Afleveringen
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Struggling to hit your training targets—even though you're doing all the "right" things?
Your gear is dialled in. You’re ticking off sessions and watching those green boxes stack up in TrainingPeaks. But deep down, you’re wrecked. Tired all the time. Sore for days. Motivation? Slipping fast.
Or maybe you're trying to shortcut your way to better performance with every new gel, bar and supplement on the market—still waiting for something to actually work.
Here’s the thing: most triathletes don’t have a clear, strategic nutrition plan. But once you start fuelling with purpose? Everything changes.
You train harder. You recover faster. And you finally start performing at the level you’re capable of.
In this episode, I’m breaking down five key signs your nutrition is holding you back—and exactly what to do about it. Let’s fix it.
LINKS:Download the FREE 5-part audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day https://www.dietitianapproved.com/mistakes
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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Picture this: you're a dedicated triathlete, passionate about your sport and you’ve got a chronic condition that complicates every step of your training.
My guest today is Tony Hampton and I’ll admit, he joined Triathlon Nutrition Academy (TNA) doubting whether I could help him at all. Spoiler alert - I did.
After navigating the complexities of Type 2 diabetes for over 25 years, Tony had tried everything to lose weight and get his blood sugar under control. He experimented with all sorts of diets and training regimens, but inevitably kept crashing when he hit the 2 hour mark.
Since working together in TNA, Tony’s results have been outstanding and in this conversation, we talk about his journey to weight loss, blood sugar control and what he’s learned about fuelling his body properly as a triathlete with type 2 diabetes.
Don’t Be Scared of Carbohydrates
One of the most significant shifts in Tony’s nutrition strategy was his approach to carbohydrates. Previously, he adopted a low-carb diet out of fear it would spike his blood sugar levels—a common misconception for those managing diabetes. Thankfully, Tony has now learned to view carbs as a necessary component of his fuelling strategy, particularly for endurance events.
Where he once consumed a mere 60 grams of carbohydrates for an entire 70.3 event, he now comfortably takes in 60 carbs per hour during his races. This dramatic change is bolstered by his use of a Continuous Glucose Monitor (CGM), helping him monitor and understand his body's responses in real-time.
Rising to the Challenge with Community Support
Tony is a pretty stubborn guy - he’ll admit it himself. And knowing he was determined to continue racing for as long as possible, I set him a race day weight challenge. Tony reflects on his experience during the challenge, the incredible support he received from his TNA cohort and the incredible results he saw, particularly in the loss of visceral fat.
Advice for Fellow Diabetics in Endurance Sports
No challenge is insurmountable with the right tools and knowledge and Tony’s advice to fellow triathletes grappling with diabetes is simple: don’t shy away from carbs. Learning to fuel properly—with the understanding that elevated glucose levels during intense exertion may be part of an effective strategy—is key.
There isn’t a whole lot of information out there for diabetics who want to participate in endurance sports. So, for any athlete dealing with diabetes out there, Tony's message is clear: don’t be afraid to explore, adapt, and fuel your body for success. Your journey could inspire not only your next personal best but also provide a roadmap for others facing similar challenges.
LINKS:
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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Zijn er afleveringen die ontbreken?
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If you're racing an Ironman this season and you don’t want to be disqualified, I’m sharing some crucial information you need to know. As of 17th of March, the Ironman rules have changed which means that your current hydration set up may now be illegal.
Ironman has introduced new race regulations that limit how much fluid you can carry and trust me, you don't want to be caught off guard by these changes.
Nobody has time to read the massive 34-page document outlining the new guidelines so today I’m breaking down exactly what the new rules mean for you. I’m sharing ways to tweak your hydration strategy and how to avoid penalties while still staying properly hydrated and fuelled for peak performance.
Why the New Hydration Rules?
The new limits on how much and where you can carry fluids on your bike are grounded in safety concerns. Excess weight, especially up front, can mess with your bike handling. So, by standardising hydration setups, Ironman aims to promote fair play and improve rider safety.
Here are the three main updates you need to know:
Front Mounted Hydration: Your tri bars or handlebar setups can carry a maximum of two litres (67.6 fluid ounces). This is a cap, not necessarily a goal. Rear Mounted Hydration: Similarly, you can have two litres at the back, but you mustn't exceed two bottles, each capped at one litre. Frame Triangle Storage: Any fluid stored inside the bike frame or between your legs doesn't count towards this limit. This is where you can get innovative to cater to your unique hydration needs.The Impact on Your Race Strategy
For any triathlete, these changes present a challenge, especially if you’re accustomed to carrying more fluid. Here’s how you can navigate the new landscape:
- Plan Your Aid Station Strategy: Prepare to depend more on aid stations. Plan your stops meticulously to swap bottles smartly, making sure you meet your hydration needs without exceeding new limits.
- Reassess Your Kit: Consider on-frame setups to balance weight distribution and compliance with the new rules. Modern TT bikes often feature integrated hydration reservoirs, which can be a game-changer.
