 Feeling festive but don’t want to blow your training gains?

In this episode of the Triathlon Nutrition Academy podcast, I’m diving into how alcohol really affects your performance as an endurance athlete—and what you can do about it. Whether you're mid-race season in Australia or base building in a snowy Northern Hemisphere winter, alcohol could be undermining your training, recovery and body comp more than you think.

I’m not here to take away your Christmas cheer. But I am here to help you understand the science, so you can enjoy the silly season without YOLO-ing your way to burnout.

What you’ll learn:
What alcohol actually does in your body
How alcohol affects training, recovery and sleep
Why hydration takes a massive hit
The impact on muscle repair, glycogen and immune function
What the research says about performance and endurance
Seven practical strategies to navigate the festive season
How to balance enjoying yourself without sabotaging progress

Links & Resources

Triathlon Nutrition Checklist

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ 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

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

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

&nbsp;Feeling festive but don&rsquo;t want to blow your training gains?
In this episode of the Triathlon Nutrition Academy podcast, I&rsquo;m diving into how alcohol really affects your performance as an endurance athlete&mdash;and what you can do about it. Whether you're mid-race season in Australia or base building in a snowy Northern Hemisphere winter, alcohol could be undermining your training, recovery and body comp more than you think.
I&rsquo;m not here to take away your Christmas cheer. But I am here to help you understand the science, so you can enjoy the silly season without YOLO-ing your way to burnout.
What you&rsquo;ll learn:
<ul>
<li aria-level="1">What alcohol actually does in your body</li>
<li aria-level="1">How alcohol affects training, recovery and sleep</li>
<li aria-level="1">Why hydration takes a massive hit</li>
<li aria-level="1">The impact on muscle repair, glycogen and immune function</li>
<li aria-level="1">What the research says about performance and endurance</li>
<li aria-level="1">Seven practical strategies to navigate the festive season</li>
<li aria-level="1">How to balance enjoying yourself without sabotaging progress</li>
</ul>
Links &amp; Resources
<a href="https://www.dietitianapproved.com/checklist" data-start="1470" data-end="1546">Triathlon Nutrition Checklist</a>
👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: <a href="https://www.dietitianapproved.com/checklist">https://www.dietitianapproved.com/checklist</a>
🏊&zwj;♂️🚴&zwj;♀️🏃&zwj;♂️ Build your personalised triathlon fuelling plan inside the <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>
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>
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.

Triathlon Nutrition Academy

Seven Tips to Navigate Alcohol and the Festive Season Without Sabotaging Your Performance

Are you outsourcing your nutrition to an app or ChatGPT and hoping it just works? Here’s why that could be a massive mistake...

In this episode, I unpack the shiny trap of using AI tools and nutrition apps to guide your fuelling strategy. Sure, they’re convenient, look polished and promise quick wins – but are they really working for you?

Triathletes aren’t 80% people – and near enough with nutrition just doesn’t cut it when you’re training for three sports. If you’ve ever second guessed whether your plan is right or felt unsure when your energy’s low or recovery is off – this episode is for you.

Learn how to stop blindly following what an app tells you to eat and start building true confidence in your nutrition.

In this episode, I cover:

⏱ 00:00 – Why this episode might make you uncomfortable (and that’s a good thing!)
⏱ 01:20 – Where AI and apps get you halfway – and where they fall short
⏱ 02:50 – The human factor AI can’t replicate: sleep, stress, life
⏱ 04:00 – What real confidence in your nutrition actually looks like
⏱ 09:20 – A real athlete case study: when a flashy AI plan under-fuelled a seasoned triathlete
⏱ 13:40 – The danger of normalising under-fuelling and feeling flat
⏱ 17:30 – Why education, not automation, is the real game-changer
⏱ 19:45 – How to use AI as a tool – not a crutch
⏱ 22:00 – The real reason the Triathlon Nutrition Academy exists

Want to stop second guessing your nutrition?

Register your interest for the next Triathlon Nutrition Academy intake and finally get 100% confident in how to fuel properly for three sports:dietitianapproved.com/academy

Links & Resources

🎙 Listen to the N=1 Episode (EP 222)

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:

Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy. 

