Triathlon Nutrition Academy

Meet Australian elite triathlete Emma Jeffcoat! ex-surf lifesaving Ironwoman athlete turned triathlete and all round legend. Emma’s achieved some pretty epic things in her relatively short triathlon career so far. She represented Australia in her first Olympic Games in Tokyo 2020, placing 26th in the individual event and 9th in the mixed Team Relay. She was also named the Elite National Champion and Elite Super Sprint Champion by Triathlon Australia in 2021. Currently ranked 114 in the world (although she’s working hard to climb the ranks post-CO-VID), with 21 podiums and 13 wins under her belt! So what’s it like being an elite triathlete? What does a day in the life of Emma look like and importantly, how does she support that with nutrition? Emma shares very humbly her experiences, the ups and downs and everything in between on the journey to becoming the best Supercharged Triathlete she can be! Thanks to Emma for being our first ever athlete interview on the TNA podcast! To follow Emma and see her amazing life as an elite Australian triathlete: @emmajeffcoat LINKS Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved 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.

This triathlon season one of our Triathlon Nutrition Academy athletes, Leigh Yong has gone from strength to strength! She’s been smashing PB’s, standing on podiums and generally been on fire! So naturally, I asked her to come on the podcast and share her secrets to success. After spending 3 years building towards her first Ironman in 2022 (thanks Covid), she decided to step back and focus on Sprint and Olympic Distance events. She has just completed 5 of the 6 races in the 2XU triathlon series in Victoria and managed 4th overall in her age group! She’s switched from ‘completing’ to competing and shares with you her secret sauce! To give Leigh some love, follow her on the ‘gram @leighyong LINKS Doors to the Triathlon Nutrition Academy are sneakily open RIGHT NOW! Leigh joined the Triathlon Nutrition Academy program in September 2022 and has just had her most successful triathlon season ever as a result! CLICK HERE TO GET THESE PERFORMANCE GAINS TOO! www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved 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.

Just because you think you eat really well, doesn’t mean you’re eating properly to support triathlon training. A great lesson to learn, sooner rather than later in your triathlon career! Joining me on the podcast is Canadian cyclist turned triathlete from Ontario, Steve Duquette. He’s been “out and about” doing triathlon for a year or two after making the switch and shares with me his journey from a training and nutrition perspective. In 2022 he completed a Sprint distance, Olympic Distance and Half Ironman events. Despite getting to the finish line of all three races, he knew he was capable of so much more, especially on the nutrition front. In this episode he shares: What the biggest things he’s learnt about triathlon nutrition specifically What’s changed in the way he now eats specifically for triathlon Some of the biggest myths or misconceptions around endurance nutrition that I’ve busted His biggest wins - from a training, nutrition and body composition perspective What he’s currently working on with his nutrition as he heads towards 70.3 Muskoka with a score to settle Tune in for a great case study of someone that eats well and trains hard, but didn’t quite have it all dialled in for triathlon. To give Steve some love, follow him on the gram @stephenduquette LINKS Join the waitlist for our next sneaky Triathlon Nutrition Academy opening NEXT WEEK! Steve joined the Triathlon Nutrition Academy program in September 2022 and hasn’t looked back! www.dietitianapproved.com/academy Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved 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.

Chocolate is delicious. Amen. While it is high in calories and sugar, dark chocolate in particular also contains a number of beneficial compounds that may have positive effects on exercise performance. One of the primary compounds found in chocolate is cocoa. Cocoa is rich in a group of compounds called flavanols, which have been shown to have a number of potential health benefits. Flavanols can: Improve blood flow, which in turn improves cardiovascular function They are rich in antioxidants, which help to reduce inflammation after exercise They can also help improve insulin sensitivity and cognitive function Several studies have investigated the effects of chocolate consumption on exercise performance. One study in particular, published in 2015 in the Journal of the International Society of Sports Nutrition found that consuming dark chocolate for 14 days improved cyclists' performance in a time trial. Let’s take a closer look… A group of 9, “moderately trained” cyclists were put through their paces in the lab. Their baseline VO2 max was measured before completing a 20 min ride at 80% of their gas exchange threshold, followed by a 2-minute all-out time trial. In a crossover design, they then consumed 40g of either flavanol-rich dark chocolate or flavanol deficient white chocolate for 2 weeks before repeating the exercise testing again. After a 7 day washout period, cyclists crossed over and repeated 14 days of the chocolate supplementation (white or dark) and repeated the testing again.What did they find? Tune in to find out! Reference: Patel, R. K., Brouner, J. & Spendiff, O. 2015. Dark chocolate supplementation reduces the oxygen cost of moderate-intensity cycling. Journal of the International Society of Sports Nutrition, 12, 1-8. LINKS Join the waitlist for our next sneaky Triathlon Nutrition Academy opening in April. www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved 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.

Ever thought about doing New Zealand’s Coast to Coast? It’s an epic one or two day multi-sport event spanning 243km of running, cycling and kayaking from one side of NZ to the other. Sounds epic right?! Joining me for this episode is one of our Triathlon Nutrition Academy athletes, Kirsty Howatson. Kirsty recently completed the two-day event in February and shares her race recap with me. She explains: Exactly what the Coast to Coast is and why she wanted to do it Her preparation for a 2 day, multi-sport, ultra-endurance event like this Her race nutrition plan and everything she practised heading into the event How the event turned out - the highs and the lows Would she ever do it again? She provides some great insight into the logistics and reality of eating while travelling down grade 2 rapids in a kayak. Plus some great advice if you’re thinking about adding this event to your bucket list. If you’re keen, check out the NZ Coast to Coast event here: www.coasttocoast.co.nz And if you need to read the transcript while you’re listening to Kirsty’s thick Scottish accent, you can do that HERE. LINKS Join the waitlist for our next sneaky Triathlon Nutrition Academy opening in April. www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved 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.

