Triathlon Nutrition Academy

Taryn Richardson
Triathlon Nutrition Academy Podcast

Welcome to the Triathlon Nutrition Academy Podcast! Brought to you by Advanced Sports Dietitian, Taryn Richardson. Listen as I break down the latest science to give you practical, easy to digest strategies to transform yourself into a Supercharged Triathlete! You have so much untapped potential...and I want to help you unlock that with the power of nutrition.

  1. 5 DAYS AGO

    Meredith's long game preparation for Ironman World Championship Nice

    How does one go from never planning to run to conquering the Ironman World Championship? Join us as Meredith McKenzie shares her incredible journey and the pivotal role of nutrition in her success. Meredith's passion for triathlon started unexpectedly during a difficult period in her personal life. She joined a biking group for the emotional outlet it provided and found it meditative. Her friends encouraged her to participate in the Lava Man triathlon in Hawaii, an Olympic-length event. Despite initial resistance and never having run before, she eventually gave in to their persuasion, attempting her first triathlon. From there, it wasn’t long before Meredith was signing up for more events, including 70.3 races and full-distance Ironman competitions.  Despite frequent headaches and low energy levels, Meredith thought she was doing alright with her diet. It wasn’t until she started the academy's program that she realised the importance of a well-structured nutritional plan, not just on race day, but every day. One of the first things she noticed was that she wasn't fueling her body adequately for her training sessions. Her appetite simply wasn’t matching her fueling needs, but she struggled with the idea of eating more food when she wasn’t hungry. However, strategic consumption, like including smoothies in her diet, helped her manage the volume without feeling overwhelmed. Meredith continues to learn and adapt her nutrition strategies. She listens to old sessions from the program and refines her approach, focusing on different aspects of nutrition as needed. The beauty of a year-long program is that it allows you to gradually build a solid foundation, making you adept at troubleshooting your own needs Now, with her sights set on the Ironman World Championship in Nice, Meredith has had to adapt her race nutrition plan once again. She’s discovered that what worked for a flat course like Ironman California doesn’t necessarily apply to a hilly course. This adaptability is crucial in triathlon, as each race presents unique challenges. Meredith switched from solid foods like sandwich stacks to gels and chews, which are easier to digest during demanding hill climbs. For those hesitant about investing time and money into a specialised nutrition program, Meredith has a clear message: the investment is worth it. Her only regret is not committing to a structured nutrition plan earlier. The TNA program offers a comprehensive understanding of day-to-day and race-day nutrition, empowering athletes to make better choices independently. If you're looking to refine your nutrition, remember that it's a marathon, not a sprint. From understanding the importance of daily nutrition to adapting your race day plans to fit the specific conditions, every small change adds up to significant improvements over time.   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.

    31 min
  2. 29 AUG

    How to beat jet lag and maximise race performance

    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 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. 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. 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 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. Maintain Mobility: Get up and move around as often as you can. If possible, choose an aisle or exit row seat for easier access. Comfort: Use a neck pillow, eye mask, and earplugs to make yourself as comfortable as possible to sleep. 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. Hydration: The air conditioning on planes can be very drying, so make sure to drink plenty of water. Avoid Alcohol: Alcohol is one of the worst things you can consume while flying as it dehydrates you and disrupts sleep. After Travel 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. 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. Be careful with caffeine: It can be a useful tool to stay awake but should be used cautiously and not too close to bedtime. Maintain Sleep Hygiene: Continue practising good sleep habits such as keeping your room dark and cool, and following a consistent bedtime routine. 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/kicks

    22 min
  3. 22 AUG

    20 Books Triathletes Must Read

    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.

    42 min
  4. 15 AUG

    What Leanne has learnt from 18 Ironmans!

    Are you ready to delve into the mind of an incredible triathlete who's completed 18 Ironman races? Yes, you heard that right, eighteen! Leanne, an age-group athlete, has been tackling triathlons for a whopping 30 years. Not only that, but she balances this passion with raising three children and working full-time. Her experience is vast, her knowledge is deep, and today, she's ready to share her wisdom with us. One of Leanne’s biggest takeaways has been the importance of flexibility in training and nutrition. While we need to strive for consistency, life is unpredictable, and we need to adapt when things don’t go as planned. She advises you to do whatever you can rather than nothing at all. If you miss a session or have a bad week, don’t stress. Pick up where you left off and keep going. Something else that made a huge difference for Leanne was having a solid support system with people who share her passion. Whether its friends joining you for a training session or being a part of online groups, having a community can be a tremendous source of motivation and support. Like many athletes do, Leanne was “winging it” with nutrition for many years because she was reluctant to invest in professional guidance. She would often train on an empty stomach, unaware of the impact it had on her performance and recovery. When she joined the Triathlon Nutrition Academy, things made a dramatic improvement. Now, she doesn't just think about fuelling up on race day, but she meticulously plans her nutrition in the days leading up to and following her training sessions. Leanne’s 30-year triathlon journey is far from over, and neither is yours. Plan smart, train hard, and make the most of your nutrition to reach your full potential!   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.