- Tweak Your Hydration Needs: As you adjust your fluid intake plan, practice in training sessions to avoid surprises on race day. Never try something new on race day.
There is so much to consider when it comes to your bike nutrition, particularly the logistics of how to carry everything you need for your hydration and fuel. The most important thing is to be prepared. Have a solid strategy and get everything optimised so that you can fuel smart, ride strong and set yourself up for a killer run.
RESOURCES MENTIONED:
Triathlon Bike Fuel Masterclass
New Ironman race rules effective from 17th March
LINKS:
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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There’s a sneaky, microscopic invader you're probably overlooking and in this episode, âI'm joined by âDr. Heather Leslie, one of the world's leading researchers on microplastics, to shed some light on this topic that's both mind-blowing and crucial for anyone looking to optimise their performance and health.
Dr. Leslie is a renowned researcher specialising in plastic and chemical pollution and gained international recognition for her groundbreaking discovery of microplastics in the human bloodstream. In 2024, she established an independent consulting and research company based in Amsterdam.
During our conversation, we explore what microplastics are, how they get into our systems, their potential impact on our health and performance and most importantly, what we as triathletes can do to reduce our exposure.
True athletic excellence comes from addressing not just the obvious aspects of training, but also the subtle factors that influence our performance. In the case of microplastics, small changes to your daily nutrition and lifestyle choices can compound into significant benefits for both your performance on the race course and your long-term health.
RESOURCES MENTIONED:
Dr Heather Leslie Website: https://heather-leslie.com
Contact email: [email protected]
Linkedin: https://www.linkedin.com/in/heatheraleslie/
LINKS:
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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In a world obsessed with youth in sports, there's a quiet revolution happening among athletes in their 50s, 60s, 70s, and beyond. These masters of endurance aren't just participating – they're demolishing expectations and rewriting the rules of athletic performance. It’s fantastic to see, and gives me hope for my future as an ageing athlete.
That makes me sound old when in reality, I’m only just reaching my 40th year. I still feel like I can train in a similar way to what I did in my 20s - going hard with limited recovery. Though, perhaps that isn’t the smartest way to train as I age.
When I recently sat down with Joe Friel, the author behind 'Fast After 50', he revealed insights so powerful they're transforming how we think about aging in endurance sports. What he shared isn't just another training theory – it's a blueprint for athletic longevity that's backed by decades of coaching elite masters athletes.
What follows isn't just advice – it's a complete shift in how we approach athletic performance after 40. It has made me rethink my entire approach to training and actually highlights how much rest plays a role. I especially like the sound of that, with three young children I’m currently running around after. More rest sounds very good to me.
While anticipation builds for Joe's updated "Fast After 50," the principles in his current work remain foundational. The key insight isn't just about training adaptation – it's about embracing the sophisticated interplay between experience, wisdom, and physical capability that defines masters athletes.
Joe made it clear through our conversation that your age isn't merely a number – it's a competitive advantage. As an older athlete you already have not just the wisdom to train intelligently, but the experience to execute with precision. The future for you as a masters athlete isn't about defying age – it's about defining it on your own terms and training for the life you want to live.
RESOURCES MENTIONED:
HRV4 Training
Fast After 50 - Book
Joel's Website
LINKS:
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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
See omnystudio.com/listener for privacy information.
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If you're a masters triathlete, you might think your PR days are behind you. But here's the thing: with the right nutrition strategy, you can absolutely continue to dominate in triathlon well into your later years!
I'm not just talking about finishing - I'm talking about competing at your absolute best.
The reality of being a masters triathlete is that your body has different needs than your younger training buddies. But this isn't a limitation - it's an opportunity to get smarter about how you fuel. When you understand these changes and adapt your nutrition accordingly, you can maintain (and often improve) your performance.
Let's break down exactly what you need to know to keep crushing those finish lines.
References:
Reimers CD, Knapp G, Reimers AK. Does physical activity increase life expectancy? A review of the literature. J Aging Res. 2012;2012:243958. doi: 10.1155/2012/243958. Epub 2012 Jul 1. PMID: 22811911; PMCID: PMC3395188.
LINKS:
Download your free Blood Test Guide For Triathletes: https://www.dietitianapproved.com/bloods
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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Today, we're diving headfirst into the sweet and sticky world of fueling strategies with a showdown you didn't know you needed – Nerd Clusters versus Maurten Gels. Which one will emerge victorious as your ultimate race ally? Whether you're a seasoned triathlete or just dipping your toes in the endurance waters, my take on this may get you looking at candy in an entirely different way.
You might wonder how I ended up comparing candy to scientifically formulated sports nutrition. Well, it all started with a wild Instagram reel of a doctor fueling their Ironman entirely with Nerd Clusters. As you'd expect, this sparked a heated debate in our Triathlon Nutrition Academy Power Hour, and voilà – here we are, dedicating an entire episode post to dissecting this quirky yet fascinating question.
