A question I get asked all the time - Should I be taking a multivitamin supplement as a triathlete?

As overachieving endurance athletes, we have a higher need for many vitamins and minerals compared to someone that’s more sedentary. But do we need to supplement? Or can we get everything we need from our diet?

In this episode I talk about:
The 13 essential vitamins our body needs for normal, healthy functioning
What happens if certain vitamins are missing from our diet?
Are there any adverse effects if we get too much?
Water soluble vs fat soluble vitamins
When would vitamin supplements be useful?
My simple answer for the question - Do you need to take a multivitamin supplement?



Tune in to learn more!

LINKS

Paper Referenced: 

Paranjpe et al. 2020. Self-reported health without clinically measurable benefits among adult users of multivitamin and multimineral supplements: a cross-sectional study. BMJ Open. Available from: https://bmjopen.bmj.com/content/10/11/e039119



Join the waitlist for our next Triathlon Nutrition Academy opening:  www.dietitianapproved.com/academy

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

dietitianapproved.com/checklist

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

A question I get asked all the time - Should I be taking a multivitamin supplement as a triathlete?
As overachieving endurance athletes, we have a higher need for many vitamins and minerals compared to someone that’s more sedentary. But do we need to supplement? Or can we get everything we need from our diet?
In this episode I talk about:
<ul>
<li aria-level="1">The 13 essential vitamins our body needs for normal, healthy functioning</li>
<li aria-level="1">What happens if certain vitamins are missing from our diet?</li>
<li aria-level="1">Are there any adverse effects if we get too much?</li>
<li aria-level="1">Water soluble vs fat soluble vitamins</li>
<li aria-level="1">When would vitamin supplements be useful?</li>
<li aria-level="1">My simple answer for the question - Do you need to take a multivitamin supplement?</li>
</ul>
 
Tune in to learn more!
LINKS
Paper Referenced: 
Paranjpe et al. 2020. Self-reported health without clinically measurable benefits among adult users of multivitamin and multimineral supplements: a cross-sectional study. BMJ Open. Available from:<a href="https://bmjopen.bmj.com/content/10/11/e039119"> https://bmjopen.bmj.com/content/10/11/e039119</a>
 
Join the waitlist for our next Triathlon Nutrition Academy opening:  <a href="https://www.dietitianapproved.com/academy">www.dietitianapproved.com/academy</a>
Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition:
<a href="https://www.dietitianapproved.com/checklist">dietitianapproved.com/checklist</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>

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

Do you need to take a multivitamin?

Are you paying up to $5.20 a gel because that is what they hand out on course?

Maurten, Precision Fuel and Hydration and SIS Beta Fuel are the three gels I get asked about more than any others. So I put them side by side and worked out what is actually in the packet, what each one costs you per 100 grams of carbohydrate, and whether that price gap buys you anything at all. No brand has paid me a cent to talk about them. I am Switzerland when it comes to sports nutrition products.

One of these gels costs roughly two thirds more than another for the exact same gram of carbohydrate. Whether that is money well spent comes down to three things most triathletes have never been taught to look for.

 

WHAT YOU WILL TAKE AWAY
What is actually inside each gel: carbohydrate, sodium, calories, caffeine and the main ingredients
What it costs to fuel at 90 grams of carbohydrate an hour on each brand, in both Aussie and US dollars
What the glucose to fructose ratio means in plain English, and the carbohydrate rate you need to be hitting before it matters to you
Whether the hydrogel does what the marketing implies it does
Which gel makes sense for Sprint, Olympic, 70.3 and full distance racing
How to read a sports nutrition label so you are not at the mercy of whoever has the biggest marketing budget

 

STUDIES MENTIONED
Currell, K., & Jeukendrup, A. E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine & Science in Sports & Exercise, 40(2), 275 to 281. [https://doi.org/10.1249/mss.0b013e31815adf19](https://doi.org/10.1249/mss.0b013e31815adf19)
O’Brien, W. J., & Rowlands, D. S. (2011). Fructose-maltodextrin ratio in a carbohydrate-electrolyte solution differentially affects exogenous carbohydrate oxidation rate, gut comfort, and performance. American Journal of Physiology-Gastrointestinal and Liver Physiology, 300(1), G181 to G189. [https://doi.org/10.1152/ajpgi.00419.2010](https://doi.org/10.1152/ajpgi.00419.2010)

 

ALSO MENTIONED
Episode 47: What is a Hydrogel? Does it improve endurance performance, with Andy King. [Listen here](https://www.dietitianapproved.com/podcast/episode-47)

 

The exact gel you use is the last 5% of your race nutrition strategy. If you want the other 95%, the Triathlon Nutrition Academy is my nine month education program that teaches you how to fuel your training week, train your gut and build a race plan that is uniquely yours. Doors open again soon, so register your interest at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy).

