Triathlon Nutrition Academy

When you think of an elite athlete, a Division One All-American swimmer might come to mind. But what if that same athlete also excelled in triathlons, coached others to success, and balanced a full-time job? Meet Chad Rolfs, an extraordinary athlete who joins me fresh off an incredible performance at the Washington 70.3, to share his passion, his journey, and his nutrition strategy. Chad began his athletic journey as a distinguished swimmer. A Division One All-American swimmer in college, Chad was inducted into the Washington Interscholastic Aquatics Coaches Association Hall of Fame. He was known for events like the 50m Free, 200m Free, and 100m Backstroke, boasting impressive times such as a 21.15-second 50m Free back in 1989. After concluding his swimming career, Chad transitioned into coaching high school swimming for nine seasons. His passion for sports didn't wane, and in 2017, he ventured into triathlons. Fast forward to 2024 and Chad has just completed the Washington 70.3 with a 19-minute swim, a two-hour-and-42-minute bike, and a one-hour-and-48-minute run. These results are remarkable, especially considering swimming is often seen as his primary strength. Our conversation delved deeply into how nutrition played a pivotal role in his preparation and race-day performance. Here are the key points we touched on: Carbohydrate Loading: Chad admitted his initial attempts at carbohydrate loading left him feeling too full and uncomfortable. Through the Triathlon Nutrition Academy program, we’ve been working on fine-tuning his carb-loading strategy, ensuring he gets the energy needed without discomfort. Day-to-Day Nutrition: Chad then highlighted the impact his everyday nutrition habits have on his race day performance. Balancing macronutrients, understanding recovery meals, and adjusting intake based on training intensity are all crucial aspects that contribute to long-term success. Hydration: As part of the Triathlon Nutrition Academy, we worked on refining Chad’s hydration and fuelling plans, particularly for the run portion. Ensuring timing and mixture accuracy were pivotal steps that contributed to his recent race success. Building a Team: Chad also stressed the importance of building a support team of experts in various fields. From having a triathlon coach to working with nutrition and strength training experts, he believes in treating oneself like an elite athlete to achieve the best results. "Who doesn’t want the best outcome possible?" he said. Lifelong Learning: Chad is a learner at heart. His dedication to continually improving his knowledge and incorporating new strategies is a key factor in his success. With the triathlon season concluding, Chad is focused on strength and mobility training. He plans to participate in a half marathon soon but is also setting his sights further. His ultimate ambitions include races like Kona, 70.3 Worlds, and possibly even Ultraman events. I’m immensely proud of Chad’s progress and eager to see what the future holds for him. For those of you who aren’t sure if you should invest in your nutrition, let Chad’s story be a testament to the difference it can make. If you’re looking to take your performance to the next level, consider joining us in the Triathlon Nutrition Academy. Our doors are open until the 5th of October, with the next cohort starting soon. Head to dietitianapproved.com/academy for more information. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

As a sports dietician, I’m always thrilled to witness the remarkable transformations of athletes who discover the true potential of tailored nutrition. Today, I'm excited to share the incredible journey of Troy Bauerle, a triathlete from Echuca, Victoria, who improved his performance (practically) overnight by overhauling his nutrition. He’s fresh off a fantastic race performance at the Long Course Worlds in Townsville. Despite a major injury that prevented proper run training, Troy still completed the course in under six and a half hours. He’s an absolute weapon! Troy admits he was clueless about nutrition when he first started. He had no idea about the importance of carbohydrates or proteins or how essential it was to plan his meals around his training. Like many athletes, he thought sheer willpower and effort were enough for peak performance. However, this couldn’t have been further from the truth. Troy's major turning point was when he stumbled upon one of my podcasts. Realising the gaps in his knowledge, Troy took the plunge and decided to educate himself through the TNA program. He hasn’t been with us long but he’s already seeing big results from the changes he’s making. The first steps Troy took involved understanding when and what to eat. Initially, he was clueless about labels on food packaging. Now, he's far more confident, knowing exactly what his body needs, especially post-training. He no longer wastes hours of training due to improper nutritional recovery. Organisation was Troy’s biggest hurdle, given his busy schedule. Now, with a bit of planning, he prepares for his big training days in advance. This has resulted in less wasted time and a focused approach to his diet, making every meal purposeful. One of the most noticeable improvements for Troy has been his energy levels. He used to think it was normal to be utterly exhausted after long training sessions, but proper nutrition has shown him how different things can be. Instead of collapsing on the couch after his workouts, he’s experiencing a “snowball effect” where improved nutrition leads to better training sessions, which in turn results in less fatigue and better overall performance. Carbohydrate Loading: A Turning Point Before the Long Course Worlds, I helped Troy with his carbohydrate loading plan. It was gratifying to see how this preparation translated to his race performance. Typically, carbohydrate loading isn’t covered until phase two of our programme, but I provided Troy with tailored advice for his immediate needs. The impact was astounding. During his practice runs and the actual event, he felt more energised, performed significantly better, and avoided the feeling of death he’d come to think was normal Troy is now not only performing better but also feeling better. He’s found a way to balance his demanding job as a plumber with his intense training schedule, all thanks to better nutritional planning. Looking ahead, he’s planning to race in the Western Sydney 70.3 Triathlon and aiming for the Olympic distance Worlds in Wollongong next year. Longer-term, he has his sights set on completing an Ironman by his 50th birthday. I’ve loved working with Troy and seeing him come so far in such a short time. For those of you on the fence about investing time in nutrition education, take Troy’s experience to heart. Proper nutrition can elevate your performance, prolong your career in the sport, and most importantly, enhance your quality of life. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

