Intermittent fasting has been around for most of human history, but has seen a peak in interest in the last couple of years. 
What is intermittent fasting?
Physiologically, what happens to the body when you fast?
And should you dabble in intermittent fasting as an endurance athlete?

There is some excellent research in fasting and exercise performance so tune in for my recommendations on whether it is something you should or shouldn’t be doing as a triathlete. 



References

Aragon-Vargas LF. Effects of fasting on endurance exercise. Sports Med. 1993; 16:255–65

Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: a systematic review and meta-analysis. Scand. J. Med. Sci. Sports. 2018; 28:1476–93.



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 custodians 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.

Intermittent fasting has been around for most of human history, but has seen a peak in interest in the last couple of years. 
<ul>
<li aria-level="1">What is intermittent fasting?</li>
<li aria-level="1">Physiologically, what happens to the body when you fast?</li>
<li aria-level="1">And should you dabble in intermittent fasting as an endurance athlete?</li>
</ul>
There is some excellent research in fasting and exercise performance so tune in for my recommendations on whether it is something you should or shouldn’t be doing as a triathlete. 
 
References
Aragon-Vargas LF. Effects of fasting on endurance exercise. Sports Med. 1993; 16:255–65
Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: a systematic review and meta-analysis. Scand. J. Med. Sci. Sports. 2018; 28:1476–93.
 
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 custodians 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.

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

Intermittent Fasting & Endurance Exercise. Should you do it?

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.

Laura Hoffman reveals her secrets to a 20min PR at Western Massachusetts 70.3

Coca-Cola as a performance enhancer? You probably didn't see that coming on a sports nutrition podcast! But hold on, there's more here than meets the eye. Today, we're diving into how Coca-Cola, often seen as a guilty pleasure, can actually play a role in an athlete's nutrition plan.

The Role of Sugar in Sports Nutrition
First, let's talk about sugar. Carbohydrates are our primary source of fuel as endurance athletes. During prolonged endurance events, our carbohydrate stores (like glycogen in our muscles) are depleted, and simple sugars, which are easy to digest and provide quick energy, become vital.

Coke contains these simple sugars and can provide us with a quick energy boost. In Australia, for example, Coca-Cola has 10 grams of carbs per 100 ml, making it a more potent source of carbohydrates than a standard sports drink.

Sodium and Electrolytes:
Managing your hydration is super important for endurance athletes because your performance will decrease if you become dehydrated.  While Coca-Cola does provide some sodium, it’s a pretty small amount with 10mg of sodium per 100ml in Australia or 12mg in the US.  You’re unlikely to meet your sodium needs with Coke alone, but that doesn’t mean it can’t be a valuable part of your bigger hydration plan.

The Caffeine Factor
Coca-Cola's biggest advantage over standard sports drinks is its caffeine content. Caffeine is well-known to boost alertness and reduce fatigue, which is crucial during endurance activities. With about 10 mg of caffeine per 100 ml, a regular can of Coke can offer that extra edge late into your endurance event. However, remember that caffeine needs vary from person to person, and too much caffeine can have negative effects. Like so many things in sports nutrition, you need to match your intake to your needs.



A Balanced Approach
While Coca-Cola can be a handy tool for endurance athletes, it lacks other nutrients and is known to be harmful to your teeth, so you want to use it intentionally and sparingly.  Here’s some tips to incorporate Coca-Cola into your sports nutrition plan effectively:

Test it During Training: Never introduce Coca-Cola for the first time during a race. Test it during your training to understand how your body reacts.

Combine with Other Nutrients: Don’t try to fuel a whole race with just coke. Balance your race plan with whole foods to ensure your nutrient needs are met.  The same goes for your hydration. Coca-Cola alone won't be enough, especially during longer events, so make sure your strategy includes plenty of water and electrolytes.

Degas It: Consider degassing Coke before consuming it during events to avoid gastrointestinal discomfort from the carbonation.

Listener Question:
Our listener question today comes from Calvin Amos, a pro triathlete. Calvin asks how much weight should fluctuate throughout the year. To answer this question, I considered some things that I know about Calvin, like his level of performance, and the fact he is vegan. Based on that, race weight and off-season weight should only differ by about 1 to 2 kilograms for an athlete like Calvin.

It’s important to remember that weighing yourself on a scale leaves out a lot of important factors So, at his level of competition, I recommend regular body composition assessments that can more accurately track your body composition.

So, was this what you expected to hear about Coca-Cola and sports nutrition?

Maybe not, but if used strategically Coke can be a great addition to your nutritional strategy! Just remember that nutritional strategies are highly personalised, so consult a professional to find what works best for you!















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. 

