Jet lag can be a triathlete’s worst nightmare. We train for months to perform at our best but international travel leaves us feeling sluggish and out of sync on race day.

What if there was a way to outsmart jet lag and step off the plane feeling sharp and race-ready? It might sound too good to be true but it’s not. I’ve just recorded a masterclass about beating jet lag for my TNA athletes and I want to share some of those hot tips with you too!

So, what exactly is jet lag? It’s that horrible feeling you get when there's a mismatch between your body clock and the new time zone. It's a common issue when travelling overseas, particularly when crossing multiple time zones. Symptoms increase and adjustment times are longer the more time zones you cross. Living in Australia, where it often takes 24 hours on a plane to reach the other side of the world, we're well-acquainted with the feeling.

Some common symptoms of jet lag include:

• Poor sleep
• Fatigue
• Gut discomfort

When you're jet-lagged, your performance decreases, so we need to take precautions to limit its effect and give our body time to adjust to the new time zone before a race.  

Tips to Beat Jet Lag

Before Travel

1. Minimise Sleep Debt: Don't head to the airport with a significant sleep debt. Avoid late-night partying or sleep deprivation under the mistaken belief that you'll sleep better on the plane; this is often not the case.
2. Bank Sleep: Although you can't really "bank" sleep, try spending an extra 30 minutes in bed before your usual bedtime in the week leading up to your trip.
3. Practice Good Sleep Hygiene: Aim for 7-9 hours of good quality sleep each night. Make your sleep environment as conducive as possible – cool, dark, quiet, and comfortable.

During Travel

1. Travel Hygiene: Continue the heightened hygiene standards we've adopted since COVID-19. Wear a mask, frequently use hand sanitiser, and try not to touch your face.
2. Maintain Mobility: Get up and move around as often as you can. If possible, choose an aisle or exit row seat for easier access.

1. Comfort: Use a neck pillow, eye mask, and earplugs to make yourself as comfortable as possible to sleep.
2. Minimise Exposure to Blue Light: Avoid screens or use devices that emit a warm hue to limit blue light exposure, which can affect melatonin production.

1. Hydration: The air conditioning on planes can be very drying, so make sure to drink plenty of water.
2. Avoid Alcohol: Alcohol is one of the worst things you can consume while flying as it dehydrates you and disrupts sleep.

After Travel

1. Light Exposure and Exercise: Your adaptation plan should include timed light exposure and exercise depending on your destination’s time zone. This is crucial for resetting your body clock.
2. No Napping: Avoid the temptation to nap during the day after arrival as it can disrupt your sleep schedule. If you must nap, keep it short and earlier in the day.
3. Be careful with caffeine: It can be a useful tool to stay awake but should be used cautiously and not too close to bedtime.
4. Maintain Sleep Hygiene: Continue practising good sleep habits such as keeping your room dark and cool, and following a consistent bedtime routine.

1. Nutrition Synchronisation: Align your mealtimes with the destination’s time zone to help your gut’s internal clock adjust quickly.

 So, the next time you’re getting ready to travel, remember these tips to beat jet lag and maximise your race performance.

If you want more detailed tips and a personalised jet lag adaptation plan, consider joining our Triathlon Nutrition Academy program. Our final cohort for 2024 starts soon, and there’s no better time to get all the insights and strategies you'll need for peak performance.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved  @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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

See omnystudio.com/listener for privacy information.

When you’re lacking motivation through a hard triathlon training period, where do you turn for encouragement?

You could binge-listen to a podcast, watch an inspiring movie or check out your favourite athlete’s socials, but I personally feel that one of the best places to start is a good ol’ fashioned book. 

Today, I teamed up with some of the members inside the Triathlon Nutrition Academy community to bring you a curated list of 20 must-read books for triathletes, from insightful how-tos to inspiring autobiographies and helpful self-improvement books. 

You’ll find a detailed list that could transform your approach to training, racing, and overall mindset.

Whether you’re a seasoned athlete or just starting, these books offer a wealth of knowledge and insights that can help you achieve your best performance.

If you want a handy list of all these book recommendations, head over to https://dietitianapproved.com/books for a free downloadable. 

Special thanks to the members of the Triathlon Nutrition Academy who joined me in curating this list:

Becky Maccaroni 

Lyn Humphris

Tony Hampton

Chad Rolfs

Jarrod Coombs

Steve Duquette 

Chris Tubbs 

Jake Hooker

Kelly Estes 

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved  @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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

See omnystudio.com/listener for privacy information.

Proper recovery and performance enhancement have always been top priorities for athletes. But what happens when new trends promise to deliver these benefits with the allure of convenience? Is it worth the investment, or even safe? Today, we delve into the growing trend that is IV hydration and explore whether it truly lives up to the hype.

What is IV Hydration?
In simple terms, IV hydration involves bags of hydration, vitamins, amino acids, or a mix thereof being administered directly into your bloodstream through a cannula. Originally, this practice was strictly for medical use in hospitals to treat severe dehydration and nutrient deficiencies or deliver medication when oral intake wasn’t possible.

Now, companies offering IV hydration have extended these services to healthy individuals for various perceived benefits, such as rapid rehydration, improved skin health, and curing hangovers. For athletes, especially triathletes, they’re even promising quick recovery and performance enhancement post-race.

Reality Check:
That all sounds great, but can IV hydration actually deliver on these promises? The short answer for healthy athletes is no.

Your hydration needs are unique and vary based on multiple factors, including genetics, environmental conditions, and fitness levels. Oral hydration is a far safer and more efficient way of meeting these needs than opting for a quick fix like IV hydration, so if you can drink your liquids, you should.

If an athlete is extremely dehydrated or unable to orally consume fluids, IV hydration can be beneficial, but this should be done at a medical station after being assessed by a medical professional.

The Risks:
Any procedure involving a needle carries risk, and IV hydration is no exception. Infection risks, vein inflammation, and even complications like blood clots can occur. Proper hygiene and a qualified professional administering the infusion can lower but not eliminate these risks.

Additionally, there is the risk of overloading your body with fluids, which, without proper medical supervision, can lead to severe complications like hyponatremia – a life-threatening condition caused by low sodium levels in the blood.

For competitive athletes, there are even risks that go beyond your health. The World Anti-Doping Agency (WADA) prohibits intravenous infusions of more than 50 mL per six-hour period, both in and out of competition. Athletes found violating these regulations could face severe consequences, including bans.

Is It Worth the Cost?

The financial aspect of IV hydration is another important point to consider. Costs can range from 200 to 300 dollars, or even higher if you add vitamins and amino acids. Considering the risks involved and that there are no performance benefits compared to just drinking, IV Hydration just isn’t worth it. Investing your money in long-term hydration strategies tailored to your needs is far more beneficial.