    37 min
  5. 8 AUG

    What NOT to Eat Before a Triathlon

    Could you be sabotaging your race-day performance by eating the wrong pre-race foods? Having worked with triathletes for the past 16 years, I've seen far too many show up to a race with no clear plan for their nutrition and undoing the months of hard training they put in. I don’t want that to happen to you so today I’m talking about what NOT to eat before you get to that start line.   Minimise Fibre Normally, fibre is fantastic—it's essential for keeping our gut microbes happy, supporting our immune system, and so much more. However, in the days leading up to a triathlon, it’s wise to reduce your fibre. Avoid nuts, seeds, and legumes, and be careful with your fruit and vegetables. Instead of whole grains, opt for white bread or pasta to reduce the fibre content.  This will reduce the bulk in your gut and the chance of gastrointestinal upset during your race.   Monitor Your Fat Intake Healthy fats are a key part of your daily diet, but in the days before a race, it’s best to cut back. High-fat foods can slow down digestion and increase the risk of gastric issues, neither of which you want on race day. So, avoid fatty meats, avocados, creamy sauces, pastries, and anything else with a high-fat content.   Avoid Spicy Foods Spicy foods increase the risk of heartburn and can cause stomach upset, which are both bad news on race day. Even if you usually tolerate spicy foods well, it's best to keep things mild in the days leading up to your event. Say no to hot curries and focus on gentle, easy-to-digest foods to keep your stomach settled.   Consider Dairy Carefully This one is more personal. Some people find dairy problematic and if you’re one of them, you should avoid it in the lead-up to the race If you don’t usually have issues with dairy, there’s no need to cut it out. The key is to stick to simple, plain foods that you know your stomach handles well.   Skip the Carbonated Drinks Carbonated drinks like soda or even sparkling water introduce extra gas into your digestive system which can lead to bloating and discomfort. It’s not worth the risk, so opt for still water and hydration drinks in the days before your race.   Eliminate Alcohol This might seem obvious, but avoiding alcohol before a race is crucial. Alcohol can negatively affect your sleep, dehydrate you, and put additional stress on your liver. All of these factors make it difficult to reach peak performance, so avoid alcohol as much as possible leading up to race day.   Stay Clear of Unknown Foods The days leading up to a race are not the time to be experimenting with new meals or ingredients. Stick to foods you are familiar with and have practised eating during training, as unknown foods could lead to unexpected gut issues. If you're travelling and can't access your usual foods, plan ahead as much as possible. Research local restaurants and their menus to find safe, familiar options that you can rehearse in training.   As you prepare for your next big race, remember that proper nutrition isn’t just about what you eat on the day. It starts a week before and continues right through to your recovery post-race. So, make smart choices, practice your nutrition strategy as rigorously as you train, and set yourself up for success. If any part of this feels overwhelming, or if you want to dive deeper, consider joining the Triathlon Nutrition Academy program. We cover everything from pre-training to race-day nutrition and beyond. Our goal is to make you not just survive but thrive in your racing journey. Until next week, happy training! 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

    17 min
  6. 1 AUG

    Top 10 Superfoods for Endurance Athletes

    Wondering how to fine-tune your nutrition for peak endurance performance? I’ve got you covered.  Today, I'll be sharing my top 10 "superfoods" that every endurance athlete should consider incorporating into their diet. I’m not talking about the typical marketing gimmick superfoods; I’m talking about nutrient-dense foods that genuinely enhance performance and overall health. Berries are rich in antioxidants, in particular flavonoids, that help combat inflammation and oxidative stress from workouts. They’re also a great option for a low-carb, low-calorie snack that satisfies your sweet tooth. Berries are best when they’re fresh, locally grown, and in season, but frozen berries can provide a good variety all year round! Eggs are an excellent source of high-quality protein and contain the amino acid leucine, which promotes muscle protein synthesis. They are also nutrient-dense, providing B vitamins, choline, selenium, vitamin A, iron, and phosphorus.  Remember to eat the whole egg, not just the whites, as the yolks contain most of the nutrients. Quinoa is a protein-rich grain, packed with fibre and essential amino acids. It’s a great choice plant-based source of protein for vegetarian or vegan athletes. It’s also particularly beneficial for anyone balancing their carbohydrate and protein intake. Legumes are nutrient powerhouses rich in protein and fibre. They are great for gut health and help in muscle repair and recovery. They can be added to salads, casseroles, and even spaghetti but, add them to your diet slowly to avoid gastrointestinal discomfort. Nuts and Seeds offer a great mix of protein and healthy fats. Each type offers different benefits so try and include a variety in your diet. While they are calorie-dense, studies have shown we absorb fewer calories from nuts than previously believed, so don't hold back! Mushrooms are an excellent source of B vitamins, antioxidants, and essential minerals. They’re also one of the few foods that can provide vitamin D, which they generate when exposed to UV light. Mushrooms offer so many benefits that I’m thinking of giving them their own episode in the future. In the meantime, make sure you add them to your diet wherever possible. Beetroots are known for their high nitrate content, which enhances blood flow and oxygen delivery to muscles. While you'd need to eat a lot to see significant performance benefits, adding beetroots into your diet will support your overall cardiovascular health. Extra Virgin Olive Oil is a great source of monosaturated fat, which we rarely get enough of. It also contains bioactive molecules that help reduce oxidative stress and inflammation. Recent studies even suggest that its anti-inflammatory properties can rival those of ibuprofen. Deep-Sea Fatty Fish, like salmon, tuna, and mackerel, are rich in omega-3 fatty acids, essential for cardiovascular health, joint health, and overall brain function. Most people eat fish occasionally, but not enough to receive the full benefits.  Aim to include these in your diet two to three times a week. Green Leafy Vegetables are nutrient-dense, rich in vitamins A, C, K, E, and essential minerals. These versatile vegetables are great for protecting against disease and promoting overall health. So, don’t just stick to spinach and kale; there are so many options here and eating a variety will bring maximum benefits! Remember, nutrition is about variety and balance. No single food item will make you a better athlete overnight, but incorporating a diverse range of these nutrient-dense foods into your diet will set you up for long-term health and optimal performance in your triathlon training.  If you have any questions about incorporating these foods into your diet or want to discuss specific nutrition strategies, please feel free to reach out. REFERENCES: Richard C, Cristall L, Fleming E, Lewis ED, Ricupero M, Jacobs RL, Field CJ. Impact of Egg Consumption on Cardiovascular Risk Fact

