Not all sports drinks are created equal – and using the wrong one could wreck your race or your gut. In this episode, I compare two sports drinks from the same brand – Pure Sports Nutrition – and break down the real differences between their Race Fuel Drink Mix and Electrolyte Hydration Mix . While they both look like sports drinks on the surface, they serve completely different purposes once you look under the hood. You’ll learn what to look for in a sports drink, how to interpret the ingredien...
Jun 26, 2025•22 min•Ep. 195
What does it take to go from consistent age-group triathlete to Ironman podium finisher and Kona qualifier? In this inspiring episode, Samantha Zeps shares how she’s levelled up her performance with smarter fuelling strategies, better recovery habits, and a fresh mindset around nutrition. From a 14-minute PB at Geelong 70.3 to winning her age group at Busselton Ironman, Sam opens up about the real changes that moved the needle — like ditching fasted training, nailing her carb loading, and fuelli...
Jun 19, 2025•22 min•Ep. 194
You're logging hours in the pool, on the bike, and pounding the pavement. Your training plan is dialled in, your gear is sorted, yet something's still not clicking. If your nutrition is off, you might be flushing months of hard work down the drain without even realising it. Today, I want to expose the real – and often hidden – costs of poor nutrition that go far beyond a disappointing race result or mid-run gut disaster. We're talking about wasted time, money, and energy that quietly sabotages y...
Jun 12, 2025•20 min•Ep. 193
Completing an Ironman isn’t for suckers. It's something that many triathletes dream about and today, I want to share the story of one of my Triathlon Nutrition Academy athletes, Christina, whose journey to the finish line of her first Ironman is truly inspirational. Christina isn't a professional athlete – she's a full-time interior designer and dedicated mother who held onto her Ironman dream since her post-college days in Tucson, Arizona. Fast forward 18 years, after juggling work, family, and...
Jun 05, 2025•25 min•Ep. 192
You're logging endless kilometres in the pool, on the bike and in your running shoes. Your training plan is meticulous. Yet somehow, the numbers on the scale refuse to budge. If you're feeling exhausted, constantly hungry and frustrated that you’re not losing body fat despite all that training, you're not alone. This is one of the most common struggles I see as an advanced sports dietitian working with triathletes. The truth is, you simply cannot out-train a poor diet. There’s No One Size Fits A...
May 29, 2025•31 min•Ep. 191
If you've ever found yourself 300 meters from the buoy on race day or struggling to maintain pace during training, there might be a high-tech solution out there for you. No magic bullet will ever replace good old fashioned swim training, but could FORM Smart Goggles be game changer? Or are they just a fancy new gadget, or even worse, a complete waste of money? Today I’m joined by Brenton Ford from Effortless Swimming to give us a no BS review of the FORM Smart Goggles. These high-tech goggles pr...
May 22, 2025•23 min•Ep. 190
Let's be honest – choking down another gel at hour three on a long ride isn't anyone's idea of fun. If you’re done with flavour fatigue, you’ve been struggling with nasty GI issues or you’ve crawled home like a zombie after bonking mid-ride, this episode is for you. While gels and sports nutrition products have their place, they're not the only answer to fuelling your long rides. Fuelling doesn’t have to be expensive or gut-destroying. There are loads of real food options that taste amazing and ...
May 15, 2025•28 min•Ep. 189
Creatine is having a serious moment right now! From bodybuilders to busy mums, we’re all being told to jump on the creatine bandwagon to improve our strength, muscle mass and performance. And to sweeten the deal, creatine is now available in the form of convenient and tasty gummies that claim to give us the same muscle boosting powers and benefits as the powder. But is that actually true? And should everyone really be taking creatine? What Exactly Is Creatine? First things first—why is creatine ...
May 08, 2025•12 min•Ep. 188
Nailing your training but can't shift those stubborn kilos? Maybe you’re battling gut issues despite a dialled-in nutrition plan or even dragging yourself through sessions after a solid 8 hours sleep. If this sounds all too familiar, it might be that your thyroid has been flying under the radar. As a sports dietitian, I'm seeing more triathletes pushing through these warning signs – constant fatigue, resistant weight, bloating, and mysterious gut problems – not realising there's a tiny butterfly...
May 01, 2025•44 min•Ep. 187
Do you ever wake up feeling shattered but you just make yourself train hard anyway? I know it sounds like the thing you should do, but is that actually the best thing for your recovery, your performance and ultimately, your body? As triathletes, we’re masters at tracking watts, pace, and heart rate but there's another metric that could revolutionise your training decisions. Enter Heart Rate Variability (HRV) – your body's daily report card on recovery and readiness. Today I'm getting nerdy with ...
