You’re doing the training. You’re showing up consistently. But if your legs constantly feel heavy, your energy crashes every afternoon and you can’t seem to bounce back between sessions, your recovery nutrition could be the missing piece.

In this episode, Advanced Sports Dietitian and Triathlon Nutrition Specialist Taryn Richardson breaks down the three biggest recovery nutrition mistakes triathletes make and explains exactly how to fix them.

Because recovery is where adaptation actually happens.

Taryn dives into:


Why your post-training nutrition window matters more than you think


The common protein mistake endurance athletes make


Why carbohydrate is critical for triathlon recovery


The signs your recovery nutrition is failing you


How poor recovery impacts performance, body composition and immunity


What proper recovery should actually feel like


Practical strategies busy triathletes can use to recover properly even with work, kids and life chaos

If you’re training hard but still feeling flat, sore or permanently fatigued, this episode will help you connect the dots.

In This Episode:


[00:00] Why recovery nutrition gets pushed aside for busy triathletes


[04:20] What actually happens physiologically after training


[05:45] The research on delayed recovery nutrition and glycogen restoration


[08:50] Why so many triathletes get recovery wrong


[09:40] Mistake #1: Having no recovery nutrition plan


[11:55] Mistake #2: Focusing on protein while forgetting carbohydrate


[13:50] Mistake #3: Poor timing


[15:40] Signs your recovery nutrition is not working


[17:50] What proper recovery should feel like


[20:15] Why adaptation happens during recovery, not training


[21:30] How to fix your recovery nutrition properly

Research Mentioned
Ivy JL et al. (1988). Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Journal of Applied Physiology, 64(4), 1480–1485.
Csanaky L et al. (2025). Post-Exercise Nutrition Knowledge and Adherence to Recommendations Among Amateur Endurance Athletes. Nutrients, 17(22), 3629.
Burke LM et al. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology (review article).

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

Recovery Accelerator Program

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

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

You&rsquo;re doing the training. You&rsquo;re showing up consistently. But if your legs constantly feel heavy, your energy crashes every afternoon and you can&rsquo;t seem to bounce back between sessions, your recovery nutrition could be the missing piece.
In this episode, Advanced Sports Dietitian and Triathlon Nutrition Specialist Taryn Richardson breaks down the three biggest recovery nutrition mistakes triathletes make and explains exactly how to fix them.
Because recovery is where adaptation actually happens.
Taryn dives into:
<ul>
<li>
Why your post-training nutrition window matters more than you think
</li>
<li>
The common protein mistake endurance athletes make
</li>
<li>
Why carbohydrate is critical for triathlon recovery
</li>
<li>
The signs your recovery nutrition is failing you
</li>
<li>
How poor recovery impacts performance, body composition and immunity
</li>
<li>
What proper recovery should actually feel like
</li>
<li>
Practical strategies busy triathletes can use to recover properly even with work, kids and life chaos
</li>
</ul>
If you&rsquo;re training hard but still feeling flat, sore or permanently fatigued, this episode will help you connect the dots.
In This Episode:
<ul>
<li>
[00:00] Why recovery nutrition gets pushed aside for busy triathletes
</li>
<li>
[04:20] What actually happens physiologically after training
</li>
<li>
[05:45] The research on delayed recovery nutrition and glycogen restoration
</li>
<li>
[08:50] Why so many triathletes get recovery wrong
</li>
<li>
[09:40] Mistake #1: Having no recovery nutrition plan
</li>
<li>
[11:55] Mistake #2: Focusing on protein while forgetting carbohydrate
</li>
<li>
[13:50] Mistake #3: Poor timing
</li>
<li>
[15:40] Signs your recovery nutrition is not working
</li>
<li>
[17:50] What proper recovery should feel like
</li>
<li>
[20:15] Why adaptation happens during recovery, not training
</li>
<li>
[21:30] How to fix your recovery nutrition properly
</li>
</ul>
Research Mentioned
<ul data-start="23" data-end="456" data-is-last-node="" data-is-only-node="">
<li data-section-id="v9jkl" data-start="23" data-end="181">Ivy JL et al. (1988). Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Journal of Applied Physiology, 64(4), 1480&ndash;1485.</li>
<li data-section-id="x4tffn" data-start="182" data-end="336">Csanaky L et al. (2025). Post-Exercise Nutrition Knowledge and Adherence to Recommendations Among Amateur Endurance Athletes. Nutrients, 17(22), 3629.</li>
<li data-section-id="f9a7ku" data-start="337" data-end="456" data-is-last-node="">Burke LM et al. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology (review article).</li>
</ul>
Download the FREE audio series<a href="https://www.dietitianapproved.com/mistakes"> The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
<a href="https://www.dietitianapproved.com/recovery-nutrition-course-triathletes">Recovery Accelerator Program</a>
SUPPORT THE PODCAST<a href="https://www.dietitianapproved.com/legend"> HERE</a>
CONNECT WITH TARYN
<a href="https://www.dietitianapproved.com">Website</a> |<a href="https://www.instagram.com/dietitian.approved/"> Instagram</a> |<a href="https://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

