Introducing our first Triathlon Nutrition Academy Alumni! Jill Gaudio, Luis Franco Marin and Jason Currie have all just finished 12 months of working on their triathlon nutrition. 



As a result of understanding fuelling for swim, bike and run, Jill improved her 5km run time by 8 minutes, her 10km run time by 7 minutes and is cycling 6km/hour faster on the bike compared to 12 months ago. She’s fuelling and recovering better and as a result has gained muscle mass and decreased fat mass - the ultimate body composition outcomes for a triathlete looking to lean up, without affecting training performance. 



Luis has struggled to maintain his weight for 10 years and kept getting lots of niggly injuries. Every time he increases his training volume, he drops weight, and not in a good way! But over the last 12 months, he’s managed to not only maintain weight, but actually gained 2kg despite ramping up training to race in two 70.3 half Ironman distance events.



Jason, our token crazy enduro athlete, came into the program never having a race nutrition plan. He’d just completed 12 Ultra’s in 12 months (see, crazy!?) and nutrition was his blind spot. Sunshine Coast 70.3 was his first ever race with a race nutrition plan, developed with a sports dietitian and he took 51 minutes off his personal best time!





If you are ready to work on your triathlon nutrition and experience the life changing results these three have, join us inside the Triathlon Nutrition Academy! Doors open soon on January 21st! 



Head to dietitianapproved.com/academy now. What are you waiting for!?





LINKS:



Doors to the Triathlon Nutrition Academy program open again soon on January 21st! Make sure you’re on the waitlist for a special bonus coming out next week:dietitianapproved.com/academy



Register for our online Triathlon Nutrition Training Camp: dietitianapproved.com/camp

It a live event running from the 23-25th of January



Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:

dietitianapproved.com/triathlonnutritioncalculator





Website:www.dietitianapproved.com

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook:www.facebook.com/DietitianApproved



The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Introducing our first Triathlon Nutrition Academy Alumni! Jill Gaudio, Luis Franco Marin and Jason Currie have all just finished 12 months of working on their triathlon nutrition. 
 
As a result of understanding fuelling for swim, bike and run, Jill improved her 5km run time by 8 minutes, her 10km run time by 7 minutes and is cycling 6km/hour faster on the bike compared to 12 months ago. She’s fuelling and recovering better and as a result has gained muscle mass and decreased fat mass - the ultimate body composition outcomes for a triathlete looking to lean up, without affecting training performance. 
 
Luis has struggled to maintain his weight for 10 years and kept getting lots of niggly injuries. Every time he increases his training volume, he drops weight, and not in a good way! But over the last 12 months, he’s managed to not only maintain weight, but actually gained 2kg despite ramping up training to race in two 70.3 half Ironman distance events.
 
Jason, our token crazy enduro athlete, came into the program never having a race nutrition plan. He’d just completed 12 Ultra’s in 12 months (see, crazy!?) and nutrition was his blind spot. Sunshine Coast 70.3 was his first ever race with a race nutrition plan, developed with a sports dietitian and he took 51 minutes off his personal best time!
 
If you are ready to work on your triathlon nutrition and experience the life changing results these three have, join us inside the Triathlon Nutrition Academy! Doors open soon on January 21st! 
 
Head to <a href="https://www.dietitianapproved.com/academy">dietitianapproved.com/academy</a> now. What are you waiting for!?
 
LINKS:
 
Doors to the Triathlon Nutrition Academy program open again soon on January 21st! Make sure you’re on the waitlist for a special bonus coming out next week: <a href="https://www.dietitianapproved.com/academy">dietitianapproved.com/academy</a>
 
Register for our online Triathlon Nutrition Training Camp: <a href="https://www.dietitianapproved.com/camp">dietitianapproved.com/camp</a>
It a live event running from the 23-25th of January
 
Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:
<a href="https://www.dietitianapproved.com/triathlonnutritioncalculator">dietitianapproved.com/triathlonnutritioncalculator</a>
 
Website: <a href="http://www.dietitianapproved.com">www.dietitianapproved.com</a>
Instagram: <a href="https://www.instagram.com/dietitian.approved/">@Dietitian.Approved</a>  <a href="https://www.instagram.com/triathlonnutritionacademy/">@triathlonnutritionacademy</a>
Facebook: <a href="https://wwww.facebook.com/DietitianApproved">www.facebook.com/DietitianApproved</a>
 
The Triathlon Nutrition Academy is a podcast by Dietitian Approved

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.