 

SUPPORT THE PODCAST (https://www.dietitianapproved.com/legend)

 

CONNECT WITH TARYN

[Website](https://www.dietitianapproved.com) | [Instagram](https://www.instagram.com/dietitian.approved/) | [Facebook](https://www.facebook.com/DietitianApproved) | [YouTube](https://www.youtube.com/@dietitianapproved)

 

The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

Are you paying up to $5.20 a gel because that is what they hand out on course?
Maurten, Precision Fuel and Hydration and SIS Beta Fuel are the three gels I get asked about more than any others. So I put them side by side and worked out what is actually in the packet, what each one costs you per 100 grams of carbohydrate, and whether that price gap buys you anything at all. No brand has paid me a cent to talk about them. I am Switzerland when it comes to sports nutrition products.
One of these gels costs roughly two thirds more than another for the exact same gram of carbohydrate. Whether that is money well spent comes down to three things most triathletes have never been taught to look for.
&nbsp;
WHAT YOU WILL TAKE AWAY
<ul>
<li aria-level="1">What is actually inside each gel: carbohydrate, sodium, calories, caffeine and the main ingredients</li>
<li aria-level="1">What it costs to fuel at 90 grams of carbohydrate an hour on each brand, in both Aussie and US dollars</li>
<li aria-level="1">What the glucose to fructose ratio means in plain English, and the carbohydrate rate you need to be hitting before it matters to you</li>
<li aria-level="1">Whether the hydrogel does what the marketing implies it does</li>
<li aria-level="1">Which gel makes sense for Sprint, Olympic, 70.3 and full distance racing</li>
<li aria-level="1">How to read a sports nutrition label so you are not at the mercy of whoever has the biggest marketing budget</li>
</ul>
&nbsp;
STUDIES MENTIONED
<ul>
<li aria-level="1">Currell, K., &amp; Jeukendrup, A. E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine &amp; Science in Sports &amp; Exercise, 40(2), 275 to 281. [https://doi.org/10.1249/mss.0b013e31815adf19](https://doi.org/10.1249/mss.0b013e31815adf19)</li>
<li aria-level="1">O&rsquo;Brien, W. J., &amp; Rowlands, D. S. (2011). Fructose-maltodextrin ratio in a carbohydrate-electrolyte solution differentially affects exogenous carbohydrate oxidation rate, gut comfort, and performance. American Journal of Physiology-Gastrointestinal and Liver Physiology, 300(1), G181 to G189. [https://doi.org/10.1152/ajpgi.00419.2010](https://doi.org/10.1152/ajpgi.00419.2010)</li>
</ul>
&nbsp;
ALSO MENTIONED
<ul>
<li aria-level="1">Episode 47: What is a Hydrogel? Does it improve endurance performance, with Andy King. [Listen here](https://www.dietitianapproved.com/podcast/episode-47)</li>
</ul>
&nbsp;
The exact gel you use is the last 5% of your race nutrition strategy. If you want the other 95%, the Triathlon Nutrition Academy is my nine month education program that teaches you how to fuel your training week, train your gut and build a race plan that is uniquely yours. Doors open again soon, so register your interest at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy).
&nbsp;
SUPPORT THE PODCAST (https://www.dietitianapproved.com/legend)
&nbsp;
CONNECT WITH TARYN
[Website](https://www.dietitianapproved.com) | [Instagram](https://www.instagram.com/dietitian.approved/) | [Facebook](https://www.facebook.com/DietitianApproved) | [YouTube](https://www.youtube.com/@dietitianapproved)
&nbsp;
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

Maurten vs Precision vs SIS Beta Fuel: A Triathlon Dietitian's Verdict

Everywhere you look, someone is telling you to eat more protein. If you are over 45 and your power is going backwards, more protein is not the fix you have been promised. Back in January the US dietary guidelines roughly doubled their protein recommendation, and that was overdue. But guidelines written for a sedentary population are a very different thing to guidelines for an athlete training 10 to 15 hours a week. Something real does change in your muscles as you get older, and the research on masters triathletes makes for uncomfortable reading. What it does not show is that eating more protein fixes it. In this episode I take you through what is actually happening in ageing muscle, what happened when researchers doubled the protein after a muscle damaging session, and the 5 protein levers to pull instead of just reaching for more. 