The 3 Recovery Nutrition Mistakes Triathletes Make (And How to Fix Them)

Do race day nerves throw you completely off your game?

Maybe you second-guess your pacing, panic when things don’t go to plan or let pressure spiral into poor decisions around fuelling and performance.

In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with performance psychologist Dr Haley Perlus to unpack the mental side of triathlon and why pressure isn’t something to avoid, but something to work with.

Dr Perlus shares practical strategies to help age-group triathletes build confidence, stay focused under pressure and perform at their best when it matters most. From race day anxiety and perfectionism to resilience, self-talk and mental preparation, this conversation is packed with actionable advice you can apply straight away.

In this episode, we discuss:


Why pressure is not the enemy in endurance sport


The difference between mental health and mental performance


How fear and self-doubt show up for triathletes


Practical tools to improve focus and confidence on race day


Why your mindset affects pacing, fuelling and decision-making


The importance of preparation and controllables


How to stop spiralling when things go wrong mid-race


Strategies to build mental resilience during training

Whether you're training for your first sprint triathlon or chasing a PB at your next Ironman, this episode will help you strengthen the mental skills needed to race with confidence.

About Dr Haley Perlus

Dr Haley Perlus is a sport and performance psychologist who works with elite athletes, executives and high performers to optimise mindset, resilience and performance under pressure. With decades of experience in sports psychology, she helps athletes develop the mental tools needed to consistently perform at their best.

CONNECT WITH HAYLEY
Website | Instagram | YouTube

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.

Do race day nerves throw you completely off your game?
Maybe you second-guess your pacing, panic when things don&rsquo;t go to plan or let pressure spiral into poor decisions around fuelling and performance.
In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with performance psychologist Dr Haley Perlus to unpack the mental side of triathlon and why pressure isn&rsquo;t something to avoid, but something to work with.
Dr Perlus shares practical strategies to help age-group triathletes build confidence, stay focused under pressure and perform at their best when it matters most. From race day anxiety and perfectionism to resilience, self-talk and mental preparation, this conversation is packed with actionable advice you can apply straight away.
In this episode, we discuss:
<ul>
<li>
Why pressure is not the enemy in endurance sport
</li>
<li>
The difference between mental health and mental performance
</li>
<li>
How fear and self-doubt show up for triathletes
</li>
<li>
Practical tools to improve focus and confidence on race day
</li>
<li>
Why your mindset affects pacing, fuelling and decision-making
</li>
<li>
The importance of preparation and controllables
</li>
<li>
How to stop spiralling when things go wrong mid-race
</li>
<li>
Strategies to build mental resilience during training
</li>
</ul>
Whether you're training for your first sprint triathlon or chasing a PB at your next Ironman, this episode will help you strengthen the mental skills needed to race with confidence.
About Dr Haley Perlus
Dr Haley Perlus is a sport and performance psychologist who works with elite athletes, executives and high performers to optimise mindset, resilience and performance under pressure. With decades of experience in sports psychology, she helps athletes develop the mental tools needed to consistently perform at their best.
CONNECT WITH HAYLEY <a href="https://drhaleyperlus.com/">Website</a> | <a href="https://www.instagram.com/drhaleyperlus/?hl=en">Instagram</a> | <a href="https://www.youtube.com/@drhaleyperlus">YouTube</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.

Pressure Is Not the Enemy: The Mental Game of Triathlon with Dr Haley Perlus

GLP-1 medications like Ozempic, Wegovy and Mounjaro are now firmly inside the triathlon conversation. Athletes are seeing dramatic weight loss results and wondering whether these drugs could help them perform better too.