Triathlon Nutrition Academy

Breaking Barriers: How Three Triathletes Conquered Their Nutrition Challenges

 

2024 is almost over, and I, for one, am glad. It’s been a year of challenges and I’m ready to start the next chapter in 2025.  But before that, there are still a few weeks of the festive year. And, in the spirit of the season, I'm sharing 12 transformative tips to get you through the holiday season. 

While we’ve just entered Summer here in Australia, so it’s peak race season, but I know most of the world is entering Winter which is a much slower training phase. Wherever you are, though, and no matter how much experience you have, these tips will help you to feel and perform at your best!

Day 12: Recipes for Success: Start with simple, batch-cook recipes that save time and ensure nutrient-rich meals. From overnight oats to savoury muffins, having go-to meals tailored for active people like us makes all the difference. Visit dietitianapproved.com/recipes to download these recipes.

 Day 11: Smart Snacking Strategies: Snacking can be your ally if done wisely. Think nutrient-dense options like fruit with nut butter or yoghurt with muesli. Avoid blind choices like grabbing muesli bars on the go. For more snack ideas, access the database at dietitianapproved.com/recipe-database.

 Day 10: Weekly Meal Planning: Spend just ten minutes each week planning meals. This organisation prevents stressful, unhealthy decisions and keeps your nutrition aligned with your training schedule. Use the menu planning template at dietitianapproved.com/planner.

 Day 9: Mastering Hydration: Hydration isn’t just about guzzling water. Understand your sweat rate and strategically use electrolyte replacements without over-relying on sports drinks. Keep a water bottle handy at all times to maintain hydration effortlessly.

Day 8: Dialling in Race Fuel: Discover the variety of race fuels available, from gels to real foods like sandwiches or homemade bars. Know that everyone's preferences differ, and what works for one race might not suit another.

 Day 7: Training-Specific Meals: Customise your nutrition to suit the day’s training demands, adjusting for recovery days versus full-on workouts. This tailored approach maximises performance gains from your nutrition. 

Day 6: Effective Carb Loading: Proper carbohydrate loading can enhance performance significantly. Ensure efficiency by understanding the right foods, quantities, and timing for your specific race needs. 

Day 5: Optimising Breakfast: Breakfast—or your first meal—can make or break your day’s nutrition. Plan, organise, and execute a balanced morning routine that supports your training and recovery.

Day 4: Recovery Nutrition Essentials: Embrace the four R’s: Refuel, Repair, Rehydrate, and Revitalise. Recovery is crucial for maximising training benefits and avoiding fatigue.

Day 3: Avoiding Common Mistakes: Beware of under-fuelling, over-supplementing, and neglecting proper recovery. Get precise about your nutrition needs to prevent potential pitfalls.

Day 2: Key Micronutrients: Ensure adequate intake of essential micronutrients like calcium and iron. These are vital for bone health and oxygen transportation, crucial elements for triathletes.

Day 1: The Ultimate Performance Boost: Join the Triathlon Nutrition Academy for structured guidance. Starting January 25th, we delve into Recovery Nutrition and beyond, ensuring you have the plan to make 2025 your best season yet. Sign up at dietitianapproved.com/academy to make the most of both my Kickstart course and the entire Academy programme.

The holidays are a great opportunity to instill some new habits, try out new recipes, and lock in your goals for the next year. So make use of these strategies and set yourself up for your best year yet. 

Here's to a fantastic 2025!