WHAT YOU WILL TAKE AWAY 

• What anabolic resistance is in plain English, and why the rules changed at about 35 without anybody sending you the memo

• Inside the Australian study that compared masters triathletes with younger ones, and what happened to their muscle repair and their cycling time trials

• What doubling the post exercise protein dose actually bought masters triathletes, and what it did not • Why your total protein intake stops paying you back once you are in a reasonable range

• The 5 protein levers, and why most triathletes only ever pull number 5

• Why your breakfast is almost certainly the weak link in your day

• Why the same mistake is happening right now with carbohydrate

TIMESTAMPS

00:00 Everywhere you look, eat more protein

00:27 Over 45 and your power is going backwards

00:55 The number is the easy part, eating it is not

01:22 Welcome

01:43 What actually changes in your body as you get older

02:10 Anabolic resistance, in plain English

02:41 Inside the study: masters versus younger triathletes

03:40 What happened over the 3 days

04:04 It is not your fault, the rules changed at 35

04:43 So should you just eat more protein?

05:08 The follow up study: double the dose

05:57 What doubling the protein actually bought them

06:43 Why simply more is not the fix

07:17 The bit that is genuinely hard for an age-grouper

08:01 What happens in the real world, week by week

09:14 The internet gives you a number and walks away

09:51 The barbecue study, Episode 141

10:14 You are a human, not a snake

10:51 Masters swimmers: the total was fine, the pattern wasn't

11:28 The 5 protein levers

12:17 Eating more is not a strategy

12:48 The recap

13:22 What to actually do about it

ALSO MENTIONED 

• Episode 179 with Joe Friel on how masters athletes can get fast and stay fit after 50: https://www.dietitianapproved.com/podcast/episode-179

• Episode 141, affectionately dubbed the barbecue study, on large protein doses in one sitting: https://www.dietitianapproved.com/podcast/episode-141)

STUDIES MENTIONED 

• Doering, T. M., Jenkins, D. G., Reaburn, P. R., Borges, N. R., Hohmann, E., & Phillips, S. M. (2016). Lower integrated muscle protein synthesis in masters compared with younger athletes. Medicine & Science in Sports & Exercise, 48(8), 1613-1618. [https://doi.org/10.1249/MSS.0000000000000935](https://doi.org/10.1249/MSS.0000000000000935)

• Doering, T. M., Reaburn, P. R., Borges, N. R., Cox, G. R., & Jenkins, D. G. (2017). The effect of higher than recommended protein feedings post-exercise on recovery following downhill running in masters triathletes. International Journal of Sport Nutrition and Exercise Metabolism, 27(1), 76-82. [https://doi.org/10.1123/ijsnem.2016-0079](https://doi.org/10.1123/ijsnem.2016-0079)

• Santos de Souza, M., Zaleski Trindade, C. D., de Souza Castro, F. A., Buss, C., & Schneider, C. D. (2025). Protein intake by master swimmers: Implications for practice in sports nutrition, a cross-sectional study. Nutrition and Health, 31(3), 1095-1101. [https://doi.org/10.1177/02601060241276918](https://doi.org/10.1177/02601060241276918)

READY TO STOP GUESSING?

Knowing what to eat and when, around your own training program, is the whole game as you get older. That is exactly what I teach inside the Triathlon Nutrition Academy, and then troubleshoot with you every week in our Power Hour calls, so you are still doing it in 12 months time.

Register your interest for our next cohort at https://www.dietitianapproved.com/academy.

