Triathlon Nutrition Academy

Every time you walk into a supermarket, you're faced with the daunting task of trying to pick the healthiest, most nutrient-packed foods at the best price to be healthy and fuel your  training. As a triathlete, your nutrition differs from the general population. You can’t throw anything in your trolley and hope for the best. You need to make a choice for health and performance. Nutrition really is the fourth leg of triathlon – it’s the make or break when it comes to a good training block or a bad one, so it’s important to get right. To help you out, I’ve put together the ultimate grocery guide for triathletes to help you shop SMARTER and FASTER so you can be confident you're making a #DietitianApproved choice on your next supermarket trip. It covers all of the key nutrients you need to get the most out of your body. Grab your free copy at: www.dietitianapproved.com/grocery LINKS Join the waitlist for our next Triathlon Nutrition Academy opening:  www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition:  dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved@triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy Dietitian Approved acknowledges the Traditional custodians of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.

Bicarbonate supplementation is by no means a new thing. But there is a new supplement on the block from one of the big sports nutrition companies. So what on earth is it? And should you be *adding to cart*. In this episode I explain: What is sodium bicarbonate? Why would we want to use it to enhance exercise performance? What sort of sporting situations would it be useful for? Is it worth trialling as an age-group triathlete? Tune in to find out! References: Carr AJ, Hopkins WG, Gore CJ. (2011). Effects of acute alkalosis and acidosis on performance: a meta-analysis. Sports Medicine, 41 (10), 801-814. Peart DJ, Siegler JC, Vince RV. (2012). Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance. J Strength Cond Res, 26 (7), 1975-1983. Hadzic M, Eckstein ML, Schugardt M. (2019). The impact of sodium bicarbonate on performance in response to exercise duration: a systematic review. J Sports Sci Med, 18 (2), 271-281. LINKS Join the waitlist for our next Triathlon Nutrition Academy opening:  www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved@triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy Dietitian Approved acknowledges the Traditional custodians of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.

A question I get asked all the time - Should I be taking a multivitamin supplement as a triathlete? As overachieving endurance athletes, we have a higher need for many vitamins and minerals compared to someone that’s more sedentary. But do we need to supplement? Or can we get everything we need from our diet? In this episode I talk about: The 13 essential vitamins our body needs for normal, healthy functioning What happens if certain vitamins are missing from our diet? Are there any adverse effects if we get too much? Water soluble vs fat soluble vitamins When would vitamin supplements be useful? My simple answer for the question - Do you need to take a multivitamin supplement? Tune in to learn more! LINKS Paper Referenced:  Paranjpe et al. 2020. Self-reported health without clinically measurable benefits among adult users of multivitamin and multimineral supplements: a cross-sectional study. BMJ Open. Available from: https://bmjopen.bmj.com/content/10/11/e039119 Join the waitlist for our next Triathlon Nutrition Academy opening:  www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved@triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.

I hear lots of mixed messages when it comes to tapering for a triathlon race. You put all this effort into training, not tapering properly can have a massive impact on how you perform on race day. Joining me for this episode is Pro Triathlete and TriDot Coach Elizabeth James. She generously shares her knowledge and experience from both the athlete and coaching perspectives. We discussed: What is an exercise taper? Why do you need to taper? Why is it so important for exercise performance? What are some of the common mistakes you see triathletes make when it comes to tapering? Should you taper for all of your races or just one key A race? Is there a difference in taper based on training experience? Would a beginner/new to the sport taper differently to someone with many years of experience? Or is it the same? What is reverse tapering? Is it something age-group triathletes should try? Then Elizabeth walks you through what a taper might look like for each distance of a triathlon event. Sprint distance Olympic or standard distance 70.3 or half Ironman Full distance Ironman events How long should you taper for each of the distances? How much should your training volume decrease by, for each of the distances? What’s the frequency of training sessions during taper? How much intensity is the right amount without turning up to the start line exhausted? She gets really practical to help you implement a nice taper for your next race. LINKS: Connect with Elizabeth on Instagram If you want to nerd out on the literature, here is a nice little paper; Tapering for Competition: a review (2012)  Download the Dietitian Approved Race Day Pack List Join the Triathlon Nutrition Academy dietitianapproved.com/academy Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/triathlonnutritioncalculator Website: www.dietitianapproved.com Instagram: @Dietitian.Approved@triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