 The bottom line when it comes to hydration and recovery is if you can drink, do so. If you can’t then you don’t need IV hydration therapy, you need to go to the medical tent and get help from healthcare professionals! For reoccurring hydration issues, work with a professional to address the root cause and develop long-term strategies tailored to your individual needs.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved  @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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

Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. 

See omnystudio.com/listener for privacy information.

🎉🥂Holy crap we are 1!

I can’t believe how fast the time has gone. 1 year ago we launched the Triathlon Nutrition Academy podcast out into the world!

52 episodes have reached your ear holes all around the world from my tiny cupboard in Brisbane, Australia. 

To mark this momentous occasion, I asked the legend Stef Hanson to turn the microphone around and interview me on my own podcast! 🤣 There is no one more perfect for the role than the former chief of Witsup.

To celebrate, Stef asks me the deep questions:

• Why I started the podcast 
• What we’ve achieved in the last 12 months 
• Why I’m so passionate about spreading the evidence-based nutrition message
• The moment I realised I was in the right profession as a sports dietitian 
• My goals and aspirations for the podcast
• What I find challenging about podcasting and what I’ve learnt from my experiences so far
• Where the podcast is heading in the next 12 months

Tune in for a peek behind the scenes of the Triathlon Nutrition Academy podcast. The ONLY nutrition-specific podcast for triathletes IN THE WORLD 🌍 yewww!

Thanks so much, @stefhansonproductions 💞

LINKS:

Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

Not all protein powders are created equal. But what one is the best for endurance athletes? 

As a Dietitian, I definitely have a food-first philosophy. It is incredibly easy to get enough protein from your diet without the need to supplement. 

But there are some situations where a protein powder MAY be useful for certain athletes. 

If you’re thinking about using protein powder, the three questions you need to ask yourself are:

1. Why am I using this?

2. Is it safe?

3. Is it necessary?

It’s all too easy to get caught up in clever marketing and the popular opinion that supplements are needed for optimal performance! Once you’ve answered these questions, the next step is choosing the best protein powder for you. 

In a very saturated market, what should you look for when buying a protein powder? 

All of these questions have been answered for you in this week's episode! Tune in to find out!

LINKS:

Discount Codes:

Use code TNA to get 10% off Pro4mance

Get 10% off VPA

Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

Despite not being a focus of the Triathlon Nutrition Academy program, weight loss, or body fat loss is a surprising side bonus for many of our athletes. Renee is a great example of how eating more strategically, instead of constantly trying to eat less and cutting carbs can lead to body fat loss, without really trying. 

In this episode, Renee shares with you her nutrition journey prior to seeking support from an endurance sports dietitian specialist. She’s been on a big ride (pun intended) and has seen many nutritionists, dietitians, naturopaths etc.

Some of the key light bulb moments she’s realised about eating for triathlon…

You don’t have to count calories to lose weight💡

💡 Eating more carbohydrates hasn’t led to weight gain 

💡 By eating more strategically around training, it’s easy to achieve your body composition goals 

💡 Understanding how to fuel for swim, bike, run has led to more energy and better performance in training

Doors are sneakily open for our email list subscribers to the Triathlon Nutrition Program right now! If you are not on the list (what have you been doing?!), head to and get your name on the list now. Then check your inbox for your secret invitation. Doors close again on Sunday the 17th of July at 7 pm AEST. Be quick!

LINKS:

Subscribe to our email list: www.dietitianapproved.com/subscribe

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

Triathlon is a crazy sport. You’re up early, home late and when you juggle work, family, and household jobs, it can be easy to let your relationship slide. 

Particularly through the build of a key race like 70.3 or Ironman where training hours are high. 

So often I see couples and families break down because of triathlon. It can put a huge strain on your relationship, particularly if your other half is not involved in the sport!

Now this might seem completely left field for a triathlon nutrition podcast but bear with me! I’m here to help you, in any way I can. I’ve got the nutrition side covered (well mostly!) and I’m bringing in the big guns to help you in other areas.

In this episode, I’m joined by Couples Therapist, Sexologist and Sex Therapist, Isiah McKimmie. She's sharing some really practical, actionable tips you can implement to stay connected with your partner and help your relationship thrive.

Anyone can benefit from these great tips from Isiah. Whether you’re doing an Ironman or simply trying to balance all of the things in life.


LINKS:

​​Connect with Isiah on Instagram

Website: www.isiah-mckimmie.com

For your copy of Isiah's FREE Guide to Strengthening Your Relationship, click HERE

Learn more about the 5 Love Languages and take a free quiz: HERE 

Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30 am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.

Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

How do you know if you’re eating enough to support training for three sports?

The body is smart. It will give you some warning signs if you’re not fuelling properly. Some warning signs will be a light touch like a feather, others will be harder like a brick being thrown at you or louder still, like being hit by a truck 🚚.

Here are a few signs you’re not eating enough:

• You’re not training well and/or your motivation to train is low
• You’re not recovering very well or quickly enough
• You keep getting annoying niggly injuries 
• You continuously get sick or can’t seem to shake things
• You have weird or exacerbated gastrointestinal issues
• Your menstrual function is light, irregular or completely absent (if not overridden by contraception)
• Your sex drive is reduced
• You have restriction and/or binging behaviours with food

So what can you do about it? Tune in to find out!

Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). First one coming up Thursday 7 July. Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.

LINKS:

Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

Hydrogel technology is making a wave in the sports nutrition scene with products like Maurten hitting the market. But what is a hydrogel? And is it beneficial to endurance performance?

Joining me on the podcast is exercise physiologist at the Australian Catholic University, Andy King. Andy co-authored the review paper on all of the research to date on hydrogels and their effect on endurance exercise performance. There is no one better suited to answer these questions for us! 

In this episode we cover:

• What is a hydrogel?
• How does it work?
• Are there any negative effects of using a hydrogel compared to regular sports drinks and gels?
• What does the research to date say - Does a carbohydrate hydrogel improve exercise performance?
• Does a carbohydrate hydrogel improve gastrointestinal tolerance compared to regular sports drinks and gels?
• Is the premium price of hydrogel products worth the investment?

LINKS:

Connect with Andy King on Twitter​​

Read Andy’s review paper HERE: Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise

Read Josh’s paper here: Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance

Join the to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Dietitian Approved Crew Facebook Group

Website: www.dietitianapproved.com

Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

​​Are you sick of sucking back gels and sports drink all the time?

Are you looking for more real food options to use during exercise?

Over the years, I’ve definitely seen a movement away from commercial sports nutrition products to more real foods on the bike. But what types of foods are going to help your performance? 