Download the FREE audio seriesThe 5 Biggest Nutrition Mistakes Costing You Time on Race Day

Recovery Accelerator Program

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

Everywhere you look, someone is telling you to eat more protein. If you are over 45 and your power is going backwards, more protein is not the fix you have been promised. Back in January the US dietary guidelines roughly doubled their protein recommendation, and that was overdue. But guidelines written for a sedentary population are a very different thing to guidelines for an athlete training 10 to 15 hours a week. Something real does change in your muscles as you get older, and the research on masters triathletes makes for uncomfortable reading. What it does not show is that eating more protein fixes it. In this episode I take you through what is actually happening in ageing muscle, what happened when researchers doubled the protein after a muscle damaging session, and the 5 protein levers to pull instead of just reaching for more.&nbsp;
WHAT YOU WILL TAKE AWAY 
&bull; What anabolic resistance is in plain English, and why the rules changed at about 35 without anybody sending you the memo
&bull; Inside the Australian study that compared masters triathletes with younger ones, and what happened to their muscle repair and their cycling time trials
&bull; What doubling the post exercise protein dose actually bought masters triathletes, and what it did not &bull; Why your total protein intake stops paying you back once you are in a reasonable range
&bull; The 5 protein levers, and why most triathletes only ever pull number 5
&bull; Why your breakfast is almost certainly the weak link in your day
&bull; Why the same mistake is happening right now with carbohydrate
TIMESTAMPS
00:00 Everywhere you look, eat more protein
00:27 Over 45 and your power is going backwards
00:55 The number is the easy part, eating it is not
01:22 Welcome
01:43 What actually changes in your body as you get older
02:10 Anabolic resistance, in plain English
02:41 Inside the study: masters versus younger triathletes
03:40 What happened over the 3 days
04:04 It is not your fault, the rules changed at 35
04:43 So should you just eat more protein?
05:08 The follow up study: double the dose
05:57 What doubling the protein actually bought them
06:43 Why simply more is not the fix
07:17 The bit that is genuinely hard for an age-grouper
08:01 What happens in the real world, week by week
09:14 The internet gives you a number and walks away
09:51 The barbecue study, Episode 141
10:14 You are a human, not a snake
10:51 Masters swimmers: the total was fine, the pattern wasn't
11:28 The 5 protein levers
12:17 Eating more is not a strategy
12:48 The recap
13:22 What to actually do about it
ALSO MENTIONED 
&bull; Episode 179 with Joe Friel on how masters athletes can get fast and stay fit after 50:&nbsp;<a href="https://www.dietitianapproved.com/podcast/episode-179)">https://www.dietitianapproved.com/podcast/episode-179</a>
&bull; Episode 141, affectionately dubbed the barbecue study, on large protein doses in one sitting: <a href="https://www.dietitianapproved.com/podcast/episode-141)">https://www.dietitianapproved.com/podcast/episode-141)</a>
STUDIES MENTIONED 
&bull; Doering, T. M., Jenkins, D. G., Reaburn, P. R., Borges, N. R., Hohmann, E., &amp; Phillips, S. M. (2016). Lower integrated muscle protein synthesis in masters compared with younger athletes. Medicine &amp; Science in Sports &amp; Exercise, 48(8), 1613-1618. [https://doi.org/10.1249/MSS.0000000000000935](<a href="https://doi.org/10.1249/MSS.0000000000000935)">https://doi.org/10.1249/MSS.0000000000000935)</a>
&bull; Doering, T. M., Reaburn, P. R., Borges, N. R., Cox, G. R., &amp; Jenkins, D. G. (2017). The effect of higher than recommended protein feedings post-exercise on recovery following downhill running in masters triathletes. International Journal of Sport Nutrition and Exercise Metabolism, 27(1), 76-82. [https://doi.org/10.1123/ijsnem.2016-0079](<a href="https://doi.org/10.1123/ijsnem.2016-0079)">https://doi.org/10.1123/ijsnem.2016-0079)</a>
&bull; Santos de Souza, M., Zaleski Trindade, C. D., de Souza Castro, F. A., Buss, C., &amp; Schneider, C. D. (2025). Protein intake by master swimmers: Implications for practice in sports nutrition, a cross-sectional study. Nutrition and Health, 31(3), 1095-1101. [https://doi.org/10.1177/02601060241276918](<a href="https://doi.org/10.1177/02601060241276918)">https://doi.org/10.1177/02601060241276918)</a>
READY TO STOP GUESSING?
Knowing what to eat and when, around your own training program, is the whole game as you get older. That is exactly what I teach inside the Triathlon Nutrition Academy, and then troubleshoot with you every week in our Power Hour calls, so you are still doing it in 12 months time.
Register your interest for our next cohort at&nbsp;<a href="https://www.dietitianapproved.com/academy">https://www.dietitianapproved.com/academy</a>.
Download the FREE audio series<a href="https://www.dietitianapproved.com/mistakes"> The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
<a href="https://www.dietitianapproved.com/recovery-nutrition-course-triathletes">Recovery Accelerator Program</a>
SUPPORT THE PODCAST<a href="https://www.dietitianapproved.com/legend"> HERE</a>
CONNECT WITH TARYN
<a href="https://www.dietitianapproved.com">Website</a> |<a href="https://www.instagram.com/dietitian.approved/"> Instagram</a> |<a href="https://www.facebook.com/DietitianApproved"> Facebook</a> |<a href="https://www.youtube.com/@dietitianapproved"> YouTube</a>
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

