Triathlon Nutrition Academy

Taryn Richardson
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Triathlon Nutrition Academy

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 J

    The carbohydrate advantage: Can more carbs help you go the distance?

    Carbohydrates and Fats are the body’s main source of energy in endurance sports and getting them right can make or break your race day.  That’s why I invited Sam Shepherd, a researcher and fellow nutrition enthusiast, onto the TNA podcast to discuss the science of energy production and how you can use it to perform at your best.  There’s a lot to talk about here so we’re breaking the conversation into two episodes. This week we’re focusing on carbohydrates, and next week we’ll dive into fats.  Sam begins by sharing studies on the oxidation of carbohydrate and fat during endurance events. They’ve show that carbohydrates are the body’s main source of fuel early on but, after about two hours, fats take the lead. Knowing this can help us make better fuelling choices, but like all things sport nutrition there are a lot more factors to consider. Your fitness level, training status, and environmental conditions (like altitude or temperature), all affect your body's use of carbs and fats during exercise.  The intensity of your exercise can also make a big difference, with higher intensities require more carbohydrates and prolonged moderate intensities relying on fats.  You also need to consider your typical diet. People who eat more fats, will burn more fats and people who have a carbohydrate rich diet, will favour carbohydrates during exercise.  Even your sex can influence these dynamics, with women generally utilising more fat as a fuel compared to men at similar intensities. So how do you find out your fuel oxidation rates? The most precise method is physiological profiling through lab tests. However, these tests are costly and complex, so they’re not accessible for most people. Thankfully, using these general principles to guide your nutrition strategies can still make a huge difference.  We then discussed the ever popular low-carb, high-fat (LCHF) diet. While this diet can enhance your fat burning ability, it often compromises your capacity for high-intensity workouts. Whether or not to adopt such a dietary approach largely depends on your lifestyle, support system, and training goals. Personally, I've found few athletes who can maintain and benefit from an LCHF lifestyle long-term. It often disrupts life's social and practical aspects, becoming unsustainable despite its potential performance merits. Think you're ready to optimise your energy strategy and leave your competition in the dust? Hold on, there’s more to uncover! Sam will be back for part two, where we’ll dive into fat oxidation and give you practical strategies to fuel for victory. Until then, keep fuelling right, training hard, and racing your best! LINKS: Support the TNA Podcast: https://www.dietitianapproved.com/legend 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.

    39 min

  2. 14 NOV.

    Triathlete Christmas Gift Guide

    Around this time last year I shared my list of gift suggestions for triathletes in episode 120 (definitely worth a listen if you haven’t done so already!). This year I’m back with four of Santa's helpers (who are also exceptional triathletes) to share 25 of their top Christmas gift ideas.  From essential gear and training must-haves, to high-tech gadgets and professional services, this episode has something for every budget. So if you’re looking for inspiration or want to drop some hints to friends and family, this episode is for you. Unwrap the complete list of 25 gift ideas at: dietitianapproved.com/xmas Some of the highlights include:  Triathlon is an expensive sport, so one of the best gifts you can give is paying for someone's race entry. Just make sure you’re signing them up for something they’ll actually want to do.  In a similar vein, bulk supplies of someone's nutrition products will always be warmly appreciated.  Heated glove liners are Kelly’s top pick for anyone riding on their bike in chilly weather. Neberon is the brand he uses and has found really effective.  The GoPro Camera can be useful for self-evaluating your swim technique, recording your bike routes, or just for fun!  A professional bike fit is a great gift. It not only helps prevent injury and enhances comfort but could also offer an edge in performance. The Varia Bike Radar is a great gift for people who are riding outside a lot. By alerting you to any approaching cars, trucks, or even pedestrians, it provides peace of mind on long rides.  The SwimBETTER is a wearable device that tracks your hand positions and arm strokes while you’re swimming. It’s pricey but a great gift for anyone looking to improve their swim.   Form’s Smart Swim goggles have an augmented reality display so you can see your real-time metrics as you swim.  Outside of the water, wearable health- trackers, like the Whoop Band or the Oura Ring can be a great choice.  Variety Gel packs, foam rollers, or a soft flask for running can be great stocking-stuffer-type gifts. Many many more! If you want the full list, I’ve compiled it for you at: DietitianApproved.com/xmas.   LINKS: Support the TNA Podcast: https://www.dietitianapproved.com/legend 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.

    32 min

  3. 7 NOV.