In this episode I walk you through:

• When is the best time to use real foods in training?
• What types of real foods are good for on the bike?
• What types of foods should you avoid on the bike?
• Where to find recipes to make your own bike fuel

Get your copy of my Fuel Your Adventurerecipe book which includes evidenced-based, real food ideas that give you a good hit of carbohydrates, electrolytes and even protein.

These recipes still provide enough fuel for what you need but the advantage of lots of other nutrients as well. I’ve even included some savoury options for those who just can’t stomach any more sweet.

LINKS:

Join me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Dietitian Approved Crew Facebook Group

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

Eating for optimal health and performance doesn’t happen by accident. Think of the food choices you make when you’re time poor or in a rush…

• You’re more likely to get takeaway or eat out
• You’re more likely to grab and go whatever is available, quick and easy to fill a hole
• You’re more likely to eat a bowl of cereal for dinner
• You’re more likely to smash a protein shake after a session and go to bed without ticking all of your recovery boxes  

Let me teach you some of the strategies I use to help my athletes eat better, even when they’re time-poor. A little bit of time spent in preparation and organisation goes a LONG way when you’re trying to juggle training, work and family commitments!

If you learn something new and implement one or more of these strategies, please let me know! I’ll help you earn your organisation ninja black belt too 🥋😉 

LINKS:

Download a copy of my free Weekly Menu Planner Template here: https://www.dietitianapproved.com/planner

Get my FREE Recipes here: https://www.dietitianapproved.com/recipes

Get access to the Dietitian Approved Recipe Database here: https://www.dietitianapproved.com/recipedatabase

Get a Dietitian to plan your dinner meals every week here: https://www.dietitianapproved.com/MenuPlanning

Website: www.dietitianapproved.com

Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

Now that the colder months are upon us, it’s time to be proactive with our nutrition for the best immune system defence.

For active people, immune function plays a role not only in fighting off infections but also in promoting tissue repair to recover from exercise and injury. To function properly, the immune system requires lots of nutrients – both macro and micronutrients. 

For a triathlete under a heavy training load, requirements are even higher putting you at risk of a suppressed immune system if you’re not meeting your needs.

To help you stay well over the colder months, I’ve put together a few key points to keep you firing on all cylinders this winter!

LINKS:

Website: www.dietitianapproved.com

Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

Caffeine is a well-established performance booster. Is it beneficial for endurance performance? Heck yes!

But more does not equal better when it comes to caffeine supplementation. It’s about finding the lowest dose to give the greatest effect, without the negative effects.

• How is caffeine absorbed?
• How does caffeine work?
• What are the negative effects of too much caffeine?
• Where else can you get caffeine from without needing to use tea and coffee?

Tune in to find out!

LINKS:

Get 20% off Revvies by using the code 20TNA at checkout when you spend $20 or more.

Australia: https://revviesenergy.com

UK: https://revviesenergy.co.uk

US: https://revviesenergy.us

NZ: https://revviesenergy.co.nz

Website: www.dietitianapproved.com

Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

A proper understanding of protein intake is crucial for getting your best performance in endurance sports. For years we’ve had pretty clear guidelines for what works best but a recent study has come out with the potential to completely reshape what we thought we knew. That’s what we’re discussing in today’s episode of the TNA podcast. I’ll go into the study, the findings, and the practical applications for triathletes. 

Previously we believed that consuming more than 20 grams of protein in one sitting was redundant and that any excess would be wasted. Because of this nutrition guidelines were to spread protein intake evenly throughout the day which would optimise muscle protein synthesis. However, this new study challenges that foundational concept. 

What is the new research?
The study was a randomised control trial, widely considered the gold standard in research due to its controlled and double-blind setup. To achieve precise tracking, researchers gave cows isotope amino acid infusions which became incorporated into the milk proteins produced by those cows. Athletes were given different amounts of this traceable milk protein, allowing researchers to trace how amino acids moved through their bodies post-consumption.

Remarkably, those who consumed 100 grams of protein had a 19% higher muscle protein synthesis rate over four hours and a 30% higher rate over 12 hours compared to the 25-gram group.  Only 15% of the excess protein was oxidised, while 85% was utilised effectively!

Practical 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 it’s just not practical for most people to consume such large portions.  To put it in perspective a 100-gram protein intake equates to a 320-gram steak, a 350-gram chicken breast, 16 eggs, 850 grams of firm tofu or 1.2 kilos of high-protein Chobani yogurt.

So the takeaway here should not be to consume massive amounts of protein in one sitting but to understand that achieving your overall protein needs is more critical than evenly spacing every meal.

Listener Question
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.  I’m not giving any specialised advice here, but in general, there are some big hitters triathletes of this age group should focus on.

1. Protein: As we age we become resistant to protein so it’s crucial for older athletes to meet their daily daily protein requirements and ensure effective recovery.
2. Energy Intake: Metabolic rate can decrease with age, requiring a focus on nutrient-rich, calorie-sufficient diets.
3. Calcium and Vitamin D: These nutrients are vital in combating osteoporosis. As you age, your calcium needs increase, and vitamin D synthesis decreases, making supplements or adjustments essential.

I’d love to know what you think about this new research and if it will change how you plan your protein intake. Join the discussion in the Dietitian Approved Crew Facebook group, and until next time, keep fueling smart and training hard!

REFERENCE:

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans.

Jorn Trommelen, Glenn A.A. van Lieshout, Jean Nyakayiru, Andrew M. Holwerda, Joey S.J. Smeets, Floris K. Hendriks, Janneau M.X. van Kranenburg, Antoine H. Zorenc, Joan M. Senden, Joy P.B. Goessens, Annemie P. Gijsen, Luc J.C. van Loon,

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans,

Cell Reports Medicine,
Volume 4, Issue 12,
2023,
101324,
ISSN 2666-3791,
https://doi.org/10.1016/j.xcrm.2023.101324.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved  @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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

Dietitian Approved acknowledges the Traditional Owners of the Land we have 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.

I’m a big advocate for triathletes implementing strength into their training program, but not many do it!

Maybe it’s because you’re worried about getting too sore, or putting on too much muscle mass and affecting your power to weight ratio, you have zero time, or maybe it’s because you have no idea what you should be doing!

As an Advanced Sports Dietitian, this is not my area of expertise. So joining me on the podcast is Exercise Physiologist, Huw Darnell, who specialises in strength and rehabilitation for triathletes. 

He has worked with many triathletes of all levels, from age-groupers to the elite. He does this through his online program, The Tristrong Performance Program which is the perfect way to get some qualified, evidence-based help in implementing some strength training into your program. 

Huw is all about building bulletproof bodies that are injury resilient with greater capacity. Exactly what you need to be strong and injury-free heading into race season!

