on forevermore.⁠
⁠
I also thought it would be interesting to hear from another athlete just like you about her experience and what’s evolved over time with her nutrition as her triathlon journey has evolved too.⁠
⁠
When she first decided to get a Sports Dietitian in her corner, she was brand new to the wonderful world of triathlon. Over the years she’s built her way up through the distances from Sprint and Olympic, building to 70.3 and then competing in not 1 but 2 Ironmans!
⁠
She now competes in an endurance sport of a different kind, motherhood! With some more big goals on the horizon for the years ahead. ⁠
⁠
Bec gives some great insight into what life was like before seeing a Sports Dietitian and some of the mistakes she was making. Along with some of her key learnings to optimise her nutrition over the years.⁠
⁠
Thank you so much for taking the time to yarn with me Bec! Forever grateful to have such awesome clients like you. ⁠

Recipe DatabaseIf you want access to over 120 Dietitian Approved Recipes, get our Recipe Database here |

LINKS:

Follow Bec’s journey on Instagram @bec_baird

If you want access to over 120 Dietitian Approved Recipes, get our Recipe Database here: Recipe Database

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Seven Nutrition Tips for Exercising in the Heat

Thu, 11 Nov 2021 21:00:00 +0000

It is getting HOT down under! Training and racing in summer can be challenging. But there are some nutrition strategies that can help you manage the heat.

In this episode I want to set you up for success in hot environment. I discuss what actually happens to the body when we exercise in the heat and give you 7 practical strategies to manage exercising in hot environments

If you’re interested in understanding your personal hydration needs, book in for a Sweat Test with an Advanced Sports Dietitian today | Sweat Testing

LINKS:

Book in for Sweat Testing here -> Sweat Testing

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

What is Sweat Testing and should you do one

Thu, 04 Nov 2021 21:00:00 +0000

With so many bogus sweat testing places around, this episode is dedicated to explaining what sweat testing is and who it would be useful for.

I walk you through:

What’s involved in sweat testing

What’s being measured during a sweat test
Who Sweat Testing is best suited for
What to look for when doing a Sweat Test
What you actually do with the results

If you haven’t yet, make sure you go back and listen to episode 14 with the sodium master Alan McCubbin for lots of nutrition gold when it comes to sodium and hydration for endurance athletes.

If you’re interested in understanding your personal hydration needs, book in for a Sweat Test with an Advanced Sports Dietitian today | Sweat Testing

LINKS:

Book in for Sweat Testing here -> Sweat Testing

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Do You Need Salt Tablets? With Alan McCubbin

Thu, 28 Oct 2021 21:00:00 +0000

When it comes to talking about sodium, there is no better brains trust than Alan McCubbin.

Alan is also an Advanced Sports Dietitian who has spent hours slaving away in the lab during his PhD in the area of sodium and hydration for endurance sport.

In the latest episode of the podcast, we took a dive into what the research currently shows for sodium replacement during exercise.

We discussed:

Why do we think sodium is important for endurance sport?
If there are any guidelines around sodium replacement to guide us?
Alan’s work in the sodium replacement and hydration space
What happens if we don’t take on enough sodium?
What happens if we overdo our sodium replacement?
Does it matter what form sodium replacement comes in?
In what situations would he recommend sodium replacement?
Where does sweat testing fit in with all of this?

Plus so much more! If you are an endurance athlete, this episode is not one to be missed!

Sweat TestingIf you’re interested in understanding your personal hydration needs, book in for a Sweat Test with an Advanced Sports Dietitian today |

LINKS:

Connect with Alan on Twitter and Next Level Nutrition

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Everything you Need to Know About Sports Gels for Triathlon

Thu, 21 Oct 2021 21:00:00 +0000

What to look for when buying gels
Can they be mixed with water? And what does Isotonic mean?
Do gels need to be consumed all at once?
Why do gels upset some athletes stomachs? Plus two suggestions on how to fix this
How much do you need during endurance events?
Alternatives to gels all together!