Meal Planning and Organisation for the Time Poor Triathlete It’s time to get your sh!t together in the food department! I understand how time poor you are. You don’t have time to spend hours slaving away in the kitchen, preparing meals, making everything from scratch and being the next Masterchef. But you only have one body. And you need to decide if you’re driving a beat up Honda, putting the cheap economy fuel in it and wondering why it’s not performing at its best. OR a high performance machine, burning the premium fuel! If you want to be a successful triathlete, it’s time to get proactive with your nutrition rather than reactive. Which means that spending a little bit of time meal planning and organising your nutrition is key if you want to eat to support triathlon training. To help fast-track you, I’m giving you my free Weekly Menu Planner template. It will save you at least 2 hours each week and fast track your supermarket shopping experience. Download it now: www.dietitianapproved.com/planner Grab your free copy at: www.dietitianapproved.com/grocery If you want to come on a virtual tour through the supermarket with me, check it out here: www.dietitianapproved.com/supermarkettour LINKS Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved 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.

Every time you walk into a supermarket, you're faced with the daunting task of trying to pick the healthiest, most nutrient-packed foods at the best price to be healthy and fuel your training. As a triathlete, your nutrition differs from the general population. You can’t throw anything in your trolley and hope for the best. You need to make a choice for health and performance. Nutrition really is the fourth leg of triathlon – it’s the make or break when it comes to a good training block or a bad one, so it’s important to get right. To help you out, I’ve put together the ultimate grocery guide for triathletes to help you shop SMARTER and FASTER so you can be confident you're making a #DietitianApproved choice on your next supermarket trip. It covers all of the key nutrients you need to get the most out of your body. Grab your free copy at: www.dietitianapproved.com/grocery LINKS Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved 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.

Bicarbonate supplementation is by no means a new thing. But there is a new supplement on the block from one of the big sports nutrition companies. So what on earth is it? And should you be *adding to cart*. In this episode I explain: What is sodium bicarbonate? Why would we want to use it to enhance exercise performance? What sort of sporting situations would it be useful for? Is it worth trialling as an age-group triathlete? Tune in to find out! References: Carr AJ, Hopkins WG, Gore CJ. (2011). Effects of acute alkalosis and acidosis on performance: a meta-analysis. Sports Medicine, 41 (10), 801-814. Peart DJ, Siegler JC, Vince RV. (2012). Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance. J Strength Cond Res, 26 (7), 1975-1983. Hadzic M, Eckstein ML, Schugardt M. (2019). The impact of sodium bicarbonate on performance in response to exercise duration: a systematic review. J Sports Sci Med, 18 (2), 271-281. LINKS Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved 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 question I get asked all the time - Should I be taking a multivitamin supplement as a triathlete? As overachieving endurance athletes, we have a higher need for many vitamins and minerals compared to someone that’s more sedentary. But do we need to supplement? Or can we get everything we need from our diet? In this episode I talk about: The 13 essential vitamins our body needs for normal, healthy functioning What happens if certain vitamins are missing from our diet? Are there any adverse effects if we get too much? Water soluble vs fat soluble vitamins When would vitamin supplements be useful? My simple answer for the question - Do you need to take a multivitamin supplement? Tune in to learn more! LINKS Paper Referenced: Paranjpe et al. 2020. Self-reported health without clinically measurable benefits among adult users of multivitamin and multimineral supplements: a cross-sectional study. BMJ Open. Available from: https://bmjopen.bmj.com/content/10/11/e039119 Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

I hear lots of mixed messages when it comes to tapering for a triathlon race. You put all this effort into training, not tapering properly can have a massive impact on how you perform on race day. Joining me for this episode is Pro Triathlete and TriDot Coach Elizabeth James. She generously shares her knowledge and experience from both the athlete and coaching perspectives. We discussed: What is an exercise taper? Why do you need to taper? Why is it so important for exercise performance? What are some of the common mistakes you see triathletes make when it comes to tapering? Should you taper for all of your races or just one key A race? Is there a difference in taper based on training experience? Would a beginner/new to the sport taper differently to someone with many years of experience? Or is it the same? What is reverse tapering? Is it something age-group triathletes should try? Then Elizabeth walks you through what a taper might look like for each distance of a triathlon event. Sprint distance Olympic or standard distance 70.3 or half Ironman Full distance Ironman events How long should you taper for each of the distances? How much should your training volume decrease by, for each of the distances? What’s the frequency of training sessions during taper? How much intensity is the right amount without turning up to the start line exhausted? She gets really practical to help you implement a nice taper for your next race. LINKS: Connect with Elizabeth on Instagram If you want to nerd out on the literature, here is a nice little paper; Tapering for Competition: a review (2012) Download the Dietitian Approved Race Day Pack List Join the Triathlon Nutrition Academy dietitianapproved.com/academy Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/triathlonnutritioncalculator Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

While the swim is the shortest component of a triathlon, it can be the make or break of your race. Whether you are a natural swimmer or feel like you’re swimming in a washing machine, we can all benefit from improving our technique. Joining me on the podcast today is ex-national swimmer turned swim coach, Brenton Ford. Brenton started Effortless Swimming in 2009 to help everyday athletes like you and me become faster, more efficient swimmers. In this episode we discuss: The biggest mistakes triathletes makes when it comes to swim technique (and how to fix them) Brenton’s top tips to improve your swimming in the least amount of time When in a session is the best time to practice your drills How many swim training sessions you need to do in a week to become a better swimmer. Hint - more does not equal better! His favourite pool toys to improve your technique If there is any strategy to the types of swimming sessions you should be doing, depending on the distance you’re racing And the most important question - Do triathletes need to learn how to tumble turn? LINKS: Check out Effortless swimming and Brenton’s online membership options here: www.effortlessswimming.com To splash some cash and get Brenton’s fave pool tools: DMC Elite II Tri Fins: www.dmcfins.com.au Approx $99 AUD Eney Buoy 2 Pull Buoy: www.eneybuoy.com Note: Simply buying these swim tools will not instantly make you a better swimmer. You’ll need to put in the laps at the pool too ;) Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