The Sunshine Coast 70.3 race has always been an event to look forward to, but this year, it took on a special meaning as it became the first TNA event. We had people fly in from all over the world and they’re sitting down with me today for a post-race recap. For this discussion I’m joined by Kelly (who made the journey from Idaho Falls, USA), Steve (who travelled from a tiny town near Ontario, Canada), Lyn (from Adelaide), and Mokka (from New South Wales). It was fantastic to finally meet in person those we had only seen virtually for years. Steve won the award for the furthest distance travelled, covering a whopping 14,912 kilometres! It’s no secret that proper race preparation often involves spending a lot of time alone, maintaining optimal nutrition, and resting. However, our excitement to be together meant we were constantly socialising. While it wasn’t ideal for race prep, it was too enjoyable to resist. Stephen, for instance, had to remind himself to step away from the coffee shops and retreat to the cool of his hotel room occasionally. Despite the not-so-ideal prep, we all made it to race day excited and raring to go. I was particularly inspired by how everyone embraced the challenges, especially the ocean swim, which was far rougher than expected. Stephen found himself drifting off course due to the blinding sun, while Kelly struggled with motion sickness. But we all pushed through, with some friendly ribbing and camaraderie aiding our perseverance. Everyone did fantastically in the end! Lisa achieved a massive 19-minute Personal Best (PB), Paul clocked an astonishing 15-minute PB, and his final time was 4:44:44 – an impressive feat! Stephen shaved over an hour from his previous best to finish in 5:57, a monumental achievement. Our relay team also smashed it! Leanne took the swim leg, I took the bike, and Chris handled the run. Despite her tough pre-race build-up, Leanne clocked in at an impressive 2:55 for the bike, including a minor penalty for drafting. Chris nailed the run course in just about 2 hours, earning our team an unexpected trip to the podium! Looking back, the race was an unforgettable experience filled with high spirits and personal triumphs. Lyn was happy to share that her nutrition and hydration strategies paid off and she avoided the leg cramping that plagued previous races. Speaking of hydration, we made significant strides with both Kelly, who normally struggles with frequent bathroom stops, and Stephen, who usually battles dehydration. Next year’s Sunshine Coast 70.3 is set for September 14th, 2025, and we’re committed to returning with an even bigger team. If you’d like to join us, sign up to the TNA program, join our team, and experience the magic yourself. For now, keep training hard, stay healthy, and remember, nutrition is the key to unlocking your best race yet! LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

How does one go from never planning to run to conquering the Ironman World Championship? Join us as Meredith McKenzie shares her incredible journey and the pivotal role of nutrition in her success. Meredith's passion for triathlon started unexpectedly during a difficult period in her personal life. She joined a biking group for the emotional outlet it provided and found it meditative. Her friends encouraged her to participate in the Lava Man triathlon in Hawaii, an Olympic-length event. Despite initial resistance and never having run before, she eventually gave in to their persuasion, attempting her first triathlon. From there, it wasn’t long before Meredith was signing up for more events, including 70.3 races and full-distance Ironman competitions. Despite frequent headaches and low energy levels, Meredith thought she was doing alright with her diet. It wasn’t until she started the academy's program that she realised the importance of a well-structured nutritional plan, not just on race day, but every day. One of the first things she noticed was that she wasn't fueling her body adequately for her training sessions. Her appetite simply wasn’t matching her fueling needs, but she struggled with the idea of eating more food when she wasn’t hungry. However, strategic consumption, like including smoothies in her diet, helped her manage the volume without feeling overwhelmed. Meredith continues to learn and adapt her nutrition strategies. She listens to old sessions from the program and refines her approach, focusing on different aspects of nutrition as needed. The beauty of a year-long program is that it allows you to gradually build a solid foundation, making you adept at troubleshooting your own needs Now, with her sights set on the Ironman World Championship in Nice, Meredith has had to adapt her race nutrition plan once again. She’s discovered that what worked for a flat course like Ironman California doesn’t necessarily apply to a hilly course. This adaptability is crucial in triathlon, as each race presents unique challenges. Meredith switched from solid foods like sandwich stacks to gels and chews, which are easier to digest during demanding hill climbs. For those hesitant about investing time and money into a specialised nutrition program, Meredith has a clear message: the investment is worth it. Her only regret is not committing to a structured nutrition plan earlier. The TNA program offers a comprehensive understanding of day-to-day and race-day nutrition, empowering athletes to make better choices independently. If you're looking to refine your nutrition, remember that it's a marathon, not a sprint. From understanding the importance of daily nutrition to adapting your race day plans to fit the specific conditions, every small change adds up to significant improvements over time. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy See omnystudio.com/listener for privacy information.

