You're logging endless kilometres in the pool, on the bike and in your running shoes. Your training plan is meticulous. Yet somehow, the numbers on the scale refuse to budge. If you're feeling exhausted, constantly hungry and frustrated that you’re not losing body fat despite all that training, you're not alone. This is one of the most common struggles I see as an advanced sports dietitian working with triathletes.

The truth is, you simply cannot out-train a poor diet.

There’s No One Size Fits All

Next time you're at an Ironman event, take a look at the athletes around you - they’re all different shapes and sizes. Many of them train 15+ hours a week but still struggle with body composition. The disconnect often stems from a fundamental misunderstanding of how our bodies respond to training and nutrition.

It sounds like a contradiction, but under-fuelling during heavy training doesn't lead to fat loss – it leads to compromised recovery, diminished performance and a body that clings desperately to its energy stores. The result? Depleted, exhausted athletes moving further away from their goals with each training session.

Balancing Energy Requirements

When training for long-course triathlons, your energy demands skyrocket but so many athletes don’t know how to fuel properly.

This creates a frustrating cycle: inadequate nutrition leads to poor recovery, which diminishes training quality, which reduces your body's ability to utilise fat as fuel. The end result is often injury, burnout and stalled progress.

The Appetite Rollercoaster 

During heavy training blocks, your appetite regulation can go haywire. Some days you're ravenous; others you have no appetite at all. Add in training fatigue, and you're naturally drawn toward quick-fix carbs and sugars – often consuming more calories than your session actually burned.

This isn't a willpower issue – it's your body's natural response to energy demands. But without a strategic approach, these patterns can completely derail your body composition goals.

Taking A Strategic Approach

Losing body fat while training for triathlon is absolutely possible, but it requires a strategic approach. Rather than drastic calorie cutting or carb cutting, focus on creating sustainable deficits during less critical training windows while continuing to fuel effectively on key training days.

The off-season is an ideal opportunity to address body composition without compromising performance. Attempting significant fat loss during peak training or race preparation is almost always counterproductive.

Testimonial: Erin Byrge lost 40 pounds while getting faster and stronger

Make sure you stay tuned toward the end of the episode where I interview Erin, a member of the Triathlon Nutrition Academy Program, who learned exactly how to shed a significant amount of body fat while fuelling her body for performance. She not only completely changed her body composition, but came out stronger, faster and continues to knock out rockstar race performances.

 

LINKS:

🚴 Grab your copy of Fuel Your Adventure and fuel your long rides with real food that works

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy. 

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

Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery

WORK WITH TARYN HERE

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

 

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

You're logging endless kilometres in the pool, on the bike and in your running shoes. Your training plan is meticulous. Yet somehow, the numbers on the scale refuse to budge. If you're feeling exhausted, constantly hungry and frustrated that you&rsquo;re not losing body fat despite all that training, you're not alone. This is one of the most common struggles I see as an advanced sports dietitian working with triathletes.
The truth is, you simply cannot out-train a poor diet.
There&rsquo;s No One Size Fits All
Next time you're at an Ironman event, take a look at the athletes around you - they&rsquo;re all different shapes and sizes. Many of them train 15+ hours a week but still struggle with body composition. The disconnect often stems from a fundamental misunderstanding of how our bodies respond to training and nutrition.
It sounds like a contradiction, but under-fuelling during heavy training doesn't lead to fat loss &ndash; it leads to compromised recovery, diminished performance and a body that clings desperately to its energy stores. The result? Depleted, exhausted athletes moving further away from their goals with each training session.
Balancing Energy Requirements
When training for long-course triathlons, your energy demands skyrocket but so many athletes don&rsquo;t know how to fuel properly.
This creates a frustrating cycle: inadequate nutrition leads to poor recovery, which diminishes training quality, which reduces your body's ability to utilise fat as fuel. The end result is often injury, burnout and stalled progress.
The Appetite Rollercoaster&nbsp;
During heavy training blocks, your appetite regulation can go haywire. Some days you're ravenous; others you have no appetite at all. Add in training fatigue, and you're naturally drawn toward quick-fix carbs and sugars &ndash; often consuming more calories than your session actually burned.
This isn't a willpower issue &ndash; it's your body's natural response to energy demands. But without a strategic approach, these patterns can completely derail your body composition goals.
Taking A Strategic Approach
Losing body fat while training for triathlon is absolutely possible, but it requires a strategic approach. Rather than drastic calorie cutting or carb cutting, focus on creating sustainable deficits during less critical training windows while continuing to fuel effectively on key training days.
The off-season is an ideal opportunity to address body composition without compromising performance. Attempting significant fat loss during peak training or race preparation is almost always counterproductive.
Testimonial: Erin Byrge lost 40 pounds while getting faster and stronger
Make sure you stay tuned toward the end of the episode where I interview Erin, a member of the Triathlon Nutrition Academy Program, who learned exactly how to shed a significant amount of body fat while fuelling her body for performance. She not only completely changed her body composition, but came out stronger, faster and continues to knock out rockstar race performances.
&nbsp;
LINKS:
🚴 Grab your copy of <a href="https://www.dietitianapproved.com/fuelyouradventure">Fuel Your Adventure</a> and fuel your long rides with real food that works
🏊&zwj;♂️🚴&zwj;♀️🏃&zwj;♂️ Build your personalised triathlon fuelling plan inside the&nbsp;<a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy.&nbsp;</a>
Download the FREE audio series&nbsp;<a href="https://www.dietitianapproved.com/mistakes">The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
Check how well you&rsquo;re doing when it comes to your nutrition with my&nbsp;<a href="https://www.dietitianapproved.com/checklist">50 step checklist to Triathlon Nutrition Mastery</a>
WORK WITH TARYN&nbsp;<a href="https://www.dietitianapproved.com/services">HERE</a>
SUPPORT THE PODCAST&nbsp;<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://wwww.facebook.com/DietitianApproved">Facebook</a> | <a href="https://www.youtube.com/@dietitianapproved">YouTube</a>
&nbsp;
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

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.

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