Triathlon Nutrition Academy

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

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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See omnystudio.com/listener for privacy information.

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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:

NutritionGood 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 SleepAdequate 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 ConsiderationsTravelling 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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

See omnystudio.com/listener for privacy information.

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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

Download the Freestyle Technique Blueprint

Connect with Brenton:

Instagram

YouTube

Podcast

Website

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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See omnystudio.com/listener for privacy information.

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See omnystudio.com/listener for privacy information.

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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

Support the show

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

Read the updated 2023 IOC Consensus Statement on REDs

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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

See omnystudio.com/listener for privacy information.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our January 2024 opening of the Triathlon Nutrition Academy

www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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 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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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.

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

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!

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

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!

Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

You've got your training under control - now it's time to layer in your nutrition! Woohoo!

See omnystudio.com/listener for privacy information.

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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

Facebook: www.facebook.com/DietitianApproved

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.

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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

Facebook: www.facebook.com/DietitianApproved

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.

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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

Facebook: www.facebook.com/DietitianApproved

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.

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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

Facebook: www.facebook.com/DietitianApproved

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.

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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

Facebook: www.facebook.com/DietitianApproved

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.

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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

Facebook: www.facebook.com/DietitianApproved

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.

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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

Facebook: www.facebook.com/DietitianApproved

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.

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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

Facebook: www.facebook.com/DietitianApproved

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.

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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:

dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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

Facebook: www.facebook.com/DietitianApproved

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.

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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:

dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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.

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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:

dietitianapproved.com/checklist

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

See omnystudio.com/listener for privacy information.

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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;

Tapering for Competition: a review (2012)

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

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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See omnystudio.com/listener for privacy information.

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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

https://pubmed.ncbi.nlm.nih.gov/29425071/

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

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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

https://pubmed.ncbi.nlm.nih.gov/32697366/

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

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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

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 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:

dietitianapproved.com/triathlonnutritioncalculator

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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'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:

dietitianapproved.com/triathlonnutritioncalculator

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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:

dietitianapproved.com/triathlonnutritioncalculator

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

See omnystudio.com/listener for privacy information.

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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.

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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

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.

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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

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.

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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/festiveUse 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

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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/festiveUse code TNA to get $12 off!

Eating Mindfully mini-course:

https://www.dietitianapproved.com/offers/2p5bUM9X

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

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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

www.dietitianapproved.com/shop

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

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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

Support the show

See omnystudio.com/listener for privacy information.

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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:

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

Support the show

See omnystudio.com/listener for privacy information.

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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: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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:

Go back and listen to episode 32 on how BIA scans work and why I think they’re a waste of money HERE

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: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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

Read the 2012 study on almonds HERE

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

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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:

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.

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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! Head to www.dietitianapproved.com/academy

LINKS:

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

See omnystudio.com/listener for privacy information.

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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!

To learn more and join our program, head to www.dietitianapproved.com/academy

LINKS:

Register for the Triathlon Nutrition Training Camp
13-15th September
www.dietitianapproved.com/camp

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

See omnystudio.com/listener for privacy information.

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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.

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

DOORS OPEN SEPTEMBER 10th!

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

See omnystudio.com/listener for privacy information.

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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 *

LINKS:

Register for the Triathlon Nutrition Training Camp
13-15th Septemberwww.dietitianapproved.com/camp

To save your seat at the Triathlon Workshop in Brisbane
Saturday September 3rd, 1-4pmwww.dietitianapproved.com/triathlonworkshop

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

DOORS OPEN SEPTEMBER 10th!

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

See omnystudio.com/listener for privacy information.

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When it comes to triathlon nutrition – there is A LOT you can do to maximise your performance.

You probably don’t even realise how much there is you can do.

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.

www.dietitianapproved.com/triathlonnutritioncalculator

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:

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

Support the show

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3 BIG ticket items that will make a huge difference to your training and racing as a triathlete.

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 every.single.day. These are our triathlon nutrition foundations where you get the best bang for your buck.

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.

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:

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

Support the show

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❗️ 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.

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

Support the show

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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:

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.

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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:

Why am I using this?
Is it safe?
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

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.

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

Support the show

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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 www.dietitianapproved.com/subscribe 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 7pm AEST. Be quick!

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

LINKS:

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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 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.

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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.

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.

LINKS:

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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 🥋😉

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

LINKS:

Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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:

Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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!

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

LINKS:

Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Website: www.dietitianapproved.com

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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 the Aligned Performance Podcast

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

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

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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: 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

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

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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:Costa et al. 2012. Heat acclimation responses of an ultra-endurance running group preparing for hot desert-based competition. European Journal of Sports Science.
https://pubmed.ncbi.nlm.nih.gov/24444197/

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:

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

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

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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.

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 are open until 6pm AEST on Sunday night!!

JOIN THE TRIATHLON NUTRITION ACADEMY HERE

LINKS:

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

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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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 THE TRIATHLONNUTRITION ACADEMY HERE!