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

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

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

Are you outsourcing your nutrition to an app or ChatGPT and hoping it just works? Here&rsquo;s why that could be a massive mistake...
In this episode, I unpack the shiny trap of using AI tools and nutrition apps to guide your fuelling strategy. Sure, they&rsquo;re convenient, look polished and promise quick wins &ndash; but are they really working for you?
Triathletes aren&rsquo;t 80% people &ndash; and near enough with nutrition just doesn&rsquo;t cut it when you&rsquo;re training for three sports. If you&rsquo;ve ever second guessed whether your plan is right or felt unsure when your energy&rsquo;s low or recovery is off &ndash; this episode is for you.
Learn how to stop blindly following what an app tells you to eat and start building true confidence in your nutrition.
In this episode, I cover:
⏱ 00:00 &ndash; Why this episode might make you uncomfortable (and that&rsquo;s a good thing!) ⏱ 01:20 &ndash; Where AI and apps get you halfway &ndash; and where they fall short ⏱ 02:50 &ndash; The human factor AI can&rsquo;t replicate: sleep, stress, life ⏱ 04:00 &ndash; What real confidence in your nutrition actually looks like ⏱ 09:20 &ndash; A real athlete case study: when a flashy AI plan under-fuelled a seasoned triathlete ⏱ 13:40 &ndash; The danger of normalising under-fuelling and feeling flat ⏱ 17:30 &ndash; Why education, not automation, is the real game-changer ⏱ 19:45 &ndash; How to use AI as a tool &ndash; not a crutch ⏱ 22:00 &ndash; The real reason the Triathlon Nutrition Academy exists
Want to stop second guessing your nutrition?
Register your interest for the next Triathlon Nutrition Academy intake and finally get 100% confident in how to fuel properly for three sports:<a href="https://www.dietitianapproved.com/academy"> </a><a href="http://dietitianapproved.com/academy">dietitianapproved.com/academy</a>
Links &amp; Resources
🎙 <a href="https://www.dietitianapproved.com/222">Listen to the N=1 Episode (EP 222)</a>
👉 Grab the free <a href="https://www.dietitianapproved.com/checklist">Triathlon Nutrition Checklist</a> to find out exactly what you're missing: Build your personalised triathlon fuelling plan inside the<a href="https://www.dietitianapproved.com/academy"> Triathlon Nutrition Academy.&nbsp;</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>
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://wwww.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.

The Problem With Outsourcing Your Nutrition to AI

What happens when you throw yourself head-first into triathlon, sign up for an Ironman with zero experience and try to DIY your nutrition along the way?

Meet Daniel Walker – ex-MMA fighter, all-in endurance newbie and now a proud Triathlon Nutrition Academy grad. In this episode, Dan shares his wild ride from couch to Ironman Cairns in just five months, why under-fuelling nearly derailed everything, and how getting expert help changed not just his racing, but his entire approach to nutrition.

In this episode, we cover:


Why training hard isn't enough – Dan’s story


From cricket to MMA to triathlon: a sport switch with serious consequences


The midlife moment that sparked an Ironman entry


Misconceptions around fuelling for endurance


The trap of carb-phobia and why it backfired


How recovery nutrition flipped everything on its head


Gut bombs, gels and race day fails: lessons from Ironman Cairns


Fat loss vs performance: what Dan really learned


The value of weekly Power Hour check-ins


What data tells us about doing an Ironman too soon


Dan’s advice for all-in athletes chasing big goals


What’s next: Kona dreams and 70.3 focus

If you're a Type A, data-loving, all-in kind of triathlete who's sick of guessing with your nutrition, this one's for you.