Put your hand up if you avoid dairy Do you have a clinical reason to avoid it? You may not tolerate it or follow a vegan diet and choose to avoid all animal products. That is A OK. But unless you fall into those categories, it’s actually a really nutritious food that is useful as an endurance athlete. In this episode I discuss: Some of the reasons you might need to avoid dairy How do we digest lactose or milk sugar Why milk sugar is not bad for us Why I dislike a lot of milk alternatives on the market What is lactose intolerance? What are the signs and symptoms of lactose intolerance? How do you diagnose lactose intolerance What treatment is there if you are lactose intolerant Some cool research in probiotics in lactose intolerance If you are someone that avoids dairy products or feels like you don’t tolerate it, tune in to help troubleshoot this confusing, myth riddled area of nutrition. LINKS: To get your nerd on, dive deeper into this Systematic Review paper: The effects of probiotics in lactose intolerance: A systematic review https://pubmed.ncbi.nlm.nih.gov/29425071/ Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

The big question on so many endurance athletes lips - should I try the low carb high fat diet to improve performance? Maybe you’ve had a coach feel successful with this method or maybe you’ve watched a persuasive documentary on one of the streaming services. To answer this big question, I brought in the big guns, Professor Louise Burke OAM. Affectionately dubbed the godmother of sports nutrition, she is an Australian sports dietitian with over 40 years of experience! She is the author of over 350 papers in peer reviewed journals and book chapters and is the brains behind the Supernova research series looking at the LCHF diet in elite race walkers. On the podcast, I asked her the big questions: Why are we so obsessed with the LCHF diet & endurance performance? What did Supernova 1-6 tell us about the effects of a low carb, high fat diet on endurance performance? What happens physiologically during fat adaptation vs carbohydrate fuelling? How long does it take to fat adapt yourself? Why do fat adapted athletes then fuel with carbohydrate on race day? How long does it take to go from fat adaptation to efficient carbohydrate fuelling? In one word - does the Low Carb High Fat diet enhance endurance performance? Tune in! It’s a goodie! LINKS: Connect with Louise Burke on Twitter To get your nerd on, dive deeper into some of the more recent LCHF literature with these key papers: 2021. Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability https://pubmed.ncbi.nlm.nih.gov/32697366/ 2021. Ketogenic low-CHO, high-fat diet: the future of elite endurance sport?https://pubmed.ncbi.nlm.nih.gov/32358802/2020. Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible https://pubmed.ncbi.nlm.nih.gov/32497061/ Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/triathlonnutritioncalculator Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

There are some big things happening in the sports nutrition space at the moment. Here are six trends I’m seeing in sports nutrition for 2023. Some are new-ish, while others have been trending for a little while now but don’t seem to be going away anytime soon. Blood Glucose Monitoring Higher Carbohydrate products and ratios of carbohydrate types in sports nutrition Gut training The paradigm shift in body composition for triathlon Keto or Low Carbohydrate High Fat Diets Vegan and plant-based eating If you’re confused about all of the conflicting information when it comes to triathlon nutrition, hit pause for a second and make sure you have the foundations in place first and foremost. If you are ready to work on your triathlon nutrition and experience life changing results, join us inside the Triathlon Nutrition Academy! But be quick - Doors close tomorrow! Head to dietitianapproved.com/academy now. 2023 is going to be your best year yet! What are you waiting for!? LINKS: Doors to the Triathlon Nutrition Academy program are open until 6pm AEST on January 28th! Make sure you join us before they close again until July! Head to: dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee 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 it is the secret to becoming a better triathlete. But how do you unlock your Supercharged Zone? You need to train You need to eat to support that training My job, as an Advanced Sports Dietitian is to fast track your success when it comes to triathlon nutrition. Working with triathletes for many years in private practice and through my role at Triathlon Australia, I noticed there were some key elements triathletes needed to dial in first as a priority, to feel supercharged. Introducing, my SUPERCHARGED Triathlete Formula… The SUPERCHARGED Triathlete Formula Recovery Nutrition Pre-Training Nutrition Periodisation Run Fuel Ride Fuel Carb-Loading Hydration Supplements – the right ones that will benefit you, not burn a hole in your pocket I dive into each and every one, in detail, inside the Triathlon Nutrition Academy. I’ll teach you why it’s important, then how to do it. And every week you get to pick my brain, live in Power Hour, to make sure you have your very own custom plan, that’s perfect for you. Triathlon Nutrition Academy Doors open TOMORROW on January 21st! If you think nutrition is the missing link for you, come and join us! I will teach you everything you need to know, to feel like a SUPERCHARGED triathlete! Head to dietitianapproved.com/academy now. See you on the inside! LINKS: Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp It's a live online event running from the 23-25th of January Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/triathlonnutritioncalculator Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

Introducing our first Triathlon Nutrition Academy Alumni! Jill Gaudio, Luis Franco Marin and Jason Currie have all just finished 12 months of working on their triathlon nutrition. As a result of understanding fuelling for swim, bike and run, Jill improved her 5km run time by 8 minutes, her 10km run time by 7 minutes and is cycling 6km/hour faster on the bike compared to 12 months ago. She’s fuelling and recovering better and as a result has gained muscle mass and decreased fat mass - the ultimate body composition outcomes for a triathlete looking to lean up, without affecting training performance. Luis has struggled to maintain his weight for 10 years and kept getting lots of niggly injuries. Every time he increases his training volume, he drops weight, and not in a good way! But over the last 12 months, he’s managed to not only maintain weight, but actually gained 2kg despite ramping up training to race in two 70.3 half Ironman distance events. Jason, our token crazy enduro athlete, came into the program never having a race nutrition plan. He’d just completed 12 Ultra’s in 12 months (see, crazy!?) and nutrition was his blind spot. Sunshine Coast 70.3 was his first ever race with a race nutrition plan, developed with a sports dietitian and he took 51 minutes off his personal best time! If you are ready to work on your triathlon nutrition and experience the life changing results these three have, join us inside the Triathlon Nutrition Academy! Doors open soon on January 21st! Head to dietitianapproved.com/academy now. What are you waiting for!? LINKS: Doors to the Triathlon Nutrition Academy program open again soon on January 21st! Make sure you’re on the waitlist for a special bonus coming out next week: dietitianapproved.com/academy Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp It's a live online event running from the 23-25th of January Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/triathlonnutritioncalculator Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

