Triathlon Nutrition Academy Taryn Richardson

Proper recovery and performance enhancement have always been top priorities for athletes. But what happens when new trends promise to deliver these benefits with the allure of convenience? Is it worth the investment, or even safe? Today, we delve into the growing trend that is IV hydration and explore whether it truly lives up to the hype.

 

What is IV Hydration? In simple terms, IV hydration involves bags of hydration, vitamins, amino acids, or a mix thereof being administered directly into your bloodstream through a cannula. Originally, this practice was strictly for medical use in hospitals to treat severe dehydration and nutrient deficiencies or deliver medication when oral intake wasn’t possible.

Now, companies offering IV hydration have extended these services to healthy individuals for various perceived benefits, such as rapid rehydration, improved skin health, and curing hangovers. For athletes, especially triathletes, they’re even promising quick recovery and performance enhancement post-race.

 

Reality Check:That all sounds great, but can IV hydration actually deliver on these promises? The short answer for healthy athletes is no.

Your hydration needs are unique and vary based on multiple factors, including genetics, environmental conditions, and fitness levels. Oral hydration is a far safer and more efficient way of meeting these needs than opting for a quick fix like IV hydration, so if you can drink your liquids, you should.

If an athlete is extremely dehydrated or unable to orally consume fluids, IV hydration can be beneficial, but this should be done at a medical station after being assessed by a medical professional.

 

The Risks: Any procedure involving a needle carries risk, and IV hydration is no exception. Infection risks, vein inflammation, and even complications like blood clots can occur. Proper hygiene and a qualified professional administering the infusion can lower but not eliminate these risks.

Additionally, there is the risk of overloading your body with fluids, which, without proper medical supervision, can lead to severe complications like hyponatremia – a life-threatening condition caused by low sodium levels in the blood.

For competitive athletes, there are even risks that go beyond your health. The World Anti-Doping Agency (WADA) prohibits intravenous infusions of more than 50 mL per six-hour period, both in and out of competition. Athletes found violating these regulations could face severe consequences, including bans.

 

Is It Worth the Cost?

The financial aspect of IV hydration is another important point to consider. Costs can range from 200 to 300 dollars, or even higher if you add vitamins and amino acids. Considering the risks involved and that there are no performance benefits compared to just drinking, IV Hydration just isn’t worth it. Investing your money in long-term hydration strategies tailored to your needs is far more beneficial.

 

 The bottom line when it comes to hydration and recovery is if you can drink, do so. If you can’t then you don’t need IV hydration therapy, you need to go to the medical tent and get help from healthcare professionals! For reoccurring hydration issues, work with a professional to address the root cause and develop long-term strategies tailored to your individual needs.

 

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.c

A proper understanding of protein intake is crucial for getting your best performance in endurance sports. For years we’ve had pretty clear guidelines for what works best but a recent study has come out with the potential to completely reshape what we thought we knew. That’s what we’re discussing in today’s episode of the TNA podcast. I’ll go into the study, the findings, and the practical applications for triathletes. 

Previously we believed that consuming more than 20 grams of protein in one sitting was redundant and that any excess would be wasted. Because of this nutrition guidelines were to spread protein intake evenly throughout the day which would optimise muscle protein synthesis. However, this new study challenges that foundational concept. 

 

What is the new research?The study was a randomised control trial, widely considered the gold standard in research due to its controlled and double-blind setup. To achieve precise tracking, researchers gave cows isotope amino acid infusions which became incorporated into the milk proteins produced by those cows. Athletes were given different amounts of this traceable milk protein, allowing researchers to trace how amino acids moved through their bodies post-consumption.

Remarkably, those who consumed 100 grams of protein had a 19% higher muscle protein synthesis rate over four hours and a 30% higher rate over 12 hours compared to the 25-gram group.  Only 15% of the excess protein was oxidised, while 85% was utilised effectively!

 

Practical ImplicationsSo, if there is no threshold for protein should you focus on eating huge amounts of protein in your diet? No definitely not.

Balancing protein intake throughout the day is still practical, especially for recovery from multiple daily training sessions. Also, even if it would be beneficial to consume 100grams of protein it’s just not practical for most people to consume such large portions.  To put it in perspective a 100-gram protein intake equates to a 320-gram steak, a 350-gram chicken breast, 16 eggs, 850 grams of firm tofu or 1.2 kilos of high-protein Chobani yogurt.

So the takeaway here should not be to consume massive amounts of protein in one sitting but to understand that achieving your overall protein needs is more critical than evenly spacing every meal.

 

 

Listener QuestionThis week's listener question comes from Rob Stent, a 67-year-old triathlete from New Zealand. He asks what key points an older athlete should focus on in their nutritional strategy to support training and racing and to maintain good health so they can continue in the sport.  I’m not giving any specialised advice here, but in general, there are some big hitters triathletes of this age group should focus on.


Protein: As we age we become resistant to protein so it’s crucial for older athletes to meet their daily daily protein requirements and ensure effective recovery.
Energy Intake: Metabolic rate can decrease with age, requiring a focus on nutrient-rich, calorie-sufficient diets.
Calcium and Vitamin D: These nutrients are vital in combating osteoporosis. As you age, your calcium needs increase, and vitamin D synthesis decreases, making supplements or adjustments essential.

 

I’d love to know what you think about this new research and if it will change how you plan your protein intake. Join the discussion in the Dietitian Approved Crew Facebook group, and until next time, keep fueling smart and training hard!