Jet lag can be a triathlete’s worst nightmare. We train for months to perform at our best but international travel leaves us feeling sluggish and out of sync on race day. What if there was a way to outsmart jet lag and step off the plane feeling sharp and race-ready? It might sound too good to be true but it’s not. I’ve just recorded a masterclass about beating jet lag for my TNA athletes and I want to share some of those hot tips with you too! So, what exactly is jet lag? It’s that horrible feeling you get when there's a mismatch between your body clock and the new time zone. It's a common issue when travelling overseas, particularly when crossing multiple time zones. Symptoms increase and adjustment times are longer the more time zones you cross. Living in Australia, where it often takes 24 hours on a plane to reach the other side of the world, we're well-acquainted with the feeling. Some common symptoms of jet lag include: Poor sleep Fatigue Gut discomfort When you're jet-lagged, your performance decreases, so we need to take precautions to limit its effect and give our body time to adjust to the new time zone before a race. Tips to Beat Jet Lag Before Travel Minimise Sleep Debt: Don't head to the airport with a significant sleep debt. Avoid late-night partying or sleep deprivation under the mistaken belief that you'll sleep better on the plane; this is often not the case. Bank Sleep: Although you can't really "bank" sleep, try spending an extra 30 minutes in bed before your usual bedtime in the week leading up to your trip. Practice Good Sleep Hygiene: Aim for 7-9 hours of good quality sleep each night. Make your sleep environment as conducive as possible – cool, dark, quiet, and comfortable. During Travel Travel Hygiene: Continue the heightened hygiene standards we've adopted since COVID-19. Wear a mask, frequently use hand sanitiser, and try not to touch your face. Maintain Mobility: Get up and move around as often as you can. If possible, choose an aisle or exit row seat for easier access. Comfort: Use a neck pillow, eye mask, and earplugs to make yourself as comfortable as possible to sleep. Minimise Exposure to Blue Light: Avoid screens or use devices that emit a warm hue to limit blue light exposure, which can affect melatonin production. Hydration: The air conditioning on planes can be very drying, so make sure to drink plenty of water. Avoid Alcohol: Alcohol is one of the worst things you can consume while flying as it dehydrates you and disrupts sleep. After Travel Light Exposure and Exercise: Your adaptation plan should include timed light exposure and exercise depending on your destination’s time zone. This is crucial for resetting your body clock. No Napping: Avoid the temptation to nap during the day after arrival as it can disrupt your sleep schedule. If you must nap, keep it short and earlier in the day. Be careful with caffeine: It can be a useful tool to stay awake but should be used cautiously and not too close to bedtime. Maintain Sleep Hygiene: Continue practising good sleep habits such as keeping your room dark and cool, and following a consistent bedtime routine. Nutrition Synchronisation: Align your mealtimes with the destination’s time zone to help your gut’s internal clock adjust quickly. So, the next time you’re getting ready to travel, remember these tips to beat jet lag and maximise your race performance. If you want more detailed tips and a personalised jet lag adaptation plan, consider joining our Triathlon Nutrition Academy program. Our final cohort for 2024 starts soon, and there’s no better time to get all the insights and strategies you'll need for peak performance. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

When you’re lacking motivation through a hard triathlon training period, where do you turn for encouragement? You could binge-listen to a podcast, watch an inspiring movie or check out your favourite athlete’s socials, but I personally feel that one of the best places to start is a good ol’ fashioned book. Today, I teamed up with some of the members inside the Triathlon Nutrition Academy community to bring you a curated list of 20 must-read books for triathletes, from insightful how-tos to inspiring autobiographies and helpful self-improvement books. You’ll find a detailed list that could transform your approach to training, racing, and overall mindset. Whether you’re a seasoned athlete or just starting, these books offer a wealth of knowledge and insights that can help you achieve your best performance. If you want a handy list of all these book recommendations, head over to https://dietitianapproved.com/books for a free downloadable. Special thanks to the members of the Triathlon Nutrition Academy who joined me in curating this list: Becky Maccaroni Lyn Humphris Tony Hampton Chad Rolfs Jarrod Coombs Steve Duquette Chris Tubbs Jake Hooker Kelly Estes LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

Are you ready to delve into the mind of an incredible triathlete who's completed 18 Ironman races? Yes, you heard that right, eighteen! Leanne, an age-group athlete, has been tackling triathlons for a whopping 30 years. Not only that, but she balances this passion with raising three children and working full-time. Her experience is vast, her knowledge is deep, and today, she's ready to share her wisdom with us. One of Leanne’s biggest takeaways has been the importance of flexibility in training and nutrition. While we need to strive for consistency, life is unpredictable, and we need to adapt when things don’t go as planned. She advises you to do whatever you can rather than nothing at all. If you miss a session or have a bad week, don’t stress. Pick up where you left off and keep going. Something else that made a huge difference for Leanne was having a solid support system with people who share her passion. Whether its friends joining you for a training session or being a part of online groups, having a community can be a tremendous source of motivation and support. Like many athletes do, Leanne was “winging it” with nutrition for many years because she was reluctant to invest in professional guidance. She would often train on an empty stomach, unaware of the impact it had on her performance and recovery. When she joined the Triathlon Nutrition Academy, things made a dramatic improvement. Now, she doesn't just think about fuelling up on race day, but she meticulously plans her nutrition in the days leading up to and following her training sessions. Leanne’s 30-year triathlon journey is far from over, and neither is yours. Plan smart, train hard, and make the most of your nutrition to reach your full potential! LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