Links & Resources

Triathlon Nutrition Checklist

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ 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

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

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

What happens when you throw yourself head-first into triathlon, sign up for an Ironman with zero experience and try to DIY your nutrition along the way?
Meet Daniel Walker &ndash; ex-MMA fighter, all-in endurance newbie and now a proud Triathlon Nutrition Academy grad. In this episode, Dan shares his wild ride from couch to Ironman Cairns in just five months, why under-fuelling nearly derailed everything, and how getting expert help changed not just his racing, but his entire approach to nutrition.
In this episode, we cover:
<ul data-start="780" data-end="1508">
<li data-start="780" data-end="834">
Why training hard isn't enough &ndash; Dan&rsquo;s story
</li>
<li data-start="835" data-end="919">
From cricket to MMA to triathlon: a sport switch with serious consequences
</li>
<li data-start="920" data-end="978">
The midlife moment that sparked an Ironman entry
</li>
<li data-start="979" data-end="1033">
Misconceptions around fuelling for endurance
</li>
<li data-start="1034" data-end="1088">
The trap of carb-phobia and why it backfired
</li>
<li data-start="1089" data-end="1152">
How recovery nutrition flipped everything on its head
</li>
<li data-start="1153" data-end="1226">
Gut bombs, gels and race day fails: lessons from Ironman Cairns
</li>
<li data-start="1227" data-end="1285">
Fat loss vs performance: what Dan really learned
</li>
<li data-start="1286" data-end="1336">
The value of weekly Power Hour check-ins
</li>
<li data-start="1337" data-end="1397">
What data tells us about doing an Ironman too soon
</li>
<li data-start="1398" data-end="1458">
Dan&rsquo;s advice for all-in athletes chasing big goals
</li>
<li data-start="1459" data-end="1508">
What&rsquo;s next: Kona dreams and 70.3 focus
</li>
</ul>
If you're a Type A, data-loving, all-in kind of triathlete who's sick of guessing with your nutrition, this one's for you.
Links &amp; Resources
<a href="https://www.dietitianapproved.com/checklist" data-start="1470" data-end="1546">Triathlon Nutrition Checklist</a>
👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: <a href="https://www.dietitianapproved.com/checklist">https://www.dietitianapproved.com/checklist</a>
🏊&zwj;♂️🚴&zwj;♀️🏃&zwj;♂️ Build your personalised triathlon fuelling plan inside the <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>
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>
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

From Zero to Ironman in Five Months

Still copying someone else’s nutrition plan and hoping it works for you? It’s time to stop guessing.

In this episode, I break down the concept of N=1 — why your nutrition plan should be as individual as your training schedule, sweat rate, gut tolerance and race goals.

If you’ve ever grabbed advice from the pros, copied your training buddy’s fuelling strategy or winged it on race day, this episode will help you understand why personalisation is the key to unlocking your next PB.

You'll learn:
Why N=1 is the only way to approach your nutrition as a triathlete
The four areas that must be customised for success: hydration, fuelling, race plan and daily nutrition
Real-life athlete stories that show the power of a tailored strategy
How generic advice can backfire — and what to do instead
Why having the knowledge to adapt your plan is a competitive advantage

 

Links & Resources

Triathlon Nutrition Checklist

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ 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

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

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

Still copying someone else&rsquo;s nutrition plan and hoping it works for you? It&rsquo;s time to stop guessing.
In this episode, I break down the concept of N=1 &mdash; why your nutrition plan should be as individual as your training schedule, sweat rate, gut tolerance and race goals.
If you&rsquo;ve ever grabbed advice from the pros, copied your training buddy&rsquo;s fuelling strategy or winged it on race day, this episode will help you understand why personalisation is the key to unlocking your next PB.
You'll learn:
<ul>
<li aria-level="1">Why N=1 is the only way to approach your nutrition as a triathlete</li>
<li aria-level="1">The four areas that must be customised for success: hydration, fuelling, race plan and daily nutrition</li>
<li aria-level="1">Real-life athlete stories that show the power of a tailored strategy</li>
<li aria-level="1">How generic advice can backfire &mdash; and what to do instead</li>
<li aria-level="1">Why having the knowledge to adapt your plan is a competitive advantage</li>
</ul>
&nbsp;
Links &amp; Resources
<a href="https://www.dietitianapproved.com/checklist" data-start="1470" data-end="1546">Triathlon Nutrition Checklist</a>
👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: <a href="https://www.dietitianapproved.com/checklist">https://www.dietitianapproved.com/checklist</a>
🏊&zwj;♂️🚴&zwj;♀️🏃&zwj;♂️ Build your personalised triathlon fuelling plan inside the <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>
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>
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

Seven Tips to Navigate Alcohol and the Festive Season Without Sabotaging Your Performance

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