LINKS:

Connect with Huw on Instagram 

Learn More about working with Huw and the Tristrong Performance Program - and online strength, rehabilitation and injury prevention program to bulletproof your body

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Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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You've done the training, you’ve dialed in your nutrition, but what about your mind? 

When it comes to racing, there is a lot you can do to prepare your body physically to perform at the best of your ability on the day. But if you haven’t got your mind switched on, then your race may not result in what you’re truly capable of.

To help give you some practical strategies to mentally prepare yourself for your next triathlon race, I asked mindset and performance coach Trang Nguyen to join me on the podcast. She is also a qualified physiotherapist, Strength and Conditioning Coach, Running Coach and Personal trainer - talk about a high achiever! 

She walks you through strategies to visualise your race goals, quieten down those pre-race nerves and ways to help you through a dark, pain cave hole during a race.

So you can be confident you’ve given it your all, and achieved what you set out to on race day. Whether that’s standing on the top of the podium, hitting a new personal best or reaching the finish line of your very first race!

If mindset is an area you need help with, connect with Trang on Instagram

LINKS:

Connect with Trang 

Website: www.alignedperformance.com.au

Listen to: Aligned Performance Podcast

To work with me 1 on 1: www.dietitianapproved.com/services

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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As an endurance athlete, calcium is a key nutrient you need to be on top of. Every. Single. Day. 

Calcium is not only important for building strong bones and teeth, it’s also important for every single muscle contraction. If we’re not getting enough calcium from our diet, we borrow it from our bones. If this delicate balance is tipped in the wrong direction too often, we run the risk of having weak or porous bones. Not ideal!

In the latest episode of the podcast, I dive into…

• What role calcium plays in our body
• Why calcium is so important for triathletes
• Where we get calcium from in our diet
• How much calcium do we need? 
• What factors affect calcium absorption

You don’t need to be a dairy consumer to get enough calcium from your diet. But, if not, you do need to know where to get it from and ensure you’re hitting your targets, daily!

If you’re ready to understand your calcium needs and ensure you’re hitting your daily targets with ease, join us inside the Triathlon Nutrition Academy. Join the waitlist to be the first in the door when we open again in September! Learn More HERE

LINKS:

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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Website: www.dietitianapproved.com

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The Triathlon Nutrition Academy is a podcast by Dietitian Approved

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 Have you got a hot race coming up? Here’s some practical heat adaptation advice that actually works.

Joining me on this episode is Physiologist Avish Sharma. He was the lead Physiologist for Triathlon Australia in the preparation for the Tokyo 2020 Olympics which always set to be a hot environment. 

In this episode we talk about:

• Why would you want to heat adapt yourself?
• Who is it beneficial for?
• Are there any negative implications of heat adaptation?
• How do you heat adapt yourself?
• How long do the performance gains of heat acclimation last for?
• Practical suggestions if you have a hot race coming up like Cairns or Kona
• What to do if you live in a cooler environment but have to travel to a hot race? 
• Some suggestions for pre-cooling strategies you can implement to keep your core temperature down

Avish has so many practical, evidence-based ideas here to help you with racing and training in the heat.

If you’re ready to understand exactly what you need to be eating to support triathlon training and perform at your best, join us inside the Triathlon Nutrition Academy | Learn More HERE

To connect with Avish, follow him on Twitter

For further reading on heat acclimation, here are a few papers of interest: https://pubmed.ncbi.nlm.nih.gov/24444197/ Costa et al. 2012. Heat acclimation responses of an ultra-endurance running group preparing for hot desert-based competition. European Journal of Sports Science.

Saunders et al, 2019. Special Environments: Altitude and Heat. International Journal of Sports Nutrition and Exercise Metabolism, 29: 210-219.
https://pubmed.ncbi.nlm.nih.gov/30676138/

Daane et al. 2017. Heat Acclimation Decay and Re-Induction: A Systematic Review and Meta-Analysis. Sports Medicine 48; 409-430
https://link.springer.com/article/10.1007/s40279-017-0808-x



LINKS:

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When it comes to triathlon nutrition, there is a lot of crap out there!

My passion is to cut through all the noise and give you practical, evidence-based information that actually works. To fast track your success as a time-poor triathlete. 

Triathlon can be a very expensive and tech-heavy sport. You don’t just need stuff for one sport, you need stuff for three!  There are lots of gadgets and everything is upgradable -  costs that can add up quickly if you’re not careful.

But when it comes to nutrition, people don’t value investing in their nutrition because it isn’t tangible. You don’t get a shiny new object for your money.

But I would argue your body is the thing you need to spend the most on. You have it for life!

There are so many things that can affect your long term health if you’re not putting the right things in.

Listen in as I give you 3 nutrition rules every triathlete needs to abide by…

If you’re ready to understand what you need to be eating to support triathlon training, join us inside the Triathlon Nutrition Academy. Doors are open until 6pm AEST on Sunday night!!

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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If you’ve been listening to the podcast for a while, you might be starting to think nutrition is the missing link in your performance.

And you know how passionate I am about getting practical, evidence-based information out there in a very noisy world.

Does any of this sound like you?

You're sick of feeling tired all the time→

→ You're frustrated you can't hit the goals you want to achieve

→ You train the house down but can't seem to shift the body fat

→ You're sick of feeling absolutely exhausted after long sessions

→ You're starting to think nutrition is the missing link

→ You think you eat pretty well but are unsure if what you're doing is right for you

If you know you need to get your nutrition sorted and are ready to have me as your Sports Dietitian - in your corner, to inspire, teach, challenge, educate and push you to train harder, recover faster and perform at YOUR BEST....

Then don't wait!

If you’re ready to join us inside the Triathlon Nutrition Academy. Doors are open NOW until 6pm AEST on Sunday the 24th of April!

Let's start your journey to become a SUPERCHARGED triathlete! 

I can’t wait to see you inside the Academy!

Join in on launch week fun on Instagram and Facebook…

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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You’ve invested in a training program, a coach, maybe you’ve spent thousands of dollars on a new bike…why haven’t you got a plan for your nutrition yet?

So many athletes smash themselves at training with no regard for how they’re fuelling and recovering. But we only adapt i.e. get fitter and faster from the sessions we recover from. If you want to find the sweet spot where training and nutrition intersect, you might need to up your game with your nutrition…just saying.

In this episode, I asked three Triathlon Nutrition Academy athletes to join me to talk about their experiences inside the program. 

You'll hear from Jill, Luis and one of our other star TNA athletes. Each has their own unique story about how they came to join the program and their own unique learnings along the way.

Having a Sports Dietitian in your corner will change your life, I can guarantee it. Consider me your secret weapon when it comes to getting fitter, faster, stronger (and healthier!)

