Triathlon Nutrition Academy

Taryn Richardson
  • 4.6 (33)
  • NUTRITION
  • UPDATED WEEKLY

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. Red Light Therapy for Athletes

    1D AGO

    Red Light Therapy for Athletes

    What if one of the biggest factors affecting your energy, recovery and long-term health wasn’t your training or nutrition… but the light you’re exposed to every day? Most triathletes spend hours dialling in their fuelling, sessions and recovery protocols. But modern life has quietly changed something fundamental to human biology. We now spend around 90% of our time indoors under artificial lighting that is very different to the sunlight our bodies evolved with. In this fascinating episode, Advanced Sports Dietitian Taryn Richardson sits down with Professor Glen Jeffery, a neuroscientist from University College London and one of the world’s leading researchers on how different wavelengths of light influence our biology. Professor Jeffery explains how light interacts directly with your mitochondria, the tiny energy factories inside your cells. And why certain types of light may influence everything from energy production and inflammation to recovery, metabolism and ageing. You’ll also hear why athletes might be using red and infrared light the wrong way, and why the biggest benefits could actually come after hard training sessions rather than before. If you’ve been curious about red light therapy devices or wondering whether they’re worth the investment, this episode will help you separate real science from marketing hype. And if you want the full deep dive specifically for athletes, check out the brand new Red Light Therapy Masterclass here: https://www.dietitianapproved.com/redlighttherapy In This Episode We Discuss Why light is far more than just something that helps us see The surprising role of mitochondria in responding to light exposure How modern LED lighting may be quietly impacting metabolism and health The difference between short wavelength light vs long wavelength light Why sunlight contains critical wavelengths most indoor lighting lacks The link between light exposure, inflammation and blood glucose regulation Whether red light therapy can actually improve athletic performance Why athletes may benefit more from post-training light exposure for recovery The problem with many expensive red light therapy devices Simple, low-cost ways to improve your daily light environment Key Takeaways for Triathletes Mitochondria respond directly to certain wavelengths of light, influencing energy production. Long wavelength light (including infrared) may help reduce inflammation and support cellular recovery. Athletes are already highly efficient metabolically, so red light therapy may have limited benefits before exercise. The biggest opportunity may be after hard sessions, when mitochondria are stressed and recovery is needed. Many commercial red light devices deliver far more energy than necessary, meaning more is definitely not better. About the Guest Professor Glen Jeffery, PhD Professor Glen Jeffery is a neuroscientist at University College London and a leading expert on how different wavelengths of light affect cellular health and biological function. Chapters: 00:00 – The surprising role of light in human health 03:00 – The spectrum of sunlight explained 05:00 – Why mitochondria are the key to energy production 08:00 – The problem with modern LED lighting 11:00 – How indoor environments may influence metabolism and inflammation 16:00 – The benefits of long wavelength light 20:00 – Can red light therapy improve recovery and health? 21:00 – Simple ways to improve your light environment 29:00 – The explosion of red light therapy devices 30:00 – Why athletes may not benefit before exercise 32:00 – Where red light may actually help athletes recover faster 35:00 – Practical advice for athletes experimenting with red light therapy 37:00 – The potential risks of overusing red light devices If today’s episode sparked your curiosity about how light impacts recovery and performance, dive deeper with the Red Light Therapy Masterclass for Athletes here: https://www.dietitianapproved.com/redlighttherapy Other Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved. See omnystudio.com/listener for privacy information.

