Afleveringen
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How can you know if your nutrition sucks?
Well, bad nutrition can cause big issues in all areas of your body, so there are plenty of warning signs, but theyâre easy to miss if you donât know what to look for. Today I want to share nine critical signs that your nutrition needs immediate attention
1.You Need a Nap During the Day
For me, the biggest red flag here is when someone constantly needs to nap or if theyâre falling asleep on the couch. If your body isnât receiving the fuel or nutrition it needs, it will try to keep things balanced by forcing you to rest more. When naps arenât possible, youâll likely start craving caffeine or sugar to get a quick energy boost. Evaluate your overall diet to ensure youâre getting enough nutrients and calories to support your energy needs without the need for extra naps.
2. You Have Gut Issues
Nausea, vomiting, stomach cramps, gas, and other gastrointestinal problems are indicators that something is off with your nutrition. As a triathlete, exercise puts stress on your gut, making proper nutrition even more essential.
I see way too many people with major gut issues, who have convinced themselves itâs normal or nothing can be done, but this isnât true! Consult a professional to tweak your diet and relieve these uncomfortable symptoms.
3. You Get Annoying Niggly Injuries
Adequate nutrition is essential for recovery and injury prevention. So, if youâre constantly dealing with soft tissue or tendon issues, itâs a sign your nutrition could be lacking. Focus on integrating balanced meals rich in essential nutrients to promote tissue repair and reduce injuries.
4. You Have a Pantry Full of Supplements
Having a cabinet full of vitamins and supplements is not a good sign. Not only is it an unnecessary financial cost, but it also shows that you arenât informed and in control of your nutrition. Proper nutrition should come from a balanced diet rather than a multitude of supplements. If you need supplements, then make sure you have professional guidance.
5. You Donât Know Whatâs in Your Sports Nutrition Products
Not knowing the specifics of your sports drinks or gels is dangerous. A lot of triathletes start using something because itâs popular or because their coach recommended it, but it might not work well for them. You need to understand whatâs in a product, beyond just the calories or carbohydrates, so you can understand when to use it and why.
6. Your Hormones Are Out of Whack
If your body isnât receiving proper fuelling and nutrition, it will start to struggle with maintaining basic functions like our hormones. For women, if your menstrual cycle is irregular, light, or absent, itâs a sign you need to make changes to your nutrition. For men, low sex drive or testosterone levels indicate the same problem. This is a serious issue so reach out to a sports dietitian and get it sorted today.
7. You have an unhealthy relationship with food
If you have restrictive eating habits, binge eating episodes, or an unhealthy relationship with food, your nutrition needs a serious overhaul. Until you do, you won't be able to properly fuel your body for the high demands of triathlon training, so your performance and health will suffer.
If youâre struggling in this way, please get in touch with an eating disorder specialist. Fostering a healthy, balanced approach to food is essential for sustained athletic performance and well-being.
8. You Get Sick Often
If you often get sick or canât shake off illnesses quickly, your immune system might be compromised due to poor nutrition. Similarly, if you fall into a sick hole post-event, thatâs a major red flag. Itâs not just your race nutrition plan or immediate recovery, everything you eat (or donât eat) can have a big impact on your health. So, prioritise a balanced diet rich in vitamins and minerals to boost your immunity and recovery.
9. Youâre Not Organised with Your Nutrition
Flying by the seat of your pants when it comes to nutrition wonât cut it. If youâre not planning your meals and end up just grabbing whats convenient, your nutrition and performance will suffer.
You donât need to be as organised as I am, but you do need a plan to stay on top of your nutrition game. If you arenât sure where to start, reach out to me. I can teach you how to plan your meals and shopping trips to ensure you have balanced meals prepped.
If any of these signs resonate with you, itâs time to take action.
Donât waste years trying to figure it out on your own or seeking free solutions that throw spaghetti at the wall. A sports dietitian can offer personalised, strategic advice suited to your unique needs. So, if you're ready to take your performance to the next level, join our Triathlon Nutrition Academy where I help athletes just like you fine-tune their nutrition strategies for peak performance.
LINKS:
Check how well 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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Have you ever felt like your body just isnât cooperating, no matter how hard you train or how well you think youâre eating? Youâre not alone. Many athletes have gone through this, and todayâs guest, Laura Hoffman, is no exception. She previously struggled with iron absorption issues which severely impacted her training but overcame this with tailored nutrition. Recently, Laura achieved a 20-minute personal record (PR) at the Western Massachusetts 70.3 Ironman, and I got the inside scoop on how she did it!