LINKS:

Get a copy of our Fuel Your Adventure Book HERE

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

How to Lose Weight & Maintain Energy for Ironman Training

Thu, 14 Oct 2021 21:00:00 +0000

A lot of Ironman athletes want to lean up heading into their event to improve their power to weight ratio. But it can be a difficult balance between dropping body fat and still having enough energy to perform at training.

In this episode, I give you 7 tips to drop body fat without affecting performance in your next Ironman build.

Eat strategically
Get a sports Dietitian Approved meal plan
Let training drive the change
Do it earlier rather than later
You shouldn’t be race weight all year
Slow and steady wins the race
Track changes with skin folds - not the scales

Drop weight properly and you won’t fall into a hole, you’ll better maintain your energy levels and smash it come race day!

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Eating on Your Feet - Fuelling Long Runs

Thu, 07 Oct 2021 21:00:00 +0000

This episode is all about fuel rules for running. Fuelling on the move can be tricky so listen in as I give you practical strategies to help you eat on your feet.

I would love for you to feel confident in your ability to fuel, without being worried about toilet stops, how you’re going to carry everything, or running out of energy in the back end of long runs or races.

If you are somebody that doesn't think they can tolerate nutrition when they're running, I promise you can! You just need to start slowly and practice. I encourage you to come up with a plan for your long runs depending on the distance, duration, intensity, the season you’re in and your goals.

Start benefiting from proper fuelling so you can train hard, recover faster and perform at your best!

To check how well you’re doing with your nutrition – download my FREE 50 point checklist to Triathlon Nutrition Mastery here: www.dietitianapproved.com/checklist

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Alcohol and Exercise Performance: With Dr Ben Desbrow

Thu, 30 Sep 2021 21:00:00 +0000

Dr Ben Desbrow is a Dietitian, Sports Dietitian and Associate Professor at Griffith Uni on the Gold Coast. In this episode I pick his brains on his research into alcohol and exercise, particularly his passion for beer.

He helped answer the question on most athletes' minds, can you have a beer after a hard training session or race?

He provides some evidence-based ideas around drinking alcohol and its effects on exercise performance. And provides practical tips to help you manage your post-race parties without destroying yourself.

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Five Tips for Fuelling on the Bike

Thu, 23 Sep 2021 21:00:00 +0000

This episode is all about fuelling on the bike, or what I like to call ‘the rolling buffet’. Listen in if you’re a triathlete or cyclist that doesn’t fuel particularly well on the bike at the moment or you think it’s an area that you could improve on.

I give you my so you don’t run the risk of bonking or hitting the wall, stress about getting dropped in hard bunchies or struggle to get off the couch after big sessions. Top 5 Tips for Fuelling on the Bike

I give you some really practical strategies to help you with this key part of being a triathlete.

If you’re looking for more real food options on the bike, check out my Fuel Your Adventure book.

If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy! Doors are currently OPEN!!

LINKS:

Fuel Your Adventure book: https://www.dietitianapproved.com/offers/MxABsUsH/checkout

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Female Athlete Nutrition: With Angelique Clark

Thu, 16 Sep 2021 19:00:00 +0000

I am so excited to welcome fellow Advanced Sports Dietitian, Angelique Clark to the podcast!

Angie is a female athlete nutrition expert and delivered so many gold nuggets in this episode. Historically a lot of sports nutrition research has been in the male population, so it’s exciting to see the explosion of female athlete papers published in the last 12 months. As an emerging area of research, Angie has her finger on the pulse to translate the deep science into practical nutrition advice.

In the episode we talked about:

The menstrual cycle and how our hormones change across the month.
What these changing hormones might mean for our nutrition across the cycle
Some of the important nutrients for female athletes
The importance of adequate energy availability
Should women get different sport and exercise science advice or support than men?
PLUS so much more!