    40 min
  2. From Couch to Ironman at 48

    MAR 5

    From Couch to Ironman at 48

    What happens when someone with zero athletic background decides to completely change their life… and accidentally signs up for an Ironman four months later? In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with Triathlon Nutrition Academy athlete Chris Tubbs to unpack his incredible journey from couch potato to multiple Ironman finisher. Chris started triathlon at 48 years old, while travelling 60% of the time for work in the biotech industry. Early on, things didn’t go to plan. Despite doing the training, races were ending in DNFs, cramping, nausea and serious frustration. The surprising part? Fitness wasn’t the problem. Through this conversation, Chris shares how dialling in his nutrition and hydration completely changed his ability to train, race and actually finish events. From ditching an expensive supplement habit to discovering he loses more than 2 litres of sweat per hour, this episode highlights just how powerful personalised nutrition can be for endurance performance. It’s an honest, inspiring conversation about resilience, learning from mistakes and why it’s never too late to start something big. In This Episode We Discuss How Chris went from “championship potato chip eater” to Ironman athlete The moment that sparked his decision to completely change his lifestyle Accidentally signing up for an Ironman just four months into triathlon Why he kept experiencing DNFs, cramping and poor race performances The surprising truth about supplements vs nutrition foundations How he saved hundreds of dollars a month by ditching unnecessary supplements Discovering his extremely high sweat rate of over 2L per hour Why hydration, not carbs, was the missing piece of his race-day puzzle The challenges of fuelling properly while travelling constantly for work How personalised nutrition strategies helped him finally finish races feeling strong The mindset shift that kept him pushing forward through setbacks Why it’s faster and far more effective to get expert help rather than trying to figure it all out alone Key Takeaway You can be incredibly fit, train hard and still struggle on race day if your nutrition and hydration aren’t dialled in. Chris is proof that when you stop guessing and start fuelling strategically, everything changes. Chapters 01:10 The photo that changed everything 03:00 From couch potato to triathlon at 48 06:10 Accidentally signing up for an Ironman 09:00 Why his early races kept falling apart 12:30 The supplement mistake many triathletes make 16:00 Discovering a massive sweat rate 19:30 Hydration vs carbs for endurance performance 23:10 Learning to fuel properly while travelling 27:00 Racing in heat vs cold conditions 30:30 The mindset shift that changed everything 34:00 Why getting expert help speeds up progress 37:00 Chris’ future triathlon goals Links & Resources Learn more about the Triathlon Nutrition Academy Program Listen to Episode 101: How much money triathletes waste on supplements Connect with Chris on Instagram @iron_clydesdale Other Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved. See omnystudio.com/listener for privacy information.

    33 min
  3. How to Lose Weight Without Losing Power

    FEB 26

    How to Lose Weight Without Losing Power

    Trying to lean up but your FTP keeps tanking? If every time you try to “eat less” your watts drop, your legs feel flat and your sessions turn into survival mode… this episode is for you. In this week’s podcast, I’m breaking down how to lose body fat strategically without compromising performance. Because you don’t get faster by shrinking yourself. You get faster by building a strong engine and fuelling it properly. Inside this episode, I walk you through: Why slashing carbs across the board is one of the biggest mistakes triathletes make How to fuel threshold, VO2, long bricks and key sessions properly without blowing your fat loss goals What carbohydrate periodisation actually looks like in a real training week Why protecting muscle mass is critical for both metabolism and power output How small, boring calorie deficits beat aggressive six week shreds every time A real athlete case study of a masters triathlete who lost 45 pounds while improving her FTP and keeping it off long term This is the difference between dieting and performance nutrition. Dieting just shrinks you. Strategic fuelling supports your training, your recovery and your long term triathlon career. If you’re training for three sports, juggling work and family and still trying to create a massive calorie deficit on top of that, you’re setting yourself up to underfuel and underperform. You don’t need to eat less. You need to eat smarter. Chapters: 00:00 Why your FTP drops when you try to lose weight 01:05 The biggest mistake triathletes make when dieting 02:40 Why cutting carbs hurts performance 04:15 Can you lose fat and maintain power? 05:30 Real athlete case study: 45 pounds down, FTP up 08:00 Fuel the sessions that matter 10:00 How to periodise carbohydrates properly 12:00 Protecting muscle mass and metabolism 14:00 Why your calorie deficit should be small 16:00 How to lean up without losing watts 17:30 What to do next Links & Resources Mentioned Triathlon Nutrition Kickstart CourseStep-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan. Triathlon Nutrition Academy ProgramOngoing coaching, support and accountability inside our comprehensive group program. If you’re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point. Other Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved. See omnystudio.com/listener for privacy information.

