If you’ve ever had a break from training, there are a few key things you need to do with your nutrition on your return.

Maybe you’ve been sick or injured, gone on a triathlon free holiday (who even are you?!), you’ve taken a few weeks off after a key event or had something personal come up that’s been a handbrake on your training. 

Whatever the reason, this is an important time to prioritise your nutrition strategies. To ensure you’re putting in the right building blocks, at a time when your body is really receptive.

Listen in as I give you five nutrition tips to make the transition back into regular triathlon training a smooth and easy one.



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

If you’ve ever had a break from training, there are a few key things you need to do with your nutrition on your return.
Maybe you’ve been sick or injured, gone on a triathlon free holiday (who even are you?!), you’ve taken a few weeks off after a key event or had something personal come up that’s been a handbrake on your training. 
Whatever the reason, this is an important time to prioritise your nutrition strategies. To ensure you’re putting in the right building blocks, at a time when your body is really receptive.
Listen in as I give you five nutrition tips to make the transition back into regular triathlon training a smooth and easy one. 
LINKS:
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>

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

Five Key Nutrition Strategies to Manage Your Return to Triathlon Training

Today, I'm joined by two passionate triathletes, Lisa and Paul McDonald, to discuss his recent experience with the gruelling Ultraman Australia. Lisa was with him all the way and, as a member of the TNA, had the knowledge to equip him for success. Our conversation goes over the whole journey, from training and nutrition planning to the actual race and recovery. So, get ready for some actionable advice on optimising your performance in long-distance triathlons. 

For those unfamiliar, Ultraman is no ordinary triathlon. It's split over three days:

- Day 1: 10km Swim and 140km Bike Ride

- Day 2: 281km Bike Ride

- Day 3: 84.4km Double Marathon

It's an event that challenges the mental and physical limits of even the most seasoned athletes. Paul explained he had a longtime interest in Ultraman but didn’t believe he could achieve those distances at first. However, the more he was exposed to the event as he watched friends compete, the more he realised that these distances were indeed achievable.

Going into the race, Paul’s primary goal was simple: to have fun. Rather than stressing about achieving the best times, he wanted his focus to be on enjoying the experience.  This laid-back approach worked out well because Paul ended up finishing fifth overall, first in his age group, and was the first service member to cross the line with a total time of 26 hours, 38 minutes, and 49 seconds.



Nutrition was crucial for Paul's success, and that’s where Lisa and I came into play. While we don’t cover the Ultraman distance in the Triathlon Nutrition Academy, Lisa was able to use what she learned to craft a nutrition plan that could sustain Paul over the three-day event. Here are some of the key points from their approach:

- Carbohydrate Targeting: Lisa focused heavily on carbohydrate intake, ensuring Paul stayed fuelled throughout each day. “Always aim higher than you think you need.”

- Immediate and Aggressive Recovery Nutrition.: Lisa was there at the finish line each day with recovery meals, ensuring he was refuelling properly. This proactive approach allowed Paul to maintain his energy levels and muscle recovery for the subsequent stages

- Avoiding Burnout: Paul's nutrition alternated between real foods (sandwiches, potato gems, bananas, dates) and sports nutrition products. This strategy wasn’t just about fuelling but also about keeping meals palatable over three long days.

- Flexible Nutrition: The ability to adjust your plan is key. When Paul struggled with his planned nutrition on Day Two, they switched to foods he could tolerate better while still meeting his nutritional targets.



The Importance of a Good Crew
Another significant element of Paul’s success was his exceptional support crew, made up of close friends and family. Having experienced people who understood his needs sometimes before he did, took a lot of mental work off his shoulders. They managed everything from the nutritional handovers to emotional support seamlessly, ensuring Paul stayed on track.



So, what’s next for Paul? He’s eyeing a daunting 240-kilometre ultra-run in the Northern Territory. Lisa is, as always, ready to support him, eager for the next big adventure. And who knows? Maybe another Ultraman is in their future. For now, I hope their story is a powerful example of how proper planning and a well-rounded nutritional strategy can make the seemingly impossible, possible.