To kick things off, Laura shares that her realistic goal for this race was five hours and 45 minutes, but her âsuper top secretâ goal was a challenging five hours and 30 minutes. Despite facing less-than-ideal conditions, Laura did the unthinkable and crossed the finish line at exactly 5:30. She described the euphoric moment when she saw the time on the board and realised she had achieved her ultimate goal.
The Game-Changer: Nutrition
The real secret sauce here was an incredible transformation in her approach to nutrition. Before she started working with me Laura was dealing with fatigue and iron absorption issues, leading her to need iron infusions every three months. Things got so bad she believed she might need to give up on triathlon!Thankfully she came across the Triathlon Nutrition Academy and started on a nutrition plan that addressed her unique needs and the demands of a triathlete's lifestyle. For example, one change Laura made was fuelling within a specific time window post-workout, something she had overlooked before. After just a few weeks of these simple adjustments, Laura noticed a monumental shift. Gone were the endless naps and two pots of coffee a day. Instead, she was energetic, needing just a single cup of half-caffeinated coffee to power through her increasingly active days.
There is no one size fits all in nutrition!
If you want optimal performance, you need to test and practice to find what works. Laura emphasises how important this was for her race-day nutrition. She shares how bananas and Clif barsâwhich are often staple race foodsâdidn't sit well with her. Instead, precision fuel and hydration did the trick, âNo gut upset and more energy than Iâve ever had during a race,â she remarked.As Laura looks ahead to her next goalâracing in New Zealand at Worldsâ she plans to adjust her strategy based on available local foods and race-day conditions. Whether itâs practising carb-loading or fine-tuning her race-day fuel, Laura is committed to continuous improvement.
Laura's story is testament to the transformative power of personalised nutrition. Not only did it help her achieve a phenomenal 20-minute PR, but it also addressed her long-standing energy issues, allowing her to continue with the sport she loves. So, if youâre also looking to break through your performance barriers, maybe itâs time to try a more personalised approach!
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 opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy
Website: www.dietitianapproved.com
Instagram: @Dietitian.Approved @triathlonnutritionacademy
Facebook: www.facebook.com/DietitianApproved
The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy
Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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Zijn er afleveringen die ontbreken?
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Coca-Cola as a performance enhancer? You probably didn't see that coming on a sports nutrition podcast! But hold on, there's more here than meets the eye. Today, we're diving into how Coca-Cola, often seen as a guilty pleasure, can actually play a role in an athlete's nutrition plan.
The Role of Sugar in Sports Nutrition
First, let's talk about sugar. Carbohydrates are our primary source of fuel as endurance athletes. During prolonged endurance events, our carbohydrate stores (like glycogen in our muscles) are depleted, and simple sugars, which are easy to digest and provide quick energy, become vital.Coke contains these simple sugars and can provide us with a quick energy boost. In Australia, for example, Coca-Cola has 10 grams of carbs per 100 ml, making it a more potent source of carbohydrates than a standard sports drink.
Sodium and Electrolytes:
Managing your hydration is super important for endurance athletes because your performance will decrease if you become dehydrated. While Coca-Cola does provide some sodium, itâs a pretty small amount with 10mg of sodium per 100ml in Australia or 12mg in the US. Youâre unlikely to meet your sodium needs with Coke alone, but that doesnât mean it canât be a valuable part of your bigger hydration plan.The Caffeine Factor
Coca-Cola's biggest advantage over standard sports drinks is its caffeine content. Caffeine is well-known to boost alertness and reduce fatigue, which is crucial during endurance activities. With about 10 mg of caffeine per 100 ml, a regular can of Coke can offer that extra edge late into your endurance event. However, remember that caffeine needs vary from person to person, and too much caffeine can have negative effects. Like so many things in sports nutrition, you need to match your intake to your needs.A Balanced Approach
While Coca-Cola can be a handy tool for endurance athletes, it lacks other nutrients and is known to be harmful to your teeth, so you want to use it intentionally and sparingly. Hereâs some tips to incorporate Coca-Cola into your sports nutrition plan effectively:Test it During Training: Never introduce Coca-Cola for the first time during a race. Test it during your training to understand how your body reacts.