Over 45 and Losing Power? Your Protein Isn't Working Like It Used To

Your legs are heavy, your easy sessions feel hard, and you are not improving despite training consistently. If you immediately thought overtraining, you are right. That is also the exact symptom list for under-fuelling.

Researchers went looking for every training overload study that also measured what athletes were eating. 21 studies made the cut, and in 18 of them, 86%, the athletes were under-fuelled. So the majority of athletes diagnosed as overtrained in the research were in fact not eating enough. Which raises a fairly uncomfortable question about that extra session you are thinking of adding to your training schedule right now.

In this episode, I show you how to tell whether you are overtrained or under-fuelled, why adding volume to an under-fuelled athlete makes everything worse, and the 3 signals plus 3 fixes to run through before you touch your training program.

 

WHAT YOU WILL TAKE AWAY
Why overtraining and under-fuelling start in exactly the same place in your brain, and why that changes the fix
What energy availability actually is, and why it is not the same thing as calories in versus calories out
The maths run on a 75 kg age-grouper training 12 hours a week, and what his number actually comes out at
Why overtraining is a diagnosis of exclusion, and what the professionals rule out first
The 3 signals that tell you under-fuelling is on the table at all
The 3 things to fix today, before you add another hour of training

TIMESTAMPS

00:00 The symptom list you are about to recognise
00:54 The number that should stop you adding a session
01:57 Same origin, same dials, different fix
02:20 You do not get fitter during your sessions
03:37 Inside the research: 18 out of 21 studies
04:17 Why overtraining is a diagnosis of exclusion
05:26 Energy availability, in plain English
07:15 Running the numbers on a 75 kg male age-grouper
09:35 The same maths for a female athlete
10:31 Why your own numbers will be different
11:37 What happens when training goes up and food does not
13:05 But I just need to train more, right?
14:55 Signal 1: your appetite has gone the wrong way
16:05 The feather, the brick and the truck
16:30 Signal 2: the scales are not behaving
17:36 Signal 3: easy is fine, your top end has gone
18:31 The fourth sign: illness and niggles that outstay their welcome
19:35 Fix 1: what you do during training
20:31 Fix 2: recovery nutrition and the 4 Rs
21:19 Fix 3: does your food move when your training moves
22:08 An important note if this episode touched a nerve
23:01 The recap
24:21 Run the sums before you add the session

 

STUDIES MENTIONED
Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., Raglin, J., Rietjens, G., Steinacker, J., & Urhausen, A. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Medicine & Science in Sports & Exercise, 45(1), 186-205. https://doi.org/10.1249/MSS.0b013e318279a10a 
Melin, A. K., Areta, J. L., Heikura, I. A., Stellingwerff, T., Torstveit, M. K., & Hackney, A. C. (2024). Direct and indirect impact of low energy availability on sports performance. Scandinavian Journal of Medicine & Science in Sports, 34(1), e14327. https://doi.org/10.1111/sms.14327 
Stellingwerff, T., Heikura, I. A., Meeusen, R., Bermon, S., Seiler, S., Mountjoy, M. L., & Burke, L. M. (2021). Overtraining syndrome (OTS) and relative energy deficiency in sport (RED-S): Shared pathways, symptoms and complexities. Sports Medicine, 51(11), 2251-2280. https://doi.org/10.1007/s40279-021-01491-0

 

READY TO STOP GUESSING?