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

Today, I'm joined by two passionate triathletes, Lisa and Paul McDonald, to discuss his recent experience with the gruelling Ultraman Australia. Lisa was with him all the way and, as a member of the TNA, had the knowledge to equip him for success. Our conversation goes over the whole journey, from training and nutrition planning to the actual race and recovery. So, get ready for some actionable advice on optimising your performance in long-distance triathlons. 
For those unfamiliar, Ultraman is no ordinary triathlon. It's split over three days:
- Day 1: 10km Swim and 140km Bike Ride
- Day 2: 281km Bike Ride
- Day 3: 84.4km Double Marathon
It's an event that challenges the mental and physical limits of even the most seasoned athletes. Paul explained he had a longtime interest in Ultraman but didn’t believe he could achieve those distances at first. However, the more he was exposed to the event as he watched friends compete, the more he realised that these distances were indeed achievable.
Going into the race, Paul’s primary goal was simple: to have fun. Rather than stressing about achieving the best times, he wanted his focus to be on enjoying the experience.  This laid-back approach worked out well because Paul ended up finishing fifth overall, first in his age group, and was the first service member to cross the line with a total time of 26 hours, 38 minutes, and 49 seconds.
 
Nutrition was crucial for Paul's success, and that’s where Lisa and I came into play. While we don’t cover the Ultraman distance in the Triathlon Nutrition Academy, Lisa was able to use what she learned to craft a nutrition plan that could sustain Paul over the three-day event. Here are some of the key points from their approach:
- Carbohydrate Targeting: Lisa focused heavily on carbohydrate intake, ensuring Paul stayed fuelled throughout each day. “Always aim higher than you think you need.”
- Immediate and Aggressive Recovery Nutrition.: Lisa was there at the finish line each day with recovery meals, ensuring he was refuelling properly. This proactive approach allowed Paul to maintain his energy levels and muscle recovery for the subsequent stages
- Avoiding Burnout: Paul's nutrition alternated between real foods (sandwiches, potato gems, bananas, dates) and sports nutrition products. This strategy wasn’t just about fuelling but also about keeping meals palatable over three long days.
- Flexible Nutrition: The ability to adjust your plan is key. When Paul struggled with his planned nutrition on Day Two, they switched to foods he could tolerate better while still meeting his nutritional targets.
 
The Importance of a Good Crew Another significant element of Paul’s success was his exceptional support crew, made up of close friends and family. Having experienced people who understood his needs sometimes before he did, took a lot of mental work off his shoulders. They managed everything from the nutritional handovers to emotional support seamlessly, ensuring Paul stayed on track.
 
So, what’s next for Paul? He’s eyeing a daunting 240-kilometre ultra-run in the Northern Territory. Lisa is, as always, ready to support him, eager for the next big adventure. And who knows? Maybe another Ultraman is in their future. For now, I hope their story is a powerful example of how proper planning and a well-rounded nutritional strategy can make the seemingly impossible, possible.
 
LINKS:
 
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>

Ultraman Australia Race Nutrition with Paul & Lisa McDonald

How can you know if your nutrition sucks?

Well, bad nutrition can cause big issues in all areas of your body, so there are plenty of warning signs, but they’re easy to miss if you don’t know what to look for. Today I want to share nine critical signs that your nutrition needs immediate attention



1.You Need a Nap During the Day

For me, the biggest red flag here is when someone constantly needs to nap or if they’re falling asleep on the couch. If your body isn’t receiving the fuel or nutrition it needs, it will try to keep things balanced by forcing you to rest more. When naps aren’t possible, you’ll likely start craving caffeine or sugar to get a quick energy boost.  Evaluate your overall diet to ensure you’re getting enough nutrients and calories to support your energy needs without the need for extra naps.



2. You Have Gut Issues

Nausea, vomiting, stomach cramps, gas, and other gastrointestinal problems are indicators that something is off with your nutrition. As a triathlete, exercise puts stress on your gut, making proper nutrition even more essential.