SHOW NOTES: www.dietitianapproved.com/8

LINKS:

To find out more about Angie head to www.angeliqueclark.com.au

Follow her on Instagram @ angeliqueclark_nutrition and Facebook www.facebook.com/angeliqueclarknutrition

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

TOKYO Triathlon Recap - Dan Atkins

Thu, 09 Sep 2021 19:00:00 +0000

I feel so honoured to be able to speak with Olympic and Paralympic coach Dan Atkins on the podcast. Coming to you live from day 1 of hotel quarantine following the Paralympic Games in Tokyo.

As the Gold Coast Performance Centre coach of Matthew Hauser, Jaz Hedgeland, reserve Brandon Copeland, Lauren Parker, Katie Kelly and her guide Briarna Silk, he provides some fantastic insight from the ground into what Tokyo Triathlon and Para-triathlon was like.

Dan will do anything for his athletes to provide the right platform and environment to support them to perform at their best. He only wants the best for everyone around him and sacrifices so much to do this.

In the episode we talked about:

What the preparation involved knowing Tokyo would be hot
What it was like travelling to the Olympics during a global pandemic
What his experiences were for his first Olympics and the debutant athletes as well
Insights into the men’s and women’s Triathlon race results
How the Paralympics compared to the Olympics
What’s next for our Australian Triathlon and Para-Triathlon team
PLUS so much more!

I really hope you enjoy it and join me in standing proudly behind our Aussie athletes who went over there and performed at their best

SHOW NOTES: www.dietitianapproved.com/7

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Seven Tips to Manage Runners Gut

Thu, 02 Sep 2021 19:00:00 +0000

Are you the type of runner that knows exactly where every public toilet is along your route?

Don’t worry - you are not alone! 30-50% of athletes regularly suffer from gastrointestinal (GI) problems while exercising.

Far too common among endurance athletes, GI symptoms include nausea, cramps, bloating, wind, vomiting, diarrhoea and urgency. It seems that the frequency, intensity and severity of these symptoms increases as the event distance increases.

So why exactly does it happen? And what can you do to prevent runners gut?

In this episode I share my top tips to help you. Tune in to find out!

If you’re sick of choosing running routes based on toilet availability, come and join me inside the Triathlon Nutrition Academy! Doors open on the 19th of September 2021

SHOW NOTES: www.dietitianapproved.com/6

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

References

1. de Oliviera EP, Burini RC. Food-dependent, exercise-induced gastrointestinal distress. Journal of the International Society of Sports Nutrition. 2011; 8: p12.

2. de Oliviera EP, Burini RC. Carbohydrate-Dependent, Exercise-Induced Gastrointestinal Distress. Nutrients. 2014; 6: 4191-4199.

3. Pfeiffer B et al. Nutritional Intake and Gastrointestinal Problems during Competitive Endurance Events. Medicine & Science in Sports & Exercise. 2012; 44(2): p344-351.

4. Sessions J et al. Carbohydrate gel ingestion during running in the heat on markers of gastrointestinal distress. European Journal of Sport Science. 2016; 16(8): p1064-1072.

5. Hansen EA et al. Improved Marathon Performance by In-Race Nutritional Strategy Intervention. International Journal Sport Nutrition and Exercise Metabolism. 2014; 24: p645-655.

6. Cox GR, Clark SA, Amanda J. Cox AJ, Halson SL, Hargreaves M, Hawley JA, Jeacocke N, Snow RJ, Yeo WK, Burke LM. Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling. Journal of Applied Physiology. 2010 109(1); p126-134 DOI: 10.1152/japplphysiol.00950.2009

7. Lambert GP, Lang J, Bull A, et al. Fluid tolerance while running: effect of repeated trials. International Journal of Sports Medicine. 2008; 29: p878–82.

8. Cunningham KM, Horowitz M, Read NW. The effect of short-term dietary supplementation with glucose on gastric emptying in humans. British Journal of Nutrition. 1991; 65: (15–9).