Could you be sabotaging your race-day performance by eating the wrong pre-race foods? Having worked with triathletes for the past 16 years, I've seen far too many show up to a race with no clear plan for their nutrition and undoing the months of hard training they put in. I don’t want that to happen to you so today I’m talking about what NOT to eat before you get to that start line. Minimise Fibre Normally, fibre is fantastic—it's essential for keeping our gut microbes happy, supporting our immune system, and so much more. However, in the days leading up to a triathlon, it’s wise to reduce your fibre. Avoid nuts, seeds, and legumes, and be careful with your fruit and vegetables. Instead of whole grains, opt for white bread or pasta to reduce the fibre content. This will reduce the bulk in your gut and the chance of gastrointestinal upset during your race. Monitor Your Fat Intake Healthy fats are a key part of your daily diet, but in the days before a race, it’s best to cut back. High-fat foods can slow down digestion and increase the risk of gastric issues, neither of which you want on race day. So, avoid fatty meats, avocados, creamy sauces, pastries, and anything else with a high-fat content. Avoid Spicy Foods Spicy foods increase the risk of heartburn and can cause stomach upset, which are both bad news on race day. Even if you usually tolerate spicy foods well, it's best to keep things mild in the days leading up to your event. Say no to hot curries and focus on gentle, easy-to-digest foods to keep your stomach settled. Consider Dairy Carefully This one is more personal. Some people find dairy problematic and if you’re one of them, you should avoid it in the lead-up to the race If you don’t usually have issues with dairy, there’s no need to cut it out. The key is to stick to simple, plain foods that you know your stomach handles well. Skip the Carbonated Drinks Carbonated drinks like soda or even sparkling water introduce extra gas into your digestive system which can lead to bloating and discomfort. It’s not worth the risk, so opt for still water and hydration drinks in the days before your race. Eliminate Alcohol This might seem obvious, but avoiding alcohol before a race is crucial. Alcohol can negatively affect your sleep, dehydrate you, and put additional stress on your liver. All of these factors make it difficult to reach peak performance, so avoid alcohol as much as possible leading up to race day. Stay Clear of Unknown Foods The days leading up to a race are not the time to be experimenting with new meals or ingredients. Stick to foods you are familiar with and have practised eating during training, as unknown foods could lead to unexpected gut issues. If you're travelling and can't access your usual foods, plan ahead as much as possible. Research local restaurants and their menus to find safe, familiar options that you can rehearse in training. As you prepare for your next big race, remember that proper nutrition isn’t just about what you eat on the day. It starts a week before and continues right through to your recovery post-race. So, make smart choices, practice your nutrition strategy as rigorously as you train, and set yourself up for success. If any part of this feels overwhelming, or if you want to dive deeper, consider joining the Triathlon Nutrition Academy program. We cover everything from pre-training to race-day nutrition and beyond. Our goal is to make you not just survive but thrive in your racing journey. Until next week, happy training! LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

Wondering how to fine-tune your nutrition for peak endurance performance? I’ve got you covered. Today, I'll be sharing my top 10 "superfoods" that every endurance athlete should consider incorporating into their diet. I’m not talking about the typical marketing gimmick superfoods; I’m talking about nutrient-dense foods that genuinely enhance performance and overall health. Berries are rich in antioxidants, in particular flavonoids, that help combat inflammation and oxidative stress from workouts. They’re also a great option for a low-carb, low-calorie snack that satisfies your sweet tooth. Berries are best when they’re fresh, locally grown, and in season, but frozen berries can provide a good variety all year round! Eggs are an excellent source of high-quality protein and contain the amino acid leucine, which promotes muscle protein synthesis. They are also nutrient-dense, providing B vitamins, choline, selenium, vitamin A, iron, and phosphorus. Remember to eat the whole egg, not just the whites, as the yolks contain most of the nutrients. Quinoa is a protein-rich grain, packed with fibre and essential amino acids. It’s a great choice plant-based source of protein for vegetarian or vegan athletes. It’s also particularly beneficial for anyone balancing their carbohydrate and protein intake. Legumes are nutrient powerhouses rich in protein and fibre. They are great for gut health and help in muscle repair and recovery. They can be added to salads, casseroles, and even spaghetti but, add them to your diet slowly to avoid gastrointestinal discomfort. Nuts and Seeds offer a great mix of protein and healthy fats. Each type offers different benefits so try and include a variety in your diet. While they are calorie-dense, studies have shown we absorb fewer calories from nuts than previously believed, so don't hold back! Mushrooms are an excellent source of B vitamins, antioxidants, and essential minerals. They’re also one of the few foods that can provide vitamin D, which they generate when exposed to UV light. Mushrooms offer so many benefits that I’m thinking of giving them their own episode in the future. In the meantime, make sure you add them to your diet wherever possible. Beetroots are known for their high nitrate content, which enhances blood flow and oxygen delivery to muscles. While you'd need to eat a lot to see significant performance benefits, adding beetroots into your diet will support your overall cardiovascular health. Extra Virgin Olive Oil is a great source of monosaturated fat, which we rarely get enough of. It also contains bioactive molecules that help reduce oxidative stress and inflammation. Recent studies even suggest that its anti-inflammatory properties can rival those of ibuprofen. Deep-Sea Fatty Fish, like salmon, tuna, and mackerel, are rich in omega-3 fatty acids, essential for cardiovascular health, joint health, and overall brain function. Most people eat fish occasionally, but not enough to receive the full benefits. Aim to include these in your diet two to three times a week. Green Leafy Vegetables are nutrient-dense, rich in vitamins A, C, K, E, and essential minerals. These versatile vegetables are great for protecting against disease and promoting overall health. So, don’t just stick to spinach and kale; there are so many options here and eating a variety will bring maximum benefits! Remember, nutrition is about variety and balance. No single food item will make you a better athlete overnight, but incorporating a diverse range of these nutrient-dense foods into your diet will set you up for long-term health and optimal performance in your triathlon training. If you have any questions about incorporating these foods into your diet or want to discuss specific nutrition strategies, please feel free to reach out. REFERENCES: Richard C, Cristall L, Fleming E, Lewis ED, Ricupero M, Jacobs RL, Field CJ. Impact of Egg Consumption on Cardiovascular Risk Factors in Individuals with Type 2 Diabetes and at Risk for Developing Diabetes: A Systematic Review of Randomized Nutritional Intervention Studies. Can J Diabetes. 2017 Aug;41(4):453-463. doi: 10.1016/j.jcjd.2016.12.002. Epub 2017 Mar 27. PMID: 28359773. Hess J et al. Impact of Agaricus bisporus Mushroom Consumption on Gut Health Markers in Healthy Adults. Nutrients. 2018 Oct 2;10(10). pii: E1402. doi: 10.3390/nu10101402. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213353/ LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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.dietiti