But let me allow these legends to share their stories...

If you’re ready to join us inside the Triathlon Nutrition Academy, doors open at 8 am on Sunday!! Learn More HERE

LINKS:

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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Website: www.dietitianapproved.com

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The Triathlon Nutrition Academy is a podcast by Dietitian Approved

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It’s not often someone walks through my doors that generally eats really well. Lots of fresh fruits and vegetables, lean protein sources and minimal junk. But just because you eat healthily, doesn’t mean you’re fuelling your body with the right things to support triathlon training.

Jody is a Naturopath, Triathlete, Mumma, Wife and Triathlon Nutrition Academy athlete. She shares her experiences on what it’s like to be a member of the TNA program as a healthy eating Naturopath. What she’s learnt so far, what she wasn’t expecting to find plus so much more.  

If you’re ready to understand what you need to be eating to support triathlon training, join us inside the Triathlon Nutrition Academy. Doors open in April Learn More HERE!

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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Are you someone that suffers from pre-race nerves?

Do you worry you’ve forgotten to do something important heading into race day?

There is A LOT to do, think about and organise when it comes to triathlon racing. Preparing for one sport is hard enough, but you’ve got to prepare yourself for 3!

Let me help you automate your racing process and take away the stress that comes with toeing the start line. I’ve put together a that outlines a range of things you might want to consider in the lead-up, on race day and also suggestions for post-race too.Triathlon Racing Checklist

Once you’re got yourself a system that works for you, simply rinse and repeat!

LINKS:

To get your copy of our Triathlon Racing Checklist: DOWNLOAD HERE

Website: www.dietitianapproved.com

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Do you feel tired, lethargic or fatigued and are not sure why? Maybe you need to get your iron levels checked.

Inside the Triathlon Nutrition Academy program we talk all about Iron and how important it is for endurance training. I want to make sure my athletes know how to recognise symptoms of deficiency but also how to fix it, quickly.

Joining me in this episode is fellow Advanced Sports Dietitian Rebecca Hall aka Beccy. She has recently submitted her Masters in Iron supplementation for endurance athletes travelling to altitude with the goal of increasing haemoglobin mass.

She is well across the research in this space but is also excellent at translating that deep science into something practical and easy to understand. 

In this episode we talk about…

•  Why iron is such an important nutrient for triathletes
• Where you find iron in your diet (hint: it’s not just red meat!)
• Advice for vegan and vegetarian athletes to meet their targets for iron intake without eating meat
• The variable bioavailability (how much is actually absorbed by the body) or iron and tips for how to enhance iron absorption
• Do we need to take a supplement?
• Plus tips for how best to manage your iron

Enjoy!

LINKS:

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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 We are back!

So much has happened in the sports nutrition space over the last few months and I’m so excited to be in my recording space to get you caught up!

There’s too much to discuss in this one episode so I’ll be hitting you with news for the next few weeks, but today I want to talk about the new hydration sponsor on course for the North American Ironman events: Mortal Hydration.

What is Mortal Hydration?
Ironman announced early this year that they're phasing out Gatorade Endurance and introducing Mortal Hydration for their North American events. This change is not global, so our friends in Australia and the UK can breathe a sigh of relief. But if you’re heading to a North American race, you need to be prepared.

Unlike Gatorade Endurance, which is a carbohydrate-rich sports drink, Mortal Hydration is more of a hydration formula with considerably less carbohydrate content. Here’s a quick comparison:

Gatorade Endurance: 620 mg of sodium and 46 grams of carbohydrate per bottle.

Mortal Hydration: 460 mg of sodium (or 920mg in the salty version) and only 10 grams of carbohydrate per bottle.

Preparing for the Change:
As you can see the two drinks differ significantly. If your fueling strategy relied heavily on Gatorade Endurance for carbs and electrolytes, you'll need to rethink your plan. I know that it can be frustrating, especially if you've been prepping for an Ironman for months or even years, but it’s crucial to stay flexible and give your body what it needs.

You can’t just drink more Mortal Hydration to compensate for the lower carbohydrate content as your sodium intake would get dangerous quickly. Instead, find an alternative source of carbohydrates that can complement the electrolytes from Mortal Hydration. Be prepared to be more self-sufficient, especially on the bike leg, so you don't end up under-fueled

It is also important to consider that while Gatorade Endurance is fairly easy to purchase in person, Mortal Hydration is currently only available for purchase online. This is just another layer of planning you’ll need to consider in your fueling plan.

Listener Question:
At the end of the episode, I address a question from Laurie in Greenville, North Carolina, about managing nutrition with gastroparesis while training for triathlons. Gastroparesis is slow gut mobility and poses unique challenges in ensuring adequate nutrition during endurance events. While I don’t have the details to give Laurie personalised advice, I can suggest a few steps to take:

1. Medical Review: Consult with a sports physician to address the underlying causes and explore potential treatments.
2. Work with a Qualified Sports Dietitian: Customise your nutrition strategy to accommodate your condition and specific needs.
3. Strategic Gut Training: Gradually train your gut to handle the nutrition plan suited for your condition.

Thanks for having me in your ears today. It’s great to be back and I look forward to catching up more in the coming weeks. Until then, stay fueled and stay informed!

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

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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. 

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⛔️ Don’t book in for a body composition scan until you listen to this! 

Bioelectrical Impedance Analysis (or BIA) scans are popping up in just about every gym and I’ve even seen some health professional clinics offering them as a service. 

They’re advertised as a quick and affordable way to accurately measure your body composition i.e. how much muscle, fat and bone tissue you’re made up of.

But if an athlete of mine brings me a scan to interpret, I tell them to throw it in the bin! 🙈

Listen in as I explain what the BIA scan is, how it works and the challenges with relying on this method to accurately assess your body composition.

For further reading in this space, check out some of my referenced articles below:

1.     Esco, M. R., Olson, M. S., Williford, H. N., Lizana, S. N., & Russell, A. R. (2011). The accuracy of hand-to-hand bioelectrical impedance analysis in predicting body composition in college-age female athletes. Journal of Strength and Conditioning Research, 25(4), 1040-1045.