9. de Oliveira, E. P., Burini, R. C., Jeukendrup, A. 2014. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Medicine 44 Suppl 1: S79-85.

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The Ultimate Triathlon Race Day Pack List

Thu, 26 Aug 2021 19:00:00 +0000

Have you ever got to a race and realised you’d forgotten something?! You invest so much time and energy training... to not be able to perform at your best because you forgot something on the day is the worst!

After watching this happen at every race I’ve been to plus a few failings of my own, the Race Day Pack List was born!

Download your own copy at www.dietitianapproved.com/racepacklist

This list contains everything you may need to pack for race day. For the swim, bike, run and also when you’re not racing. Some items are important. Others are optional or nice to have. Print it out and tick each item off when it’s packed so you never forget anything again!

If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy! Doors open on the 19th of September 2021

SHOW NOTES: www.dietitianapproved.com/5

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Stop Ditching your Recovery Nutrition

Sun, 22 Aug 2021 19:00:00 +0000

To check how well you’re doing with your nutrition – download my FREE 50 point checklist to Triathlon Nutrition Mastery here: www.dietitianapproved.com/checklist

Recovery nutrition is one of the most important nutrition foundations for every triathlete.

In today's episode I cover:

Why recovery is so important
The 4 R’s of recovery
How long after a training session should you eat?
When to be aggressive with your recovery nutrition and when it doesn’t matter
The best post-training foods

If you haven’t got a personalised recovery nutrition plan, you need one! Stop under recovering and start ticking all the right boxes to get the most out of your training

If you’re ready to start nailing your recovery nutrition, come and join me inside the Triathlon Nutrition Academy! Doors open on the 19th of September 2021

SHOW NOTES: https://www.dietitianapproved.com/4

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Pre-Training Nutrition: Should You Eat Before Exercise?

Fri, 20 Aug 2021 21:00:00 +0000

In this episode, I want to talk you through one of the biggest issues I see faced by triathletes...fuelling for training. And why it’s so important to have a specific strategy for different types of training sessions.

Should you eat before exercise? And if you do, what should you eat?

Listen in to find out….

If you’re ready to start nailing your pre-training nutrition, come and join me inside the Triathlon Nutrition Academy! Doors open on the 19th of September 2021

SHOW NOTES: https://www.dietitianapproved.com/3

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Five Nutrition Mistakes Triathletes Make (and how to avoid them)

Fri, 20 Aug 2021 19:00:00 +0000

Today's episode is all about the mistakes I commonly see clients make with their nutrition. Over the last 13+ years of practice, I’ve seen it all! But there is definitely common themes in what triathletes tend to do before they’ve had evidence-based sports nutrition advice (from someone that knows the ins and outs of the sport).

They are:

Eating the same thing each day
Doing a poor job of recovery
Underfuelling hard/long sessions
Don’t have a race plan
Get their nutrition advice from the wrong places

Listen in as I walk you through each of these mistakes and how to avoid them!

To check how well you’re doing with your nutrition – download my FREE 50 point checklist to Triathlon Nutrition Mastery here: www.dietitianapproved.com/checklist

If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy!

SHOW NOTES: https://www.dietitianapproved.com/2

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

What's the Difference Between a Nutritionist, Dietitian and Sports Dietitian?

Fri, 20 Aug 2021 06:00:00 +0000

What’s the difference between a Nutrition, Dietitian and Sports Dietitian? A question I get asked to answer all the time!

Australia currently does not regulate the professional titles ‘nutritionist’ or ‘dietitian’, leaving a wide market for misinformation if you don't do your own research.

In this episode I break each profession down, what their qualifications are and what each is ‘legally’ allowed to do. I also show you some quick and easy ways to check you're getting your nutrition advice from someone that's qualified to be providing it.

Please do your research and make sure you’re looking for the right professional for what it is you need help with.

If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy!

SHOW NOTES: https://www.dietitianapproved.com/1

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved