Welcome to the Triathlon Nutrition Academy Podcast! Brought to you by Advanced Sports Dietitian, Taryn Richardson. Listen as I break down the latest science to give you practical, easy to digest strategies to transform yourself into a Supercharged Triathlete! You have so much untapped potential...and I want to help you unlock that with the power of nutrition.
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How to Fuel a Hot Race Without Falling Apart on the Run
Épisode 265
jeudi 22 octobre 2026 • Durée 18:04
Two of the best triathletes on the planet came undone in the Kona heat in back-to-back years, so how do you fuel a hot race without falling apart on the run?
After two decades of working with triathletes, I can tell you that most hot races are won or lost before the gun even goes off. As an age-grouper you’re out on course for hours longer than the pros, in the hottest part of the day, often on a race nutrition plan you built and tested through winter. I break down what the heat actually does to your body, why falling apart in a hot race comes down to much more than toughness and what should change in your plan when the forecast says it’s going to be a scorcher.
WHAT YOU’LL LEARN
Why your body burns through stored carbohydrate faster in the heat, and why your aid stations can only top up so much
The 3 ways triathletes fall apart in a hot race that look identical from the side of the road, and why they need opposite fixes
Why “it’s hot, drink more” is the advice that puts age-groupers in the medical tent
What heat does to your gut, and why backing off your fuel can make it worse
The 4 mistakes I see over and over when the forecast is hot
How one of my Academy athletes went from walking between poles at Spudman to crossing the line at the 70.3 World Championship in Nice
TIMESTAMPS
00:00 Introduction 01:28 How heat changes your body's job 03:30 3 ways to fall apart in a hot race 07:03 Why your gut struggles in the heat 09:16 4 mistakes when the forecast is hot 13:08 How to prepare for a hot race
STUDIES MENTIONED
Almond, C. S. D., Shin, A. Y., Fortescue, E. B., Mannix, R. C., Wypij, D., Binstadt, B. A., Duncan, C. N., Olson, D. P., Salerno, A. E., Newburger, J. W., & Greenes, D. S. (2005). Hyponatremia among runners in the Boston Marathon. New England Journal of Medicine, 352(15), 1550–1556. https://doi.org/10.1056/NEJMoa043901
González-Alonso, J., Teller, C., Andersen, S. L., Jensen, F. B., Hyldig, T., & Nielsen, B. (1999). Influence of body temperature on the development of fatigue during prolonged exercise in the heat. Journal of Applied Physiology, 86(3), 1032–1039. https://doi.org/10.1152/jappl.1999.86.3.1032
Hew-Butler, T., Rosner, M. H., Fowkes-Godek, S., Dugas, J. P., Hoffman, M. D., Lewis, D. P., Maughan, R. J., Miller, K. C., Montain, S. J., Rehrer, N. J., Roberts, W. O., Rogers, I. R., Siegel, A. J., Stuempfle, K. J., Winger, J. M., & Verbalis, J. G. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. Clinical Journal of Sport Medicine, 25(4), 303–320. https://doi.org/10.1097/JSM.0000000000000221
Jentjens, R. L. P. G., Wagenmakers, A. J. M., & Jeukendrup, A. E. (2002). Heat stress increases muscle glycogen use but reduces the oxidation of ingested carbohydrates during exercise. Journal of Applied Physiology, 92(4), 1562–1572. https://doi.org/10.1152/japplphysiol.00482.2001
McCubbin, A. J., Allanson, B. A., Caldwell Odgers, J. N., Cort, M. M., Costa, R. J. S., Cox, G. R., Crawshay, S. T., Desbrow, B., Freney, E. G., Gaskell, S. K., Hughes, D., Irwin, C., Jay, O., Lalor, B. J., Ross, M. L. R., Shaw, G., Périard, J. D., & Burke, L. M. (2020). Sports Dietitians Australia position statement: Nutrition for exercise in hot environments. International Journal of Sport Nutrition and Exercise Metabolism, 30(1), 83–98. https://doi.org/10.1123/ijsnem.2019-0300
Mougin, L., Macrae, H. Z., Taylor, L., James, L. J., & Mears, S. A. (2025). The effect of heat stress and dehydration on carbohydrate use during endurance exercise: A systematic review and meta-analysis. Sports Medicine, 55(11), 2825–2847. https://doi.org/10.1007/s40279-025-02294-3
Parkin, J. M., Carey, M. F., Zhao, S., & Febbraio, M. A. (1999). Effect of ambient temperature on human skeletal muscle metabolism during fatiguing submaximal exercise. Journal of Applied Physiology, 86(3), 902–908. https://doi.org/10.1152/jappl.1999.86.3.902
Périard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: Applications for competitive athletes and sports. Scandinavian Journal of Medicine & Science in Sports, 25(S1), 20–38. https://doi.org/10.1111/sms.12408
Roberts, W. O., Armstrong, L. E., Sawka, M. N., Yeargin, S. W., Heled, Y., & O’Connor, F. G. (2021). ACSM expert consensus statement on exertional heat illness: Recognition, management, and return to activity. Current Sports Medicine Reports, 20(9), 470–484. https://doi.org/10.1249/JSR.0000000000000878
Snipe, R. M. J., Khoo, A., Kitic, C. M., Gibson, P. R., & Costa, R. J. S. (2017). Carbohydrate and protein intake during exertional-heat stress ameliorates intestinal epithelial injury and small intestine permeability. Applied Physiology, Nutrition, and Metabolism, 42(12), 1283–1292. https://doi.org/10.1139/apnm-2017-0361
Snipe, R. M. J., Khoo, A., Kitic, C. M., Gibson, P. R., & Costa, R. J. S. (2018). The impact of exertional-heat stress on gastrointestinal integrity, gastrointestinal symptoms, systemic endotoxin and cytokine profile. European Journal of Applied Physiology, 118(2), 389–400. https://doi.org/10.1007/s00421-017-3781-z
Speedy, D. B., Noakes, T. D., Rogers, I. R., Thompson, J. M. D., Campbell, R. G. D., Kuttner, J. A., Boswell, D. R., Wright, S., & Hamlin, M. (1999). Hyponatremia in ultradistance triathletes. Medicine & Science in Sports & Exercise, 31(6), 809–815. https://doi.org/10.1097/00005768-199906000-00008
van Wijck, K., Lenaerts, K., Grootjans, J., Wijnands, K. A., Poeze, M., van Loon, L. J. C., Dejong, C. H. C., & Buurman, W. A. (2012). Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: Strategies for evaluation and prevention. American Journal of Physiology: Gastrointestinal and Liver Physiology, 303(2), G155–G168. https://doi.org/10.1152/ajpgi.00066.2012
If you have a hot race coming up in the next 12 months, the fuel tank you take to the start line is your buffer. My Carb Loading Masterclass shows you exactly how much carbohydrate to eat, when to eat it and what to eat, so you can carb load properly without feeling heavy and bloated. Get the Carb Loading Masterclass
How Masters Triathletes Can Stay Fast After 50 with Joe Friel
Épisode 264
jeudi 15 octobre 2026 • Durée 47:33
Are you still training like you did in your 20s, going hard every session and wondering why recovery takes so much longer than it used to?
This is one of the most listened-to episodes of the Triathlon Nutrition Academy podcast, back by popular demand. I sat down with coach Joe Friel, co-founder of TrainingPeaks and author of Fast After 50, to talk about how masters triathletes can stay fit, fast and injury-free in their 40s, 50s and beyond. Joe covers the training side and my Ep 178 on key nutrients for masters triathletes covers the nutrition side, so listen to them as a pair.
WHAT YOU’LL LEARN
What actually changes in your body as you age, and the one marker that holds up surprisingly well
Why rest and recovery become your biggest performance lever after 40
The 5:2 training week Joe uses with masters athletes (plus the nine-day alternative)
Where strength and mobility fit into a busy training week, and the session you should never lift weights before
How to use heart rate variability to decide when to train hard
TIMESTAMPS
00:00 Introduction
02:00 Training as a masters triathlete
04:09 How your physiology changes after 40
09:18 Why rest and recovery matter more with age
11:21 The nine-day week vs the 5:2 training week
14:28 The tortoise, the hare and the lactate myth
19:27 Mobility and strength training for masters athletes
28:57 Why you should never lift weights before a run
30:48 Recovery weeks, testing and the off-season
35:11 Using HRV and wearables to guide training
39:00 Daily habits for longevity in the sport
42:24 Joe’s number one piece of advice
Three Questions Holding Triathletes Back From Dialling In Their Nutrition
Épisode 263
jeudi 8 octobre 2026 • Durée 19:29
Why is your triathlon nutrition strategy still not working when you already know what to do?
I asked the triathletes who just finished my Triathlon Fuel Camp what they had spent money on to improve their performance. 70% had paid for a bike fit, 66% had a coach and 50% had bought a power meter and faster wheels. Only 20% had ever invested in a dietitian or nutritionist, and 57% told me they were winging their nutrition. These are smart, driven athletes with more information at their fingertips than any triathlete in history. So why is it still not working?
IN THIS EPISODE, YOU WILL LEARN:
Why more information is not what is missing from your nutrition
What a strategy specific to you is actually built on (and why generic advice never holds for long)
The 3 ways triathletes try to build a nutrition strategy, and the only one that lasts your whole racing life
The 3 questions that keep triathletes on the precipice of dialling in their nutrition for years
How Kelly, Steve and Julia from the Triathlon Nutrition Academy finally got off the fence
TIMESTAMPS
02:02 Why your triathlon nutrition strategy isn't working 10:15 3 questions holding triathletes back
The Triathlon Nutrition Academy is my 9-month program where I teach you how to fuel your own training and racing, step by step, with an Advanced Sports Dietitian checking your work along the way. .
The Triathlon Nutrition Academy in Under 10 Minutes
Épisode 262
mardi 6 octobre 2026 • Durée 09:00
If you have heard about the Triathlon Nutrition Academy and wondered what it actually is, this is your answer in under 10 minutes.
You already have a training system. You have a coach or a program, a week of sessions you love to turn green and the discipline to follow it. What most triathletes don't have is a nutrition system that is just as organised, and that is exactly what you walk out of TNA with. I take you through how my 9-month program works, the 4 things that change when your nutrition is dialled in and who it is genuinely for (and who it is not for).
WHAT YOU WILL TAKE AWAY
How TNA is built so you actually put it into practice, rather than buying something and never using it
Why being able to function like an adult after a long ride is one of my KPIs
How Stephen went from nearly quitting triathlon over cramps to taking 64 minutes off his 70.3 time, and why magnesium was never the fix
How the program fits into 1 to 2 hours a week, whatever your time zone and however full your life is
What changes when you become the expert on you, from every gel to every supplement ad in your feed
What Kelly Estes, 4 years in, says happens by the end
Who TNA is for, from your very first season to your 30th, and who should not join right now
TIMESTAMPS
03:00 What changes when your nutrition is dialled in
07:16 Is this triathlon nutrition program right for you
ATHLETE STORIES MENTIONED
Stephen Duquette and the TNA athletes who raced the 70.3 World Championship in Nice: Episode 259
Jade, Curt and Steve, 9 months after joining TNA: Episode 261
If you want to see everything that is included, head to . When doors are open you can join the next cohort there, and when they are closed you can add your name to the waitlist so you are the first to know when they open again.
He Ate 1,000 More Calories a Day and Lost 8kg: What 9 Months of Triathlon Nutrition Actually Changes
Épisode 261
jeudi 1 octobre 2026 • Durée 47:02
What happens when you eat 1,000 more calories a day? For Curt, a 54 year old triathlete from Texas, it meant losing 8kg, ditching the daily nap and finally making it through a training day without bonking. That is not a typo, and it is not a fluke.
Nine months ago, three brand new Triathlon Nutrition Academy athletes came on the show a few weeks into the program to share what it is really like on the inside. Now Curt, Jade and Steve have finished all three phases and they are back. Three different athletes, three different decades of life and three very different starting points: a 39 year old mum of three from WA in her second Ironman build, a scientist from Texas who watched from the sidelines for 4 years while his mate got faster and a 71 year old from San Diego with more than 300 races behind him and no formal nutrition education until now.
WHAT YOU WILL TAKE AWAY
Why Curt lost 8kg while going from around 2,000 to closer to 3,000 calories a day, and why underfuelling was the thing keeping the body fat on
The one change that eliminated Curt's post-workout naps and gave him back at least an hour a day
How Jade went from years of fasted sessions to fuelling every session, and what changed when she hit 90g of carbs an hour on the bike
Why Steve calls nutrition free speed after 30 years of hand waving it, and how a race week plan changed 5 national championship races in 3 days
What separating fluid from fuel does to a race day plan
The benefits nobody expected outside triathlon, from a happier marriage to more beach days and a kid who packs his mum's long run fuel
What all three would say to the version of themselves sitting on the fence 9 months ago
Nutrition is not something you fix in a week, and it is not something you fix for life by collecting free nuggets from AI, YouTube or podcasts. It is something you learn, practise and make your own. That is exactly what the Triathlon Nutrition Academy is built for: 9 months learning how to fuel your body for your own training, with me and a group of legends like Curt, Jade and Steve beside you.
Doors to the Triathlon Nutrition Academy are open right now. before doors close on Saturday 10 October.
How to Gain Muscle While Losing Body Fat
Épisode 260
jeudi 24 septembre 2026 • Durée 25:00
Can you gain muscle while losing body fat at the same time, or is body recomposition just a clickbait headline?
For years the advice has been that you have to pick one. Eat in a calorie deficit and lose body fat, or eat in a calorie surplus and build muscle. A brand new study published in the European Journal of Applied Physiology in April 2026 says the picture is more interesting than that, and it is already being butchered all over social media. I break the whole paper down for you. What the researchers did, what they actually measured, and the bits the headlines have quietly skipped over. Then I do the part that matters most, which is translating a study done on young resistance trained lifters into what it means for someone swimming, biking and running six days a week.
IN THIS EPISODE
- What body recomposition actually is, and why it is not the same thing as losing weight
- What the 2026 study did, and what happened to all three groups over 10 weeks
- Why an increase in fat-free mass does not automatically mean a kilo of new muscle
- The training detail that did just as much work as the nutrition did
- Whether you really need 2.5 grams of protein per kilo of body weight a day
- Why the size of the calorie deficit matters far more than most triathletes think
- Where this study stops transferring the moment you apply it to endurance training
- Who is well placed to recomp right now, and who is better off picking one goal
- The 4 things I would start with if body recomposition is your goal
TIMESTAMPS
00:00 Can you build muscle and lose fat at the same time 02:01 What body recomposition actually means 04:03 Inside the 2026 study05:26 The results after 10 weeks07:05 Why fat-free mass is not the same as muscle08:43 The training that made it work10:51 The big protein question13:19 Why the deficit was only 250 calories14:29 Where triathletes need a different approach15:40 Who body recomposition actually suits18:26 The 4 things I would focus on21:07 The big takeaway
How 5 Masters Triathletes Fuelled the Hilliest 70.3 in the World
Épisode 259
jeudi 17 septembre 2026 • Durée 01:01:16
What does it take to fuel the hilliest 70.3 in the world?
Six Triathlon Nutrition Academy athletes lined up at the IRONMAN 70.3 World Championship in Nice, France on 12 and 13 September 2026. A 1.9km swim in the Mediterranean, 90km on the bike with around 1190m of climbing, a long grind up the Col de Vence, an 11km technical descent with both hands on the brakes, then a flat half marathon in the baking French sun along the Promenade des Anglais.
One day after the race, five of them sat down with me to talk through what they did, what they would change and what they would tell you if Nice is on your bucket list. Most of them are masters athletes racing in the 60 to 69 age groups. Not one of them raced on the same nutrition plan.
Joining me are Kathleen Gilton, Kelly Estes, Stephen Duquette, Stanford Skelton and Daniel Walker.
WHAT YOU WILL TAKE AWAY
Why the athlete who was most afraid of the bike had the best ride of her life
How bike choice and gearing change what you can carry, and when you can actually drink it
How to ride light on a long climb without under-fuelling the back half of your race
What it takes to run a hot half marathon with no cramping, four years after cramping nearly ended a triathlon career
The race week mistake that cost a well-prepared athlete 20 minutes on the run, and it had nothing to do with training
Why six athletes on the same course, in the same heat, all fuelled differently and all got it right
TIMESTAMPS
01:46 Meet the athletes who raced Nice 02:47 Kathleen on the bike leg she feared most 08:53 Road bike or TT bike, and gearing 11:36 Losing 8kg without losing bike power 15:24 Riding light on the climb without under-fuelling 17:53 A hot run and the cramps that never came 23:02 When race day does not go to plan 31:54 Saturday women, Sunday men: the split day 40:05 What each athlete is most proud of 49:40 Would they have got there without nutrition
The Next 4 Things I'd Fix If You Were My Athlete
Épisode 258
jeudi 10 septembre 2026 • Durée 22:03
Most triathletes are working their nutrition list backwards. They start at number eight and skip one through seven entirely.
In Episode 229 I walked you through the first four things I fix with every triathlete I work with. The big rocks. This is Part 2, and it picks up at number five. If you have not heard 229 yet, go and listen to that one first, because these next four do not work without the foundations underneath them.
Number five is your hydration and electrolytes, which most athletes think they have sorted and almost never do. Number six is the three micronutrients that quietly put a ceiling on everything else. Number seven is your race nutrition strategy, which is a lot more than deciding which gel you are taking. And number eight is the fun stuff, the sprinkles on the icing on your cake, which is exactly where nearly everybody wants to start.
WHAT YOU WILL TAKE AWAY
Why one standalone sweat test is not a number you can set and forget for life
The three micronutrients that determine whether you can train and race well, and why supplementing blindly is the wrong first move
What a race nutrition strategy actually involves, and why practising your fuel is not the same as practising it at race intensity
The full roll call of supplements and gadgets triathletes ask me about, and where they genuinely belong in the order
Why your recovery nutrition does not finish when you cross the finish line
The order I would work through all eight in, so you get the best bang for your buck
TIMESTAMPS:
01:26 Hydration, sodium and sweat testing for triathletes 04:57 Iron, calcium and vitamin D for endurance athletes 08:59 Race nutrition strategy and recovery after racing 13:36 Performance supplements and what actually works 18:52 How to fix your triathlon nutrition in order
WANT ALL EIGHT BUILT OUT PROPERLY, IN THE RIGHT ORDER, FOR YOU?
How to Fuel an Ironman When You've Only Ever Raced 70.3
Épisode 257
jeudi 3 septembre 2026 • Durée 32:14
You can get away with a fuelling gap over five hours. You cannot get away with it over 13.
Stepping up from 70.3 to Ironman is the exact moment most triathletes work out that their fuelling needs attention. Julie Whitton is 13 weeks out from Ironman Western Australia, her first full distance race after a decade of racing halves. She is a paramedic with New South Wales Ambulance, she has been a shift worker for 21 years, and she trains off a nine day roster that changes constantly. In this episode she takes Taryn through exactly what she has had to upgrade to get to that start line, and where the gaps showed up once the hours went up.
This is not a first Ironman story. This is the step up story, for the triathlete who already races 70.3 well and assumes that skill carries over.
IN THIS EPISODE
What changes in your bike and run fuelling numbers when a race goes from five hours to 13 hours
Why a small hourly shortfall you got away with at 70.3 compounds into a walk at full distance
The shift from liquid fuel to solid food on long rides, and the trap of swapping over too fast
How to gut train on gels without hitting flavour fatigue weeks before race day
What Julie was doing at 70.3 that stopped working the moment the volume climbed
Why she moved her recovery from 90 percent to 100 percent, and what that changed in her week
Fuelling your body for what you want it to do rather than for how you want it to look
TIMESTAMPS
04:37 Training for Ironman around shift work 07:12 Bike fuelling from 70 to 80 grams 13:25 Run fuelling and flavour fatigue 17:35 What stopped working at full distance 23:35 Fuelling for performance not appearance
ABOUT JULIE WHITTON
Julie (Jules) Whitton is an age group triathlete and a paramedic with New South Wales Ambulance, where she has worked shift work for 21 years. She has been a Triathlon Nutrition Academy athlete since January 2023 and is now part of the Supercharged Squad. After a decade racing 70.3, she is stepping up to full distance at Ironman Western Australia on 6 December 2026. Julie was last on the show in Episode 119, Juggling Shift Work and Triathlon.
Maurten vs Precision vs SIS Beta Fuel: A Triathlon Dietitian's Verdict
Épisode 256
jeudi 27 août 2026 • Durée 18:02
Are you paying up to $5.20 a gel because that is what they hand out on course?
Maurten, Precision Fuel and Hydration and SIS Beta Fuel are the three gels I get asked about more than any others. So I put them side by side and worked out what is actually in the packet, what each one costs you per 100 grams of carbohydrate, and whether that price gap buys you anything at all. No brand has paid me a cent to talk about them. I am Switzerland when it comes to sports nutrition products.