Tune in to find out who is crowned the winner!
RESOURCES MENTIONED:
Episode 47: https://www.dietitianapproved.com/47
Fuel Your Adventure Book: https://www.dietitianapproved.com/fuelyouradventure
LINKS:
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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âOne of the most common questions I get asked is, can you help me with triathlon nutrition as a vegan?
And the short answer is absolutely!
Sure, being vegan comes with a lot to consider and some nutrients you need to be extra careful with but you absolutely can thrive in this sport while sticking to a plant-based diet.
It's all about being educated and making the right food choices which is why I want to highlight some of the key nutrients vegans need to manage to make sure they’re ready to train, race, and recover efficiently.
1. Carbohydrates
Carbohydrate is king for endurance athletes. As a triathlete, carbohydrates fuel your swimming, cycling, and running. Luckily, vegan diets tend to be naturally higher in carbs. Focus on whole foods like oats, brown rice, and quinoa, which also provide protein as a bonus. Don't forget fruits like bananas and mangoes—they’re great for quick energy boosts before or after workouts.
2. Protein
Yes, you can meet your protein needs with a plant-based diet, but it requires some careful planning. Include tofu, tempeh, lentils, and legumes in your meals. Mix it up with edamame or roasted chickpeas for snacks. If you're struggling to get enough protein, consider adding a vegan protein powder to your routine. Just be sure to choose a quality product!
3. Iron
Iron is a game changer for energy and oxygen flow in your body, which is especially important for endurance athletes. It’s not just if you’re vegan, all triathletes (and especially women) are at a higher risk for iron deficiency. Include plant-based iron sources like lentils, spinach, and fortified cereals. Pair them with vitamin C-rich foods to boost absorption. It’s also important to regularly check your iron levels,so you can tackle deficiencies before they affect your performance.
4. Vitamin B12
B12 is crucial for vegans to monitor as it's mostly found in animal products. It supports red blood cells and nerve function. Look for fortified plant-based foods like nutritional yeast and some meat substitutes. Consider supplements if necessary, but always check the labels and choose wisely.
5. Calcium and Vitamin D
As a triathlete, strong bones are non-negotiable. Get your calcium from fortified plant milks, leafy greens, and tofu. Regular checks are vital, particularly if you’re training inside or live in less sunny areas.
6.Omega-3 Fatty Acids
Omega-3s are essential for managing inflammation, and while fish is the most known source you can get it from plants. Look at flax seeds, chia seeds, and walnuts, and maybe sneak them into your smoothies or morning oats for a healthy start.
7. Zinc
Don’t forget zinc, vital for recovery and immunity. Incorporate legumes, pumpkin seeds, and fortified cereals into your daily meals to stay strong and healthy.
So yes you can absolutely thrive as a vegan triathlete, it just requires thoughtful planning. Focus your diet around wholefoods, and consider supplements for nutrients like B12 and Omega-3s only if necessary. With everything dialled in, you'll notice a positive impact on your performance and recovery.
Interested in more guidance? Consider my triathlon nutrition kickstart course, or join my Triathlon Nutrition Academy for deeper insights and ongoing support. You deserve to not just survive, but thrive with your nutrition.
LINKS:
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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Welcome back to part 2 of my conversation with the incredible Mark Allen!
Dubbed the greatest endurance athlete of all time by ESPN, Mark is sharing the secrets behind his amazing results. Today, in particular, we’re focusing on mindset and motivation.
If you haven’t heard part 1 yet, I highly recommend you do that first so you don’t miss any of the wisdom he shares.
Mindset is a big part of triathlon training and races. Whether you’re gearing up for a major workout or standing at the start line, the thoughts running through your mind greatly impact your performance.
He shares the moment from his first triathlon when he realised what a difference they made. When a competitor passed him, he felt the doubt creep in, his body tightened up and everything started to feel harder. Taking a moment to clear his mind he was able to acknowledge there was still plenty of time to retake his positon. This allowed him to regain his stride and overtake the competitor, securing fourth place amongst legends like Dave Scott and Scott Molina.
A lot of people use affirmations to fight the doubt, and while it helped for training, Mark found they felt hollow when the fatigue of raceday sets in. Instead, quieting your mind reduces anxiety and allows you to give your best.
It’s also a great tool outside of racing. Whether it’s an intense workout or one of life’s difficult moments, the ability to pause and find that quiet is invaluable. Realising it’s okay to let certain tasks wait if a larger priority needs attention helps in balancing life and triathlons.
We then pivoted to an important aspect of training—periodisation. Mark suggests training should be broken down into manageable segments, so you can avoid risk of becoming overwhelmed.
Many athletes make the mistake of constant training without rest, which can lead to physical and mental fatigue. But Mark emphasises the importance of recognising and addressing feelings of burnout or self-doubt.
Sometimes a lack of motivation might be a signal to rest or recalibrate your goals.
This is particularly important for age groupers juggling various commitments alongside their training. It’s about consistency and realistic goal-setting—stretching just beyond your comfort zone to discover what you’re truly capable of.
Finally Mark shares how the lessons learned in triathlon can be applied to life. Accepting that achieving big goals often takes longer and requires more energy than anticipated can prevent burnout. And a mindset of patience and learning will make the journey rewarding, regardless of the outcome.
LINKS:
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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Mark Allen is one of the greatest triathletes of all time and I was lucky enough to sit down with him for today’s episode. ESPN hailed him as the greatest endurance athlete, and he’s impressively claimed victory six times at the Ironman World Championship. He’s an absolute legend!
During our conversation, Mark shared his insights into motivation, mindset, nutrition, and what it takes to succeed in triathlon. It was so juicy that I’ve split it into two episodes.
This week it’s part one, enjoy!
Mark’s triathlon journey began on a seemingly ordinary Saturday in 1982 when he stumbled upon the Ironman event on Wide World of Sports. He was initially horrified at the thought of doing a 2.4-mile swim, 112-mile bike ride, and marathon all in one day. Even though he said the athletes were “nuts” he couldn’t get triathlon out of his head, and it didn’t take long before he started training himself.
Mark's approach to competing is unique. He says he’s not really competitive, but his achievements say otherwise. For Mark, the real drive was personal growth a desire to see how good he could become. Even when competing, his focus wasn’t on beating others but on giving his best effort, regardless of where he finished. It’s an important reminder that as much as we might want to beat others, true victory lies in seeing ourselves improve.
My favourite thing to talk about with any guest is nutrition, and Mark definitely didn’t disappoint. He shared his experience starting triathlon in the early 80s. Sports nutrition was still developing, and athletes like Mark had to figure out what worked best for them through trial and error. He shared an early experience where he copied another triathlete and attempted to fuel for Ironman with 42 dried figs. He got about halfway before he realised it was a big mistake. Thankfully, over time, Mark has learned to create a nutrition plan that suited his body’s needs.
One of the most common challenges for triathletes is juggling the demands of training with everyday life. Mark emphasises the importance of consistency—not just in quantity, but in sustainable quality. He advises not to overcommit, which can lead to burnout, but rather to find a balance that allows for consistent training without compromising other aspects of life.
Key Takeaways from Part One:
Listen to Your Body: Just because a pro athlete swears by a particular diet or training regimen doesn't mean it's right for you. Personal experimentation and adaptation are crucial. Balanced Nutrition: A well-rounded diet that includes proteins and healthy fats is crucial! Consistency is Key: Maintaining a realistic and balanced training schedule sustains motivation and enhances performance. Mindset Matters: Competitiveness should be born out of personal growth and satisfaction, not comparison with others.Make sure you’re subscribed so you don’t miss next week’s episode where Mark and I delve deeper into mental training techniques and overcoming self-doubt!
LINKS:
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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Have you ever felt like no matter how hard you work, and how much training you do, you aren’t getting the results your capable of achieving?
I’m not surprised.
You’re probably falling into the same trap I’ve seen so many triathletes fall into, ignoring their nutrition.
While an excellent training plan is crucial for triathlon success, you’ll never be able to achieve your full potential if you’re overlooking the fourth leg – nutrition.
So today I want to share some of the common nutritional pitfalls I’ve seen over my years of working with beginner triathletes, Kona winners, and everyone in between.
Inadequate Fuelling: Many triathletes underfuel due to fear of carbohydrates or dieting backgrounds. This can lead to low energy availability and poor performance so important to fuel according to your training load and needs, not your fears!
Poor Recovery Practices: Recovery isn’t just an afterthought. It’s a crucial component of your regiment, and your recovery nutrition plan should be just as thought-out as your training plan. Make sure you’ve got appropriate nutrition planned at both ends of your training sessions, or you wont be able to perform at your best.
Over-Reliance on Supplements: Supplements should be just that – supplementary. Your focus should be eating a diet of whole foods with plenty of fruits and vegetables, not relying on flashy supplements and misleading marketing claims.
Inadequate Hydration: Everyone’s sweat and hydration levels are different, so if you’re relying on generic advice to stay hydrated, you’re likely falling short. To perform at your best, tailor your plan to your body’s unique needs, and the factors of your environment (like heat and humidity).
I've witnessed first-hand the transformative power that proper nutrition can have on triathletes. For instance, Steve Duquette achieved a 64-minute personal best at the Sunny Coast 70.3 after making targeted nutrition changes. Lynn, another athlete I’ve worked with, was able to reclaim her energy levels and qualify for worlds after simple diet changes.
So if you're ready to refine your nutrition and elevate your performance, consider joining the Triathlon Nutrition Academy. Inside you’ll get personalised guidance, community support, and recipe databases to streamline your nutrition journey.
Doors are open now but only for a short period, so don’t miss out!
LINKS:
Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
See omnystudio.com/listener for privacy information.
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Ever wonder what actually goes on in my Triathlon Nutrition Academy? Well you’re in luck!