While the swim is the shortest component of a triathlon, it can be the make or break of your race. Whether you are a natural swimmer or feel like you’re swimming in a washing machine, we can all benefit from improving our technique. Joining me on the podcast today is ex-national swimmer turned swim coach, Brenton Ford. Brenton started Effortless Swimming in 2009 to help everyday athletes like you and me become faster, more efficient swimmers.   In this episode we discuss: The biggest mistakes triathletes makes when it comes to swim technique (and how to fix them) Brenton’s top tips to improve your swimming in the least amount of time When in a session is the best time to practice your drills  How many swim training sessions you need to do in a week to become a better swimmer. Hint - more does not equal better! His favourite pool toys to improve your technique  If there is any strategy to the types of swimming sessions you should be doing, depending on the distance you’re racing And the most important question - Do triathletes need to learn how to tumble turn?     LINKS: Check out Effortless swimming and Brenton’s online membership options here: www.effortlessswimming.com To splash some cash and get Brenton’s fave pool tools: DMC Elite II Tri Fins: www.dmcfins.com.au Approx $99 AUD Eney Buoy 2 Pull Buoy: www.eneybuoy.com Note: Simply buying these swim tools will not instantly make you a better swimmer. You’ll need to put in the laps at the pool too ;) Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved@triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

Put your hand up if you avoid dairy Do you have a clinical reason to avoid it? You may not tolerate it or follow a vegan diet and choose to avoid all animal products. That is A OK. But unless you fall into those categories, it’s actually a really nutritious food that is useful as an endurance athlete. In this episode I discuss: Some of the reasons you might need to avoid dairy How do we digest lactose or milk sugar Why milk sugar is not bad for us Why I dislike a lot of milk alternatives on the market What is lactose intolerance? What are the signs and symptoms of lactose intolerance? How do you diagnose lactose intolerance What treatment is there if you are lactose intolerant Some cool research in probiotics in lactose intolerance If you are someone that avoids dairy products or feels like you don’t tolerate it, tune in to help troubleshoot this confusing, myth riddled area of nutrition.  LINKS: To get your nerd on, dive deeper into this Systematic Review paper: The effects of probiotics in lactose intolerance: A systematic review https://pubmed.ncbi.nlm.nih.gov/29425071/ Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist Website: www.dietitianapproved.com Instagram: @Dietitian.Approved@triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

The big question on so many endurance athletes lips - should I try the low carb high fat diet to improve performance? Maybe you’ve had a coach feel successful with this method or maybe you’ve watched a persuasive documentary on one of the streaming services.  To answer this big question, I brought in the big guns, Professor Louise Burke OAM. Affectionately dubbed the godmother of sports nutrition, she is an Australian sports dietitian with over 40 years of experience! She is the author of over 350 papers in peer reviewed journals and book chapters and is the brains behind the Supernova research series looking at the LCHF diet in elite race walkers. On the podcast, I asked her the big questions: Why are we so obsessed with the LCHF diet & endurance performance? What did Supernova 1-6 tell us about the effects of a low carb, high fat diet on endurance performance? What happens physiologically during fat adaptation vs carbohydrate fuelling? How long does it take to fat adapt yourself? Why do fat adapted athletes then fuel with carbohydrate on race day? How long does it take to go from fat adaptation to efficient carbohydrate fuelling? In one word - does the Low Carb High Fat diet enhance endurance performance?  Tune in! It’s a goodie! LINKS: Connect with Louise Burke on Twitter To get your nerd on, dive deeper into some of the more recent LCHF literature with these key papers: 2021. Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability https://pubmed.ncbi.nlm.nih.gov/32697366/ 2021. Ketogenic low-CHO, high-fat diet: the future of elite endurance sport?https://pubmed.ncbi.nlm.nih.gov/32358802/2020. Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible https://pubmed.ncbi.nlm.nih.gov/32497061/ Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/triathlonnutritioncalculator Website: www.dietitianapproved.com Instagram: @Dietitian.Approved@triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