One of these gels costs roughly two thirds more than another for the exact same gram of carbohydrate. Whether that is money well spent comes down to three things most triathletes have never been taught to look for.
WHAT YOU WILL TAKE AWAY
What is actually inside each gel: carbohydrate, sodium, calories, caffeine and the main ingredients
What it costs to fuel at 90 grams of carbohydrate an hour on each brand, in both Aussie and US dollars
What the glucose to fructose ratio means in plain English, and the carbohydrate rate you need to be hitting before it matters to you
Whether the hydrogel does what the marketing implies it does
Which gel makes sense for Sprint, Olympic, 70.3 and full distance racing
How to read a sports nutrition label so you are not at the mercy of whoever has the biggest marketing budget
STUDIES MENTIONED
Currell, K., & Jeukendrup, A. E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine & Science in Sports & Exercise, 40(2), 275 to 281. [https://doi.org/10.1249/mss.0b013e31815adf19](https://doi.org/10.1249/mss.0b013e31815adf19)
O’Brien, W. J., & Rowlands, D. S. (2011). Fructose-maltodextrin ratio in a carbohydrate-electrolyte solution differentially affects exogenous carbohydrate oxidation rate, gut comfort, and performance. American Journal of Physiology-Gastrointestinal and Liver Physiology, 300(1), G181 to G189. [https://doi.org/10.1152/ajpgi.00419.2010](https://doi.org/10.1152/ajpgi.00419.2010)
ABOUT JOE FRIEL
Joe Friel has coached endurance athletes for more than four decades. He is a co-founder of TrainingPeaks and the author of Fast After 50, a go-to resource for athletes who want to keep performing as they age. Connect with Joe
The Triathlete Fuel Kit brings together my Triathlon Nutrition Kickstart course, the Triathlete’s Kitchen recipe database and the Fuel Your Adventure recipe book, so you can get your everyday fuelling working for you, not against you. Get the Triathlete Fuel Kit
- Vargas-Molina, S., Garcia-Palumbo, A., Garcia-Sillero, M., Bonilla, D. A., Petro, J. L., Aragon, A. A., Schoenfeld, B. J., & Benitez-Porres, J. (2026). Comparison of two nutritional protocols in body re-composition of resistance-trained participants. European Journal of Applied Physiology, 126, 4019-4030. [doi.org/10.1007/s00421-026-06209-6](https://doi.org/10.1007/s00421-026-06209-6)
- Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition recommendations for bodybuilders in the off-season: A narrative review. Sports, 7(7), 154. [doi.org/10.3390/sports7070154](https://doi.org/10.3390/sports7070154)
If body recomposition is one of your goals, this is a very good time to stop winging it and build a strategy around your training instead. The Triathlon Nutrition Academy is where I teach you how to work out your own numbers, against your own training program, in your own body, and then I am there every week while you actually do it. Doors only open a few times a year, so get your name on the list for the next cohort at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy).
If you want to be the athlete who gets off a plane in a foreign country and knows exactly what they are doing, come and join us inside the Triathlon Nutrition Academy.
That is exactly what the Triathlon Nutrition Academy is. It is not a meal plan and it is not one size fits all. It is me teaching you how to build your own nutrition strategy around your training, your race schedule and your actual life, so you walk out knowing how to do this for yourself for the rest of your racing life. We open the doors a few times a year. Get your name on the list at dietitianapproved.com/academy so you know the moment they open.
If you have a couple of halves behind you and a full quietly sitting on your list, the athletes who come unstuck are almost always the ones trying to learn how to fuel and how to train for 226 kilometres at the same time. Do one of those things first. Get your name on the list for our next cohort of the Triathlon Nutrition Academy at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy) and you will be the first to know when we open doors.
SUPPORT THE PODCAST [HERE](https://www.dietitianapproved.com/legend)
Episode 47: What is a Hydrogel? Does it improve endurance performance, with Andy King. [Listen here](https://www.dietitianapproved.com/podcast/episode-47)
The exact gel you use is the last 5% of your race nutrition strategy. If you want the other 95%, the Triathlon Nutrition Academy is my nine month education program that teaches you how to fuel your training week, train your gut and build a race plan that is uniquely yours. Doors open again soon, so register your interest at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy).
SUPPORT THE PODCAST (https://www.dietitianapproved.com/legend)