Apr 24, 2025•31 min•Ep. 186
Think your challenges are holding you back from triathlon? Meet Aditya Mehta from Mumbai, India, a 35 year old endurance athlete who was diagnosed with epilepsy at the age of 4. Despite being told that swimming was too dangerous a risk for him with seizures, he learned how to swim freestyle at 32 years old. He has since gone on to complete triathlons worldwide. His story isn't just inspiring – it's a masterclass in turning limitations into stepping stones for success. And it all started with wat...
Apr 17, 2025•26 min•Ep. 185
Today I’m chatting with Jo Hurley, mum of 4, Award-Winning Businesswoman and determined triathlete, who started her triathlon journey completely winging her nutrition. You wouldn't show up to a race without training. You wouldn't tackle an Ironman without a pacing strategy. So why are you still winging it with your nutrition? I see it so often - talented triathletes meticulously tracking every training metric while completely guessing their way through fuelling. They take supplements they think ...
Apr 10, 2025•35 min•Ep. 184
Struggling to hit your training targets—even though you're doing all the "right" things? Your gear is dialled in. You’re ticking off sessions and watching those green boxes stack up in TrainingPeaks. But deep down, you’re wrecked. Tired all the time. Sore for days. Motivation? Slipping fast. Or maybe you're trying to shortcut your way to better performance with every new gel, bar and supplement on the market—still waiting for something to actually work. Here’s the thing: most triathletes don’t h...
Apr 03, 2025•35 min•Ep. 183
Picture this: you're a dedicated triathlete, passionate about your sport and you’ve got a chronic condition that complicates every step of your training. My guest today is Tony Hampton and I’ll admit, he joined Triathlon Nutrition Academy (TNA) doubting whether I could help him at all. Spoiler alert - I did. After navigating the complexities of Type 2 diabetes for over 25 years, Tony had tried everything to lose weight and get his blood sugar under control. He experimented with all sorts of diet...
Mar 27, 2025•28 min•Ep. 182
If you're racing an Ironman this season and you don’t want to be disqualified, I’m sharing some crucial information you need to know. As of 17th of March, the Ironman rules have changed which means that your current hydration set up may now be illegal. Ironman has introduced new race regulations that limit how much fluid you can carry and trust me, you don't want to be caught off guard by these changes. Nobody has time to read the massive 34-page document outlining the new guidelines so today I’...
Mar 20, 2025•13 min•Ep. 181
There’s a sneaky, microscopic invader you're probably overlooking and in this episode, I'm joined by Dr. Heather Leslie, one of the world's leading researchers on microplastics, to shed some light on this topic that's both mind-blowing and crucial for anyone looking to optimise their performance and health. Dr. Leslie is a renowned researcher specialising in plastic and chemical pollution and gained international recognition for her groundbreaking discovery of microplastics in the human bloodstr...
Mar 13, 2025•41 min•Ep. 180
In a world obsessed with youth in sports, there's a quiet revolution happening among athletes in their 50s, 60s, 70s, and beyond. These masters of endurance aren't just participating – they're demolishing expectations and rewriting the rules of athletic performance. It’s fantastic to see, and gives me hope for my future as an ageing athlete. That makes me sound old when in reality, I’m only just reaching my 40th year. I still feel like I can train in a similar way to what I did in my 20s - going...
Mar 06, 2025•46 min•Ep. 179
If you're a masters triathlete, you might think your PR days are behind you. But here's the thing: with the right nutrition strategy, you can absolutely continue to dominate in triathlon well into your later years! I'm not just talking about finishing - I'm talking about competing at your absolute best. The reality of being a masters triathlete is that your body has different needs than your younger training buddies. But this isn't a limitation - it's an opportunity to get smarter about how you ...
Feb 27, 2025•27 min•Ep. 178
Today, we're diving headfirst into the sweet and sticky world of fueling strategies with a showdown you didn't know you needed – Nerd Clusters versus Maurten Gels. Which one will emerge victorious as your ultimate race ally? Whether you're a seasoned triathlete or just dipping your toes in the endurance waters, my take on this may get you looking at candy in an entirely different way. You might wonder how I ended up comparing candy to scientifically formulated sports nutrition. Well, it all star...
Feb 20, 2025•25 min•Ep. 177
One of the most common questions I get asked is, can you help me with triathlon nutrition as a vegan? And the short answer is absolutely! Sure, being vegan comes with a lot to consider and some nutrients you need to be extra careful with but you absolutely can thrive in this sport while sticking to a plant-based diet. It's all about being educated and making the right food choices which is why I want to highlight some of the key nutrients vegans need to manage to make sure they’re ready to train...