Is it just me or is there a whole lot more nutrition BS out there at the moment? Unqualified advice givers spruiking the latest fad diet, detox and quick fix. Put down that juice cleanse and listen up! The New Year period often brings about lots of goal setting and ideas to improve your life. But instead of going guns blazing in January, only to crash and burn come February… let’s set 2023 up for success. Listen in for my practical tips on what NOT to do this year. And things you need to START doing if you want to actually achieve your health and fitness goals. Let’s stay on track in 2023 so you can create sustainable long-term change. We need to stop thinking about our health as a stop and start thing. Health is not time sensitive. As an endurance athlete, we need to play the long game! LINKS: Doors to the Triathlon Nutrition Academy program open again on January 21st! Make sure you’re on the waitlist for a special bonus coming out next week: dietitianapproved.com/academy Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/triathlonnutritioncalculator Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApprovedSee omnystudio.com/listener for privacy information.

Here's one of our most popular episodes ever (from our archives) - 3 reasons why you aren’t losing weight, despite training the house down. Are you frustrated you can’t seem to reach your body composition goals? You train more than most people but still have a little excess body fat to lose. Are you constantly trying to eat a little less to burn more fat and end up starving all the time? Or absolutely wrecked after training? That is definitely no way to live 🙅🏻‍♀️ Listen in as I give you 3 reasons why leaning up seems elusive. It may not be as complicated as you think 😉 LINKS: Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy To work with me 1 on 1: www.dietitianapproved.com/services Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: https://wwww.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

Another of our listener favourites to share with you as we head into the holiday break. In this episode, I talk you through one of the biggest issues I see faced by triathletes...fuelling for training. And why it’s so important to have a specific strategy for different types of training sessions. Should you eat before exercise? And if you do, what should you eat? Listen in to find out…. LINKS: Website: www.dietitianapproved.com Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy Instagram: @Dietitian.Approved Facebook: https://wwww.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.

Today's episode is one of our listeners favourites back when we first started The Triathlon Nutrition Podcast back in August 2021! This is all about the mistakes I commonly see clients make with their nutrition. Over the last 13+ years of practice, I’ve seen it all! But there is definitely common themes in what triathletes tend to do BEFORE they’ve had evidence-based sports nutrition advice (from someone that knows the ins and outs of the sport). They are: Eating the same thing each day Doing a poor job of recovery Under-fuelling hard/long sessions Don’t have a race plan Get their nutrition advice from the wrong places Listen in as I walk you through each of these mistakes and how to avoid them! If any of these mistakes resonated with you - don't stress! They're an easy fix with the right advice and some guidance on specific strategies FOR YOU! You’ll feel so much better for it and will finally start performing to your true potential. To check how well you’re doing with your nutrition – download my FREE 50 point checklist to Triathlon Nutrition Mastery here: www.dietitianapproved.com/checklist If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy! LINKS: Website: www.dietitianapproved.com Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy Instagram: @Dietitian.Approved Facebook: https://wwww.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved www.dietitianapproved.com/academy Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.

From awards, business grants, new team members, podcasting, Academy athlete awesomeness and launching from Byron Bay, we’ve had a cracking year! In our final podcast episode for the year, I’m taking you behind the scenes at Dietitian Approved headquarters. It’s not my usual practical triathlon nutrition advice. I lift the curtains on what we’ve been up to and give you some insight into what we've got planned for 2023 and beyond (after a break to reset!) LINKS: Doors to the Triathlon Nutrition Academy program will open up again in January. If you’re interested in joining us, pop your name on the waitlist for a special bonus now: dietitianapproved.com/academy Grab your copy of our Festive Season Survival Guide: dietitianapproved.com/festiveUse code TNA to get $12 off! Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

Is it just me or has December come around much faster this year?! Before 2023 smacks us in the face, I’m here to help you survive the festive season over the next month so you’re not limping to the 2022 finish line. Hear me out…I’m not your typical carrot sticks instead of pavlova type dietitian. I’m not here to tell you how many minutes it’s going to take to run off that block of chocolate. I’m all about balance. But let’s not allow the silly season to call the shots. Because the last thing I want you to do is feel the need to crash diet come January. Tune in for a healthy serving of Dietitian Approved advice to help you survive the festive season. LINKS: Grab your copy of our Festive Season Survival Guide: dietitianapproved.com/festiveUse code TNA to get $12 off! Eating Mindfully mini-course: https://www.dietitianapproved.com/offers/2p5bUM9X Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp Join the waitlist for our January Triathlon Nutrition Academy opening here: dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

Who doesn’t love a bargain?! As we hurtle towards one of the most expensive times of the year, I‘ve got some cool food apps to help save you time and money. If there are any other apps that you love and use, let me know about them in the Dietitian Approved Crew Facebook Group LINKS: Here are the apps I talked about it todays episode: Eat Club: eatclub.com.au Super Cook: www.supercook.com Frugl: www.frugl.com.au Half Price App: Apple Android Happy Cow: www.happycow.net Shopback: https://app.shopback.com/cD1uTFKEZub Give the gift of health and fitness this Christmas with our Dietitian Approved Festive bundles www.dietitianapproved.com/shop Check out our Dietitian Approved Recipe Database: www.dietitianapproved.com/recipes Learn more about the Triathlon Nutrition Academy program dietitianapproved.com/academy Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

As a triathlete that has to train for not one, but three sports, life can be fairly hectic. So when we’re training, we want to make sure we’re getting the best bang for our buck out of our sessions. There’s no wasted ‘junk miles’ or sessions that aren’t helping us reach our goals. Whether you do your own programming, are part of a squad or have a coach, there are some essentials training sessions you’re going to need to include as a triathlete. Generously sharing his knowledge with me is TriDot coach, John Mayfield. Over the past 10 years, John ​has coached hundreds of athletes ranging from first timers to Kona qualifiers and professional triathletes. Personally he just raced Ironman Florida with a new PB of 10:57 hours. John walks us through two swim, bike and run sessions you need to be doing. And hang around to the end for his BONUS tips on how to improve your transition. LINKS: Connect with John Mayfield on Facebook HERE John is a USAT Level II and Ironman U certified coach who leads TriDot’s athlete services, ambassador, and coaching programs. Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy Register for the online Triathlon Nutrition Training Camp here: www.dietitianapproved.com/camp Running from January 23-25th Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