    35 min
  7. 25 JULY

    Five Key Nutrition Strategies to Manage Your Return to Triathlon Training

    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 is really receptive. Listen in as I give you five nutrition tips to make the transition back into regular triathlon training a smooth and easy one. 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.

    18 min
  8. 18 JULY

    Ultraman Australia Race Nutrition with Paul & Lisa McDonald

    Today, I'm joined by two passionate triathletes, Lisa and Paul McDonald, to discuss his recent experience with the gruelling Ultraman Australia. Lisa was with him all the way and, as a member of the TNA, had the knowledge to equip him for success. Our conversation goes over the whole journey, from training and nutrition planning to the actual race and recovery. So, get ready for some actionable advice on optimising your performance in long-distance triathlons.  For those unfamiliar, Ultraman is no ordinary triathlon. It's split over three days: - Day 1: 10km Swim and 140km Bike Ride - Day 2: 281km Bike Ride - Day 3: 84.4km Double Marathon It's an event that challenges the mental and physical limits of even the most seasoned athletes. Paul explained he had a longtime interest in Ultraman but didn’t believe he could achieve those distances at first. However, the more he was exposed to the event as he watched friends compete, the more he realised that these distances were indeed achievable. Going into the race, Paul’s primary goal was simple: to have fun. Rather than stressing about achieving the best times, he wanted his focus to be on enjoying the experience.  This laid-back approach worked out well because Paul ended up finishing fifth overall, first in his age group, and was the first service member to cross the line with a total time of 26 hours, 38 minutes, and 49 seconds.   Nutrition was crucial for Paul's success, and that’s where Lisa and I came into play. While we don’t cover the Ultraman distance in the Triathlon Nutrition Academy, Lisa was able to use what she learned to craft a nutrition plan that could sustain Paul over the three-day event. Here are some of the key points from their approach: - Carbohydrate Targeting: Lisa focused heavily on carbohydrate intake, ensuring Paul stayed fuelled throughout each day. “Always aim higher than you think you need.” - Immediate and Aggressive Recovery Nutrition.: Lisa was there at the finish line each day with recovery meals, ensuring he was refuelling properly. This proactive approach allowed Paul to maintain his energy levels and muscle recovery for the subsequent stages - Avoiding Burnout: Paul's nutrition alternated between real foods (sandwiches, potato gems, bananas, dates) and sports nutrition products. This strategy wasn’t just about fuelling but also about keeping meals palatable over three long days. - Flexible Nutrition: The ability to adjust your plan is key. When Paul struggled with his planned nutrition on Day Two, they switched to foods he could tolerate better while still meeting his nutritional targets.   The Importance of a Good CrewAnother significant element of Paul’s success was his exceptional support crew, made up of close friends and family. Having experienced people who understood his needs sometimes before he did, took a lot of mental work off his shoulders. They managed everything from the nutritional handovers to emotional support seamlessly, ensuring Paul stayed on track.   So, what’s next for Paul? He’s eyeing a daunting 240-kilometre ultra-run in the Northern Territory. Lisa is, as always, ready to support him, eager for the next big adventure. And who knows? Maybe another Ultraman is in their future. For now, I hope their story is a powerful example of how proper planning and a well-rounded nutritional strategy can make the seemingly impossible, possible.   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 openin

    27 min

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About

Welcome to the Triathlon Nutrition Academy Podcast! Brought to you by Advanced Sports Dietitian, Taryn Richardson. Listen as I break down the latest science to give you practical, easy to digest strategies to transform yourself into a Supercharged Triathlete! You have so much untapped potential...and I want to help you unlock that with the power of nutrition.

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