    Maurten Gel 100 vs Gel 160

    As the official race nutrition products for Ironman events, Maurten gels have gained a lot of popularity among endurance athletes. But with two big options on the market, Gel 100 and Gel 160, it can be difficult to know what the right choice is for you. Today I’m breaking down the differences between the two, so you can fuel right and feel your best. Nutrition Content: The biggest difference between Gel 100 and Gel 160 lies in their nutrition content. Gel 100 offers 20mg of sodium as well as 25 grams of carbohydrates, equating to 100 calories. On the other hand, Gel 160 contains 30mg of sodium and 40 grams of carbohydrates at 160 calories. Overall, the Gel 160 is more energy dense, providing higher energy output per gel, but that doesn’t automatically make it the best choice. Your fuelling should be based on your individual needs and race day goals. Caffeine Content: While Gel 100 is available in caffeinated versions, Gel 160 currently isn’t. This might change in the future, but it’s worth noting if caffeine forms part of your fuelling strategy. Cost Considerations: Another important factor is the price of these gels, so I've crunched the numbers for you. Gel 100 comes in a box of 12 gels for $43 which works out as $3.60 per gel Gel 160 on the other hand comes in a box of 10 for $50, which ends up as $5 per gel. While Gel 100 is cheaper per packet, Gel 160 costs less for the amount of carbohydrate you’re getting. Size and Storage: Gel 100 comes in a 40-gram packet, whereas Gel 160 comes in a larger 65-gram packet. It might seem like a small difference but, depending on how much space you have during a race, the smaller package could be considerably more practical. It’s also important to remember that Maurten might not be the course provider forever, or they could change their formulations in a way that no longer suits you. Finding a product that works for you is great, but it’s important for athletes to have a deeper knowledge of their nutrition. That way, you can adjust your race nutrition plan to overcome any unforeseen challenges. If you want to explore your nutrition strategy further consider joining our Triathlon Nutrition Academy program and I’ll help you get started!    LINKS: Podcast Episode 47: What Is A Hydrogel? Does It Improve Endurance Performance with Andy King Support the TNA Podcast: https://www.dietitianapproved.com/legend 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.

    14 min

  4. 31 OCT.

    What is a Sports Dietitian?

    As a sports dietitian I’ve studied for years to help you use nutrition to achieve your performance and health goals.   That’s why it frustrates me to no end that people go to literally every other source (like Dr. Google, blogs, podcasts, YouTube, magazines) before talking to an expert. People would rather listen to their coach, a training buddy, naturopaths, chiropractors, literally any other person instead of consulting a qualified sports dietitian. But none of these people are experts, and they shouldn’t be giving advice to others. This is a big reason why there is so much confusion and misinformation around nutrition and I’m sick of spending so much time clearing it up. So today I want to talk about what exactly a sports dietician is and why we should be the gold standard source for your information. So, what is a sports dietician? A sports dietitian is a registered dietitian who specialises in helping athletes enhance performance through nutrition. This profession requires significant regulation and education—think years of university degrees, clinical placements, and further sports nutrition qualifications.  I myself completed a four-year undergraduate degree, followed by additional qualifications, including a diploma from the International Olympic Committee in Sports Nutrition, and maintained extensive ongoing professional development. Many athletes believe that sports dietitians are only for elite athletes, but this is far from true. Working with a sports dietitian is beneficial for any athlete, and to me anyone who deliberately moves their body is an athlete. I specialise in endurance sports which gives me a deep understanding of the nutritional demands of triathletes and how to get them racing at their best. This means tailoring nutrition plans to your training intensity, goals, and recovery needs—ensuring that your nutrition evolves as your training progresses. But it’s not a one-size-fits-all approach! No two athletes are the same, meaning your nutrition—fuel types, amounts, hydration, electrolytes—should be specific to you. We consider your composed body goals, food preferences, and more, ensuring you're not just balancing macronutrients, but considering micronutrients and hydration as well. And it’s not just about race day! Sports dieticians help at every stage of your journey from training, to race day, to recovery. Many of my athletes didn’t understand recovery nutrition until joining the Triathlon Nutrition Academy and were constantly facing burnout or injury. Tailored post-training nutrition can significantly enhance recovery time, allowing you to push harder in future sessions. Moreover, proper fuelling helps prevent injuries and boosts immunity, keeping you healthy and race ready. Seeing a sports dietitian isn't just about short-term gains. It builds lasting habits that support your health and performance beyond your competitive years. I focus on empowering my athletes with knowledge and skills to take ownership of their nutrition. If you're ready to take that step, consider exploring the Triathlon Nutrition Academy. This programme offers structured support and ongoing development opportunities to transform your nutrition and performance. Keep an eye on our website for upcoming intakes or get started with the Triathlon Nutrition Kickstart course for foundational insights. And remember, you can always continue learning from our podcast and YouTube channel consider joining the Triathlon Nutrition Academy. We open enrolments a few times a year, and it could be a crucial investment in your athletic journey. Or start with our Triathlon Nutrition Kickstart course, which lays essential foundations before joining our bigger programme. Thanks for tuning in and I look forward to speaking with you next week!   LINKS: Support the TNA Podcast: https://www.dietitianapproved.com/legend Check how well you’re doing when it comes to your nutrition with our 50 step checklist to

    25 min

  5. 24 OCT.