Your day to day nutrition is the single most valuable thing I help my athletes with inside the Triathlon Nutrition Academy. I teach you how to fuel for training, racing and life, so you are not asking the internet random questions at 9pm every time your program changes or you see something shiny. Get your name on the list for our next cohort at dietitianapproved.com/academy

 

Download the FREE audio seriesThe 5 Biggest Nutrition Mistakes Costing You Time on Race Day

Recovery Accelerator Program

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

Your legs are heavy, your easy sessions feel hard, and you are not improving despite training consistently. If you immediately thought overtraining, you are right. That is also the exact symptom list for under-fuelling.
Researchers went looking for every training overload study that also measured what athletes were eating. 21 studies made the cut, and in 18 of them, 86%, the athletes were under-fuelled. So the majority of athletes diagnosed as overtrained in the research were in fact not eating enough. Which raises a fairly uncomfortable question about that extra session you are thinking of adding to your training schedule right now.
In this episode, I show you how to tell whether you are overtrained or under-fuelled, why adding volume to an under-fuelled athlete makes everything worse, and the 3 signals plus 3 fixes to run through before you touch your training program.
&nbsp;
WHAT YOU WILL TAKE AWAY
<ul>
<li>Why overtraining and under-fuelling start in exactly the same place in your brain, and why that changes the fix</li>
<li>What energy availability actually is, and why it is not the same thing as calories in versus calories out</li>
<li>The maths run on a 75 kg age-grouper training 12 hours a week, and what his number actually comes out at</li>
<li>Why overtraining is a diagnosis of exclusion, and what the professionals rule out first</li>
<li>The 3 signals that tell you under-fuelling is on the table at all</li>
<li>The 3 things to fix today, before you add another hour of training</li>
</ul>
TIMESTAMPS
00:00 The symptom list you are about to recognise 00:54 The number that should stop you adding a session 01:57 Same origin, same dials, different fix 02:20 You do not get fitter during your sessions 03:37 Inside the research: 18 out of 21 studies 04:17 Why overtraining is a diagnosis of exclusion 05:26 Energy availability, in plain English 07:15 Running the numbers on a 75 kg male age-grouper 09:35 The same maths for a female athlete 10:31 Why your own numbers will be different 11:37 What happens when training goes up and food does not 13:05 But I just need to train more, right? 14:55 Signal 1: your appetite has gone the wrong way 16:05 The feather, the brick and the truck 16:30 Signal 2: the scales are not behaving 17:36 Signal 3: easy is fine, your top end has gone 18:31 The fourth sign: illness and niggles that outstay their welcome 19:35 Fix 1: what you do during training 20:31 Fix 2: recovery nutrition and the 4 Rs 21:19 Fix 3: does your food move when your training moves 22:08 An important note if this episode touched a nerve 23:01 The recap 24:21 Run the sums before you add the session
&nbsp;
STUDIES MENTIONED
<ul>
<li>Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., Raglin, J., Rietjens, G., Steinacker, J., &amp; Urhausen, A. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Medicine &amp; Science in Sports &amp; Exercise, 45(1), 186-205. <a href="https://doi.org/10.1249/MSS.0b013e318279a10a">https://doi.org/10.1249/MSS.0b013e318279a10a</a>&nbsp;</li>
<li>Melin, A. K., Areta, J. L., Heikura, I. A., Stellingwerff, T., Torstveit, M. K., &amp; Hackney, A. C. (2024). Direct and indirect impact of low energy availability on sports performance. Scandinavian Journal of Medicine &amp; Science in Sports, 34(1), e14327.&nbsp;<a href="https://doi.org/10.1111/sms.14327">https://doi.org/10.1111/sms.14327</a>&nbsp;</li>
<li>Stellingwerff, T., Heikura, I. A., Meeusen, R., Bermon, S., Seiler, S., Mountjoy, M. L., &amp; Burke, L. M. (2021). Overtraining syndrome (OTS) and relative energy deficiency in sport (RED-S): Shared pathways, symptoms and complexities. Sports Medicine, 51(11), 2251-2280. <a href="https://doi.org/10.1007/s40279-021-01491-0">https://doi.org/10.1007/s40279-021-01491-0</a></li>
</ul>
&nbsp;
READY TO STOP GUESSING?
Your day to day nutrition is the single most valuable thing I help my athletes with inside the Triathlon Nutrition Academy. I teach you how to fuel for training, racing and life, so you are not asking the internet random questions at 9pm every time your program changes or you see something shiny. Get your name on the list for our next cohort at <a href="https://www.dietitianapproved.com/academy">dietitianapproved.com/academy</a>
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Download the FREE audio series<a href="https://www.dietitianapproved.com/mistakes"> The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
<a href="https://www.dietitianapproved.com/recovery-nutrition-course-triathletes">Recovery Accelerator Program</a>
SUPPORT THE PODCAST<a href="https://www.dietitianapproved.com/legend"> HERE</a>
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The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

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