LINKS:

Recipe Database - https://www.dietitianapproved.com/recipes 

Menu Planner - https://www.dietitianapproved.com/planner 

Fuel Your Adventure - https://www.dietitianapproved.com/fuelyouradventure 

Triathlon Nutrition Kickstart - https://www.dietitianapproved.com/kickstart 

Triathlon Nutrition Academy - https://www.dietitianapproved.com/academy

 

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

&nbsp;
2024 is almost over, and I, for one, am glad. It&rsquo;s been a year of challenges and I&rsquo;m ready to start the next chapter in 2025.&nbsp; But before that, there are still a few weeks of the festive year. And, in the spirit of the season, I'm sharing 12 transformative tips to get you through the holiday season.&nbsp;
While we&rsquo;ve just entered Summer here in Australia, so it&rsquo;s peak race season, but I know most of the world is entering Winter which is a much slower training phase. Wherever you are, though, and no matter how much experience you have, these tips will help you to feel and perform at your best!
Day 12: Recipes for Success: Start with simple, batch-cook recipes that save time and ensure nutrient-rich meals. From overnight oats to savoury muffins, having go-to meals tailored for active people like us makes all the difference. Visit dietitianapproved.com/recipes to download these recipes.
&nbsp;Day 11: Smart Snacking Strategies: Snacking can be your ally if done wisely. Think nutrient-dense options like fruit with nut butter or yoghurt with muesli. Avoid blind choices like grabbing muesli bars on the go. For more snack ideas, access the database at dietitianapproved.com/recipe-database.
&nbsp;Day 10: Weekly Meal Planning: Spend just ten minutes each week planning meals. This organisation prevents stressful, unhealthy decisions and keeps your nutrition aligned with your training schedule. Use the menu planning template at dietitianapproved.com/planner.
&nbsp;Day 9: Mastering Hydration: Hydration isn&rsquo;t just about guzzling water. Understand your sweat rate and strategically use electrolyte replacements without over-relying on sports drinks. Keep a water bottle handy at all times to maintain hydration effortlessly.
Day 8: Dialling in Race Fuel: Discover the variety of race fuels available, from gels to real foods like sandwiches or homemade bars. Know that everyone's preferences differ, and what works for one race might not suit another.
&nbsp;Day 7: Training-Specific Meals: Customise your nutrition to suit the day&rsquo;s training demands, adjusting for recovery days versus full-on workouts. This tailored approach maximises performance gains from your nutrition.&nbsp;
Day 6: Effective Carb Loading: Proper carbohydrate loading can enhance performance significantly. Ensure efficiency by understanding the right foods, quantities, and timing for your specific race needs.&nbsp;
Day 5: Optimising Breakfast: Breakfast&mdash;or your first meal&mdash;can make or break your day&rsquo;s nutrition. Plan, organise, and execute a balanced morning routine that supports your training and recovery.
Day 4: Recovery Nutrition Essentials: Embrace the four R&rsquo;s: Refuel, Repair, Rehydrate, and Revitalise. Recovery is crucial for maximising training benefits and avoiding fatigue.
Day 3: Avoiding Common Mistakes: Beware of under-fuelling, over-supplementing, and neglecting proper recovery. Get precise about your nutrition needs to prevent potential pitfalls.
Day 2: Key Micronutrients: Ensure adequate intake of essential micronutrients like calcium and iron. These are vital for bone health and oxygen transportation, crucial elements for triathletes.
Day 1: The Ultimate Performance Boost: Join the Triathlon Nutrition Academy for structured guidance. Starting January 25th, we delve into Recovery Nutrition and beyond, ensuring you have the plan to make 2025 your best season yet. Sign up at dietitianapproved.com/academy to make the most of both my Kickstart course and the entire Academy programme.
The holidays are a great opportunity to instill some new habits, try out new recipes, and lock in your goals for the next year. So make use of these strategies and set yourself up for your best year yet.&nbsp;
Here's to a fantastic 2025!
 