For today’s episode, I invited three athletes - Ben Meier, Tony Hampton, and Kathleen Gilton - who have already been through the program, to share their experiences. We dive into how the program works, the issues they were facing when they started, and the differences they’ve seen in their performance.
Starting with Ben, he was a marathon runner before he started triathlon so running was his strongest leg. However, because his nutrition wasn’t up to scratch he became exhausted by mid-race and struggled in the run.
Through the Academy, Ben learned about periodised nutrition, mastering the balance of eating more during intense training periods and reducing intake during recovery phases. This adjustment was crucial in smashing personal bests and maintaining energy balance during races.
Kathleen returned to triathlon after many years and struggled with unpredictable GI issues during her training. However, with tailored guidance on nutrition specifics and carb-loading techniques, Kathleen regained her confidence and expanded her race goals.
Tony was struggling to properly fuel himself as a diabetic and wasn’t getting nearly enough carbohyrates or sodium. Through the academy, he learned how to adequately fuel his body even with diabetes, leading to improved recovery and race preparation.
Each of these athletes faced different challenges, but their key takeaway was the same: proper nutrition is essential. Whether you’re a beginner tackling your first triathlon or an experienced athlete looking to improve, nutrition makes all the difference. And that’s what the Triathlon Nutrition Academy is all about.
It’s packed with 36 masterclasses spread over nine months and tools like meal planners, hydration calculators, and spreadsheets for race day planning. The goal is to give you the knowledge, skills, and confidence you need to tailor your nutrition plan to your needs.
But it’s not just about the nutrition strategies; it's also about the community that comes with the program. Weekly live sessions provide an opportunity to ask questions and receive personalised advice, ensuring athletes are not only informed but also held accountable.
Tony mentions how this regular check-in has helped keep him on track, transforming his nutrition habits for the better. For Kathleen, having a strong support network has given her the confidence to take on new challenges!
So if you’re on the fence about joining the Triathlon Nutrition Academy, the message from our alumni is clear: dive in! No matter where you are on your triathlon journey, or what you’re struggling with, our program will guide you every step of the way to mastering your nutrition.
To learn more and to register, visit dietitianapproved.com/academy.
LINKS:
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
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Today, I’m thrilled to share a conversation with an incredible athlete, and member of the Triathlon Nutrition Academy, Steve Duquette. We’re going to discuss his performance at last year’s Sunshine Coast 70.3, where he smashed his PB by more than an hour. Listen in while he shares the strategies that helped him achieve this incredible result!
You might think a result like that comes from an easy race, but think again. Steve faced multiple unexpected challenges on race day, like waves that felt like a washing machine or blinding sun that knocked him off course. But thanks to his preparation, his training, and (of course) his nutrition, Steve persevered!
And, of course, the role of the community cannot be overstated. As part of our Supercharged Squad, Steve not only had access to what I teach but also the collective ideas and wisdom of the group.Recovery Nutrition was where it all started to click for Steve. It was something he had neglected, but once he started to prioritse it he saw a massive difference in his recovery and ability to train consistently.
It’s the point I’d recommend everyone start with if they’re looking to boost performance. Make sure you’re planning your recovery meals with the right quantities and proportions to prepare for your next training session effectively. It's about building resilience over time.
Another game-changer for Steve was learning to craft effective pre-race nutrition and carbohydrate-loading plans. I provided Steve and all Academy members with the toolsand information they need to craft detailed race nutrition plans. Having a solid plan allowed him to confidently navigate the race day, focusing on execution rather than chance
Cramping had been a persistent issue for Steve, driven by misguided advice to rely on supplements like magnesium. Through our programme, Steve learned the root cause and addressed it with proper hydration and nutrition, bidding farewell to cramping once and for all. An essential takeaway is to seek advice from qualified sources and personalise solutions to your unique physiology, avoiding generic recommendations.
Steve's confidence skyrocketed after the Sunshine Coast race. Not only did he achieve a massive PB, but he also enjoyed the experience, free from cramping and discomfort. He’s not content to rest on this result though, he’s coming back to Australia for this years Sunshine Coast 70.3, with plans to finish even faster!
If you are ready to elevate your triathlon performance through nutrition, consider reaching out or listening to more of our podcasts. Let’s continue this journey together towards smarter training and faster racing. Happy training and racing, everyone!
LINKS:
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
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Welcome back to the Triathlon Nutrition Academy podcast for another year!
I still can't believe we're in 2025, but I hope you had an amazing holiday season filled with family, friends, relaxation, and perhaps a bit of training too.
The start of a new year is when a lot of us are setting set ambitious performance goals â but I want to make sure weâre setting goals we can reach, not ones thatâll be dropped by February.
Thatâs why today Iâm sharing five practical and achievable nutrition goals designed for triathletes just like you! Whether aiming for a personal best, tackling new distances, or simply enhancing your everyday energy levels, I've got insights to help you succeed.