If you’ve ever had a break from training, there are a few key things you need to do with your nutrition on your return. Maybe you’ve been sick or injured, gone on a triathlon free holiday (who even are you?!), you’ve taken a few weeks off after a key event or had something personal come up that’s been a handbrake on your training. Whatever the reason, this is an important time to prioritise your nutrition strategies. To ensure you’re putting in the right building blocks, at a time when your body is really receptive. Listen in as I give you five nutrition tips to make the transition back into regular triathlon training a smooth and easy one. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

Today, I'm joined by two passionate triathletes, Lisa and Paul McDonald, to discuss his recent experience with the gruelling Ultraman Australia. Lisa was with him all the way and, as a member of the TNA, had the knowledge to equip him for success. Our conversation goes over the whole journey, from training and nutrition planning to the actual race and recovery. So, get ready for some actionable advice on optimising your performance in long-distance triathlons. For those unfamiliar, Ultraman is no ordinary triathlon. It's split over three days: - Day 1: 10km Swim and 140km Bike Ride - Day 2: 281km Bike Ride - Day 3: 84.4km Double Marathon It's an event that challenges the mental and physical limits of even the most seasoned athletes. Paul explained he had a longtime interest in Ultraman but didn’t believe he could achieve those distances at first. However, the more he was exposed to the event as he watched friends compete, the more he realised that these distances were indeed achievable. Going into the race, Paul’s primary goal was simple: to have fun. Rather than stressing about achieving the best times, he wanted his focus to be on enjoying the experience. This laid-back approach worked out well because Paul ended up finishing fifth overall, first in his age group, and was the first service member to cross the line with a total time of 26 hours, 38 minutes, and 49 seconds. Nutrition was crucial for Paul's success, and that’s where Lisa and I came into play. While we don’t cover the Ultraman distance in the Triathlon Nutrition Academy, Lisa was able to use what she learned to craft a nutrition plan that could sustain Paul over the three-day event. Here are some of the key points from their approach: - Carbohydrate Targeting: Lisa focused heavily on carbohydrate intake, ensuring Paul stayed fuelled throughout each day. “Always aim higher than you think you need.” - Immediate and Aggressive Recovery Nutrition.: Lisa was there at the finish line each day with recovery meals, ensuring he was refuelling properly. This proactive approach allowed Paul to maintain his energy levels and muscle recovery for the subsequent stages - Avoiding Burnout: Paul's nutrition alternated between real foods (sandwiches, potato gems, bananas, dates) and sports nutrition products. This strategy wasn’t just about fuelling but also about keeping meals palatable over three long days. - Flexible Nutrition: The ability to adjust your plan is key. When Paul struggled with his planned nutrition on Day Two, they switched to foods he could tolerate better while still meeting his nutritional targets. The Importance of a Good CrewAnother significant element of Paul’s success was his exceptional support crew, made up of close friends and family. Having experienced people who understood his needs sometimes before he did, took a lot of mental work off his shoulders. They managed everything from the nutritional handovers to emotional support seamlessly, ensuring Paul stayed on track. So, what’s next for Paul? He’s eyeing a daunting 240-kilometre ultra-run in the Northern Territory. Lisa is, as always, ready to support him, eager for the next big adventure. And who knows? Maybe another Ultraman is in their future. For now, I hope their story is a powerful example of how proper planning and a well-rounded nutritional strategy can make the seemingly impossible, possible. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

How can you know if your nutrition sucks? Well, bad nutrition can cause big issues in all areas of your body, so there are plenty of warning signs, but they’re easy to miss if you don’t know what to look for. Today I want to share nine critical signs that your nutrition needs immediate attention 1.You Need a Nap During the Day For me, the biggest red flag here is when someone constantly needs to nap or if they’re falling asleep on the couch. If your body isn’t receiving the fuel or nutrition it needs, it will try to keep things balanced by forcing you to rest more. When naps aren’t possible, you’ll likely start craving caffeine or sugar to get a quick energy boost. Evaluate your overall diet to ensure you’re getting enough nutrients and calories to support your energy needs without the need for extra naps. 2. You Have Gut Issues Nausea, vomiting, stomach cramps, gas, and other gastrointestinal problems are indicators that something is off with your nutrition. As a triathlete, exercise puts stress on your gut, making proper nutrition even more essential. I see way too many people with major gut issues, who have convinced themselves it’s normal or nothing can be done, but this isn’t true! Consult a professional to tweak your diet and relieve these uncomfortable symptoms. 3. You Get Annoying Niggly Injuries Adequate nutrition is essential for recovery and injury prevention. So, if you’re constantly dealing with soft tissue or tendon issues, it’s a sign your nutrition could be lacking. Focus on integrating balanced meals rich in essential nutrients to promote tissue repair and reduce injuries. 4. You Have a Pantry Full of Supplements Having a cabinet full of vitamins and supplements is not a good sign. Not only is it an unnecessary financial cost, but it also shows that you aren’t informed and in control of your nutrition. Proper nutrition should come from a balanced diet rather than a multitude of supplements. If you need supplements, then make sure you have professional guidance. 5. You Don’t Know What’s in Your Sports Nutrition Products Not knowing the specifics of your sports drinks or gels is dangerous. A lot of triathletes start using something because it’s popular or because their coach recommended it, but it might not work well for them. You need to understand what’s in a product, beyond just the calories or carbohydrates, so you can understand when to use it and why. 6. Your Hormones Are Out of Whack If your body isn’t receiving proper fuelling and nutrition, it will start to struggle with maintaining basic functions like our hormones. For women, if your menstrual cycle is irregular, light, or absent, it’s a sign you need to make changes to your nutrition. For men, low sex drive or testosterone levels indicate the same problem. This is a serious issue so reach out to a sports dietitian and get it sorted today. 7. You have an unhealthy relationship with food If you have restrictive eating habits, binge eating episodes, or an unhealthy relationship with food, your nutrition needs a serious overhaul. Until you do, you won't be able to properly fuel your body for the high demands of triathlon training, so your performance and health will suffer. If you’re struggling in this way, please get in touch with an eating disorder specialist. Fostering a healthy, balanced approach to food is essential for sustained athletic performance and well-being. 8. You Get Sick Often If you often get sick or can’t shake off illnesses quickly, your immune system might be compromised due to poor nutrition. Similarly, if you fall into a sick hole post-event, that’s a major red flag. It’s not just your race nutrition plan or immediate recovery, everything you eat (or don’t eat) can have a big impact on your health. So, prioritise a balanced diet rich in vitamins and minerals to boost your immunity and recovery. 9. You’re Not Organised with Your Nutrition Flying by the seat of your pants when it comes to nutrition won’t cut it. If you’re not planning your meals and end up just grabbing whats convenient, your nutrition and performance will suffer. You don’t need to be as organised as I am, but you do need a plan to stay on top of your nutrition game. If you aren’t sure where to start, reach out to me. I can teach you how to plan your meals and shopping trips to ensure you have balanced meals prepped. If any of these signs resonate with you, it’s time to take action. Don’t waste years trying to figure it out on your own or seeking free solutions that throw spaghetti at the wall. A sports dietitian can offer personalised, strategic advice suited to your unique needs. So, if you're ready to take your performance to the next level, join our Triathlon Nutrition Academy where I help athletes just like you fine-tune their nutrition strategies for peak performance. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on yo