Feb 13, 2025•27 min•Ep. 176
Welcome back to part 2 of my conversation with the incredible Mark Allen! Dubbed the greatest endurance athlete of all time by ESPN, Mark is sharing the secrets behind his amazing results. Today, in particular, we’re focusing on mindset and motivation. If you haven’t heard part 1 yet, I highly recommend you do that first so you don’t miss any of the wisdom he shares. Mindset is a big part of triathlon training and races. Whether you’re gearing up for a major workout or standing at the start line...
Feb 06, 2025•26 min•Ep. 175
Mark Allen is one of the greatest triathletes of all time and I was lucky enough to sit down with him for today’s episode. ESPN hailed him as the greatest endurance athlete, and he’s impressively claimed victory six times at the Ironman World Championship. He’s an absolute legend! During our conversation, Mark shared his insights into motivation, mindset, nutrition, and what it takes to succeed in triathlon. It was so juicy that I’ve split it into two episodes. This week it’s part one, enjoy! Ma...
Jan 30, 2025•26 min•Ep. 174
Have you ever felt like no matter how hard you work, and how much training you do, you aren’t getting the results your capable of achieving? I’m not surprised. You’re probably falling into the same trap I’ve seen so many triathletes fall into, ignoring their nutrition. While an excellent training plan is crucial for triathlon success, you’ll never be able to achieve your full potential if you’re overlooking the fourth leg – nutrition. So today I want to share some of the common nutritional pitfa...
Jan 23, 2025•32 min•Ep. 173
Ever wonder what actually goes on in my Triathlon Nutrition Academy? Well you’re in luck! For today’s episode, I invited three athletes - Ben Meier, Tony Hampton, and Kathleen Gilton - who have already been through the program, to share their experiences. We dive into how the program works, the issues they were facing when they started, and the differences they’ve seen in their performance. Starting with Ben, he was a marathon runner before he started triathlon so running was his strongest leg. ...
Jan 16, 2025•39 min•Ep. 172
Today, I’m thrilled to share a conversation with an incredible athlete, and member of the Triathlon Nutrition Academy, Steve Duquette. We’re going to discuss his performance at last year’s Sunshine Coast 70.3, where he smashed his PB by more than an hour. Listen in while he shares the strategies that helped him achieve this incredible result! You might think a result like that comes from an easy race, but think again. Steve faced multiple unexpected challenges on race day, like waves that felt l...
Jan 09, 2025•45 min•Ep. 171
Welcome back to the Triathlon Nutrition Academy podcast for another year! I still can't believe we're in 2025, but I hope you had an amazing holiday season filled with family, friends, relaxation, and perhaps a bit of training too. The start of a new year is when a lot of us are setting set ambitious performance goals – but I want to make sure we’re setting goals we can reach, not ones that’ll be dropped by February. That’s why today I’m sharing five practical and achievable nutrition goals desi...
Jan 02, 2025•30 min•Ep. 170
Are you feeling tired and fatigued? Of course you are - you’re a triathlete training for 3 sports in a week. Plus juggling the demands of work, family, and life. But you shouldn't be completely wiped all the time. Even if you’re training for a full distance/ironman event. We often push ourselves to the limits, neglecting the importance of quality nutrition, sleep and recovery. Our bodies need time to repair and recharge. Without it, fatigue becomes our constant companion. And it’s not a badge of...
Dec 26, 2024•26 min•Ep. 169
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 ultimat...
Dec 19, 2024•22 min•Ep. 168
2024 is almost over, and I, for one, am glad. It’s been a year of challenges and I’m ready to start the next chapter in 2025. But before that, there are still a few weeks of the festive year. And, in the spirit of the season, I'm sharing 12 transformative tips to get you through the holiday season. While we’ve just entered Summer here in Australia, so it’s peak race season, but I know most of the world is entering Winter which is a much slower training phase. Wherever you are, though, and no mat...
Dec 12, 2024•48 min•Ep. 167
How many calories should you be eating each day as a triathlete? I’m asked this question constantly, but it’s not as simple as just giving you a number. There are so many factors to consider and a lot of misinformation that can confuse things. Don’t worry though! This week, I’m breaking down the topic of calories and giving you simple straightforward advice that can enhance you’re training and performance. As a triathlete, your caloric needs are unique and far greater than the general population...
Dec 05, 2024•27 min•Ep. 166