1. Nail Your Pre and Post-Training Nutrition: This is one of the simplest ways to boost your performance and consistency is the name of the game. Pre-training, focus on carbohydrates for energy with options like toast or a banana. Post-training, ensure you're covering the "four Rs" of recovery nutrition. This habit can significantly enhance energy levels and reduce recovery time.
2. Stop Guessing - Assess Whatâs on Your Plate: Rather than counting calories, evaluate the quality and timing of your meals. Begin by writing down your food intake for a few days. This awareness can reveal patterns, like skipped meals or reliance on convenience foods, affecting your performance.
3. Plan Ahead Like A Pro: With busy schedules, planning is crucial. Dedicate time each weekend to plan meals, snacks, and training. Preparing nutrient-rich foods in advance can keep you on track amidst daily chaos.
4. Level Up Your Hydration Game: Hydration affects performance more than you might think. Understand your sweat rate and fluid needs, especially your requirement for electrolytes, to maintain optimal performance levels.
5. Test Your Race Day Nutrition Early: Don't leave your race nutrition to chance. Test your strategy well before race day, practicing with the products youâll use. This preparation builds confidence and reduces surprises come race day.
Setting these nutrition goals is just the start: the real victories come when you turn them into habits. Here are some tips to ensure your new habits stick around for the long haul:
Start small: Choose one area to focus on and master it before moving to the next.
Track your progress: Keep a journal or use an app to maintain accountability.
Seek support: Engage with a coach, dietitian, or community like the Triathlon Nutrition Academy to stay on track. In addition to the community support, the TNA program provides step-by-step guidance, tools, and resources to support your journey. Doors open on 20th January, and I'm offering exclusive bonuses for early joiners.
Thank you for joining me today, and hereâs to a great 2025!
LINKS:
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well youâre 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
Itâs for you if youâre a triathlete and you feel like youâve got your training under control and youâre ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete â 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.
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Are you feeling tired and fatigued?
Of course you are - youâre a triathlete training for 3 sports in a week. Plus juggling the demands of work, family, and life. But you shouldn't be completely wiped all the time. Even if youâre training for a full distance/ironman event.
We often push ourselves to the limits, neglecting the importance of quality nutrition, sleep and recovery. Our bodies need time to repair and recharge. Without it, fatigue becomes our constant companion. And itâs not a badge of honour you should be proud to wear.
Remember we only adapt from the sessions we recover from. So constantly smashing yourself is not going to make you a better triathlete. Recovery is just as important as training itself.
Nutrition also plays a pivotal role in our energy levels. Sometimes you donât know how good you can feel, until youâve got your nutrition sorted to support training.
So how do you find more energy?
Here are 6 practical strategies to help you find more energy and feel like a supercharged triathlete.
LINKS
Check how well youâre 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
Itâs for you if youâre a triathlete and you feel like youâve got your training under control and youâre ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete â woohoo!
Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy
Website: www.dietitianapproved.com
Instagram: @Dietitian.Approved @triathlonnutritionacademy
Facebook: www.facebook.com/DietitianApproved
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.
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Introducing our first Triathlon Nutrition Academy Alumni! Jill Gaudio, Luis Franco Marin and Jason Currie have all just finished 12 months of working on their triathlon nutrition.
As a result of understanding fuelling for swim, bike and run, Jill improved her 5km run time by 8 minutes, her 10km run time by 7 minutes and is cycling 6km/hour faster on the bike compared to 12 months ago. Sheâs 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, heâs 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. Heâd just completed 12 Ultraâs 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 youâre on the waitlist for a special bonus coming out next week: dietitianapproved.com/academy
Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp
It a live event running from the 23-25th of January
Triathlon Nutrition Calculator: Check how well youâre doing when it comes to your nutrition:
dietitianapproved.com/triathlonnutritioncalculator
Website: www.dietitianapproved.com
Instagram: @Dietitian.Approved @triathlonnutritionacademy
Facebook: www.facebook.com/DietitianApproved
The Triathlon Nutrition Academy is a podcast by Dietitian Approved
See omnystudio.com/listener for privacy information.
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2024 is almost over, and I, for one, am glad. It’s been a year of challenges and I’m ready to start the next chapter in 2025. But before that, there are still a few weeks of the festive year. And, in the spirit of the season, I'm sharing 12 transformative tips to get you through the holiday season.
While we’ve just entered Summer here in Australia, so it’s peak race season, but I know most of the world is entering Winter which is a much slower training phase. Wherever you are, though, and no matter how much experience you have, these tips will help you to feel and perform at your best!
Day 12: Recipes for Success: Start with simple, batch-cook recipes that save time and ensure nutrient-rich meals. From overnight oats to savoury muffins, having go-to meals tailored for active people like us makes all the difference. Visit dietitianapproved.com/recipes to download these recipes.