But what actually happens when you combine appetite-suppressing medications with the demands of swimming, riding and running for hours every week?

In this episode, Advanced Sports Dietitian Taryn Richardson breaks down the science and practical realities of GLP-1 medications for endurance athletes. From muscle loss and gut issues to RED-S and race day fuelling disasters, this is the conversation triathletes need to hear before considering these medications.

In this episode, you’ll learn:


What GLP-1 medications actually do in the body


Why delayed gastric emptying can become a major issue for endurance athletes


The surprising amount of muscle mass that can be lost during rapid weight loss


How GLP-1 medications may increase the risk of RED-S in triathletes


Why hunger and thirst cues become unreliable on these medications


The key nutrition strategies to protect your performance if you’re taking a GLP-1


How protein and resistance training can help preserve lean muscle mass


Which foods give you the biggest micronutrient bang for buck when appetite is low


Why fuelling to a schedule becomes critical during long training sessions and racing


What WADA’s monitoring of GLP-1 medications means for athletes moving forward

Key Takeaways


Rapid weight loss can come with significant lean muscle loss if nutrition and strength training aren’t prioritised


Slower gastric emptying may increase the risk of gut distress during training and racing


Suppressed appetite can make chronic under-fuelling and RED-S much harder to detect


Triathletes taking GLP-1 medications need a very deliberate fuelling plan to maintain health and performance

Timestamps


00:00 – Why GLP-1 medications are suddenly everywhere in triathlon


01:47 – What GLP-1 medications actually do


03:00 – WADA monitoring and anti-doping implications


04:09 – The muscle mass problem triathletes need to understand


06:34 – Gut function, gastric emptying and fuelling challenges


08:50 – The hidden risk of RED-S and chronic under-fuelling


11:13 – Practical strategies for athletes using GLP-1 medications


12:35 – The most nutrient-dense foods when appetite is low


14:00 – Why fuelling to a schedule matters


16:00 – Final takeaways for triathletes

If you know a triathlete currently taking Ozempic or another GLP-1 medication, send them this episode. These conversations are happening quietly in squads all over the world, and athletes deserve practical, evidence-based guidance to protect both their health and performance.

Links & Resources


Triathlon Nutrition Kickstart Course


Join the waitlist for the Triathlon Nutrition Academy


Free Triathlon Nutrition Checklist

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.

GLP-1 medications like Ozempic, Wegovy and Mounjaro are now firmly inside the triathlon conversation. Athletes are seeing dramatic weight loss results and wondering whether these drugs could help them perform better too.
But what actually happens when you combine appetite-suppressing medications with the demands of swimming, riding and running for hours every week?
In this episode, Advanced Sports Dietitian Taryn Richardson breaks down the science and practical realities of GLP-1 medications for endurance athletes. From muscle loss and gut issues to RED-S and race day fuelling disasters, this is the conversation triathletes need to hear before considering these medications.
In this episode, you&rsquo;ll learn:
<ul>
<li>
What GLP-1 medications actually do in the body
</li>
<li>
Why delayed gastric emptying can become a major issue for endurance athletes
</li>
<li>
The surprising amount of muscle mass that can be lost during rapid weight loss
</li>
<li>
How GLP-1 medications may increase the risk of RED-S in triathletes
</li>
<li>
Why hunger and thirst cues become unreliable on these medications
</li>
<li>
The key nutrition strategies to protect your performance if you&rsquo;re taking a GLP-1
</li>
<li>
How protein and resistance training can help preserve lean muscle mass
</li>
<li>
Which foods give you the biggest micronutrient bang for buck when appetite is low
</li>
<li>
Why fuelling to a schedule becomes critical during long training sessions and racing
</li>
<li>
What WADA&rsquo;s monitoring of GLP-1 medications means for athletes moving forward
</li>
</ul>
Key Takeaways
<ul>
<li>
Rapid weight loss can come with significant lean muscle loss if nutrition and strength training aren&rsquo;t prioritised
</li>
<li>
Slower gastric emptying may increase the risk of gut distress during training and racing
</li>
<li>
Suppressed appetite can make chronic under-fuelling and RED-S much harder to detect
</li>
<li>
Triathletes taking GLP-1 medications need a very deliberate fuelling plan to maintain health and performance
</li>
</ul>
Timestamps
<ul>
<li>
00:00 &ndash; Why GLP-1 medications are suddenly everywhere in triathlon
</li>
<li>
01:47 &ndash; What GLP-1 medications actually do
</li>
<li>
03:00 &ndash; WADA monitoring and anti-doping implications
</li>
<li>
04:09 &ndash; The muscle mass problem triathletes need to understand
</li>
<li>
06:34 &ndash; Gut function, gastric emptying and fuelling challenges
</li>
<li>
08:50 &ndash; The hidden risk of RED-S and chronic under-fuelling
</li>
<li>
11:13 &ndash; Practical strategies for athletes using GLP-1 medications
</li>
<li>
12:35 &ndash; The most nutrient-dense foods when appetite is low
</li>
<li>
14:00 &ndash; Why fuelling to a schedule matters
</li>
<li>
16:00 &ndash; Final takeaways for triathletes
</li>
</ul>
If you know a triathlete currently taking Ozempic or another GLP-1 medication, send them this episode. These conversations are happening quietly in squads all over the world, and athletes deserve practical, evidence-based guidance to protect both their health and performance.
Links &amp; Resources
<ul>
<li>
<a href="https://www.dietitianapproved.com/kickstart">Triathlon Nutrition Kickstart Course</a>
</li>
<li>
Join the waitlist for the <a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy</a>
</li>
<li>
<a href="https://www.dietitianapproved.com/checklist">Free Triathlon Nutrition Checklist</a>
</li>
</ul>
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.