Combine with Other Nutrients: Donât try to fuel a whole race with just coke. Balance your race plan with whole foods to ensure your nutrient needs are met. The same goes for your hydration. Coca-Cola alone won't be enough, especially during longer events, so make sure your strategy includes plenty of water and electrolytes.
Degas It: Consider degassing Coke before consuming it during events to avoid gastrointestinal discomfort from the carbonation.
Listener Question:
Our listener question today comes from Calvin Amos, a pro triathlete. Calvin asks how much weight should fluctuate throughout the year. To answer this question, I considered some things that I know about Calvin, like his level of performance, and the fact he is vegan. Based on that, race weight and off-season weight should only differ by about 1 to 2 kilograms for an athlete like Calvin.Itâs important to remember that weighing yourself on a scale leaves out a lot of important factors So, at his level of competition, I recommend regular body composition assessments that can more accurately track your body composition.
So, was this what you expected to hear about Coca-Cola and sports nutrition?
Maybe not, but if used strategically Coke can be a great addition to your nutritional strategy! Just remember that nutritional strategies are highly personalised, so consult a professional to find what works best for you!
LINKS:
Check how well 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
Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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Proper recovery and performance enhancement have always been top priorities for athletes. But what happens when new trends promise to deliver these benefits with the allure of convenience? Is it worth the investment, or even safe? Today, we delve into the growing trend that is IV hydration and explore whether it truly lives up to the hype.
What is IV Hydration?
In simple terms, IV hydration involves bags of hydration, vitamins, amino acids, or a mix thereof being administered directly into your bloodstream through a cannula. Originally, this practice was strictly for medical use in hospitals to treat severe dehydration and nutrient deficiencies or deliver medication when oral intake wasnât possible.Now, companies offering IV hydration have extended these services to healthy individuals for various perceived benefits, such as rapid rehydration, improved skin health, and curing hangovers. For athletes, especially triathletes, theyâre even promising quick recovery and performance enhancement post-race.
Reality Check:
That all sounds great, but can IV hydration actually deliver on these promises? The short answer for healthy athletes is no.Your hydration needs are unique and vary based on multiple factors, including genetics, environmental conditions, and fitness levels. Oral hydration is a far safer and more efficient way of meeting these needs than opting for a quick fix like IV hydration, so if you can drink your liquids, you should.
If an athlete is extremely dehydrated or unable to orally consume fluids, IV hydration can be beneficial, but this should be done at a medical station after being assessed by a medical professional.
The Risks:
Any procedure involving a needle carries risk, and IV hydration is no exception. Infection risks, vein inflammation, and even complications like blood clots can occur. Proper hygiene and a qualified professional administering the infusion can lower but not eliminate these risks.Additionally, there is the risk of overloading your body with fluids, which, without proper medical supervision, can lead to severe complications like hyponatremia â a life-threatening condition caused by low sodium levels in the blood.
For competitive athletes, there are even risks that go beyond your health. The World Anti-Doping Agency (WADA) prohibits intravenous infusions of more than 50 mL per six-hour period, both in and out of competition. Athletes found violating these regulations could face severe consequences, including bans.
Is It Worth the Cost?
The financial aspect of IV hydration is another important point to consider. Costs can range from 200 to 300 dollars, or even higher if you add vitamins and amino acids. Considering the risks involved and that there are no performance benefits compared to just drinking, IV Hydration just isnât worth it. Investing your money in long-term hydration strategies tailored to your needs is far more beneficial.
The bottom line when it comes to hydration and recovery is if you can drink, do so. If you canât then you donât need IV hydration therapy, you need to go to the medical tent and get help from healthcare professionals! For reoccurring hydration issues, work with a professional to address the root cause and develop long-term strategies tailored to your individual needs.
LINKS:
Check how well 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
Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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A proper understanding of protein intake is crucial for getting your best performance in endurance sports. For years weâve had pretty clear guidelines for what works best but a recent study has come out with the potential to completely reshape what we thought we knew. Thatâs what weâre discussing in todayâs episode of the TNA podcast. Iâll go into the study, the findings, and the practical applications for triathletes.
Previously we believed that consuming more than 20 grams of protein in one sitting was redundant and that any excess would be wasted. Because of this nutrition guidelines were to spread protein intake evenly throughout the day which would optimise muscle protein synthesis. However, this new study challenges that foundational concept.
What is the new research?
The study was a randomised control trial, widely considered the gold standard in research due to its controlled and double-blind setup. To achieve precise tracking, researchers gave cows isotope amino acid infusions which became incorporated into the milk proteins produced by those cows. Athletes were given different amounts of this traceable milk protein, allowing researchers to trace how amino acids moved through their bodies post-consumption.Remarkably, those who consumed 100 grams of protein had a 19% higher muscle protein synthesis rate over four hours and a 30% higher rate over 12 hours compared to the 25-gram group. Only 15% of the excess protein was oxidised, while 85% was utilised effectively!
Practical Implications
So, if there is no threshold for protein should you focus on eating huge amounts of protein in your diet? No definitely not.Balancing protein intake throughout the day is still practical, especially for recovery from multiple daily training sessions. Also, even if it would be beneficial to consume 100grams of protein itâs just not practical for most people to consume such large portions. To put it in perspective a 100-gram protein intake equates to a 320-gram steak, a 350-gram chicken breast, 16 eggs, 850 grams of firm tofu or 1.2 kilos of high-protein Chobani yogurt.
So the takeaway here should not be to consume massive amounts of protein in one sitting but to understand that achieving your overall protein needs is more critical than evenly spacing every meal.
Listener Question
Protein: As we age we become resistant to protein so itâs crucial for older athletes to meet their daily daily protein requirements and ensure effective recovery. Energy Intake: Metabolic rate can decrease with age, requiring a focus on nutrient-rich, calorie-sufficient diets. Calcium and Vitamin D: These nutrients are vital in combating osteoporosis. As you age, your calcium needs increase, and vitamin D synthesis decreases, making supplements or adjustments essential.
This week's listener question comes from Rob Stent, a 67-year-old triathlete from New Zealand. He asks what key points an older athlete should focus on in their nutritional strategy to support training and racing and to maintain good health so they can continue in the sport. Iâm not giving any specialised advice here, but in general, there are some big hitters triathletes of this age group should focus on.Iâd love to know what you think about this new research and if it will change how you plan your protein intake. Join the discussion in the Dietitian Approved Crew Facebook group, and until next time, keep fueling smart and training hard!
REFERENCE:
The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans.
Jorn Trommelen, Glenn A.A. van Lieshout, Jean Nyakayiru, Andrew M. Holwerda, Joey S.J. Smeets, Floris K. Hendriks, Janneau M.X. van Kranenburg, Antoine H. Zorenc, Joan M. Senden, Joy P.B. Goessens, Annemie P. Gijsen, Luc J.C. van Loon,
The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans,
Cell Reports Medicine,
Volume 4, Issue 12,
2023,
101324,
ISSN 2666-3791,
https://doi.org/10.1016/j.xcrm.2023.101324.LINKS:
Check how well 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
Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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We are back!
So much has happened in the sports nutrition space over the last few months and Iâm so excited to be in my recording space to get you caught up!
Thereâs too much to discuss in this one episode so Iâll be hitting you with news for the next few weeks, but today I want to talk about the new hydration sponsor on course for the North American Ironman events: Mortal Hydration.
What is Mortal Hydration?
Ironman announced early this year that they're phasing out Gatorade Endurance and introducing Mortal Hydration for their North American events. This change is not global, so our friends in Australia and the UK can breathe a sigh of relief. But if youâre heading to a North American race, you need to be prepared.Unlike Gatorade Endurance, which is a carbohydrate-rich sports drink, Mortal Hydration is more of a hydration formula with considerably less carbohydrate content. Hereâs a quick comparison:
Gatorade Endurance: 620 mg of sodium and 46 grams of carbohydrate per bottle.
Mortal Hydration: 460 mg of sodium (or 920mg in the salty version) and only 10 grams of carbohydrate per bottle.
Preparing for the Change:
As you can see the two drinks differ significantly. If your fueling strategy relied heavily on Gatorade Endurance for carbs and electrolytes, you'll need to rethink your plan. I know that it can be frustrating, especially if you've been prepping for an Ironman for months or even years, but itâs crucial to stay flexible and give your body what it needs.You canât just drink more Mortal Hydration to compensate for the lower carbohydrate content as your sodium intake would get dangerous quickly. Instead, find an alternative source of carbohydrates that can complement the electrolytes from Mortal Hydration. Be prepared to be more self-sufficient, especially on the bike leg, so you don't end up under-fueled
It is also important to consider that while Gatorade Endurance is fairly easy to purchase in person, Mortal Hydration is currently only available for purchase online. This is just another layer of planning youâll need to consider in your fueling plan.