If you’ve ever struggled in the afternoons, listen to this! Three-thirty-itis is real. Do you crave sweet in the afternoons? Do you crash and need to take a nap? Do you reach for more caffeine to get you through? If any of that sounds like you, chances are your nutrition is not right. But it is easy to fix with the right knowledge. There are a few things you can look at to prevent the afternoon slump. Listen is as I walk you through the big ones. LINKS: Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy Register for the online Triathlon Nutrition Training Camp here: www.dietitianapproved.com/camp Running from January 23-25th Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee 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. So what are you doing to prepare for your next triathlon event? LINKS: Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

If you’ve ever had a break from training, there are a few key things you need to do with your nutrition on your return. Maybe you’ve been sick or injured, gone on a triathlon free holiday (who even are you?!), you’ve taken a few weeks off after a key event or had something personal come up that’s been a handbrake on your training. Whatever the reason, this is an important time to prioritise your nutrition strategies. To ensure you’re putting in the right building blocks, at a time when your body is really receptive. Listen in as I give you five nutrition tips to make the transition back into regular triathlon training a smooth and easy one. LINKS: Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

From boxer to triathlete. Michael Welsh or ‘Welshy’ takes you behind the scenes of his Sunshine Coast 70.3 Race Nutrition Plan. Michael’s main goal was to go fast and to focus on racing. For his third triathlon race of this distance, he didn’t want a complicated race plan where he was constantly chewing or having to remember what he was up to. As a result of getting a triathlon specific sports dietitian in his corner, he managed a 4:15 race, 15 minutes faster than what he was expecting! LINKS: Join the waitlist for our January Triathlon Nutrition Academy opening here: www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

Athletes that have a race nutrition plan, perform better than those that don‘t. Over the next two episodes, I’m going to lift the curtain a little on two TNA athletes and their race nutrition plans for Sunshine Coast 70.3. And show you how different they can be for the exact same race. Consider it a little case study! To kick us off for Part 1, Jason Currie shares his race nutrition plan that resulted in a 51-minute PB! It was the first time Jase has ever had a plan, developed as part of the Triathlon Nutrition Academy program. It’s perfect for Jase and what he needed. When I work with a triathlete on their race nutrition, we develop a plan that’s customised specifically to them and their race. No two plans are ever the same. There is no one size fits all and there is certainly no generic. LINKS: Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the show See omnystudio.com/listener for privacy information.

Recently I did a fun little experiment on myself. I did a BIA (Bioelectrical Impedance Analysis) scan BEFORE a 1-hour gym session and again immediately AFTER. I was inundated with requests to share what happened and why I don’t recommend these scans. So here are the results: BEFORE TRAINING Weight: 61kg. The report suggested I needed to gain 1kg to get to 62kg Height: 169.8cm Skeletal Muscle Mass: 25.9kg Body Fat %: 23.1% Visceral Fat Level: 5 BMR: 1383kcal Bone Mineral Content: 2.95kg AFTER TRAINING Weight: 61.1kg. The report suggested I needed to lose 0.3kg to get to 60.8kg by increasing 0.7kg of muscle and decreasing 1kg of fat Height: 168.2cm - I shrunk Skeletal Muscle Mass: 25.4kg - I lost 0.5kg of muscle Body Fat %: 24.6%. Increased by 1.5%!! Gained 900g fat Visceral Fat Level: 6 - increased BMR: 1365kcal - decreased Bone Mineral Content: 2.84kg - decreased Hopefully, this highlights that these scans are not the best tool for monitoring changes in body composition. They are very easy to manipulate and results can vary significantly - up to 8% variance has been seen in the literature! If I can gain 900g of body fat, lose 500g of muscle and gain almost a centimetre in my arm circumference in an hour - what hope do you have of assessing accurate change over 4 weeks?! There is absolutely no point in measuring something if it cannot accurately track progress. Save your $. You’re welcome :) LINKS: Go back and listen to episode 32 on how BIA scans work and why I think they’re a waste of money HERE To book in to our monthly skin fold clinic in Brisbane - Book Online HERE Just three spots left for October. Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

New research highlights the actual energy (kcal/kJ) absorbed from nuts was significantly less than what’s on the food label. The energy content of all food globally is done using the Atwater System - a system founded more than 120 years ago by Wilbur Atwater. But this system is flawed - it doesn’t take into consideration what happens inside our gut and how our body metabolises food. Nuts and seeds have a tough fibrous exterior. We don’t fully break them down to extract the energy from them or absorb the fat. A portion remains ‘locked’ into their fibrous cell walls and excreted out. In a new systematic review (presented at the Dietitians Australia conference but not yet published) from the research team at the University of Wollongong, 21 published studies on the topic were pulled together to summarise what we know so far. They discovered that: Almonds had 18.5 kilojoules per gram - 26% less than measured by the Atwater system Walnuts had 21.8 kilojoules per gram – 22% less than measured by the Atwater system Cashews had 20.5 kilojoules per gram - 14% less than measured by the Atwater system Pistachios had 22.6 kilojoules per gram - 5% less than measured by the Atwater system Which is an important reminder that calorie counting should be used as a tool rather than a strict mandate. So don’t be afraid to start including a healthy 30g (1.06 ounce) serving of mixed nuts and seeds on a daily basis! LINKS: For more on why I don’t think you need to calorie count as a triathlete, listen to Episode 59 HERE Read the 2012 study on almonds HERE Website: www.dietitianapproved.com 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 showSee omnystudio.com/listener for privacy information.