Day 11: Smart Snacking Strategies: Snacking can be your ally if done wisely. Think nutrient-dense options like fruit with nut butter or yoghurt with muesli. Avoid blind choices like grabbing muesli bars on the go. For more snack ideas, access the database at dietitianapproved.com/recipe-database.
Day 10: Weekly Meal Planning: Spend just ten minutes each week planning meals. This organisation prevents stressful, unhealthy decisions and keeps your nutrition aligned with your training schedule. Use the menu planning template at dietitianapproved.com/planner.
Day 9: Mastering Hydration: Hydration isn’t just about guzzling water. Understand your sweat rate and strategically use electrolyte replacements without over-relying on sports drinks. Keep a water bottle handy at all times to maintain hydration effortlessly.
Day 8: Dialling in Race Fuel: Discover the variety of race fuels available, from gels to real foods like sandwiches or homemade bars. Know that everyone's preferences differ, and what works for one race might not suit another.
Day 7: Training-Specific Meals: Customise your nutrition to suit the day’s training demands, adjusting for recovery days versus full-on workouts. This tailored approach maximises performance gains from your nutrition.
Day 6: Effective Carb Loading: Proper carbohydrate loading can enhance performance significantly. Ensure efficiency by understanding the right foods, quantities, and timing for your specific race needs.
Day 5: Optimising Breakfast: Breakfast—or your first meal—can make or break your day’s nutrition. Plan, organise, and execute a balanced morning routine that supports your training and recovery.
Day 4: Recovery Nutrition Essentials: Embrace the four R’s: Refuel, Repair, Rehydrate, and Revitalise. Recovery is crucial for maximising training benefits and avoiding fatigue.
Day 3: Avoiding Common Mistakes: Beware of under-fuelling, over-supplementing, and neglecting proper recovery. Get precise about your nutrition needs to prevent potential pitfalls.
Day 2: Key Micronutrients: Ensure adequate intake of essential micronutrients like calcium and iron. These are vital for bone health and oxygen transportation, crucial elements for triathletes.
Day 1: The Ultimate Performance Boost: Join the Triathlon Nutrition Academy for structured guidance. Starting January 25th, we delve into Recovery Nutrition and beyond, ensuring you have the plan to make 2025 your best season yet. Sign up at dietitianapproved.com/academy to make the most of both my Kickstart course and the entire Academy programme.
The holidays are a great opportunity to instill some new habits, try out new recipes, and lock in your goals for the next year. So make use of these strategies and set yourself up for your best year yet.
Here's to a fantastic 2025!
LINKS:
Recipe Database - https://www.dietitianapproved.com/recipes
Menu Planner - https://www.dietitianapproved.com/planner
Fuel Your Adventure - https://www.dietitianapproved.com/fuelyouradventure
Triathlon Nutrition Kickstart - https://www.dietitianapproved.com/kickstart
Triathlon Nutrition Academy - https://www.dietitianapproved.com/academy
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart
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.
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How many calories should you be eating each day as a triathlete?
Iâm asked this question constantly, but itâs not as simple as just giving you a number. There are so many factors to consider and a lot of misinformation that can confuse things. Donât worry though! This week, Iâm breaking down the topic of calories and giving you simple straightforward advice that can enhance youâre training and performance.
As a triathlete, your caloric needs are unique and far greater than the general population. Youâre not just training for one sport, but three, which means your body requires more energy to sustain those training hours. Unfortunately, many triathletes underestimate how much they need to fuel their bodies properly, which can hinder performance.
Every triathlete is unique, and your caloric intake should reflect that. Your daily caloric needs are impacted by various factors such as age, gender, body composition, and most importantly, your training intensity and duration. For example, the caloric demands of an Ironman competitor will vastly differ from someone preparing for a sprint race or in the off-season.
To determine your caloric requirements, it's essential to grasp the concept of Total Daily Energy Expenditure (TDEE), which includes:
1. Basal Metabolic Rate (BMR): The amount of energy required for your body to function at rest, making up about 60-75% of your needs.
2. Non-Exercise Activity Thermogenesis (NEAT): Energy expended through daily activities such as walking or household chores.
3. Thermic Effect of Food (TEF): Calories burned through the digestion process, accounting for about 10% of your TDEE.
4. Exercise-Associated Thermogenesis: Calories burned during training sessions, varying greatly depending on the intensity and type of activity.
When consuming calories, focus not just on the quantity but the quality. A total caloric target compounds into the macronutrient distribution: carbohydrates, proteins, and fats. Carbohydrates are the primary source of energy for triathletes, while proteins aid in muscle recovery and repair. Fats offer high caloric density but are vital for their anti-inflammatory benefits.
Instead of following a static number, it's crucial to periodise your nutrition in keeping with your training phases. Adjust your intake over the course of a week, month, or year as training loads vary. There will be times to drive a slight caloric deficit for body fat loss, and others when maintaining or slight surplus is necessary.
Lastly, itâs important to listen to your body's cues. Being consistently hungry or frequently sick might indicate that your nutritional strategy requires tweaking. Remember, achieving balance in properly fuelling your body translates into increased training availability, thereby enhancing your overall performance.