    11 min
  4. The First 4 Things I Fix With Every Triathlete’s Nutrition

    FEB 19

    The First 4 Things I Fix With Every Triathlete’s Nutrition

    Training hard but still feeling flat, constantly hungry or stuck at a performance plateau? If you dropped into my world tomorrow as a triathlete, there are four things I would fix immediately. And no, it’s not your supplements, your race day gel strategy or your power to weight ratio. In this episode, I break down the four big rocks of triathlon nutrition that almost every age group triathlete gets wrong. These are the foundations that make everything else work. Before you worry about fancy fuelling strategies, you need to get these right. In this episode, you’ll learn: Why recovery is more than just a protein shake and how to refuel properly after key sessions How to fuel before training, especially early morning sessions, without feeling heavy or sluggish What a true “triathlete’s plate” looks like on a double session Tuesday How to fuel during long rides, long runs and bricks without underdoing it or overdoing it Why inconsistent nutrition leads to cravings, poor sleep and stalled body composition How to stop DIY-ing your nutrition with piecemeal advice and build a structured weekly plan Most triathletes love structure in their training but completely wing their nutrition. They copy what their mates are doing, grab tips from Instagram and end up with inconsistent carbs, random recovery and underfuelled long sessions. Chapters: 00:00 - Training hard but still underperforming? 01:20 - Why most triathletes DIY their nutrition 04:10 - The 4 foundations that actually matter 06:15 - Fix #1: Recovery nutrition done properly 09:10 - Fix #2: Pre-training fuel, especially mornings 12:30 - Fix #3: Building your triathlete performance plate 16:55 - Fix #4: During-training carbs and sodium strategy 21:40 - What happens when you nail the fundamentals 24:30 - Stop jumping to advanced strategies 26:00 - How to get structured support When you nail these four fundamentals: Your energy stabilises across the week Your session quality lifts almost immediately Cravings and snack-cidents reduce Recovery improves and sleep gets better Body composition goals become easier to achieve You build consistency and longevity in the sport These aren’t sexy strategies. They’re the foundations. And they change everything. Links & Resources Mentioned Triathlon Nutrition Kickstart CourseStep-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan. Triathlon Nutrition Academy ProgramOngoing coaching, support and accountability inside our comprehensive group program. If you’re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point. Other Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved. See omnystudio.com/listener for privacy information.

    11 min
  5. Ironman Changed Its On-Course Hydration. Here’s What That Means for You

    FEB 12

    Ironman Changed Its On-Course Hydration. Here’s What That Means for You

    Ironman has changed its on-course hydration globally. Sounds simple. It’s not. All Ironman-branded events have now moved to PH1000 for hydration and Maurten for carbohydrate fuelling, separating fluids and carbs completely. If you’ve relied on sports drink to do both jobs, this shift has major implications for your race nutrition plan. In this solo episode, I break down exactly what’s changed, how much sodium you’re actually getting per bottle and how to decide whether this setup works for your individual sweat rate, sodium losses and fuelling preferences. Because hydration and sodium are never one-size-fits-all. And winging it at 70.3 or full distance is how you end up walking the marathon. Chapters & Highlights: 00:00 - Why this Ironman change matters 02:15 - What’s actually changed on course 05:30 - PH1000 explained: sodium without carbs 08:10 - How to calculate sodium per bottle 11:45 - Will this setup work for you? 14:20 - What if you prefer to drink your carbs? 16:00 - Why practising in training is non-negotiable 18:00 - How to build a race plan that actually works Key Takeaways: PH1000 provides 1000mg sodium per litre and zero carbohydrate Carbohydrates now come separately via Maurten gels and solids Your sweat rate and sodium losses determine whether this works for you You may need to be more self-sufficient on race day Testing your full race setup in training is essential Hydration isn’t about what’s on course. It’s about knowing your body and executing with confidence. If you want help building a personalised race nutrition plan: Register your interest for the Triathlon Nutrition Academy Or start with the Triathlon Nutrition Kickstart Course And if you’re not sure where your current plan stands, download the free Triathlon Nutrition Checklist Other Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved. See omnystudio.com/listener for privacy information.

    11 min
  6. Matthew Hauser: Becoming a World Champion Triathlete

    FEB 5

    Matthew Hauser: Becoming a World Champion Triathlete

    What does it take to go from a promising junior to a world champion triathlete? In this episode, I sit down with Aussie triathlete and 2025 World Champion Matt Hauser for a real, behind-the-scenes chat about his training load, nutrition evolution and what’s driven his rise to the top of the world triathlon stage. Matt shares what his day-to-day looks like, how his mindset and fuelling approach have shifted over time, and the routines that support peak performance. Whether you're an age-grouper trying to balance work and training, or just keen to hear what it takes to compete at the highest level, this episode is packed with golden takeaways.  Here’s what we cover: ⏱️ [00:00] Welcome and intro to Matt⏱️ [01:08] Career highlights: From Junior World Champ to World #1⏱️ [03:00] What it means to win on home soil⏱️ [05:00] A typical training week: 30 hours of triathlon training⏱️ [08:28] Daily routine: early starts, fuelling strategies & coffee orders⏱️ [13:00] The role of gym strength in elite triathlon⏱️ [15:27] Cramping: The strength connection⏱️ [17:18] Matt’s fuelling evolution - from mayo subs to plain rice⏱️ [21:00] The realities of early-career athlete life⏱️ [24:44] Mental resilience, setbacks and chasing progress⏱️ [27:00] Transitioning from raw talent to strategic athlete⏱️ [29:29] Building an identity outside of sport⏱️ [31:38] What’s next: Going back-to-back, Olympic goals & short course focus⏱️ [35:00] Will Matt ever go long course? His take on 70.3 and Ironman⏱️ [37:45] The future of triathlon and Matt’s legacy If you’re ready to take your nutrition (and racing) to the next level, don’t just wing it. Start with the Triathlon Nutrition Checklist and get clear on what you need to work on today. Links & Resources 🎙 Listen to the Episode that proves Results (EP 227) 👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved. See omnystudio.com/listener for privacy information.