Listener Question:
Medical Review: Consult with a sports physician to address the underlying causes and explore potential treatments. Work with a Qualified Sports Dietitian: Customise your nutrition strategy to accommodate your condition and specific needs. Strategic Gut Training: Gradually train your gut to handle the nutrition plan suited for your condition.
At the end of the episode, I address a question from Laurie in Greenville, North Carolina, about managing nutrition with gastroparesis while training for triathlons. Gastroparesis is slow gut mobility and poses unique challenges in ensuring adequate nutrition during endurance events. While I donât have the details to give Laurie personalised advice, I can suggest a few steps to take:Thanks for having me in your ears today. Itâs great to be back and I look forward to catching up more in the coming weeks. Until then, stay fueled and stay informed!
LINKS:
Check how well 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
Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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Hereâs the truth about triathlon race nutritionâŠ
Failing to plan is planning to fail. So many triathletes completely wing it when it comes to race nutrition. Theyâre not prepared at all or itâs way too late. They havenât 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 youâre racing.
Tune in for my dietitian approved tips to get organised with your race nutrition plan depending on the next event youâre preparing for. We know that athletes with a plan perform better than those that donât.
Connect with me here:
To learn more about the Triathlon Nutrition Academy, head HERE | www.dietitianapproved.com/academy
See behind-the-scenes action on Instagram: www.instagram.com/dietitian.approved
Follow along on Facebook: www.facebook.com/DietitianApproved
Join our FREE Dietitian Approved Crew Facebook group: facebook.com/groups/DietitianApprovedCrew
Enjoying the podcast?
Let me know what you loved about it and what you learnt by tagging me @dietitian.approved on Instagram!
See omnystudio.com/listener for privacy information.
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Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from complete novice to seasoned competitor.
Learning to Swim with YouTube:
Chris didnât plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just completing the run leg to signing up for a full Ironman. It was a daunting task for someone with limited cycling experience and who couldnât swim, but she didnât back down. Chris taught herself to swim in a local pool by watching YouTube Videos! She tried to mimic their form and practised until she was confident enough to tackle the race.Transformation through Dedication:
Chris's journey goes beyond athletic achievements, delving into a transformative shift in her health and well-being. Sheâs candid about her battles with obesity and low-self esteem that drove her to start a significant weight-loss journey.Body transformations arenât something we discuss a lot because they arenât the purpose of the Triathlon Nutrition Academy. My goal is to teach athletes how to fuel and eat properly, which can have this as an effect. However, itâs an important part of Chrisâs story that shows her power of determination and the shift in her priorities as she learned more about health and fitness.
Embracing Nutrition as the Fourth Leg of Triathlon:
As Chris progressed deeper into Triathlon, the importance of nutrition became evident. Through the Triathlon Nutrition Academy, Chris learned valuable lessons about fueling her body for optimal performance. Sheâs tracking nutrient intake, planning meals, and consciously building healthy nutrition habits.One of her biggest changes was embracing carbohydrates in her diet. Before the Academy, she viewed them as the enemy, but she now appreciates the vital role they play in fuelling her body as an endurance athlete.
Another big change was eating more fruit and vegetables and a larger variety of them. She used to keep things simple with chicken & broccoli and filled in the nutritional gaps with supplements. Now she eats a huge variety of nourishing food in her diet and gets the nutrients she needs naturally, not from a pill.
Chris has made incredible progress and is a testament to the power of dedication, resilience, and self-belief in achieving athletic success. Many triathletes come from a similar dieting background to Chris, so I know her journey will resonate with a lot of you. She has built a solid foundation of nutrition and mindset that will support her to continue to push her limits. No matter what crazy goals she sets for herself.
LINKS:
Check how well 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
Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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Training availability is an important consideration for every high-performance endurance athlete. Illness or injury can leave you unable to train properly and set your goals back weeks or even months. Fellow sports dietician Dane Baker joins me today to share practical tips for improving our immune system and overall training availability.
Training availability refers to an athlete's ability to consistently train or be available to play. Injury and illness are the main factors that can disrupt training availability, and setback an athlete's goals. While we can take steps to reduce the risk of illness and injury, itâs impossible to completely stop them from occurring. This is why Dane prefers a focus on immune tolerance over immune resistance. By building a robust immune system, athletes are better equipped to tolerate illness and reduce its impact on training.