I see way too many people with major gut issues, who have convinced themselves it’s normal or nothing can be done, but this isn’t true! Consult a professional to tweak your diet and relieve these uncomfortable symptoms.



3. You Get Annoying Niggly Injuries

Adequate nutrition is essential for recovery and injury prevention. So, if you’re constantly dealing with soft tissue or tendon issues, it’s a sign your nutrition could be lacking. Focus on integrating balanced meals rich in essential nutrients to promote tissue repair and reduce injuries.



4. You Have a Pantry Full of Supplements

Having a cabinet full of vitamins and supplements is not a good sign. Not only is it an unnecessary financial cost, but it also shows that you aren’t informed and in control of your nutrition.  Proper nutrition should come from a balanced diet rather than a multitude of supplements. If you need supplements, then make sure you have professional guidance.



5. You Don’t Know What’s in Your Sports Nutrition Products

Not knowing the specifics of your sports drinks or gels is dangerous. A lot of triathletes start using something because it’s popular or because their coach recommended it, but it might not work well for them. You need to understand what’s in a product, beyond just the calories or carbohydrates, so you can understand when to use it and why.



6. Your Hormones Are Out of Whack

If your body isn’t receiving proper fuelling and nutrition, it will start to struggle with maintaining basic functions like our hormones. For women, if your menstrual cycle is irregular, light, or absent, it’s a sign you need to make changes to your nutrition.  For men, low sex drive or testosterone levels indicate the same problem. This is a serious issue so reach out to a sports dietitian and get it sorted today.



7. You have an unhealthy relationship with food

If you have restrictive eating habits, binge eating episodes, or an unhealthy relationship with food, your nutrition needs a serious overhaul. Until you do, you won't be able to properly fuel your body for the high demands of triathlon training, so your performance and health will suffer.

If you’re struggling in this way, please get in touch with an eating disorder specialist. Fostering a healthy, balanced approach to food is essential for sustained athletic performance and well-being.



8. You Get Sick Often

If you often get sick or can’t shake off illnesses quickly, your immune system might be compromised due to poor nutrition. Similarly, if you fall into a sick hole post-event, that’s a major red flag. It’s not just your race nutrition plan or immediate recovery, everything you eat (or don’t eat) can have a big impact on your health.  So, prioritise a balanced diet rich in vitamins and minerals to boost your immunity and recovery.



9. You’re Not Organised with Your Nutrition

Flying by the seat of your pants when it comes to nutrition won’t cut it. If you’re not planning your meals and end up just grabbing whats convenient, your nutrition and performance will suffer.

You don’t need to be as organised as I am, but you do need a plan to stay on top of your nutrition game. If you aren’t sure where to start, reach out to me. I can teach you how to plan your meals and shopping trips to ensure you have balanced meals prepped.



If any of these signs resonate with you, it’s time to take action.

Don’t waste years trying to figure it out on your own or seeking free solutions that throw spaghetti at the wall. A sports dietitian can offer personalised, strategic advice suited to your unique needs. So, if you're ready to take your performance to the next level, join our Triathlon Nutrition Academy where I help athletes just like you fine-tune their nutrition strategies for peak performance.



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

How can you know if your nutrition sucks?
Well, bad nutrition can cause big issues in all areas of your body, so there are plenty of warning signs, but they’re easy to miss if you don’t know what to look for. Today I want to share nine critical signs that your nutrition needs immediate attention
 
1.You Need a Nap During the Day
For me, the biggest red flag here is when someone constantly needs to nap or if they’re falling asleep on the couch. If your body isn’t receiving the fuel or nutrition it needs, it will try to keep things balanced by forcing you to rest more. When naps aren’t possible, you’ll likely start craving caffeine or sugar to get a quick energy boost.  Evaluate your overall diet to ensure you’re getting enough nutrients and calories to support your energy needs without the need for extra naps.
 
2. You Have Gut Issues
Nausea, vomiting, stomach cramps, gas, and other gastrointestinal problems are indicators that something is off with your nutrition. As a triathlete, exercise puts stress on your gut, making proper nutrition even more essential.
I see way too many people with major gut issues, who have convinced themselves it’s normal or nothing can be done, but this isn’t true! Consult a professional to tweak your diet and relieve these uncomfortable symptoms.
 