2.     Comparisons of a Multi-Frequency Bioelectrical Impedance Analysis to the Dual-Energy X-Ray Absorptiometry Scan in Healthy Young Adults Depending on their Physical Activity Level

3.     Loenneke, J., Wilson, J., Wray, M., Barnes, J., Kearney, M., & Pujol, T. (2012). The Estimation of the Fat Free Mass Index in Athletes. Asian Journal of Sports Medicine, 3(3). https://doi.org/10.5812/asjsm.34691

4.     Wang, J., Zhang, Y., Chen, H., Li, Y., Cheng, X., Xu, L., … Li, B. (2013). Comparison of Two Bioelectrical Impedance Analysis Devices With Dual Energy X-ray Absorptiometry and Magnetic Resonance Imaging in the Estimation of Body Composition. Journal of Strength and Conditioning Research, 27(1), 236–243. https://doi.org/10.1519/JSC.0b013e31824f2040

5.     Position of the American Dietetic Association and the Canadian Dietetic Association: nutrition for physical fitness and athletic performance for adults

6.     Van Marken Lichtenbelt, W.D., Hartgens, F.J., Vollaard, N.B., Ebbing, S. & Kuipers, H. (2004). Body Composition Changes in Bodybuilders: A Method Comparison. Medicine & Science in Sports & Exercise, 36(3), 490-497. doi: 10.1249/01.MSS.0000117159.70295.73.

LINKS:

To book in to our monthly skin fold clinic in Brisbane - Book Online HERE

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Three reasons why you aren’t losing weight doing triathlon, despite training the house down.

Are you frustrated you can’t seem to reach your body composition goals? You train more than most people but still have a little excess body fat to lose. 

Are you constantly trying to eat a little less to burn more fat and end up starving all the time? Or absolutely wrecked after training?

That is definitely no way to live 🙅🏻‍♀️

Listen in as I give you 3 reasons why leaning up seems elusive. It may not be as complicated as you might think 😉

Here are my top tips to have energy for triathlon training and promote weight or fat loss.

LINKS:

Website: www.dietitianapproved.com

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If you’re serious about tracking your body composition change, you need to consider getting regular skin folds done with an accredited anthropometrist.

But what are skin folds?

What do you need to look for when getting your skin folds done to ensure they’re legit?

And how do you find an accredited anthropometrist?

Tune in to learn all about skin folds!

To book in for skin folds in our monthly clinic → Head here

LINKS:

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Hey you! Put the scales away and listen up! 

Many triathletes are interested in measuring their body composition. Whether it’s losing body fat or gaining muscle. Endurance athletes strive to be leaner, lighter and faster because you have to carry your weight across a long distance. 

One of the major challenges with this is actually trying to track and measure body composition change. You’re probably using the scales as a way of measuring. but this episode explains why there are major limitations to the scales. 

Listen in to my conversation with body composition manipulation expert Gary Slater. Gary is a fellow Advanced Sports Dietitian, Exercise Physiologist and loves using himself as an n=1 experiment for maximum muscle hypertrophy gains. 

Gary explains why you need to stop relying on the scales and what to do instead if you want to really track changes in your body composition. 

LINKS:

Website: www.dietitianapproved.com

To work with me 1 on 1: dietitianapproved.com/services

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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Most triathletes think they’re carbohydrate loading by eating a bowl of pasta the night before their race. I hate to break it to you, but this doesn’t even come CLOSE to what you need to super compensate your muscle glycogen stores to effectively carbohydrate load.

• What is Carb-Loading?
• Who would benefit?
• What events should you carbohydrate load for?
• How do you do it?

Tune in to find out!

LINKS:

To work with me 1 on 1: dietitianapproved.com/services

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Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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Welcome back to part 2 of the discussion with our resident female athlete nutrition expert Angelique Clark. In part two,  we deep dive into menopause.

What is menopause and how is it different to perimenopause?

What should we be doing nutritionally at this time of our lives?

Is the Meno pot a real thing? What can we do to minimise increased belly fat?

And if you’re not in this phase of your life yet, what can you do to set yourself up for later on in life?

Enjoy!

LINKS:

Connect with Angie: www.angeliqueclark.com.au

To work with me 1 on 1: dietitianapproved.com/services

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Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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Do you experience hot flushes, night sweats, a rollercoaster of moods and changing periods? Join resident female athlete nutrition expert Angelique Clark as we dive into the roller coaster shit show that is Perimenopause.

How do you know if you are perimenopausal?

What are the symptoms of perimenopause?

What can you do to manage perimenopause?

And nutritionally, what sorts of things can we be doing to help us through this phase of life.

This episode is not just for the 40-50-year-old women out there. If you are a dude and have a special lady in your life, or are a younger female, equip yourself with some knowledge bombs now to help them or get ahead for yourself.

LINKS:

Connect with Angie: www.angeliqueclark.com.au

To work with me 1 on 1: dietitianapproved.com/services

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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The Triathlon Nutrition Academy is a podcast by Dietitian Approved

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“I wish I did this 7 years ago when I first started in the sport”.

I’m giving you a peek behind the scenes and showing you a little insight into what the journey to become a SUPERCHARGED Triathlete looks like.

You’re going to hear first-hand from Nic who has been showing up and doing the program since day 1.

Why did she decide to join? What has she learnt? And what has been the biggest changes to her nutrition so far?

From feeling tired and fatigued all the time and lacking direction to transforming into a confident and energised triathlete who can now do double session days…this is Nic’s story.

Take a listen!

CLICK HERE to Join the Triathlon Nutrition Academy

Doors to the Triathlon Nutrition Academy Program are OPEN! |

Doors close at 6pm AEST Monday 31st January!

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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The Triathlon Nutrition Academy is a podcast by Dietitian Approved

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WOOHOO!! Doors to the Triathlon Nutrition Academy program are now open. If you are ready to start your journey to become a SUPERCHARGED TRIATHLETE, full of energy, smashing sessions and unlocking your true potential, this is your opportunity.

Image how it would feel to finally understand exactly what to eat and when to get the most out of your body?

What is it?

Who is it for?

What does it involve?

Tune in to find out!

And if you have any questions, send me an email or Instagram DM and we can chat!

Doors close at 6pm AEST sharp on Monday the 31st of January. We party at 7:30pm and kick off on our Journey on February 1st | Join the Triathlon Nutrition Academy HERE

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

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The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

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It’s a new year and you might be feeling like it’s your time to improve your health, fit back into those jeans or step up into a bigger race.

But how do you find the right person to work with? And what’s the best way to get what you need out of the relationship?

In this episode, I’m giving you my top tips for what to look for when searching for a Dietitian to get in your corner.

The most important thing you’ll need when working with a Dietitian. And different ways you can get help to improve your nutrition. 

It doesn’t have to be face-to-face in a clinic anymore! There are plenty of other ways to get expert education and support, depending on your budget.

Doors to the Triathlon Nutrition Academy Program open again on the 24th of January. If you’re looking for a cost-effective way to et expert nutrition advice, and to join an epic community of like-minded legends, come and join us!

If you haven’t yet, jump on the waitlist for a special bonus offer for waitlist members-only | Join the Triathlon Nutrition Academy Waitlist

Doors close on Monday the 31st of January and we get straight into it on the 1st of February.