If youâre looking for ways to build a stronger immune system, Dane recommends focusing on these key factors:
Nutrition
Good nutrition plays a vital role in supporting the immune system and minimising the impact of illness on training availability. We touch on some key nutrients in this research, like zinc and vitamin C that bind to the pathogen which may reduce inflammation and help you tolerate the illness better. Similarly, there's some pretty good research to show that probiotics can decrease incidences and shorten the effects of illness. However, itâs important to remember that you donât need to rely on supplements. Consuming a proper diet provides more than enough of these essential nutrients.Rest and Recovery
Adequate rest is essential when an athlete falls ill. Rushing back into training can lead to further setbacks. Gradually increasing the training load under proper guidance can help athletes regain strength while minimising the risk of reoccurring illnesses. Remember to focus on quality instead of quantity when resuming training.Getting Good Sleep
Adequate sleep and recovery are vital for maintaining a robust immune system. Lack of sleep or poor sleep quality can weaken the immune system, making athletes more susceptible to illness and increasing the likelihood of training disruptions due to illness or injury.Travel Considerations
Minimise exposure: Wash hands frequently, avoid touching frequently touched surfaces, and consider wearing a mask in crowded areas. Plan strategically: After a demanding race or competition, a lot of athletes just want to be at home in their own bed, but we need to prioritise recovery. Taking a rest day and allowing for proper recovery before returning home can help prevent illness. Post-race nutrition: Pay attention to nutrition even after crossing the finish line. The post-race period is a critical time when immune systems can be compromised. Make sure youâre still getting those nutrients that support your immune system (like Probiotics and Vitamin C), during and after travel.
Travelling for races or competitions exposes athletes to an increased risk of illness. We touch on a few strategies that can keep you safer:Training availability is a key contributor to improved performance for athletes in all sports. Dane Baker shares what you need to know to understand this concept, monitor its impact, and address the key factors that affect it. By prioritising big rocks like nutrition, sleep, stress management, and proper recovery, athletes can improve their immune system's tolerance, reduce illness incidence, and unlock their full potential!
LINKS:
Check how well 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
Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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Most triathletes think theyâre carbohydrate loading by eating a bowl of pasta the night before their race. I hate to break it to you, but this doesnât even come CLOSE to what you need to super compensate your muscle glycogen stores to effectively carbohydrate load.
In this episode I cover:
What is Carbohydrate Loading? Who would benefit from Carbohydrate Loading? What events should you carbohydrate load for? How do you do it?Tune in to find out to unlock a 1-3% performance advantage!
LINKS:
Check how well 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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Dive into the world of swimming mastery with our expert, Brenton Ford from Effortless Swimming.
In this episode, Brenton spills the beans on common mistakes he sees triathletes make with their technique, and how you can avoid them to swim faster, easier and injury-free.
He gives some really practical strategies to enhance your shoulder mobility and range of motion before swimming, ensuring your elbow position is optimised, allowing you to glide through the water with precision.
Brenton also shares the types of training environments that lead to swim success and specific cues that he's been using with his swimmers that have made a world of difference in their technique.
Plus, learn the best and easiest way to film yourself swimming for easy, effective analysis to fine-tune your stroke.
Whether you're a seasoned swimmer or just dipping your toes into the water (pun intended!), this episode is a must listen!
LINKS
Download the Freestyle Technique Blueprint
Connect with Brenton:
Instagram
YouTube
Podcast
Website
Check how well 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
Dietitian Approved acknowledges the Traditional custodians of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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See omnystudio.com/listener for privacy information.
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Not all gels are created equal! Some are definitely better than others but it also comes down to your personal preference on flavour, texture, cost and how gels fit into your overall race nutrition plan.
What to look for when buying gels Can they be mixed with water? And what does Isotonic mean? Do gels need to be consumed all at once? Why do gels upset some athletes stomachs? Plus two suggestions on how to fix this How much do you need during endurance events? Alternatives to gels all together!
In this episode I talk you through triathlon nutrition gels:Sports gels are a big minefield of information with new products coming on the market all the time. But Iâm hoping this episode fast tracks your research when it comes to finding whatâs best for you.