Ultra355 is a 3-day endurance event not for the faint-hearted. Over three big days, you swim 5km, ride 300km and run 50km. Day 1 - 5km swim + 100km Bike Day 2 - 200km Bike Day 3 - 50km run Recently Triathlon Nutrition Academy athlete Jody Walker competed and not only finished as the first female overall, but also smashed a bunch of course records in the process. Woohoo!! So naturally, we asked her to jump on the podcast and share her experiences with you. What made her want to do Ultra355 What type of training prepares you for a 3-day endurance event What nutrition training did she have to do in the lead-up What strategies she implemented throughout the 3 days to ensure she could back up and go again despite being tired and fatigued Her advice for anyone thinking about doing Ultra355 To connect with Jody - Find her on Instagram LINKS: Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the show See omnystudio.com/listener for privacy information.

Triathletes love data. But not all data is useful or beneficial to helping us reach our goals. Calorie counting is one of them. It can be overwhelming. And there are limitations to both estimating energy intake and energy expenditure - tune in to hear more on this! You don’t need to count calories and track everything you eat to be successful in the sport. Or to reach your ideal body composition. I can help you achieve your goals WITHOUT tracking calories. Does that make you heave a sigh of relief? If you want to learn to eat to fuel your body, without having to track everything that you put in your mouth, come and join us inside the Triathlon Nutrition Academy! \ Doors close TOMORROW at 6pm SHARP AEST Saturday 17th September until 2023!! Last call if you’re ready to feel supercharged! LINKS: Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

Let’s be honest. There are many mistakes triathletes make with their nutrition. You need to understand how to recover properly for YOU - most triathletes suck at recovery nutrition (no offence). You ​​also need to fuel properly DURING training. You need a different strategy for different types of sessions, where you are in your race season, what your goals are etc etc etc. I see a lot of triathletes under fuel because they think this will assist with weight loss. A recipe for disaster and still not getting to the ideal body composition you’re chasing. But the BIGGEST mistake triathletes make with their nutrition….is….. You’ll have to listen to find out 😜 Stay to the end for my solution to avoiding this big mistake! DOORS to the Triathlon Nutrition Academy OPEN TOMORROW!! Woohoo! LINKS: To learn more and join our program, head to www.dietitianapproved.com/academy Register for the Triathlon Nutrition Training Camp13-15th September www.dietitianapproved.com/camp Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: https://wwww.facebook.com/DietitianApproved Website: www.dietitianapproved.com The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

I believe in the power of nutrition. It really is the fourth leg! Putting on my Advanced Sports Dietitian's hat, I love to take the science and translate that into information and practical advice that triathletes can understand and trust - knowing it will help them to unlock their true potential - to train harder, recover faster and perform at their BEST. Within the Triathlon Nutrition Academy, the goal is to not just give triathletes nutrition advice for their next race or their next season - it's to have them understand nutrition and what that looks like for them - the WHY and the HOW - so they have that knowledge to take with them FOREVER! As triathlete and Triathlon Nutrition Academy foundation member, Sue Swindon, said so eloquently when I spoke to her recently, "Taryn you provide the "NO BS" approach to nutrition". And it's true - I'm not about quick fixes and diets. What we provide within the Triathlon Nutrition Academy is not just a quick fix, eight week challenge. We cut through the noise and give you that real understanding - something you can take with you forevermore! Take a listen to this week's podcast and see if you can relate to Sue's triathlon journey - from frustration, stress and confusion - to, now, a sense of understanding, empowerment, an excitement about food and nutrition, a joy of eating (for sport and for life) and a very real sense of community. DOORS OPEN SEPTEMBER 10th! LINKS: Register for the Triathlon Nutrition Training Camp13-15th September www.dietitianapproved.com/camp To save your seat at the Triathlon Workshop in BrisbaneSaturday September 3rd, 1-4pm www.dietitianapproved.com/triathlonworkshop Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved Website: www.dietitianapproved.com The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

Our body and our health are one of THE MOST important things in life. Yet why don’t we prioritise it? When we get stressed, busy and time-poor, nutrition is often the first ball that gets dropped. As you know, I’m a big advocate for nutrition. It’s the difference between a good athlete and an excellent athlete. Your body is the number one thing that will get you to the finish line. Yes, you have to train to get there too, but I encourage you to RESPECT your body and your health more. Your body is your temple. When you’re retired, it’s what you’ve got left. Let’s not ruin it now. Control the controllables – what you put in your mouth is controllable. Yet as triathletes, we get preoccupied with the latest gadgets and technology. This is your kick in the butt to invest in your body + health. It’s the only one you’ve got *rant over * DOORS OPEN SEPTEMBER 10th! LINKS: Register for the Triathlon Nutrition Training Camp13-15th September www.dietitianapproved.com/camp To save your seat at the Triathlon Workshop in BrisbaneSaturday, September 3rd, 1-4pm www.dietitianapproved.com/triathlonworkshop Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

When it comes to triathlon nutrition – there is A LOT you can do to maximise your performance. You probably how much there is you can do.don’t even realise My goal with this podcast is to get you to start thinking more about what you’re putting in your mouth. Because nutrition really is the fourth leg of triathlon. Once you’ve figured out the basics of swimming, cycling and running all together – nutrition is the next thing you need to turn your attention to, BEFORE you drop $20,000 on a new bike! This is your permission slip to invest in your health. After all, your body is what’s going to get you to the finish line faster. And the right nutrition NOW, will set you up for long term health in the future. So that when you’re old and can no longer do triathlon anymore, you haven’t done long term damage to your body. Tune in for my triathlon training nutrition 101 tips - the foundations you need to start implementing to get the competitive edge. To see how well you score on this front, and perhaps what areas you need to focus on to be better, take my Triathlon Nutrition Calculator quiz. www.dietitianapproved.com/triathlonnutritioncalculator TRIATHLON WORKSHOP - Brisbane, Australia If you live in Brisbane, Australia (or are happy to travel), come along to our live, in person Triathlon Workshop! Together with our resident exercise physiologist and triathlon strength and conditioning coach Huw Darnell, we are helping you get the competitive edge. Fast track your success in the sport with key pillars of movement you're probably not taking advantage of. Make sure you’re nailing your recovery nutrition with my 5 simple steps. When: Saturday September 3rd, 1-4pm To save your seat and get the details, head to www.dietitianapproved.com/triathlonworkshop LINKS: 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 showSee omnystudio.com/listener for privacy information.