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

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The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

Support the show (https://paypal.me/DietitianApprovedAU)

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Here’s the truth about triathlon race nutrition…

Failing to plan is planning to fail. So many triathletes completely wing it when it comes to race nutrition. They’re not prepared at all or it’s way too late. They haven’t practised and rehearsed and that can end badly on race day. You spend months training in preparation for the big day - why would you leave something like race day nutrition to chance?

If you want to be successful on race day, whatever that looks like for you - you need to start preparing early. When do you start planning? That will depend on the distance you’re racing.

Tune in for my dietitian approved tips to get organised with your race nutrition plan depending on the next event you’re preparing for. We know that athletes with a plan perform better than those that don’t.

Connect with me here:

To learn more about the Triathlon Nutrition Academy, head HERE | www.dietitianapproved.com/academy

See behind-the-scenes action on Instagram: www.instagram.com/dietitian.approved

Follow along on Facebook: www.facebook.com/DietitianApproved

Join our FREE Dietitian Approved Crew Facebook group: facebook.com/groups/DietitianApprovedCrew

Enjoying the podcast?

Let me know what you loved about it and what you learnt by tagging me @dietitian.approved on Instagram!

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Success is in the eye of the beholder. It doesn’t matter if you want to win every race, or just make it to the finish line without getting divorced. 

Regardless, over the last 13+ years working with triathletes from age-group beginners all the way up to our Australia elite Triathlon team, I’ve noticed a few key ingredients successful triathletes possess. 

Here they are…

👟 Train with purpose

👯‍♂️ Find your Community

❌ Stop eating the same thing each day

🥦 Do the Foundations first

🍴 Stop ditching your Recovery

😴 Get enough Sleep

🚴🏻 Fuel Long Sessions properly

Let me explain…🎧

Pppssst! Doors to the Triathlon Nutrition Academy Program open again on the 24th of January! If you’re interested, put your name down on the waitlist to get access to a very special bonus offer for waitlist members-only | Join the Triathlon Nutrition Academy Waitlist

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

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Welcome to 2022! 

To set the scene for the year, I want to give you some tips to help you actually achieve your health and fitness goals. And stay on track in 2022. Instead of smashing it really hard at the start, going too hard, too fast and losing puff by February. 

Diets, detoxes and New Years Resolutions don’t work. Listen in as I give you some practical tips to achieve long term change this year.

Doors to the Triathlon Nutrition Academy Program open again soon! If you haven’t yet, jump o the waitlist for a special bonus offer for waitlist members-only | Join the Triathlon Nutrition Academy Waitlist

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

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The silly season is here and I wanted to give you a few strategies to help you manage it. Because what I find is most people just completely let go at this time of year. Overindulging on delicious food and alcohol and our healthy lifestyle and fitness goals seem to just go completely out the window. Only to feel unhealthy and disgusting come January and start looking for the quick fix or detox diet to get back into shape, fast!

But not you! Not this year! Follow my 5 tips to help you survive the festive season:

1. Aim for balance
2. Have a plan
3. Outsmart the obsessive feeder
4. Stay active
5. Avoid overdoing it with alcohol

Festive Season Survival Guide HEREAnd if you’re looking for more help plus 36 Christmasy recipes, get your copy of the

It’s a generous helping of Dietitian Approved advice to support you through the silly season. This is not a carrot stick instead of a pavlova type affair where you’ll be the only sober one at the party… we’re all about balance. This 63-page Festive Season Survival Guide is your one-stop shop to manage the silly season.

LINKS:

Learn about and practice mindful eating here | Mindful Eating Online Module

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Join the Waitlist: Join the Triathlon Nutrition Academy Waitlist

To work with me 1 on 1: dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

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What a year! 

This episode is not my usual practical triathlon nutrition advice. This one is much more personal. I’ve called it the shit show that was 2021 because it definitely has been carnage. 

There’s been highs and lows and this episode takes you behind the scenes of Dietitian Approved and the Triathlon Nutrition Academy to reflect on the year that was 2021. The big lessons I’ve learnt in business but also personally. It also gives you some insight into what we've got planned for 2022 and beyond (after a break to reset!)

Doors to the Triathlon Nutrition Academy program will open up again in January. If you’re interested in joining us, pop your name on the waitlist for a special bonus | Join the TNA Waitlist

LINKS:

Send me an email to: podcast@dietitianapproved.com.au

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

To work with me 1 on 1: www.dietitianapproved.com/services

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

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If you look back 10-20 years, the landscape for women in triathlon looked very different. But thanks to the tireless work of Stef Hanson, the former chief of WITSUP  (Women in Triathlon...Sup?!) females are now on the map.

Listen in as she gives hilarious insight into the media world of triathlon and her passion as an advocate for women in the sport. There is still a lot of work to be done in this space for sure but she’s blown up the industry and given females a voice in what was previously a heavily male-dominated sport.

The sport of triathlon is so grateful to you and your work Stef! Here’s to the next chapter.

The episode was brought to you by ‘You CAN Trust a Skinny Chef’. Learn to cook delicious food in the comfort of your own home with qualified chef Bretty. To cook along, head to: www.youcantrustaskinnychef.com

LINKS:

Connect with Stef @stefhansonproductions

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

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The Triathlon Nutrition Academy is a podcast by Dietitian Approved

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Bec is my longest-standing client, ever! We’ve been working together since 2015 and I felt like she needed her very own spot on the podcast to live on forevermore.⁠
⁠
I also thought it would be interesting to hear from another athlete just like you about her experience and what’s evolved over time with her nutrition as her triathlon journey has evolved too.⁠
⁠
When she first decided to get a Sports Dietitian in her corner, she was brand new to the wonderful world of triathlon. Over the years she’s built her way up through the distances from Sprint and Olympic, building to 70.3 and then competing in not 1 but 2 Ironmans! 
⁠
She now competes in an endurance sport of a different kind, motherhood! With some more big goals on the horizon for the years ahead. ⁠
⁠
Bec gives some great insight into what life was like before seeing a Sports Dietitian and some of the mistakes she was making. Along with some of her key learnings to optimise her nutrition over the years.⁠
⁠
Thank you so much for taking the time to yarn with me Bec! Forever grateful to have such awesome clients like you. ⁠

Recipe DatabaseIf you want access to over 120 Dietitian Approved Recipes, get our Recipe Database here |

LINKS:

Follow Bec’s journey on Instagram @bec_baird

If you want access to over 120 Dietitian Approved Recipes, get our Recipe Database here: Recipe Database

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

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It is getting HOT down under! Training and racing in summer can be challenging. But there are some nutrition strategies that can help you manage the heat. 