    39 min
  7. Three Triathletes. One Strategy. Ridiculous Results

    JAN 29

    Three Triathletes. One Strategy. Ridiculous Results

    What do a rookie, a masters athlete and a seasoned racer all have in common?  They nailed their nutrition strategy - and the results speak for themselves. In this episode, Taryn sits down with three very different athletes from the Triathlon Nutrition Academy - Jo, Kelly and Erin - to unpack the surprising impact of getting their fuelling right. Each had their own goals, challenges and training loads, but all saw game-changing results after implementing the same evidence-based framework. If you’ve ever wondered whether nutrition could be your missing link, this episode will show you what’s possible when you get it right. Timestamps & Highlights 00:00 – Intro: The effort gap between training and fuelling01:35 – Meet Jo, Kelly & Erin: Different athletes, same frustration06:00 – Why nutrition felt confusing (and what they used to get wrong)14:00 – The turning point: How each athlete transformed their approach22:00 – The race-day difference: Confidence, control and results37:00 – Real-world results: Massive time gains, body comp shifts & more51:00 – Advice for triathletes: When (and why) to start focusing on nutrition58:00 – Final takeaways: What they'd tell their pre-TNA selves Key Takeaways Why fasted training, bonking and confusing advice were holding them back How a repeatable fuelling strategy boosted their performance and recovery The underrated power of recovery nutrition (yep, everyone was doing it wrong) The value of education: apps are fine, but understanding is power Massive PBs, sustained weight loss, strength gains and podium finishes Links & Resources 🎧 Want to feel confident in your nutrition like Jo, Kelly and Erin?Join the next Triathlon Nutrition Academy intake at dietitianapproved.com/academy 🎙 Listen to the Episode that proves Results (EP 226) 👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved. See omnystudio.com/listener for privacy information.

    51 min
  8. You Won’t Believe How Edward Dropped 12kg and Took 65 Minutes Off His Ironman

    JAN 22

    You Won’t Believe How Edward Dropped 12kg and Took 65 Minutes Off His Ironman

    How a Full-Time ER Doctor Shaved 65 Minutes Off His Ironman PB 🎧 “You don’t have to sacrifice your health or performance when life gets busy - if you get your nutrition right.” In this episode, I’m joined by TNA alum and emergency room physician, Edward Walsh, who proves that even the busiest triathletes can thrive when they fuel smart. Despite working irregular hours in one of the most demanding medical fields, Edward has dropped 12kg, avoided injury, and slashed 65 minutes off his Ironman time, finishing Ironman Maryland in 11:28. He backed it up with a 5-hour 70.3 at Wilmington just weeks later. We dive into: How Edward manages long course triathlon training around 12-hour night shifts The game-changing fuelling strategies that helped him stop bonking, drop body fat and set PBs His biggest mistakes before joining the Triathlon Nutrition Academy - and what he does differently now Why recovery nutrition was the turning point for performance and body composition The nerdy fuelling tactics he now teaches his own patients Whether you're juggling a chaotic schedule or struggling to match your effort with results, this episode is for you. ⏱ Timestamps:0:00 – Meet Ed: Emergency doc, triathlete, time juggler 6:30 – From walk-run 5K to Ironman finisher 10:00 – Pre-TNA nutrition mistakes (bonking, weight gain, low energy) 13:40 – The mindset shift: from dieting to fuelling 16:30 – Race results unlocked by fuelling properly 20:30 – Practical fuelling hacks: from recovery meals to bottles on the bike 26:00 – How he fits TNA around a crazy schedule 32:00 – The culture shift: preaching nutrition in the ER 36:30 – Ed’s advice for other busy triathletes Links & Resources Triathlon Nutrition Checklist 👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: https://www.dietitianapproved.com/checklist 🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.  Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved. See omnystudio.com/listener for privacy information.

    37 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.

Information

  • Creator
    Taryn Richardson
  • Years Active
    2021 - 2026
  • Episodes
    233
  • Rating
    Clean
  • Copyright
    © 2026 Taryn Richardson
  • Show Website
    Triathlon Nutrition Academy

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