3. You Get Annoying Niggly Injuries
Adequate nutrition is essential for recovery and injury prevention. So, if you’re constantly dealing with soft tissue or tendon issues, it’s a sign your nutrition could be lacking. Focus on integrating balanced meals rich in essential nutrients to promote tissue repair and reduce injuries.
 
4. You Have a Pantry Full of Supplements
Having a cabinet full of vitamins and supplements is not a good sign. Not only is it an unnecessary financial cost, but it also shows that you aren’t informed and in control of your nutrition.  Proper nutrition should come from a balanced diet rather than a multitude of supplements. If you need supplements, then make sure you have professional guidance.
 
5. You Don’t Know What’s in Your Sports Nutrition Products
Not knowing the specifics of your sports drinks or gels is dangerous. A lot of triathletes start using something because it’s popular or because their coach recommended it, but it might not work well for them. You need to understand what’s in a product, beyond just the calories or carbohydrates, so you can understand when to use it and why.
 
6. Your Hormones Are Out of Whack
If your body isn’t receiving proper fuelling and nutrition, it will start to struggle with maintaining basic functions like our hormones. For women, if your menstrual cycle is irregular, light, or absent, it’s a sign you need to make changes to your nutrition.  For men, low sex drive or testosterone levels indicate the same problem. This is a serious issue so reach out to a sports dietitian and get it sorted today.
 
7. You have an unhealthy relationship with food
If you have restrictive eating habits, binge eating episodes, or an unhealthy relationship with food, your nutrition needs a serious overhaul. Until you do, you won't be able to properly fuel your body for the high demands of triathlon training, so your performance and health will suffer.
If you’re struggling in this way, please get in touch with an eating disorder specialist. Fostering a healthy, balanced approach to food is essential for sustained athletic performance and well-being.
 
8. You Get Sick Often
If you often get sick or can’t shake off illnesses quickly, your immune system might be compromised due to poor nutrition. Similarly, if you fall into a sick hole post-event, that’s a major red flag. It’s not just your race nutrition plan or immediate recovery, everything you eat (or don’t eat) can have a big impact on your health.  So, prioritise a balanced diet rich in vitamins and minerals to boost your immunity and recovery.
 
9. You’re Not Organised with Your Nutrition
Flying by the seat of your pants when it comes to nutrition won’t cut it. If you’re not planning your meals and end up just grabbing whats convenient, your nutrition and performance will suffer.
You don’t need to be as organised as I am, but you do need a plan to stay on top of your nutrition game. If you aren’t sure where to start, reach out to me. I can teach you how to plan your meals and shopping trips to ensure you have balanced meals prepped.
  
If any of these signs resonate with you, it’s time to take action.
Don’t waste years trying to figure it out on your own or seeking free solutions that throw spaghetti at the wall. A sports dietitian can offer personalised, strategic advice suited to your unique needs. So, if you're ready to take your performance to the next level, join our Triathlon Nutrition Academy where I help athletes just like you fine-tune their nutrition strategies for peak performance.
 
LINKS:
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>

Nine signs your nutrition sucks

Have you ever felt like your body just isn’t cooperating, no matter how hard you train or how well you think you’re eating? You’re not alone. Many athletes have gone through this, and today’s guest, Laura Hoffman, is no exception. She previously struggled with iron absorption issues which severely impacted her training but overcame this with tailored nutrition. Recently, Laura achieved a 20-minute personal record (PR) at the Western Massachusetts 70.3 Ironman, and I got the inside scoop on how she did it!

To kick things off, Laura shares that her realistic goal for this race was five hours and 45 minutes, but her “super top secret” goal was a challenging five hours and 30 minutes. Despite facing less-than-ideal conditions, Laura did the unthinkable and crossed the finish line at exactly 5:30. She described the euphoric moment when she saw the time on the board and realised she had achieved her ultimate goal.