3 ticket items that will make a huge difference to your training and racing as a triathlete. BIG I’m not going to lie, there are so many things you should be doing to get the most out of your body when you train for 3 sports. It’s not as simple as train, eat, sleep, repeat. But, I’ve whittled the long list down to just 3 things you should be doing These are our triathlon nutrition foundations where you get the best bang for your buck.every.single.day. Instead of chasing shiny objects and doing the one percenters first – you need to build a solid foundation for those more advanced strategies to even work. - Brisbane, AustraliaTRIATHLON WORKSHOP If you live in Brisbane, Australia (or are happy to travel), come along to our live, in person Triathlon Workshop! Together with our resident exercise physiologist and triathlon strength and conditioning coach Huw Darnell, we are helping you get the competitive edge. Fast track your success in the sport with key pillars of movement you're probably not taking advantage of. Make sure you’re nailing your recovery nutrition with my 5 simple steps. When: Saturday September 3rd, 1-4pm To save your seat and get the details, head to www.dietitianapproved.com/triathlonworkshop LINKS: Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

❗️ Let’s get controversial! ❗️ For many years carbohydrate fueling targets during exercise have been set at around 90g per hour for endurance exercise. But recently, a paper was published in elite mountain marathon runners who pushed the limits and hit more aggressive targets of 120g of carbohydrate per hour, while running hard! I’ve seen many age-group athletes boast about how they’ve hit this target or are trying to achieve this in their own training. But because I want you to have all the facts, I’ve dedicated this episode to explaining why this might not be the best idea for YOU. In this episode, I explain the research paper, the methodology, athlete characteristics and the findings with my Advanced Sports Dietitian critical thinking cap on. I also take things one step further by explaining the practicalities of how this research could be applied to you, and why this is probably a mistake for many age-group triathletes. Tune in for a different perspective and unbiased opinion on what’s the best way to fuel well and perform at your best as a triathlete. LINKS: Link to original paper for some light reading 😆 : https://www.mdpi.com/2072-6643/12/5/1367 Viribay A, Arribalzaga S, Mielgo-Ayuso J, Castañeda-Babarro, Seco-Calvo J, Urdampilleta A. Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients 12(5), 1367, 2020. doi: 10.3390/nu12051367. Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

🎉🥂Holy crap we are 1! I can’t believe how fast the time has gone. 1 year ago we launched the Triathlon Nutrition Academy podcast out into the world! 52 episodes have reached your ear holes all around the world from my tiny cupboard in Brisbane, Australia. To mark this momentous occasion, I asked the legend Stef Hanson to turn the microphone around and interview me on my own podcast! 🤣 There is no one more perfect for the role than the former chief of Witsup. To celebrate, Stef asks me the deep questions: Why I started the podcast What we’ve achieved in the last 12 months Why I’m so passionate about spreading the evidence-based nutrition message The moment I realised I was in the right profession as a sports dietitian My goals and aspirations for the podcast What I find challenging about podcasting and what I’ve learnt from my experiences so far Where the podcast is heading in the next 12 months Tune in for a peek behind the scenes of the Triathlon Nutrition Academy podcast. The ONLY nutrition-specific podcast for triathletes IN THE WORLD 🌍 yewww! Thanks so much, @stefhansonproductions 💞 LINKS: Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. 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 showSee omnystudio.com/listener for privacy information.

Not all protein powders are created equal. But what one is the best for endurance athletes? As a Dietitian, I definitely have a food-first philosophy. It is incredibly easy to get enough protein from your diet without the need to supplement. But there are some situations where a protein powder MAY be useful for certain athletes. If you’re thinking about using protein powder, the three questions you need to ask yourself are: 1. Why am I using this? 2. Is it safe? 3. Is it necessary? It’s all too easy to get caught up in clever marketing and the popular opinion that supplements are needed for optimal performance! Once you’ve answered these questions, the next step is choosing the best protein powder for you. In a very saturated market, what should you look for when buying a protein powder? All of these questions have been answered for you in this week's episode! Tune in to find out! LINKS: Discount Codes: Use code TNA to get 10% off Pro4mance Get 10% off VPA Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

Despite not being a focus of the Triathlon Nutrition Academy program, weight loss, or body fat loss is a surprising side bonus for many of our athletes. Renee is a great example of how eating more strategically, instead of constantly trying to eat less and cutting carbs can lead to body fat loss, without really trying. In this episode, Renee shares with you her nutrition journey prior to seeking support from an endurance sports dietitian specialist. She’s been on a big ride (pun intended) and has seen many nutritionists, dietitians, naturopaths etc. Some of the key light bulb moments she’s realised about eating for triathlon… You don’t have to count calories to lose weight💡 💡 Eating more carbohydrates hasn’t led to weight gain 💡 By eating more strategically around training, it’s easy to achieve your body composition goals 💡 Understanding how to fuel for swim, bike, run has led to more energy and better performance in training Doors are sneakily open for our email list subscribers to the Triathlon Nutrition Program right now! If you are not on the list (what have you been doing?!), head to and get your name on the list now. Then check your inbox for your secret invitation. Doors close again on Sunday the 17th of July at 7 pm AEST. Be quick! LINKS: Subscribe to our email list: www.dietitianapproved.com/subscribe Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

Triathlon is a crazy sport. You’re up early, home late and when you juggle work, family, and household jobs, it can be easy to let your relationship slide. Particularly through the build of a key race like 70.3 or Ironman where training hours are high. So often I see couples and families break down because of triathlon. It can put a huge strain on your relationship, particularly if your other half is not involved in the sport!Now this might seem completely left field for a triathlon nutrition podcast but bear with me! I’m here to help you, in any way I can. I’ve got the nutrition side covered (well mostly!) and I’m bringing in the big guns to help you in other areas.In this episode, I’m joined by Couples Therapist, Sexologist and Sex Therapist, Isiah McKimmie. She's sharing some really practical, actionable tips you can implement to stay connected with your partner and help your relationship thrive.Anyone can benefit from these great tips from Isiah. Whether you’re doing an Ironman or simply trying to balance all of the things in life.LINKS:​​Connect with Isiah on InstagramWebsite: www.isiah-mckimmie.com For your copy of Isiah's FREE Guide to Strengthening Your Relationship, click HERE Learn more about the 5 Love Languages and take a free quiz: HERE Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30 am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academyWebsite: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