    The Best Triathlon Meal Plan

    If you google triathlon meal plan, hundreds of results come up with generic, cookie cutter plans you can follow for free. These are problematic for so many reasons! Generic meal plans in no way take into consideration your individual requirements, your lifestyle, budget, or needs. So what makes for a good triathlon meal plan? There are a few key elements you need: A foundation in whole foods Variety Periodisation to meet your training needs Flexibility Simplicity   Every body is different Every training program is different It’s easy to fuel your body to perform at its best with a little know how. Let me show you :)   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.

    17 min

  6. 17 OCT.

    Estimate your sweat rate: New free tool!

    As a sports dietitian specialising in triathlon, one of the key elements I focus on with my clients is hydration strategy. Hydration plays a critical role in performance, and understanding your sweat rate is key to optimising your fluid intake. Recently I was lucky enough to sit down with Lindsey Hunt, a senior sports scientist at Precision Fuel and Hydration, to discuss his work in this area and the great new tool that came from it. With an impressive academic background and hands-on research in human thermoregulation, Lindsey's insights are invaluable for athletes looking to fine-tune their hydration strategies. Lindsey's research primarily focused on whole-body sweat rate prediction in both indoor and outdoor running and cycling. This involved numerous exercise trials with a broad cohort of participants to gather a comprehensive understanding of sweat rates across different conditions. The culmination of this research is the sweat rate calculator, a free tool that helps you tailor your hydration strategy to meet your unique needs and perform at your best!  It’s incredibly accurate, particularly indoors, where predictions were exceptionally close to actual measured sweat rates. Outdoors, the accuracy remained commendable, with predictions mostly within 400 millilitres per hour of actual measurements.  So, once you get your numbers, what do you actually do with this information? Well, the way you use your sweat rate data depends on the specific event and environmental conditions you’re facing. Consider a 10k run as an example. Depending on the location and temperature, you might need only a minimal amount of fluid replacement to maintain performance and health. However, for endurance events like a half marathon or longer, it's essential to replenish a substantial portion of the fluids lost through sweat. As the duration, intensity, and heat increase, so does the percentage of fluid replacement that is necessary. However, it's critical to remember that the sweat rate calculator isn't a fluid replacement guide. You'll want to combine this data with your understanding of electrolyte needs, particularly salt intake, to avoid potential issues like hyponatremia during long duration events.   Key Takeaways for Triathletes: Know Your Sweat Rate: Before adjusting your fluid strategy, ensure you understand your sweat rate. This involves some trial and error during training sessions to find what works best for you. Consider Event Duration and Environment: The longer and hotter the event, the more aggressive your fluid replacement strategy should be. Don't fall into a one-size-fits-all approach; tailor it to the event specifics. Balance Fluid Intake with Your Needs: It’s not just about chugging water. Overhydration can be as detrimental as dehydration. Aim for a balanced intake that aligns with your calculated sweat rate. Plan Ahead: Use training sessions to test and perfect your hydration strategy, so on race day, you know exactly what your body requires. Understanding your body’s sweat rate and how to manage it can prevent dehydration, reduce the likelihood of cramping, and overall optimise performance during your races. Stay hydrated and race smart!   LINKS: Access The Sweat Rate Calculator: https://sweatratecalculator.com/ 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  @triathlonn

    32 min

  7. 10 OCT.