LINKS:
Recipe Database - <a href="https://www.dietitianapproved.com/recipes">https://www.dietitianapproved.com/recipes </a>
Menu Planner - <a href="https://www.dietitianapproved.com/planner">https://www.dietitianapproved.com/planner </a>
Fuel Your Adventure - <a href="https://www.dietitianapproved.com/fuelyouradventure">https://www.dietitianapproved.com/fuelyouradventure </a>
Triathlon Nutrition Kickstart - <a href="https://www.dietitianapproved.com/kickstart">https://www.dietitianapproved.com/kickstart </a>
Triathlon Nutrition Academy - <a href="https://www.dietitianapproved.com/academy">https://www.dietitianapproved.com/academy</a>
&nbsp;
Support the TNA Podcast: <a href="https://www.dietitianapproved.com/legend">https://www.dietitianapproved.com/legend</a>
Check how well you&rsquo;re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: <a href="https://www.dietitianapproved.com/checklist">dietitianapproved.com/checklist</a>
&nbsp;
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: <a href="https://www.dietitianapproved.com/kickstart">dietitianapproved.com/kickstart</a>
It&rsquo;s for you if you&rsquo;re a triathlete and you feel like you&rsquo;ve got your training under control and you&rsquo;re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete &ndash; woohoo!
&nbsp;
Join the waitlist for our next opening of the Triathlon Nutrition Academy <a href="http://www.dietitianapproved.com/academy">www.dietitianapproved.com/academy</a>
&nbsp;
Website: <a href="https://www.dietitianapproved.com">www.dietitianapproved.com</a>
Instagram: <a href="https://www.instagram.com/dietitian.approved/">@Dietitian.Approved</a>&nbsp; <a href="https://www.instagram.com/triathlonnutritionacademy/">@triathlonnutritionacademy</a>
Facebook: <a href="https://wwww.facebook.com/DietitianApproved">www.facebook.com/DietitianApproved</a>
&nbsp;
The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. <a href="http://www.dietitianapproved.com/academy">www.dietitianapproved.com/academy</a>

The 12 days of Triathlon Nutrition

How many calories should you be eating each day as a triathlete?

I’m asked this question constantly, but it’s not as simple as just giving you a number. There are so many factors to consider and a lot of misinformation that can confuse things. Don’t worry though! This week, I’m breaking down the topic of calories and giving you simple straightforward advice that can enhance you’re training and performance.   

As a triathlete, your caloric needs are unique and far greater than the general population. You’re not just training for one sport, but three, which means your body requires more energy to sustain those training hours. Unfortunately, many triathletes underestimate how much they need to fuel their bodies properly, which can hinder performance.

Every triathlete is unique, and your caloric intake should reflect that. Your daily caloric needs are impacted by various factors such as age, gender, body composition, and most importantly, your training intensity and duration. For example, the caloric demands of an Ironman competitor will vastly differ from someone preparing for a sprint race or in the off-season.

 To determine your caloric requirements, it's essential to grasp the concept of Total Daily Energy Expenditure (TDEE), which includes:

1. Basal Metabolic Rate (BMR): The amount of energy required for your body to function at rest, making up about 60-75% of your needs.

   2. Non-Exercise Activity Thermogenesis (NEAT): Energy expended through daily activities such as walking or household chores.

   3. Thermic Effect of Food (TEF): Calories burned through the digestion process, accounting for about 10% of your TDEE.

   4. Exercise-Associated Thermogenesis: Calories burned during training sessions, varying greatly depending on the intensity and type of activity.

When consuming calories, focus not just on the quantity but the quality. A total caloric target compounds into the macronutrient distribution: carbohydrates, proteins, and fats. Carbohydrates are the primary source of energy for triathletes, while proteins aid in muscle recovery and repair. Fats offer high caloric density but are vital for their anti-inflammatory benefits.

 Instead of following a static number, it's crucial to periodise your nutrition in keeping with your training phases. Adjust your intake over the course of a week, month, or year as training loads vary. There will be times to drive a slight caloric deficit for body fat loss, and others when maintaining or slight surplus is necessary.

Lastly, it’s important to listen to your body's cues. Being consistently hungry or frequently sick might indicate that your nutritional strategy requires tweaking. Remember, achieving balance in properly fuelling your body translates into increased training availability, thereby enhancing your overall performance.

 If you wish to delve deeper into understanding your personalised caloric needs and how to optimally meet them, consider joining the Triathlon Nutrition Academy, where we provide personalised support to help you achieve your performance objectives. 

Remember, a well-nourished triathlete is a successful triathlete. 