What Ozempic and GLP-1 Drugs Do to Your Triathlon Performance

What does it actually take to recover from surgery in half the expected time and come back stronger than ever? Australian elite triathlete Emma Jeffcoat did exactly that — and she's on the podcast to break down how.

About Emma Jeffcoat

Emma Jeffcoat is an Australian elite triathlete and Tokyo 2020 Olympian based on Sydney's Northern Beaches. A former surf lifesaving ironwoman and registered nurse, Emma switched to triathlon in 2015 and hasn't looked back. She is a Mixed Team Relay World Champion (2024), Australian Elite National Champion (2021) and multiple World Cup winner. Known for her powerful racing, fierce resilience and trademark smile across every finish line, Emma is now also joining the NSW Fire Brigade — all while gunning for a mixed relay gold medal at the 2028 LA Olympics.

Connect with Emma:
Website: emmajeffcoat.com.au
Instagram: @emmajeffcoat


About This Episode

Emma first joined the Triathlon Nutrition Academy Podcast all the way back in Episode 91 — Life of an Elite Australian Triathlete. Three years later she is back, and what a journey it has been. Mixed Team Relay World Champion. A new career with the NSW Fire Brigade. An acute ankle reconstruction that left her surgeon speechless at the speed of her recovery. And a deeply honest account of going from a decade of amenorrhea and RED-S to running 80km weeks and racing at her absolute best.

This episode is packed with gold for triathletes at every level — practical, personal and genuinely inspiring.


What You Will Learn
The four-pillar recovery protocol Emma used to come back eight weeks ahead of schedule
Exactly which supplements she used and why (collagen, creatine, fish oil, magnesium)
Why nutrition has to come first — before hyperbaric chambers or red light therapy mean anything
How Emma manages the mental side of injury, including her work with a sports psychologist
Her raw and honest account of ten years with amenorrhea, RED-S and the bone stress injuries that followed
The moment someone showed her the actual energy numbers — and everything clicked
How she went from 40km capped run weeks to 80km weeks and winning World Cups
Her decision to freeze her eggs after 10 years of amenorrhea affected her AMH and fertility
The big life plan: Fire Brigade, LA 2028 mixed relay gold and what comes after elite sport