Have you ever felt like your body just isn’t cooperating, no matter how hard you train or how well you think you’re eating? You’re not alone. Many athletes have gone through this, and today’s guest, Laura Hoffman, is no exception. She previously struggled with iron absorption issues which severely impacted her training but overcame this with tailored nutrition. Recently, Laura achieved a 20-minute personal record (PR) at the Western Massachusetts 70.3 Ironman, and I got the inside scoop on how she did it! To kick things off, Laura shares that her realistic goal for this race was five hours and 45 minutes, but her “super top secret” goal was a challenging five hours and 30 minutes. Despite facing less-than-ideal conditions, Laura did the unthinkable and crossed the finish line at exactly 5:30. She described the euphoric moment when she saw the time on the board and realised she had achieved her ultimate goal. The Game-Changer: NutritionThe real secret sauce here was an incredible transformation in her approach to nutrition. Before she started working with me Laura was dealing with fatigue and iron absorption issues, leading her to need iron infusions every three months. Things got so bad she believed she might need to give up on triathlon! Thankfully she came across the Triathlon Nutrition Academy and started on a nutrition plan that addressed her unique needs and the demands of a triathlete's lifestyle. For example, one change Laura made was fuelling within a specific time window post-workout, something she had overlooked before. After just a few weeks of these simple adjustments, Laura noticed a monumental shift. Gone were the endless naps and two pots of coffee a day. Instead, she was energetic, needing just a single cup of half-caffeinated coffee to power through her increasingly active days. There is no one size fits all in nutrition!If you want optimal performance, you need to test and practice to find what works. Laura emphasises how important this was for her race-day nutrition. She shares how bananas and Clif bars—which are often staple race foods—didn't sit well with her. Instead, precision fuel and hydration did the trick, “No gut upset and more energy than I’ve ever had during a race,” she remarked. As Laura looks ahead to her next goal—racing in New Zealand at Worlds— she plans to adjust her strategy based on available local foods and race-day conditions. Whether it’s practising carb-loading or fine-tuning her race-day fuel, Laura is committed to continuous improvement. Laura's story is testament to the transformative power of personalised nutrition. Not only did it help her achieve a phenomenal 20-minute PR, but it also addressed her long-standing energy issues, allowing her to continue with the sport she loves. So, if you’re also looking to break through your performance barriers, maybe it’s time to try a more personalised approach! LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. 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.

Coca-Cola as a performance enhancer? You probably didn't see that coming on a sports nutrition podcast! But hold on, there's more here than meets the eye. Today, we're diving into how Coca-Cola, often seen as a guilty pleasure, can actually play a role in an athlete's nutrition plan. The Role of Sugar in Sports NutritionFirst, let's talk about sugar. Carbohydrates are our primary source of fuel as endurance athletes. During prolonged endurance events, our carbohydrate stores (like glycogen in our muscles) are depleted, and simple sugars, which are easy to digest and provide quick energy, become vital. Coke contains these simple sugars and can provide us with a quick energy boost. In Australia, for example, Coca-Cola has 10 grams of carbs per 100 ml, making it a more potent source of carbohydrates than a standard sports drink. Sodium and Electrolytes:Managing your hydration is super important for endurance athletes because your performance will decrease if you become dehydrated. While Coca-Cola does provide some sodium, it’s a pretty small amount with 10mg of sodium per 100ml in Australia or 12mg in the US. You’re unlikely to meet your sodium needs with Coke alone, but that doesn’t mean it can’t be a valuable part of your bigger hydration plan. The Caffeine FactorCoca-Cola's biggest advantage over standard sports drinks is its caffeine content. Caffeine is well-known to boost alertness and reduce fatigue, which is crucial during endurance activities. With about 10 mg of caffeine per 100 ml, a regular can of Coke can offer that extra edge late into your endurance event. However, remember that caffeine needs vary from person to person, and too much caffeine can have negative effects. Like so many things in sports nutrition, you need to match your intake to your needs. A Balanced ApproachWhile Coca-Cola can be a handy tool for endurance athletes, it lacks other nutrients and is known to be harmful to your teeth, so you want to use it intentionally and sparingly. Here’s some tips to incorporate Coca-Cola into your sports nutrition plan effectively: Test it During Training: Never introduce Coca-Cola for the first time during a race. Test it during your training to understand how your body reacts. Combine with Other Nutrients: Don’t try to fuel a whole race with just coke. Balance your race plan with whole foods to ensure your nutrient needs are met. The same goes for your hydration. Coca-Cola alone won't be enough, especially during longer events, so make sure your strategy includes plenty of water and electrolytes. Degas It: Consider degassing Coke before consuming it during events to avoid gastrointestinal discomfort from the carbonation. Listener Question:Our listener question today comes from Calvin Amos, a pro triathlete. Calvin asks how much weight should fluctuate throughout the year. To answer this question, I considered some things that I know about Calvin, like his level of performance, and the fact he is vegan. Based on that, race weight and off-season weight should only differ by about 1 to 2 kilograms for an athlete like Calvin. It’s important to remember that weighing yourself on a scale leaves out a lot of important factors So, at his level of competition, I recommend regular body composition assessments that can more accurately track your body composition. So, was this what you expected to hear about Coca-Cola and sports nutrition? Maybe not, but if used strategically Coke can be a great addition to your nutritional strategy! Just remember that nutritional strategies are highly personalised, so consult a professional to find what works best for you! LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. 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.