In this episode I want to set you up for success in hot environment. I discuss what actually happens to the body when we exercise in the heat and give you 7 practical strategies to manage exercising in hot environments

If you’re interested in understanding your personal hydration needs, book in for a Sweat Test with an Advanced Sports Dietitian today | Sweat Testing

LINKS:

Book in for Sweat Testing here -> Sweat Testing

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

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With so many bogus sweat testing places around, this episode is dedicated to explaining what sweat testing is and who it would be useful for.

I walk you through:

What’s involved in sweat testing

• What’s being measured during a sweat test
• Who Sweat Testing is best suited for
• What to look for when doing a Sweat Test
• What you actually do with the results

If you haven’t yet, make sure you go back and listen to episode 14 with the sodium master Alan McCubbin for lots of nutrition gold when it comes to sodium and hydration for endurance athletes.

If you’re interested in understanding your personal hydration needs, book in for a Sweat Test with an Advanced Sports Dietitian today | Sweat Testing

LINKS:

Book in for Sweat Testing here -> Sweat Testing

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

When it comes to talking about sodium, there is no better brains trust than Alan McCubbin. 

Alan is also an Advanced Sports Dietitian who has spent hours slaving away in the lab during his PhD in the area of sodium and hydration for endurance sport.

In the latest episode of the podcast, we took a dive into what the research currently shows for sodium replacement during exercise.

We discussed:

• Why do we think sodium is important for endurance sport?
• If there are any guidelines around sodium replacement to guide us?
• Alan’s work in the sodium replacement and hydration space
• What happens if we don’t take on enough sodium?
• What happens if we overdo our sodium replacement?
• Does it matter what form sodium replacement comes in?
• In what situations would he recommend sodium replacement?
• Where does sweat testing fit in with all of this?

Plus so much more! If you are an endurance athlete, this episode is not one to be missed!

Sweat TestingIf you’re interested in understanding your personal hydration needs, book in for a Sweat Test with an Advanced Sports Dietitian today |

LINKS:

Connect with Alan on Twitter and Next Level Nutrition

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.

Not all gels are created equal! Some are definitely better than others but it also comes down to your personal preference on flavour, texture, cost and how gels fit into your overall race nutrition plan.

In this episode I talk you through triathlon nutrition gels:

• What to look for when buying gels
• Can they be mixed with water? And what does Isotonic mean?
• Do gels need to be consumed all at once?
• Why do gels upset some athletes stomachs? Plus two suggestions on how to fix this
• How much do you need during endurance events?
• Alternatives to gels all together!

Sports gels are a big minefield of information with new products coming on the market all the time. But I’m hoping this episode fast tracks your research when it comes to finding what’s best for you.

If you're looking for more real food options to have during exercise, check out our Fuel Your Adventure recipe book here | Fuel Your Adventure

LINKS:

Get a copy of our Fuel Your Adventure Book HERE

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. 

See omnystudio.com/listener for privacy information.

Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from complete novice to seasoned competitor.

Learning to Swim with YouTube:
Chris didn’t plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just completing the run leg to signing up for a full Ironman. It was a daunting task for someone with limited cycling experience and who couldn’t swim, but she didn’t back down. Chris taught herself to swim in a local pool by watching YouTube Videos! She tried to mimic their form and practised until she was confident enough to tackle the race.

Transformation through Dedication:
Chris's journey goes beyond athletic achievements, delving into a transformative shift in her health and well-being. She’s candid about her battles with obesity and low-self esteem that drove her to start a significant weight-loss journey.

Body transformations aren’t something we discuss a lot because they aren’t the purpose of the Triathlon Nutrition Academy. My goal is to teach athletes how to fuel and eat properly, which can have this as an effect. However, it’s an important part of Chris’s story that shows her power of determination and the shift in her priorities as she learned more about health and fitness.

Embracing Nutrition as the Fourth Leg of Triathlon:
As Chris progressed deeper into Triathlon, the importance of nutrition became evident. Through the Triathlon Nutrition Academy, Chris learned valuable lessons about fueling her body for optimal performance. She’s tracking nutrient intake, planning meals, and consciously building healthy nutrition habits.

One of her biggest changes was embracing carbohydrates in her diet. Before the Academy, she viewed them as the enemy, but she now appreciates the vital role they play in fuelling her body as an endurance athlete.

Another big change was eating more fruit and vegetables and a larger variety of them. She used to keep things simple with chicken & broccoli and filled in the nutritional gaps with supplements. Now she eats a huge variety of nourishing food in her diet and gets the nutrients she needs naturally, not from a pill.

Chris has made incredible progress and is a testament to the power of dedication, resilience, and self-belief in achieving athletic success. Many triathletes come from a similar dieting background to Chris, so I know her journey will resonate with a lot of you. She has built a solid foundation of nutrition and mindset that will support her to continue to push her limits. No matter what crazy goals she sets for herself.

LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved  @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

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

Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. 

See omnystudio.com/listener for privacy information.

A lot of Ironman athletes want to lean up heading into their event to improve their power to weight ratio. But it can be a difficult balance between dropping body fat and still having enough energy to perform at training.   

In this episode, I give you 7 tips to drop body fat without affecting performance in your next Ironman build.   

1. Eat strategically
2. Get a sports Dietitian Approved meal plan
3. Let training drive the change
4. Do it earlier rather than later
5. You shouldn’t be race weight all year
6. Slow and steady wins the race
7. Track changes with skin folds -  not the scales

Drop weight properly and you won’t fall into a hole, you’ll better maintain your energy levels and smash it come race day!

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

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.

 This episode is all about fuel rules for running. Fuelling on the move can be tricky so listen in as I give you practical strategies to help you eat on your feet.

I would love for you to feel confident in your ability to fuel, without being worried about toilet stops, how you’re going to carry everything, or running out of energy in the back end of long runs or races. 

If you are somebody that doesn't think they can tolerate nutrition when they're running, I promise you can! You just need to start slowly and practice. I encourage you to come up with a plan for your long runs depending on the distance, duration, intensity, the season you’re in and your goals.

Start benefiting from proper fuelling so you can train hard, recover faster and perform at your best!

To check how well you’re doing with your nutrition – download my FREE 50 point checklist to Triathlon Nutrition Mastery here: www.dietitianapproved.com/checklist

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

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.

Dr Ben Desbrow is a Dietitian, Sports Dietitian and Associate Professor at Griffith Uni on the Gold Coast. In this episode I pick his brains on his research into alcohol and exercise, particularly his passion for beer.

He helped answer the question on most athletes' minds, can you have a beer after a hard training session or race?

He provides some evidence-based ideas around drinking alcohol and its effects on exercise performance. And provides practical tips to help you manage your post-race parties without destroying yourself.

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

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.