If you wish to delve deeper into understanding your personalised caloric needs and how to optimally meet them, consider joining the Triathlon Nutrition Academy, where we provide personalised support to help you achieve your performance objectives.
Remember, a well-nourished triathlete is a successful triathlete.
LINKS:
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well youâre 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
Itâs for you if youâre a triathlete and you feel like youâve got your training under control and youâre ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete â 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.
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We're back with part two of my conversation with Sam Shepard, a researcher and fellow nutrition enthusiast, about the science of energy production.
Last week, we went in-depth on carbohydrates, so make sure youâve listened to that one. Today, weâre talking about the benefits (and drawbacks) of fat adaptation. So what exactly is fat adaptation?
Fat adaptation is when your body uses fat as its main energy source rather than carbohydrates. This can be extremely beneficial for low-intensity exercise but causes issues when youâre doing high-intensity session. For this reason, our goal should be metabolic flexibility, where our body can switch between fuels based on exercise intensity. This not only boosts endurance but also ensures that you're not overly reliant on carbohydrate intake during your races.
Sam shared some strategies and advice for any athletes looking to train for fat adaptation.
Fasted training, especially for low-intensity workouts, can push your body to become more efficient at burning fat. Think about where you can incoporate fasted sessions into your schedule. For instance, an easy morning run can be done before breakfast to encourage fat utilisation. However, this should be approached with care and potentially under the guidance of a sports nutritionist. Consistently training in this manner can improve your fat oxidative capacity over time without compromising performance.
Adjust your carbohydrate intake based on your upcoming workouts. Higher-intensity sessions call for more carbs, whereas lighter training days might need less. This method, often summarised as âfuel for the work required,â allows you to maximise fat burning while still maintaining your bodyâs ability to perform high-intensity efforts.
Individual circumstances, including work and family commitments, should dictate training and nutrition strategies. Especially for women, considerations around stress and lifestyle factors are crucial when deciding on fasted training.
Consulting with a sports dietitian can help tailor these strategies to your specific needs, providing guidance and understanding about why youâre doing it and how to adjust on the fly.
Looking ahead, Sam shared insights into emerging research areas, such as how body weight might influence the optimal carbohydrate intake during exercise and the potential role of gut microbiome in nutrient absorption.
As exciting as the research is, itâs still evolving which is another reason why it's so important to get a nutrition strategy thatâs individualised to meet your needs.
LINKS:
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well youâre 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
Itâs for you if youâre a triathlete and you feel like youâve got your training under control and youâre ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete â 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.
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Carbohydrates and Fats are the bodyâs main source of energy in endurance sports and getting them right can make or break your race day.
Thatâs why I invited Sam Shepherd, a researcher and fellow nutrition enthusiast, onto the TNA podcast to discuss the science of energy production and how you can use it to perform at your best. Thereâs a lot to talk about here so weâre breaking the conversation into two episodes. This week weâre focusing on carbohydrates, and next week weâll dive into fats.
Sam begins by sharing studies on the oxidation of carbohydrate and fat during endurance events. Theyâve show that carbohydrates are the bodyâs main source of fuel early on but, after about two hours, fats take the lead. Knowing this can help us make better fuelling choices, but like all things sport nutrition there are a lot more factors to consider.
Your fitness level, training status, and environmental conditions (like altitude or temperature), all affect your body's use of carbs and fats during exercise.
The intensity of your exercise can also make a big difference, with higher intensities require more carbohydrates and prolonged moderate intensities relying on fats.
You also need to consider your typical diet. People who eat more fats, will burn more fats and people who have a carbohydrate rich diet, will favour carbohydrates during exercise.
Even your sex can influence these dynamics, with women generally utilising more fat as a fuel compared to men at similar intensities.
So how do you find out your fuel oxidation rates? The most precise method is physiological profiling through lab tests. However, these tests are costly and complex, so theyâre not accessible for most people. Thankfully, using these general principles to guide your nutrition strategies can still make a huge difference.
We then discussed the ever popular low-carb, high-fat (LCHF) diet. While this diet can enhance your fat burning ability, it often compromises your capacity for high-intensity workouts. Whether or not to adopt such a dietary approach largely depends on your lifestyle, support system, and training goals. Personally, I've found few athletes who can maintain and benefit from an LCHF lifestyle long-term. It often disrupts life's social and practical aspects, becoming unsustainable despite its potential performance merits.
Think you're ready to optimise your energy strategy and leave your competition in the dust? Hold on, thereâs more to uncover! Sam will be back for part two, where weâll dive into fat oxidation and give you practical strategies to fuel for victory. Until then, keep fuelling right, training hard, and racing your best!
LINKS:
Support the TNA Podcast: https://www.dietitianapproved.com/legend
Check how well youâre 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
Itâs for you if youâre a triathlete and you feel like youâve got your training under control and youâre ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete â 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.
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