Proper recovery and performance enhancement have always been top priorities for athletes. But what happens when new trends promise to deliver these benefits with the allure of convenience? Is it worth the investment, or even safe? Today, we delve into the growing trend that is IV hydration and explore whether it truly lives up to the hype. What is IV Hydration? In simple terms, IV hydration involves bags of hydration, vitamins, amino acids, or a mix thereof being administered directly into your bloodstream through a cannula. Originally, this practice was strictly for medical use in hospitals to treat severe dehydration and nutrient deficiencies or deliver medication when oral intake wasn’t possible. Now, companies offering IV hydration have extended these services to healthy individuals for various perceived benefits, such as rapid rehydration, improved skin health, and curing hangovers. For athletes, especially triathletes, they’re even promising quick recovery and performance enhancement post-race. Reality Check:That all sounds great, but can IV hydration actually deliver on these promises? The short answer for healthy athletes is no. Your hydration needs are unique and vary based on multiple factors, including genetics, environmental conditions, and fitness levels. Oral hydration is a far safer and more efficient way of meeting these needs than opting for a quick fix like IV hydration, so if you can drink your liquids, you should. If an athlete is extremely dehydrated or unable to orally consume fluids, IV hydration can be beneficial, but this should be done at a medical station after being assessed by a medical professional. The Risks: Any procedure involving a needle carries risk, and IV hydration is no exception. Infection risks, vein inflammation, and even complications like blood clots can occur. Proper hygiene and a qualified professional administering the infusion can lower but not eliminate these risks. Additionally, there is the risk of overloading your body with fluids, which, without proper medical supervision, can lead to severe complications like hyponatremia – a life-threatening condition caused by low sodium levels in the blood. For competitive athletes, there are even risks that go beyond your health. The World Anti-Doping Agency (WADA) prohibits intravenous infusions of more than 50 mL per six-hour period, both in and out of competition. Athletes found violating these regulations could face severe consequences, including bans. Is It Worth the Cost? The financial aspect of IV hydration is another important point to consider. Costs can range from 200 to 300 dollars, or even higher if you add vitamins and amino acids. Considering the risks involved and that there are no performance benefits compared to just drinking, IV Hydration just isn’t worth it. Investing your money in long-term hydration strategies tailored to your needs is far more beneficial. The bottom line when it comes to hydration and recovery is if you can drink, do so. If you can’t then you don’t need IV hydration therapy, you need to go to the medical tent and get help from healthcare professionals! For reoccurring hydration issues, work with a professional to address the root cause and develop long-term strategies tailored to your individual needs. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. 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.