    Fuelled for Success: Preparing for her first Ironman with Christine Orlowicz

    Today I’m joined by Christine Orlowicz, a dedicated age-group triathlete from Fort Myers, Florida, who’s been having an exceptional race season. Christine joined us late at night to share her journey, challenges, and success in mastering her nutrition plan, all while balancing a demanding career as a physician. Originally a runner, Christine entered the world of triathlon almost three years ago, with her first race being in December 2021. She started incorporating swimming and biking into her training routine, and triathlon was a natural progression from there. One of the biggest things Christine loves about this sport is the community, which she’s found a lot more welcoming and supportive than for other sports she’s been a part of. From the onset, Christine recognised the importance of proper nutrition in her triathlon journey. She joined the Triathlon Nutrition Academy well before hitting her first 70.3 race and this has paid off majorly. While many athletes try to figure out nutrition through trial and error or ignore it altogether, Christine opted for a structured approach, seeking guidance and information to avoid race-day disasters. She compared it to seeking out a textbook for a medical condition: why struggle through incorrect methods when you can get information from a reliable source? Christine recently participated in Ironman 70.3 Wisconsin, using the event as a preparatory race for her upcoming full Ironman. Despite the hilly terrain, she executed her nutrition plan flawlessly, resulting in her personal best run and confirming the effectiveness of her preparation. By carefully planning her nutrition intake even during the race, Christine avoided any gastrointestinal issues that could have ruined her run. Key Takeaways from her Experience Consistent Planning: Planning her meals and snacks in advance, Christine tweaked her intake based on training intensity and availability at race locations. Practice and Repetition: She regularly practiced her carb-loading strategy, ensuring she was comfortable with the quantities and types of food she would consume. Listening to Your Body: Christine continuously monitored her body's responses, refining her approach based on real-time feedback. Now, as Christine looks to her first full Ironman, she remains committed to her tried-and-tested nutrition plan. In her final training weeks, she’ll be sticking to the exact products and timings she plans to use on race day, ensuring there are no surprises. She’s also cautious about any deviations from her plan, knowing that the controlled environment and familiarity of products will be key to her success. With two long bike rides left before her big race, Christine is focused on perfecting every detail. I’ll be cheering Christine on as she races in Ironman Florida, and I'm hoping to get her back on for a race report. In the meantime, remember that your nutrition can make or break your race day. Don’t wait to get it right – start now and set yourself up for long-term success. 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.

    25 min

  8. 3 OCT.

    Our Favourite Sports Nutrition Products

    When it comes to sports nutrition products, there are a million products and there's always something new promising to boost performance, enhance recovery, or just make training that little bit easier. With the sheer volume of options, it's easy to feel overwhelmed. That’s why I’m sitting down with some Triathlon Nutrition Academy members, athletes just like you, and asking them about their favourite products. To provide these insights, we are joined by Christine from Fort Myers, Florida, Tony Hampton from Fort Wayne, Indiana, and Steve Duquette from Ontario, Canada. Each has their preferences in sports nutrition, offering diverse perspectives to guide your choices.   Christine's Top Picks Christine highlighted AMACX gels as her recent favourite for their liquid consistency and high sodium content, ideal for athletes who sweat heavily. She also praises Scratch Labs for hydration, which has proven gentle on her stomach during intense sessions and has a great range of flavours. Finally, Christine shares that she struggles with texture, and dislikes thick gels. For anyone with similar issues, she recommends Precision Fuel and Hydration Flow gels.   Steve's Key Insights Steve shared how he transitioned from Hammer Gels, which he found too thick and difficult to digest, to Precision Fuel and Hydration gels, which are much gentler on his gut. He also appreciates Scratch Labs for its natural ingredients and flavour, particularly the lemon-lime variant. Steve encourages anyone experiencing discomfort with their current nutrition products, to not accept that and experiment to find something that suits you better. Every athlete’s digestion and tolerance vary, so it’s important to find what works for you personally.   Tony's Strategic Choices Things are more complicated for Tony who is a diabetic and has an allergy to Stevia. He appreciates Precision Fuel and Hydration for their straightforward and simple ingredients. Additionally, he trains with Morton products, which are commonly available at Ironman races, so that his body is used to them if he needs them.   Actionable Tips Know Your Preferences: Be it taste, consistency, or ingredients, it’s essential to enjoy your nutrition products. Why spend money on something you dislike when you can find effective, enjoyable options? Understand Nutritional Content: Educate yourself on what’s inside each product, be it carbohydrates, sodium, or other ingredients, and match them with your event’s demands and your personal health goals. Test in Race-Like Conditions: Validate your nutrition plan during high-intensity sessions to ensure reliable performance on race day. Consider factors like texture, packaging, and ease of consumption. Sample Before Commit: Many companies offer variety packs allowing you to try different products without committing to a full-sized container. This can be a cost-effective way to discover new favourites.   Remember, each athlete's nutritional needs are unique, shaped by their physical demands, preferences, and goals. There is no universal "best" product, but by staying informed and open to experimentation, you can discover what truly works for you!   Products mentioned: AMACX Gels: https://amacx.com/collections/energy-gels Scratch Hydration: https://www.skratchlabs.com/collections/drinks Gu Liquid Energy: https://www.guenergy.com.au/products/liquid-energy-gel Precision Fuel and Hydration Flow Gel: https://www.precisionhydration.com/au/en/products/pf-300-flow-gel/ Precision Fuel and Hydration Mix: https://www.precisionhydration.com/au/en/products/ph-1500-electrolyte-drink-mix/ Precision Fuel and Hydration Chews: https://www.precisionhydration.com/au/en/products/pf-30-chew/   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: die

    35 min
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À propos

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.

Informations

  • Création
    Taryn Richardson
  • Années d’activité
    2022 - 2024
  • Épisodes
    165
  • Classification
    Tous publics
  • Copyright
    © 2024 Taryn Richardson
  • Site web de l’émission
    Triathlon Nutrition Academy

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