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

How many calories should you be eating each day as a triathlete?
I’m asked this question constantly, but it’s not as simple as just giving you a number. There are so many factors to consider and a lot of misinformation that can confuse things. Don’t worry though! This week, I’m breaking down the topic of calories and giving you simple straightforward advice that can enhance you’re training and performance.   
As a triathlete, your caloric needs are unique and far greater than the general population. You’re not just training for one sport, but three, which means your body requires more energy to sustain those training hours. Unfortunately, many triathletes underestimate how much they need to fuel their bodies properly, which can hinder performance.
Every triathlete is unique, and your caloric intake should reflect that. Your daily caloric needs are impacted by various factors such as age, gender, body composition, and most importantly, your training intensity and duration. For example, the caloric demands of an Ironman competitor will vastly differ from someone preparing for a sprint race or in the off-season.
 To determine your caloric requirements, it's essential to grasp the concept of Total Daily Energy Expenditure (TDEE), which includes:
1. Basal Metabolic Rate (BMR): The amount of energy required for your body to function at rest, making up about 60-75% of your needs.
   2. Non-Exercise Activity Thermogenesis (NEAT): Energy expended through daily activities such as walking or household chores.
   3. Thermic Effect of Food (TEF): Calories burned through the digestion process, accounting for about 10% of your TDEE.
   4. Exercise-Associated Thermogenesis: Calories burned during training sessions, varying greatly depending on the intensity and type of activity.
When consuming calories, focus not just on the quantity but the quality. A total caloric target compounds into the macronutrient distribution: carbohydrates, proteins, and fats. Carbohydrates are the primary source of energy for triathletes, while proteins aid in muscle recovery and repair. Fats offer high caloric density but are vital for their anti-inflammatory benefits.
 Instead of following a static number, it's crucial to periodise your nutrition in keeping with your training phases. Adjust your intake over the course of a week, month, or year as training loads vary. There will be times to drive a slight caloric deficit for body fat loss, and others when maintaining or slight surplus is necessary.
Lastly, it’s important to listen to your body's cues. Being consistently hungry or frequently sick might indicate that your nutritional strategy requires tweaking. Remember, achieving balance in properly fuelling your body translates into increased training availability, thereby enhancing your overall performance.
 If you wish to delve deeper into understanding your personalised caloric needs and how to optimally meet them, consider joining the Triathlon Nutrition Academy, where we provide personalised support to help you achieve your performance objectives. 
Remember, a well-nourished triathlete is a successful triathlete. 
 
LINKS:
Support the TNA Podcast: <a href="https://www.dietitianapproved.com/legend">https://www.dietitianapproved.com/legend</a>
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: <a href="https://www.dietitianapproved.com/checklist">dietitianapproved.com/checklist</a>
 
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: <a href="https://www.dietitianapproved.com/kickstart">dietitianapproved.com/kickstart</a>
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 <a href="http://www.dietitianapproved.com/academy">www.dietitianapproved.com/academy</a>
 
Website: <a href="https://www.dietitianapproved.com">www.dietitianapproved.com</a>
Instagram: <a href="https://www.instagram.com/dietitian.approved/">@Dietitian.Approved</a>  <a href="https://www.instagram.com/triathlonnutritionacademy/">@triathlonnutritionacademy</a>
Facebook: <a href="https://wwww.facebook.com/DietitianApproved">www.facebook.com/DietitianApproved</a>
 The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. <a href="http://www.dietitianapproved.com/academy">www.dietitianapproved.com/academy</a>

How many calories should you be eating as a triathlete?

We're back with part two of my conversation with Sam Shepard, a researcher and fellow nutrition enthusiast, about the science of energy production.

Last week, we went in-depth on carbohydrates, so make sure you’ve listened to that one. Today, we’re talking about the benefits (and drawbacks) of fat adaptation. So what exactly is fat adaptation?

Fat adaptation is when your body uses fat as its main energy source rather than carbohydrates. This can be extremely beneficial for low-intensity exercise but causes issues when you’re doing high-intensity session. For this reason, our goal should be metabolic flexibility, where our body can switch between fuels based on exercise intensity. This not only boosts endurance but also ensures that you're not overly reliant on carbohydrate intake during your races.

Sam shared some strategies and advice for any athletes looking to train for fat adaptation. 


Fasted training, especially for low-intensity workouts, can push your body to become more efficient at burning fat.  Think about where you can incoporate fasted sessions into your schedule. For instance, an easy morning run can be done before breakfast to encourage fat utilisation. However, this should be approached with care and potentially under the guidance of a sports nutritionist. Consistently training in this manner can improve your fat oxidative capacity over time without compromising performance.


Adjust your carbohydrate intake based on your upcoming workouts. Higher-intensity sessions call for more carbs, whereas lighter training days might need less. This method, often summarised as “fuel for the work required,” allows you to maximise fat burning while still maintaining your body’s ability to perform high-intensity efforts.