If you're looking for more real food options to have during exercise, check out our Fuel Your Adventure recipe book here | Fuel Your AdventureLINKS:
Get a copy of our Fuel Your Adventure Book HERE
Website: www.dietitianapproved.com
Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy
Instagram: @Dietitian.Approved @triathlonnutritionacademy
Facebook: facebook.com/DietitianApproved
The Triathlon Nutrition Academy is a podcast by Dietitian Approved
Support the show
Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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Joining me for this episode is Christine Yu, author of new(ish) book: Up To Speed â The Ground-Breaking Science of Women Athletes. A must read for any active female!
I learnt so much from the book, if you havenât read it yet, go and grab yourself a copy!
Get the book on Amazon
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 opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy
Website: www.dietitianapproved.com
Instagram: @Dietitian.Approved @triathlonnutritionacademy
Facebook: www.facebook.com/DietitianApproved
The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy
Dietitian Approved acknowledges the Traditional custodians of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.
See omnystudio.com/listener for privacy information.
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Are you wondering what the Triathlon Nutrition Academy is all about?
Let me take you behind the scenes of how it started, how it works and everything you get once youâre on the inside.
Doors are currently OPEN for the first time this year!
If youâre a triathlete looking to level up your nutrition and make 2024 your best year yet, join us!
>> www.dietitianapproved.com/academy <<But be quick! As they close again Monday morning the 22nd!
LINKS
Check how well 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!
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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In this episode, Iâm joined by Chris Tubbs, Gail Jindrich and Erin Byrge, all 2023 graduates of the TNA program. They have officially entered the 'big kids' league and are thriving in our Supercharged Squad alumni program.
We take a closer look at their 2023 triathlon journeys and find out what game changing strategies theyâve been working on with their nutrition.
Plus set our sights on 2024 and what goals theyâre hoping to achieve now they have 9 months of evidence-based nutrition education under their fuel belt.
If youâre looking to level up your nutrition like these three, join us inside the TRIATHLON NUTRITION ACADEMY program!
DOORS OPEN THIS WEEKEND!
>> www.dietitianapproved.com/academy <<LINKS
Check how well 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!
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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Welcome back for 2024! We are kicking off the new year with a bang and my sports dietitian insights into five of the big trends weâre going to see in the triathlon nutrition space.
Some are new-ish, while others have been trending for a little while now but donât seem to be going away anytime soon. Iâm also calling it on something that I think is going to die in 2024.
In no particular order of importance or performance boosting powers (or lack of) they are:
Continuous Glucose Monitors (CGMs) Female Athlete Nutrition Intermittent Fasting Body Composition AdaptogensIf you've decided 2024 is the year you're going to work on the fourth leg...nutrition!
Butttt
There's just one problem...
You have no idea where to start!
Because there is so much (mis)information on the internet, it's overwhelming and confusing deciphering whats a trend vs whatâs worthwhile.
Register for my FREE 3-day LIVE training: Triathlon Fuel School >> fuel.school
Designed to give you the nutritional edge and lay the FOUNDATION of your day to day fuelling and race nutrition.
When: 14-16th January, 9am Brisbane time (AEST) each day đŠđș
That's 3pm PST, 5pm CST, 6pm EST 13-15th January đșđž
Triathlon Nutrition Academy DOORS OPEN 15th JANUARY!
>> www.dietitianapproved.com/academy <<Get your name on the waitlist to join the best triathlon nutrition program in the world and make 2024 your most successful year yet!
LINKS
Check how well 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!
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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It blows my mind how much money people spend on the wrong nutrition advice and supplements! Triathlon is an expensive sport as it is without flushing your money down the toilet on things you donât need or that simply arenât effective.
Joining me for this episode are two Triathlon Nutrition Academy athletes Chris Tubbs and Kelly Estes. They both candidly share how much money they are SAVING each month since joining the TNA program. I was honestly blown away by the full extent of it!
For both of them, they are saving more money than what the entire program costs!! Just insane!
So if youâre looking for some clarity around the right sports foods and supplements you should invest in, vs the ones you can save your money on, come and join us inside the Triathlon Nutrition Academy!
DOORS OPEN 15th JANUARY!
>> www.dietitianapproved.com/academy <<Get your name on the waitlist to join the best triathlon nutrition program in the world and make 2024 your best year yet!
And as a side benefit to levelling up your nutrition, we can save you the cost of the program in a few short months! ;)
LINKS
Check how well 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!
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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