 

REFERENCE:

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans.

Jorn Trommelen, Glenn A.A. van Lieshout, Jean Nyakayiru, Andrew M. Holwerda, Joey S.J. Smeets, Floris K. Hendriks, Janneau M.X. van Kranenburg, Antoine H. Zorenc, Joan M. Senden, Joy P.B. Goessens, Annemie P. Gijsen, Luc J.C. van Loon,

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and durati

 We are back!

So much has happened in the sports nutrition space over the last few months and I’m so excited to be in my recording space to get you caught up!

There’s too much to discuss in this one episode so I’ll be hitting you with news for the next few weeks, but today I want to talk about the new hydration sponsor on course for the North American Ironman events: Mortal Hydration.

 

What is Mortal Hydration? Ironman announced early this year that they're phasing out Gatorade Endurance and introducing Mortal Hydration for their North American events. This change is not global, so our friends in Australia and the UK can breathe a sigh of relief. But if you’re heading to a North American race, you need to be prepared.

Unlike Gatorade Endurance, which is a carbohydrate-rich sports drink, Mortal Hydration is more of a hydration formula with considerably less carbohydrate content. Here’s a quick comparison:

Gatorade Endurance: 620 mg of sodium and 46 grams of carbohydrate per bottle.

Mortal Hydration: 460 mg of sodium (or 920mg in the salty version) and only 10 grams of carbohydrate per bottle.

 

Preparing for the Change: As you can see the two drinks differ significantly. If your fueling strategy relied heavily on Gatorade Endurance for carbs and electrolytes, you'll need to rethink your plan. I know that it can be frustrating, especially if you've been prepping for an Ironman for months or even years, but it’s crucial to stay flexible and give your body what it needs.

You can’t just drink more Mortal Hydration to compensate for the lower carbohydrate content as your sodium intake would get dangerous quickly. Instead, find an alternative source of carbohydrates that can complement the electrolytes from Mortal Hydration. Be prepared to be more self-sufficient, especially on the bike leg, so you don't end up under-fueled

It is also important to consider that while Gatorade Endurance is fairly easy to purchase in person, Mortal Hydration is currently only available for purchase online. This is just another layer of planning you’ll need to consider in your fueling plan.

 

Listener Question: At the end of the episode, I address a question from Laurie in Greenville, North Carolina, about managing nutrition with gastroparesis while training for triathlons. Gastroparesis is slow gut mobility and poses unique challenges in ensuring adequate nutrition during endurance events. While I don’t have the details to give Laurie personalised advice, I can suggest a few steps to take:


Medical Review: Consult with a sports physician to address the underlying causes and explore potential treatments.
Work with a Qualified Sports Dietitian: Customise your nutrition strategy to accommodate your condition and specific needs.
Strategic Gut Training: Gradually train your gut to handle the nutrition plan suited for your condition.

 

Thanks for having me in your ears today. It’s great to be back and I look forward to catching up more in the coming weeks. Until then, stay fueled and stay informed!

  

 

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

 

Dietitian Approved ackn

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 preparing early. When do you start planning? That will depend on the distance you’re racing.

Tune in for my dietitian approved tips to get organised with your race nutrition plan depending on the next event you’re preparing for. We know that athletes with a plan perform better than those that don’t.

Connect with me here:

To learn more about the Triathlon Nutrition Academy, head HERE | www.dietitianapproved.com/academy

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Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from complete novice to seasoned competitor.

 

Learning to Swim with YouTube:Chris didn’t plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just completing the run leg to signing up for a full Ironman. It was a daunting task for someone with limited cycling experience and who couldn’t swim, but she didn’t back down. Chris taught herself to swim in a local pool by watching YouTube Videos! She tried to mimic their form and practised until she was confident enough to tackle the race.

 

Transformation through Dedication:Chris's journey goes beyond athletic achievements, delving into a transformative shift in her health and well-being. She’s candid about her battles with obesity and low-self esteem that drove her to start a significant weight-loss journey.

Body transformations aren’t something we discuss a lot because they aren’t the purpose of the Triathlon Nutrition Academy. My goal is to teach athletes how to fuel and eat properly, which can have this as an effect. However, it’s an important part of Chris’s story that shows her power of determination and the shift in her priorities as she learned more about health and fitness.

 

Embracing Nutrition as the Fourth Leg of Triathlon:As Chris progressed deeper into Triathlon, the importance of nutrition became evident. Through the Triathlon Nutrition Academy, Chris learned valuable lessons about fueling her body for optimal performance. She’s tracking nutrient intake, planning meals, and consciously building healthy nutrition habits.

One of her biggest changes was embracing carbohydrates in her diet. Before the Academy, she viewed them as the enemy, but she now appreciates the vital role they play in fuelling her body as an endurance athlete.

Another big change was eating more fruit and vegetables and a larger variety of them. She used to keep things simple with chicken & broccoli and filled in the nutritional gaps with supplements. Now she eats a huge variety of nourishing food in her diet and gets the nutrients she needs naturally, not from a pill.

 

Chris has made incredible progress and is a testament to the power of dedication, resilience, and self-belief in achieving athletic success. Many triathletes come from a similar dieting background to Chris, so I know her journey will resonate with a lot of you. She has built a solid foundation of nutrition and mindset that will support her to continue to push her limits. No matter what crazy goals she sets for herself.



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

 

Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. 

See omnystudio.com/listener for privacy information.