How do you know if you’re eating enough to support training for three sports? The body is smart. It will give you some warning signs if you’re not fuelling properly. Some warning signs will be a light touch like a feather, others will be harder like a brick being thrown at you or louder still, like being hit by a truck 🚚. Here are a few signs you’re not eating enough: You’re not training well and/or your motivation to train is low You’re not recovering very well or quickly enough You keep getting annoying niggly injuries You continuously get sick or can’t seem to shake things You have weird or exacerbated gastrointestinal issues Your menstrual function is light, irregular or completely absent (if not overridden by contraception) Your sex drive is reduced You have restriction and/or binging behaviours with food So what can you do about it? Tune in to find out! Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). First one coming up Thursday 7 July. Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. LINKS: Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

Hydrogel technology is making a wave in the sports nutrition scene with products like Maurten hitting the market. But what is a hydrogel? And is it beneficial to endurance performance? Joining me on the podcast is exercise physiologist at the Australian Catholic University, Andy King. Andy co-authored the review paper on all of the research to date on hydrogels and their effect on endurance exercise performance. There is no one better suited to answer these questions for us! In this episode we cover: What is a hydrogel? How does it work? Are there any negative effects of using a hydrogel compared to regular sports drinks and gels? What does the research to date say - Does a carbohydrate hydrogel improve exercise performance? Does a carbohydrate hydrogel improve gastrointestinal tolerance compared to regular sports drinks and gels? Is the premium price of hydrogel products worth the investment? LINKS: Connect with Andy King on Twitter​​ Read Andy’s review paper HERE: Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise Read Josh’s paper here: Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance Join the to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Dietitian Approved Crew Facebook Group Website: www.dietitianapproved.com Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

​​Are you sick of sucking back gels and sports drink all the time? Are you looking for more real food options to use during exercise? Over the years, I’ve definitely seen a movement away from commercial sports nutrition products to more real foods on the bike. But what types of foods are going to help your performance? In this episode I walk you through: When is the best time to use real foods in training? What types of real foods are good for on the bike? What types of foods should you avoid on the bike? Where to find recipes to make your own bike fuel Get your copy of my Fuel Your Adventurerecipe book which includes evidenced-based, real food ideas that give you a good hit of carbohydrates, electrolytes and even protein. These recipes still provide enough fuel for what you need but the advantage of lots of other nutrients as well. I’ve even included some savoury options for those who just can’t stomach any more sweet. LINKS: Join me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Dietitian Approved Crew Facebook Group Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

Eating for optimal health and performance doesn’t happen by accident. Think of the food choices you make when you’re time poor or in a rush… You’re more likely to get takeaway or eat out You’re more likely to grab and go whatever is available, quick and easy to fill a hole You’re more likely to eat a bowl of cereal for dinner You’re more likely to smash a protein shake after a session and go to bed without ticking all of your recovery boxes Let me teach you some of the strategies I use to help my athletes eat better, even when they’re time-poor. A little bit of time spent in preparation and organisation goes a LONG way when you’re trying to juggle training, work and family commitments! If you learn something new and implement one or more of these strategies, please let me know! I’ll help you earn your organisation ninja black belt too 🥋😉 LINKS: Download a copy of my free Weekly Menu Planner Template here: https://www.dietitianapproved.com/planner Get my FREE Recipes here: https://www.dietitianapproved.com/recipes Get access to the Dietitian Approved Recipe Database here: https://www.dietitianapproved.com/recipedatabase Get a Dietitian to plan your dinner meals every week here: https://www.dietitianapproved.com/MenuPlanning Website: www.dietitianapproved.com Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

Now that the colder months are upon us, it’s time to be proactive with our nutrition for the best immune system defence. For active people, immune function plays a role not only in fighting off infections but also in promoting tissue repair to recover from exercise and injury. To function properly, the immune system requires lots of nutrients – both macro and micronutrients. For a triathlete under a heavy training load, requirements are even higher putting you at risk of a suppressed immune system if you’re not meeting your needs. To help you stay well over the colder months, I’ve put together a few key points to keep you firing on all cylinders this winter!LINKS: Website: www.dietitianapproved.com Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

Caffeine is a well-established performance booster. Is it beneficial for endurance performance? Heck yes! But more does not equal better when it comes to caffeine supplementation. It’s about finding the lowest dose to give the greatest effect, without the negative effects. How is caffeine absorbed? How does caffeine work? What are the negative effects of too much caffeine? Where else can you get caffeine from without needing to use tea and coffee? Tune in to find out! LINKS: Get 20% off Revvies by using the code 20TNA at checkout when you spend $20 or more. Australia: https://revviesenergy.com UK: https://revviesenergy.co.uk US: https://revviesenergy.us NZ: https://revviesenergy.co.nz Website: www.dietitianapproved.com Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.

I’m a big advocate for triathletes implementing strength into their training program, but not many do it! Maybe it’s because you’re worried about getting too sore, or putting on too much muscle mass and affecting your power to weight ratio, you have zero time, or maybe it’s because you have no idea what you should be doing! As an Advanced Sports Dietitian, this is not my area of expertise. So joining me on the podcast is Exercise Physiologist, Huw Darnell, who specialises in strength and rehabilitation for triathletes. He has worked with many triathletes of all levels, from age-groupers to the elite. He does this through his online program, The Tristrong Performance Program which is the perfect way to get some qualified, evidence-based help in implementing some strength training into your program. Huw is all about building bulletproof bodies that are injury resilient with greater capacity. Exactly what you need to be strong and injury-free heading into race season! LINKS: Connect with Huw on Instagram Learn More about working with Huw and the Tristrong Performance Program - and online strength, rehabilitation and injury prevention program to bulletproof your body Website: www.dietitianapproved.com Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.