There are some big things happening in the sports nutrition space at the moment. Here are six trends I’m seeing in sports nutrition for 2023. Some are new-ish, while others have been trending for a little while now but don’t seem to be going away anytime soon. Blood Glucose Monitoring Higher Carbohydrate products and ratios of carbohydrate types in sports nutrition Gut training The paradigm shift in body composition for triathlon Keto or Low Carbohydrate High Fat Diets Vegan and plant-based eating If you’re confused about all of the conflicting information when it comes to triathlon nutrition, hit pause for a second and make sure you have the foundations in place first and foremost. If you are ready to work on your triathlon nutrition and experience life changing results, join us inside the Triathlon Nutrition Academy! But be quick - Doors close tomorrow!  Head to dietitianapproved.com/academy now. 2023 is going to be your best year yet! What are you waiting for!? LINKS: Doors to the Triathlon Nutrition Academy program are open until 6pm AEST on January 28th! Make sure you join us before they close again until July! Head to: 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 ApprovedSee omnystudio.com/listener for privacy information.

So many athletes smash themselves at training with no regard for how they're fuelling or recovering. But we only adapt (i.e. get fitter and faster) from the sessions we recover from. So if you want to get the most out of your training, you need to learn how to unlock your SUPERCHARGED ZONE. It’s the sweet spot where training and nutrition intersect. And it is the secret to becoming a better triathlete.  But how do you unlock your Supercharged Zone?     You need to train     You need to eat to support that training My job, as an Advanced Sports Dietitian is to fast track your success when it comes to triathlon nutrition. Working with triathletes for many years in private practice and through my role at Triathlon Australia, I noticed there were some key elements triathletes needed to dial in first as a priority, to feel supercharged. Introducing, my SUPERCHARGED Triathlete Formula… The SUPERCHARGED Triathlete Formula Recovery Nutrition Pre-Training Nutrition Periodisation Run Fuel Ride Fuel Carb-Loading Hydration Supplements – the right ones that will benefit you, not burn a hole in your pocket I dive into each and every one, in detail, inside the Triathlon Nutrition Academy. I’ll teach you why it’s important, then how to do it. And every week you get to pick my brain, live in Power Hour, to make sure you have your very own custom plan, that’s perfect for you.  Triathlon Nutrition Academy Doors open TOMORROW on January 21st!  If you think nutrition is the missing link for you, come and join us! I will teach you everything you need to know, to feel like a SUPERCHARGED triathlete! Head to dietitianapproved.com/academy now. See you on the inside! LINKS: Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp It's a live online event running from the 23-25th of January Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/triathlonnutritioncalculator Website: www.dietitianapproved.com Instagram: @Dietitian.Approved@triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.

Introducing our first Triathlon Nutrition Academy Alumni! Jill Gaudio, Luis Franco Marin and Jason Currie have all just finished 12 months of working on their triathlon nutrition.  As a result of understanding fuelling for swim, bike and run, Jill improved her 5km run time by 8 minutes, her 10km run time by 7 minutes and is cycling 6km/hour faster on the bike compared to 12 months ago. She’s fuelling and recovering better and as a result has gained muscle mass and decreased fat mass - the ultimate body composition outcomes for a triathlete looking to lean up, without affecting training performance.  Luis has struggled to maintain his weight for 10 years and kept getting lots of niggly injuries. Every time he increases his training volume, he drops weight, and not in a good way! But over the last 12 months, he’s managed to not only maintain weight, but actually gained 2kg despite ramping up training to race in two 70.3 half Ironman distance events. Jason, our token crazy enduro athlete, came into the program never having a race nutrition plan. He’d just completed 12 Ultra’s in 12 months (see, crazy!?) and nutrition was his blind spot. Sunshine Coast 70.3 was his first ever race with a race nutrition plan, developed with a sports dietitian and he took 51 minutes off his personal best time! If you are ready to work on your triathlon nutrition and experience the life changing results these three have, join us inside the Triathlon Nutrition Academy! Doors open soon on January 21st!  Head to dietitianapproved.com/academy now. What are you waiting for!? LINKS: Doors to the Triathlon Nutrition Academy program open again soon on January 21st! Make sure you’re on the waitlist for a special bonus coming out next week: dietitianapproved.com/academy Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp It's a live online event running from the 23-25th of January Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/triathlonnutritioncalculator Website: www.dietitianapproved.com Instagram: @Dietitian.Approved@triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian ApprovedSee omnystudio.com/listener for privacy information.