Coca-Cola as a performance enhancer? You probably didn't see that coming on a sports nutrition podcast! But hold on, there's more here than meets the eye. Today, we're diving into how Coca-Cola, often seen as a guilty pleasure, can actually play a role in an athlete's nutrition plan.
The Role of Sugar in Sports Nutrition First, let's talk about sugar. Carbohydrates are our primary source of fuel as endurance athletes. During prolonged endurance events, our carbohydrate stores (like glycogen in our muscles) are depleted, and simple sugars, which are easy to digest and provide quick energy, become vital.
Coke contains these simple sugars and can provide us with a quick energy boost. In Australia, for example, Coca-Cola has 10 grams of carbs per 100 ml, making it a more potent source of carbohydrates than a standard sports drink.
Sodium and Electrolytes: Managing your hydration is super important for endurance athletes because your performance will decrease if you become dehydrated.  While Coca-Cola does provide some sodium, it’s a pretty small amount with 10mg of sodium per 100ml in Australia or 12mg in the US.  You’re unlikely to meet your sodium needs with Coke alone, but that doesn’t mean it can’t be a valuable part of your bigger hydration plan.
The Caffeine Factor Coca-Cola's biggest advantage over standard sports drinks is its caffeine content. Caffeine is well-known to boost alertness and reduce fatigue, which is crucial during endurance activities. With about 10 mg of caffeine per 100 ml, a regular can of Coke can offer that extra edge late into your endurance event. However, remember that caffeine needs vary from person to person, and too much caffeine can have negative effects. Like so many things in sports nutrition, you need to match your intake to your needs.
 
A Balanced Approach While Coca-Cola can be a handy tool for endurance athletes, it lacks other nutrients and is known to be harmful to your teeth, so you want to use it intentionally and sparingly.  Here’s some tips to incorporate Coca-Cola into your sports nutrition plan effectively:
Test it During Training: Never introduce Coca-Cola for the first time during a race. Test it during your training to understand how your body reacts.
Combine with Other Nutrients: Don’t try to fuel a whole race with just coke. Balance your race plan with whole foods to ensure your nutrient needs are met.  The same goes for your hydration. Coca-Cola alone won't be enough, especially during longer events, so make sure your strategy includes plenty of water and electrolytes.
Degas It: Consider degassing Coke before consuming it during events to avoid gastrointestinal discomfort from the carbonation.
Listener Question: Our listener question today comes from Calvin Amos, a pro triathlete. Calvin asks how much weight should fluctuate throughout the year. To answer this question, I considered some things that I know about Calvin, like his level of performance, and the fact he is vegan. Based on that, race weight and off-season weight should only differ by about 1 to 2 kilograms for an athlete like Calvin.
It’s important to remember that weighing yourself on a scale leaves out a lot of important factors So, at his level of competition, I recommend regular body composition assessments that can more accurately track your body composition.
So, was this what you expected to hear about Coca-Cola and sports nutrition?
Maybe not, but if used strategically Coke can be a great addition to your nutritional strategy! Just remember that nutritional strategies are highly personalised, so consult a professional to find what works best for you!
 
 
 
 
 
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.

What a Sports Dietitian Says About Coca-Cola

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



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

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



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

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

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



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

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

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



Is It Worth the Cost?

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



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



LINKS:

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery:dietitianapproved.com/checklist



Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!



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



Website:www.dietitianapproved.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. 

Proper recovery and performance enhancement have always been top priorities for athletes. But what happens when new trends promise to deliver these benefits with the allure of convenience? Is it worth the investment, or even safe? Today, we delve into the growing trend that is IV hydration and explore whether it truly lives up to the hype.
 
What is IV Hydration? In simple terms, IV hydration involves bags of hydration, vitamins, amino acids, or a mix thereof being administered directly into your bloodstream through a cannula. Originally, this practice was strictly for medical use in hospitals to treat severe dehydration and nutrient deficiencies or deliver medication when oral intake wasn’t possible.
Now, companies offering IV hydration have extended these services to healthy individuals for various perceived benefits, such as rapid rehydration, improved skin health, and curing hangovers. For athletes, especially triathletes, they’re even promising quick recovery and performance enhancement post-race.
 
Reality Check: That all sounds great, but can IV hydration actually deliver on these promises? The short answer for healthy athletes is no.
Your hydration needs are unique and vary based on multiple factors, including genetics, environmental conditions, and fitness levels. Oral hydration is a far safer and more efficient way of meeting these needs than opting for a quick fix like IV hydration, so if you can drink your liquids, you should.
If an athlete is extremely dehydrated or unable to orally consume fluids, IV hydration can be beneficial, but this should be done at a medical station after being assessed by a medical professional.
 
The Risks: Any procedure involving a needle carries risk, and IV hydration is no exception. Infection risks, vein inflammation, and even complications like blood clots can occur. Proper hygiene and a qualified professional administering the infusion can lower but not eliminate these risks.
Additionally, there is the risk of overloading your body with fluids, which, without proper medical supervision, can lead to severe complications like hyponatremia – a life-threatening condition caused by low sodium levels in the blood.
For competitive athletes, there are even risks that go beyond your health. The World Anti-Doping Agency (WADA) prohibits intravenous infusions of more than 50 mL per six-hour period, both in and out of competition. Athletes found violating these regulations could face severe consequences, including bans.
 
Is It Worth the Cost?
The financial aspect of IV hydration is another important point to consider. Costs can range from 200 to 300 dollars, or even higher if you add vitamins and amino acids. Considering the risks involved and that there are no performance benefits compared to just drinking, IV Hydration just isn’t worth it. Investing your money in long-term hydration strategies tailored to your needs is far more beneficial.
 
 The bottom line when it comes to hydration and recovery is if you can drink, do so. If you can’t then you don’t need IV hydration therapy, you need to go to the medical tent and get help from healthcare professionals! For reoccurring hydration issues, work with a professional to address the root cause and develop long-term strategies tailored to your individual needs.
 
LINKS:
Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: <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.

Intermittent Fasting & Endurance Exercise. Should you do it?

In 1 playlist(s)

Triathlon Nutrition Academy

Social links

Follow podcast

Recent clips