 The Game-Changer: Nutrition
The real secret sauce here was an incredible transformation in her approach to nutrition. Before she started working with me Laura was dealing with fatigue and iron absorption issues, leading her to need iron infusions every three months. Things got so bad she believed she might need to give up on triathlon!

Thankfully she came across the Triathlon Nutrition Academy and started on a nutrition plan that addressed her unique needs and the demands of a triathlete's lifestyle. For example, one change Laura made was fuelling within a specific time window post-workout, something she had overlooked before.  After just a few weeks of these simple adjustments, Laura noticed a monumental shift. Gone were the endless naps and two pots of coffee a day. Instead, she was energetic, needing just a single cup of half-caffeinated coffee to power through her increasingly active days.

There is no one size fits all in nutrition!
If you want optimal performance, you need to test and practice to find what works. Laura emphasises how important this was for her race-day nutrition.  She shares how bananas and Clif bars—which are often staple race foods—didn't sit well with her. Instead, precision fuel and hydration did the trick, “No gut upset and more energy than I’ve ever had during a race,” she remarked.

As Laura looks ahead to her next goal—racing in New Zealand at Worlds— she plans to adjust her strategy based on available local foods and race-day conditions. Whether it’s practising carb-loading or fine-tuning her race-day fuel, Laura is committed to continuous improvement.



Laura's story is testament to the transformative power of personalised nutrition. Not only did it help her achieve a phenomenal 20-minute PR, but it also addressed her long-standing energy issues, allowing her to continue with the sport she loves. So, if you’re also looking to break through your performance barriers, maybe it’s time to try a more personalised approach!



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. 

Have you ever felt like your body just isn’t cooperating, no matter how hard you train or how well you think you’re eating? You’re not alone. Many athletes have gone through this, and today’s guest, Laura Hoffman, is no exception. She previously struggled with iron absorption issues which severely impacted her training but overcame this with tailored nutrition. Recently, Laura achieved a 20-minute personal record (PR) at the Western Massachusetts 70.3 Ironman, and I got the inside scoop on how she did it!
To kick things off, Laura shares that her realistic goal for this race was five hours and 45 minutes, but her “super top secret” goal was a challenging five hours and 30 minutes. Despite facing less-than-ideal conditions, Laura did the unthinkable and crossed the finish line at exactly 5:30. She described the euphoric moment when she saw the time on the board and realised she had achieved her ultimate goal.
 The Game-Changer: Nutrition The real secret sauce here was an incredible transformation in her approach to nutrition. Before she started working with me Laura was dealing with fatigue and iron absorption issues, leading her to need iron infusions every three months. Things got so bad she believed she might need to give up on triathlon!
Thankfully she came across the Triathlon Nutrition Academy and started on a nutrition plan that addressed her unique needs and the demands of a triathlete's lifestyle. For example, one change Laura made was fuelling within a specific time window post-workout, something she had overlooked before.  After just a few weeks of these simple adjustments, Laura noticed a monumental shift. Gone were the endless naps and two pots of coffee a day. Instead, she was energetic, needing just a single cup of half-caffeinated coffee to power through her increasingly active days.
There is no one size fits all in nutrition! If you want optimal performance, you need to test and practice to find what works. Laura emphasises how important this was for her race-day nutrition.  She shares how bananas and Clif bars—which are often staple race foods—didn't sit well with her. Instead, precision fuel and hydration did the trick, “No gut upset and more energy than I’ve ever had during a race,” she remarked.
As Laura looks ahead to her next goal—racing in New Zealand at Worlds— she plans to adjust her strategy based on available local foods and race-day conditions. Whether it’s practising carb-loading or fine-tuning her race-day fuel, Laura is committed to continuous improvement.
  
Laura's story is testament to the transformative power of personalised nutrition. Not only did it help her achieve a phenomenal 20-minute PR, but it also addressed her long-standing energy issues, allowing her to continue with the sport she loves. So, if you’re also looking to break through your performance barriers, maybe it’s time to try a more personalised approach!
 
LINKS:
 
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>
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.

Five Key Nutrition Strategies to Manage Your Return to Triathlon Training

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