 Individual circumstances, including work and family commitments, should dictate training and nutrition strategies. Especially for women, considerations around stress and lifestyle factors are crucial when deciding on fasted training.


Consulting with a sports dietitian can help tailor these strategies to your specific needs, providing guidance and understanding about why you’re doing it and how to adjust on the fly.

Looking ahead, Sam shared insights into emerging research areas, such as how body weight might influence the optimal carbohydrate intake during exercise and the potential role of gut microbiome in nutrient absorption.

As exciting as the research is, it’s still evolving  which is another reason why it's so important to get a nutrition strategy that’s individualised to meet your needs. 



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

We're back with part two of my conversation with Sam Shepard, a researcher and fellow nutrition enthusiast, about the science of energy production.
Last week, we went in-depth on carbohydrates, so make sure you’ve listened to that one. Today, we’re talking about the benefits (and drawbacks) of fat adaptation. So what exactly is fat adaptation?
Fat adaptation is when your body uses fat as its main energy source rather than carbohydrates. This can be extremely beneficial for low-intensity exercise but causes issues when you’re doing high-intensity session. For this reason, our goal should be metabolic flexibility, where our body can switch between fuels based on exercise intensity. This not only boosts endurance but also ensures that you're not overly reliant on carbohydrate intake during your races.
Sam shared some strategies and advice for any athletes looking to train for fat adaptation. 
<ol>
<li dir="ltr" aria-level="1">
Fasted training, especially for low-intensity workouts, can push your body to become more efficient at burning fat.  Think about where you can incoporate fasted sessions into your schedule. For instance, an easy morning run can be done before breakfast to encourage fat utilisation. However, this should be approached with care and potentially under the guidance of a sports nutritionist. Consistently training in this manner can improve your fat oxidative capacity over time without compromising performance.
</li>
<li dir="ltr" aria-level="1">
Adjust your carbohydrate intake based on your upcoming workouts. Higher-intensity sessions call for more carbs, whereas lighter training days might need less. This method, often summarised as “fuel for the work required,” allows you to maximise fat burning while still maintaining your body’s ability to perform high-intensity efforts.
</li>
<li dir="ltr" aria-level="1">
 Individual circumstances, including work and family commitments, should dictate training and nutrition strategies. Especially for women, considerations around stress and lifestyle factors are crucial when deciding on fasted training.
</li>
<li dir="ltr" aria-level="1">
Consulting with a sports dietitian can help tailor these strategies to your specific needs, providing guidance and understanding about why you’re doing it and how to adjust on the fly.
</li>
</ol>
<ul></ul>
Looking ahead, Sam shared insights into emerging research areas, such as how body weight might influence the optimal carbohydrate intake during exercise and the potential role of gut microbiome in nutrient absorption.
As exciting as the research is, it’s still evolving  which is another reason why it's so important to get a nutrition strategy that’s individualised to meet your needs. 
 
LINKS:
Support the TNA Podcast: <a href="https://www.dietitianapproved.com/legend">https://www.dietitianapproved.com/legend</a>
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: <a href="https://www.dietitianapproved.com/checklist">dietitianapproved.com/checklist</a>
 
Start working on your nutrition now with my Triathlon Nutrition Kickstart course: <a href="https://www.dietitianapproved.com/kickstart">dietitianapproved.com/kickstart</a>
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 <a href="http://www.dietitianapproved.com/academy">www.dietitianapproved.com/academy</a>
 
Website: <a href="https://www.dietitianapproved.com">www.dietitianapproved.com</a>
Instagram: <a href="https://www.instagram.com/dietitian.approved/">@Dietitian.Approved</a>  <a href="https://www.instagram.com/triathlonnutritionacademy/">@triathlonnutritionacademy</a>
Facebook: <a href="https://wwww.facebook.com/DietitianApproved">www.facebook.com/DietitianApproved</a>
 
The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. <a href="http://www.dietitianapproved.com/academy">www.dietitianapproved.com/academy</a>

Breaking Barriers: How Three Triathletes Conquered Their Nutrition Challenges

In 1 playlist(s)

Triathlon Nutrition Academy

Social links

Follow podcast

Recent clips