Join in on launch week fun on Instagram and Facebook…

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

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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 8am on Sunday!! Learn More HERE

LINKS:

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

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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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:

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

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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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 Triathlon Racing Checklist 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.

Once you’re got yourself a system that works for you, simply rinse and repeat!

To get your copy of our Triathlon Racing Checklist - DOWNLOAD HERE

LINKS:

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

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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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: 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

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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⛔️ 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.

LINKS:

To book in to our monthly skin fold clinic in Brisbane - Book Online HERE

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

Website: www.dietitianapproved.com

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

For further reading in this space, check out some of my referenced articles below:

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.
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
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
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
Position of the American Dietetic Association and the Canadian Dietetic Association: nutrition for physical fitness and athletic performance for adults
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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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 might 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

Support the show (https://paypal.me/DietitianApprovedAU)

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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:

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

Support the show (https://paypal.me/DietitianApprovedAU)

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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

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

Support the show (https://paypal.me/DietitianApprovedAU)

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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.

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:

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

Support the show (https://paypal.me/DietitianApprovedAU)

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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

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

Support the show (https://paypal.me/DietitianApprovedAU)

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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

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

Support the show (https://paypal.me/DietitianApprovedAU)

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“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! | CLICK HERE to Join the Triathlon Nutrition Academy

Doors close at 6pm AEST Monday 31st January!

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

Support the show (https://paypal.me/DietitianApprovedAU)

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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

www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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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: 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

Support the show (https://paypal.me/DietitianApprovedAU)

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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: 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

Support the show (https://paypal.me/DietitianApprovedAU)

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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: 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

Support the show (https://paypal.me/DietitianApprovedAU)

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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

And if you’re looking for more help plus 36 Christmasy recipes, get your copy of the Festive Season Survival Guide HERE

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

Join the Triathlon Nutrition Academy Waitlist

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

Support the show (https://paypal.me/DietitianApprovedAU)

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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: 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

Support the show (https://paypal.me/DietitianApprovedAU)

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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

Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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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. ⁠

If you want access to over 120 Dietitian Approved Recipes, get our Recipe Database here | Recipe Database

LINKS:

Follow Bec’s journey on Instagram @bec_baird

Website: www.dietitianapproved.com

Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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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

Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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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

Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: https://wwww.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy

Support the show (https://paypal.me/DietitianApprovedAU)

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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!

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:

Connect with Alan on Twitter and Next Level Nutrition

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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:
* 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

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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 Top 5 Tips for Fuelling on the Bike 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.

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

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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
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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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
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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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

www.dietitianapproved.com/academy

SHOW NOTES: www.dietitianapproved.com/6

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

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.

References

de Oliviera EP, Burini RC. Food-dependent, exercise-induced gastrointestinal distress. Journal of the International Society of Sports Nutrition. 2011; 8: p12.
de Oliviera EP, Burini RC. Carbohydrate-Dependent, Exercise-Induced Gastrointestinal Distress. Nutrients. 2014; 6: 4191-4199.
Pfeiffer B et al. Nutritional Intake and Gastrointestinal Problems during Competitive Endurance Events. Medicine & Science in Sports & Exercise. 2012; 44(2): p344-351.
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.
Hansen EA et al. Improved Marathon Performance by In-Race Nutritional Strategy Intervention. International Journal Sport Nutrition and Exercise Metabolism. 2014; 24: p645-655.
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
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.
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).
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.

Support the show (https://paypal.me/DietitianApprovedAU)

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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

www.dietitianapproved.com/academy

SHOW NOTES:www.dietitianapproved.com/5

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

View Details

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

www.dietitianapproved.com/academy

SHOW NOTES: https://www.dietitianapproved.com/4

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

View Details

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

www.dietitianapproved.com/academy

SHOW NOTES: https://www.dietitianapproved.com/3

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

View Details

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!

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!

SHOW NOTES: https://www.dietitianapproved.com/2

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

View Details

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

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

View Details

Welcome to the Triathlon Nutrition Academy podcast!

Your place to learn how to nail the fourth leg of triathlon – nutrition!

I know that Sports Nutrition can seem complicated. But that doesn’t mean you need to struggle trying to figure it out yourself. There is so much nutrition BS and mis-information out there.

My goal with this podcast is to bring you the latest and greatest evidence-based sports nutrition advice from an expert.

As the very first episode, I wanted to first of all say WELCOME to you. I am so excited you’re here! In this episode I wanted to give you a little bit of background about who I am, where I’ve come from and my experiences as an Advanced Sports Dietitian. So listen in...

Endurance Sports Nutrition is my speciality and Triathlon Nutrition is my jam!

If you’re a triathlete who wants to get fitter, faster, stronger and healthier - consider this podcast as the secret weapon in your ear.

If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy!

SHOW NOTES: https://www.dietitianapproved.com/0

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

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.

Support the show (https://paypal.me/DietitianApprovedAU)

Triathlon Nutrition Academy: Recent Episodes

Taryn Richardson