Is it just me or is there a whole lot more nutrition BS out there at the moment? Unqualified advice givers spruiking the latest fad diet, detox and quick fix. Put down that juice cleanse and listen up! The New Year period often brings about lots of goal setting and ideas to improve your life. But instead of going guns blazing in January, only to crash and burn come February… let’s set 2023 up for success. Listen in for my practical tips on what NOT to do this year. And things you need to START d...
Jan 05, 2023•21 min•Ep. 75
Here's one of our most popular episodes ever (from our archives) - 3 reasons why you aren’t losing weight, 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 rea...
Dec 29, 2022•28 min•Ep. 74
Another of our listener favourites to share with you as we head into the holiday break. In this episode, I talk you through one of the biggest issues I see faced by triathletes...fuelling for training. And why it’s so important to have a specific strategy for different types of training sessions. Should you eat before exercise? And if you do, what should you eat? Listen in to find out…. LINKS: Website: www.dietitianapproved.com Triathlon Nutrition Academy Program: www.dietitianapproved.com/acade...
Dec 22, 2022•20 min•Ep. 73
Today's episode is one of our listeners favourites back when we first started The Triathlon Nutrition Podcast back in August 2021! This is all about the mistakes I commonly see clients make with their nutrition. Over the last 13+ years of practice, I’ve seen it all! But there is definitely common themes in what triathletes tend to do BEFORE they’ve had evidence-based sports nutrition advice (from someone that knows the ins and outs of the sport). They are: Eating the same thing each day Doing a ...
Dec 15, 2022•21 min•Ep. 72
From awards, business grants, new team members, podcasting, Academy athlete awesomeness and launching from Byron Bay, we’ve had a cracking year! In our final podcast episode for the year, I’m taking you behind the scenes at Dietitian Approved headquarters. It’s not my usual practical triathlon nutrition advice. I lift the curtains on what we’ve been up to and give you some insight into what we've got planned for 2023 and beyond (after a break to reset!) LINKS: Doors to the Triathlon Nutrition Ac...
Dec 08, 2022•17 min•Ep. 71
Is it just me or has December come around much faster this year?! Before 2023 smacks us in the face, I’m here to help you survive the festive season over the next month so you’re not limping to the 2022 finish line. Hear me out…I’m not your typical carrot sticks instead of pavlova type dietitian. I’m not here to tell you how many minutes it’s going to take to run off that block of chocolate. I’m all about balance. But let’s not allow the silly season to call the shots. Because the last thing I w...
Dec 01, 2022•24 min•Ep. 70
Who doesn’t love a bargain?! As we hurtle towards one of the most expensive times of the year, I‘ve got some cool food apps to help save you time and money. If there are any other apps that you love and use, let me know about them in the Dietitian Approved Crew Facebook Group LINKS: Here are the apps I talked about it todays episode: Eat Club: eatclub.com.au Super Cook: www.supercook.com Frugl: www.frugl.com.au Half Price App: Apple Android Happy Cow: www.happycow.net Shopback : https://app.shop...
Nov 24, 2022•19 min•Ep. 69
As a triathlete that has to train for not one, but three sports, life can be fairly hectic. So when we’re training, we want to make sure we’re getting the best bang for our buck out of our sessions. There’s no wasted ‘junk miles’ or sessions that aren’t helping us reach our goals. Whether you do your own programming, are part of a squad or have a coach, there are some essentials training sessions you’re going to need to include as a triathlete. Generously sharing his knowledge with me is TriDot ...
Nov 17, 2022•40 min•Ep. 68
If you’ve ever struggled in the afternoons, listen to this! Three-thirty-itis is real. Do you crave sweet in the afternoons? Do you crash and need to take a nap? Do you reach for more caffeine to get you through? If any of that sounds like you, chances are your nutrition is not right. But it is easy to fix with the right knowledge. There are a few things you can look at to prevent the afternoon slump. Listen is as I walk you through the big ones. LINKS: Join the waitlist for our January Triathlo...
Nov 10, 2022•18 min•Ep. 67
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 ...
Nov 03, 2022•23 min•Ep. 66
If you’ve ever had a break from training, there are a few key things you need to do with your nutrition on your return. Maybe you’ve been sick or injured, gone on a triathlon free holiday (who even are you?!), you’ve taken a few weeks off after a key event or had something personal come up that’s been a handbrake on your training. Whatever the reason, this is an important time to prioritise your nutrition strategies. To ensure you’re putting in the right building blocks, at a time when your body...
Oct 27, 2022•20 min•Ep. 65
From boxer to triathlete. Michael Welsh or ‘Welshy’ takes you behind the scenes of his Sunshine Coast 70.3 Race Nutrition Plan. Michael’s main goal was to go fast and to focus on racing. For his third triathlon race of this distance, he didn’t want a complicated race plan where he was constantly chewing or having to remember what he was up to. As a result of getting a triathlon specific sports dietitian in his corner, he managed a 4:15 race, 15 minutes faster than what he was expecting! LINKS: J...
Oct 20, 2022•18 min•Ep. 64
Athletes that have a race nutrition plan, perform better than those that don‘t. Over the next two episodes, I’m going to lift the curtain a little on two TNA athletes and their race nutrition plans for Sunshine Coast 70.3. And show you how different they can be for the exact same race. Consider it a little case study! To kick us off for Part 1, Jason Currie shares his race nutrition plan that resulted in a 51-minute PB! It was the first time Jase has ever had a plan, developed as part of the Tri...