A proper understanding of protein intake is crucial for getting your best performance in endurance sports. For years we’ve had pretty clear guidelines for what works best but a recent study has come out with the potential to completely reshape what we thought we knew. That’s what we’re discussing in today’s episode of the TNA podcast. I’ll go into the study, the findings, and the practical applications for triathletes. Previously we believed that consuming more than 20 grams of protein in one sitting was redundant and that any excess would be wasted. Because of this nutrition guidelines were to spread protein intake evenly throughout the day which would optimise muscle protein synthesis. However, this new study challenges that foundational concept. What is the new research?The study was a randomised control trial, widely considered the gold standard in research due to its controlled and double-blind setup. To achieve precise tracking, researchers gave cows isotope amino acid infusions which became incorporated into the milk proteins produced by those cows. Athletes were given different amounts of this traceable milk protein, allowing researchers to trace how amino acids moved through their bodies post-consumption. Remarkably, those who consumed 100 grams of protein had a 19% higher muscle protein synthesis rate over four hours and a 30% higher rate over 12 hours compared to the 25-gram group. Only 15% of the excess protein was oxidised, while 85% was utilised effectively! Practical ImplicationsSo, if there is no threshold for protein should you focus on eating huge amounts of protein in your diet? No definitely not. Balancing protein intake throughout the day is still practical, especially for recovery from multiple daily training sessions. Also, even if it would be beneficial to consume 100grams of protein it’s just not practical for most people to consume such large portions. To put it in perspective a 100-gram protein intake equates to a 320-gram steak, a 350-gram chicken breast, 16 eggs, 850 grams of firm tofu or 1.2 kilos of high-protein Chobani yogurt. So the takeaway here should not be to consume massive amounts of protein in one sitting but to understand that achieving your overall protein needs is more critical than evenly spacing every meal. Listener QuestionThis week's listener question comes from Rob Stent, a 67-year-old triathlete from New Zealand. He asks what key points an older athlete should focus on in their nutritional strategy to support training and racing and to maintain good health so they can continue in the sport. I’m not giving any specialised advice here, but in general, there are some big hitters triathletes of this age group should focus on. Protein: As we age we become resistant to protein so it’s crucial for older athletes to meet their daily daily protein requirements and ensure effective recovery. Energy Intake: Metabolic rate can decrease with age, requiring a focus on nutrient-rich, calorie-sufficient diets. Calcium and Vitamin D: These nutrients are vital in combating osteoporosis. As you age, your calcium needs increase, and vitamin D synthesis decreases, making supplements or adjustments essential. I’d love to know what you think about this new research and if it will change how you plan your protein intake. Join the discussion in the Dietitian Approved Crew Facebook group, and until next time, keep fueling smart and training hard! REFERENCE: The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Jorn Trommelen, Glenn A.A. van Lieshout, Jean Nyakayiru, Andrew M. Holwerda, Joey S.J. Smeets, Floris K. Hendriks, Janneau M.X. van Kranenburg, Antoine H. Zorenc, Joan M. Senden, Joy P.B. Goessens, Annemie P. Gijsen, Luc J.C. van Loon, The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans, Cell Reports Medicine,Volume 4, Issue 12,2023,101324,ISSN 2666-3791,https://doi.org/10.1016/j.xcrm.2023.101324. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy Dietitian Approved acknowledges the Traditional Owners of the Land we have reco

We are back! So much has happened in the sports nutrition space over the last few months and I’m so excited to be in my recording space to get you caught up! There’s too much to discuss in this one episode so I’ll be hitting you with news for the next few weeks, but today I want to talk about the new hydration sponsor on course for the North American Ironman events: Mortal Hydration. What is Mortal Hydration? Ironman announced early this year that they're phasing out Gatorade Endurance and introducing Mortal Hydration for their North American events. This change is not global, so our friends in Australia and the UK can breathe a sigh of relief. But if you’re heading to a North American race, you need to be prepared. Unlike Gatorade Endurance, which is a carbohydrate-rich sports drink, Mortal Hydration is more of a hydration formula with considerably less carbohydrate content. Here’s a quick comparison: Gatorade Endurance: 620 mg of sodium and 46 grams of carbohydrate per bottle. Mortal Hydration: 460 mg of sodium (or 920mg in the salty version) and only 10 grams of carbohydrate per bottle. Preparing for the Change: As you can see the two drinks differ significantly. If your fueling strategy relied heavily on Gatorade Endurance for carbs and electrolytes, you'll need to rethink your plan. I know that it can be frustrating, especially if you've been prepping for an Ironman for months or even years, but it’s crucial to stay flexible and give your body what it needs. You can’t just drink more Mortal Hydration to compensate for the lower carbohydrate content as your sodium intake would get dangerous quickly. Instead, find an alternative source of carbohydrates that can complement the electrolytes from Mortal Hydration. Be prepared to be more self-sufficient, especially on the bike leg, so you don't end up under-fueled It is also important to consider that while Gatorade Endurance is fairly easy to purchase in person, Mortal Hydration is currently only available for purchase online. This is just another layer of planning you’ll need to consider in your fueling plan. Listener Question: At the end of the episode, I address a question from Laurie in Greenville, North Carolina, about managing nutrition with gastroparesis while training for triathlons. Gastroparesis is slow gut mobility and poses unique challenges in ensuring adequate nutrition during endurance events. While I don’t have the details to give Laurie personalised advice, I can suggest a few steps to take: Medical Review: Consult with a sports physician to address the underlying causes and explore potential treatments. Work with a Qualified Sports Dietitian: Customise your nutrition strategy to accommodate your condition and specific needs. Strategic Gut Training: Gradually train your gut to handle the nutrition plan suited for your condition. Thanks for having me in your ears today. It’s great to be back and I look forward to catching up more in the coming weeks. Until then, stay fueled and stay informed! LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. 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.

Here’s the truth about triathlon race nutrition… Failing to plan is planning to fail. So many triathletes completely wing it when it comes to race nutrition. They’re not prepared at all or it’s way too late. They haven’t practised and rehearsed and that can end badly on race day. You spend months training in preparation for the big day - why would you leave something like race day nutrition to chance? If you want to be successful on race day, whatever that looks like for you - you need to start preparing early. When do you start planning? That will depend on the distance you’re racing. Tune in for my dietitian approved tips to get organised with your race nutrition plan depending on the next event you’re preparing for. We know that athletes with a plan perform better than those that don’t. Connect with me here: To learn more about the Triathlon Nutrition Academy, head HERE | www.dietitianapproved.com/academy See behind-the-scenes action on Instagram: www.instagram.com/dietitian.approved Follow along on Facebook: www.facebook.com/DietitianApproved Join our FREE Dietitian Approved Crew Facebook group: facebook.com/groups/DietitianApprovedCrew Enjoying the podcast? Let me know what you loved about it and what you learnt by tagging me @dietitian.approved on Instagram!See omnystudio.com/listener for privacy information.

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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. 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.

See omnystudio.com/listener for privacy information.

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 RecoveryAdequate 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. 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.

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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy See omnystudio.com/listener for privacy information.

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

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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/DietitianApprovedSee omnystudio.com/listener for privacy information.

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

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 @custombikefitWebsite: custombikefit.com Email: [email protected] 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 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy 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.

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

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

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

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