Triathlon Nutrition Academy – Détails, épisodes et analyse

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.