Oct 13, 2022•29 min•Ep. 63
Recently I did a fun little experiment on myself. I did a BIA (Bioelectrical Impedance Analysis) scan BEFORE a 1-hour gym session and again immediately AFTER. I was inundated with requests to share what happened and why I don’t recommend these scans. So here are the results: BEFORE TRAINING Weight: 61kg. The report suggested I needed to gain 1kg to get to 62kg Height: 169.8cm Skeletal Muscle Mass: 25.9kg Body Fat %: 23.1% Visceral Fat Level: 5 BMR: 1383kcal Bone Mineral Content: 2.95kg AFTER TRA...
Oct 06, 2022•19 min•Ep. 62
New research highlights the actual energy (kcal/kJ) absorbed from nuts was significantly less than what’s on the food label. The energy content of all food globally is done using the Atwater System - a system founded more than 120 years ago by Wilbur Atwater. But this system is flawed - it doesn’t take into consideration what happens inside our gut and how our body metabolises food. Nuts and seeds have a tough fibrous exterior. We don’t fully break them down to extract the energy from them or ab...
Sep 29, 2022•12 min•Ep. 61
Ultra355 is a 3-day endurance event not for the faint-hearted. Over three big days, you swim 5km, ride 300km and run 50km. Day 1 - 5km swim + 100km Bike Day 2 - 200km Bike Day 3 - 50km run Recently Triathlon Nutrition Academy athlete Jody Walker competed and not only finished as the first female overall, but also smashed a bunch of course records in the process. Woohoo!! So naturally, we asked her to jump on the podcast and share her experiences with you. What made her want to do Ultra355 What t...
Sep 22, 2022•41 min•Ep. 60
Triathletes love data. But not all data is useful or beneficial to helping us reach our goals. Calorie counting is one of them. It can be overwhelming. And there are limitations to both estimating energy intake and energy expenditure - tune in to hear more on this! You don’t need to count calories and track everything you eat to be successful in the sport. Or to reach your ideal body composition. I can help you achieve your goals WITHOUT tracking calories. Does that make you heave a sigh of reli...
Sep 15, 2022•15 min•Ep. 59
Let’s be honest. There are many mistakes triathletes make with their nutrition. You need to understand how to recover properly for YOU - most triathletes suck at recovery nutrition (no offence). You also need to fuel properly DURING training. You need a different strategy for different types of sessions, where you are in your race season, what your goals are etc etc etc. I see a lot of triathletes under fuel because they think this will assist with weight loss. A recipe for disaster and still ...
Sep 08, 2022•19 min•Ep. 58
I believe in the power of nutrition. It really is the fourth leg! Putting on my Advanced Sports Dietitian's hat, I love to take the science and translate that into information and practical advice that triathletes can understand and trust - knowing it will help them to unlock their true potential - to train harder, recover faster and perform at their BEST. Within the Triathlon Nutrition Academy, the goal is to not just give triathletes nutrition advice for their next race or their next season - ...
Sep 01, 2022•20 min•Ep. 57
Our body and our health are one of THE MOST important things in life. Yet why don’t we prioritise it? When we get stressed, busy and time-poor, nutrition is often the first ball that gets dropped. As you know, I’m a big advocate for nutrition. It’s the difference between a good athlete and an excellent athlete. Your body is the number one thing that will get you to the finish line. Yes, you have to train to get there too, but I encourage you to RESPECT your body and your health more. Your body i...
Aug 25, 2022•22 min•Ep. 56
When it comes to triathlon nutrition – there is A LOT you can do to maximise your performance. You probably how much there is you can do.don’t even realise My goal with this podcast is to get you to start thinking more about what you’re putting in your mouth. Because nutrition really is the fourth leg of triathlon. Once you’ve figured out the basics of swimming, cycling and running all together – nutrition is the next thing you need to turn your attention to, BEFORE you drop $20,000 on a new bik...
Aug 18, 2022•23 min•Ep. 55
3 ticket items that will make a huge difference to your training and racing as a triathlete. BIG I’m not going to lie, there are so many things you should be doing to get the most out of your body when you train for 3 sports. It’s not as simple as train, eat, sleep, repeat. But, I’ve whittled the long list down to just 3 things you should be doing These are our triathlon nutrition foundations where you get the best bang for your buck.every.single.day. Instead of chasing shiny objects and doing t...
Aug 11, 2022•21 min•Ep. 54
❗️ Let’s get controversial! ❗️ For many years carbohydrate fueling targets during exercise have been set at around 90g per hour for endurance exercise. But recently, a paper was published in elite mountain marathon runners who pushed the limits and hit more aggressive targets of 120g of carbohydrate per hour, while running hard! I’ve seen many age-group athletes boast about how they’ve hit this target or are trying to achieve this in their own training. But because I want you to have all the fac...
Aug 04, 2022•22 min•Ep. 53
🎉🥂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 dee...
Jul 28, 2022•29 min•Ep. 52
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 ...
Jul 21, 2022•18 min•Ep. 51
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 ha...
Jul 14, 2022•30 min•Ep. 50
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 p...
Jul 07, 2022•24 min•Ep. 49
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 getti...
Jun 30, 2022•23 min•Ep. 48
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 c...
Jun 23, 2022•30 min•Ep. 47
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...
Jun 16, 2022•19 min•Ep. 46