Episode Timestamps
[00:00] Welcome back Emma — life update including Mixed Relay World Champs, the move back to Sydney and joining the NSW Fire Brigade
[03:47] The injury: acute posterior tibialis tendon rupture and full ankle reconstruction
[06:35] Milestones that blew the surgeon's mind: walking at four weeks, boot off and swimming normally by six weeks
[08:51] The four recovery pillars: rest, nutrition, hyperbaric oxygen and red light therapy
[10:13] Fuelling for recovery, not restriction: how Emma approached nutrition when training load dropped to near zero
[12:38] Hyperbaric oxygen therapy: four sessions a week and why the surgeon called it gold standard
[13:08] Red light therapy: passive, practical and something Emma will continue long-term
[16:46] Staying positive through injury: the 24-hour rule, drawing a line in the sand and working with a sports psychologist
[22:00] Three years of evolution: what has changed in nutrition, mindset and self-awareness
[24:05] What proactive and consistent fuelling actually looks like day to day for an elite athlete
[29:38] From tightrope to bridge: what adequate fuelling has done for Emma's injury resilience and training availability
[32:26] Body image, social media and why Emma deleted Strava from her phone
[38:03] RED-S in triathlon: the moment Emma saw her energy numbers and everything changed
[46:55] Getting her period back after 10 years of amenorrhea and the compounding effect of proper fuelling
[50:09] Egg freezing: making proactive decisions for fertility and life after elite sport
[54:30] Balancing elite sporting goals with long-term life goals
[58:08] The grand plan: Fire Brigade, LA Olympics mixed relay gold and what comes after


Key Takeaways
Nutrition first, always. Recovery nutrition is not about restriction. Carbs, fats and proteins all stay on board. Your body is doing serious work healing.
Big rocks before sprinkles. Hyperbaric and red light therapy are powerful tools — but only once sleep and fuelling foundations are locked in.
Proactive beats reactive. From booking psych appointments before she thought she would need them, to planning her nutrition before injury progressed — Emma stays ahead of problems.
RED-S is rampant and reversible. Emma went from chronic bone stress injuries and 10 years without a period to running 80km weeks and winning World Champs. The difference was fuelling adequately.
Honesty accelerates progress. The more open Emma was with her dietitian, physio, coach and family, the more effectively they could actually help her.


Resources and Links

Episode 91 - Life of an Elite Australian Triathlete with Emma Jeffcoat

Red Light Therapy Masterclass

Blood Tests for Triathletes (free guide)

Triathlon Nutrition Checklist (free)

Triathlon Nutrition Kickstart Course

Triathlon Nutrition Academy - join the waitlist


Ready to Stop Guessing and Start Fuelling With Intention?

Emma's journey from chronically under-fuelled and injured to World Champion is proof that getting nutrition right changes everything. If you are ready to build your own solid foundation, join the waitlist for the Triathlon Nutrition Academy at dietitianapproved.com/academy and be first to know when doors open.

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

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

What does it actually take to recover from surgery in half the expected time and come back stronger than ever? Australian elite triathlete Emma Jeffcoat did exactly that &mdash; and she's on the podcast to break down how.
About Emma Jeffcoat
Emma Jeffcoat is an Australian elite triathlete and Tokyo 2020 Olympian based on Sydney's Northern Beaches. A former surf lifesaving ironwoman and registered nurse, Emma switched to triathlon in 2015 and hasn't looked back. She is a Mixed Team Relay World Champion (2024), Australian Elite National Champion (2021) and multiple World Cup winner. Known for her powerful racing, fierce resilience and trademark smile across every finish line, Emma is now also joining the NSW Fire Brigade &mdash; all while gunning for a mixed relay gold medal at the 2028 LA Olympics.
Connect with Emma:
<ul>
<li aria-level="1">Website: emmajeffcoat.com.au</li>
<li aria-level="1">Instagram: @emmajeffcoat</li>
</ul>
 About This Episode
Emma first joined the Triathlon Nutrition Academy Podcast all the way back in Episode 91 &mdash; Life of an Elite Australian Triathlete. Three years later she is back, and what a journey it has been. Mixed Team Relay World Champion. A new career with the NSW Fire Brigade. An acute ankle reconstruction that left her surgeon speechless at the speed of her recovery. And a deeply honest account of going from a decade of amenorrhea and RED-S to running 80km weeks and racing at her absolute best.
This episode is packed with gold for triathletes at every level &mdash; practical, personal and genuinely inspiring.
 What You Will Learn
<ul>
<li aria-level="1">The four-pillar recovery protocol Emma used to come back eight weeks ahead of schedule</li>
<li aria-level="1">Exactly which supplements she used and why (collagen, creatine, fish oil, magnesium)</li>
<li aria-level="1">Why nutrition has to come first &mdash; before hyperbaric chambers or red light therapy mean anything</li>
<li aria-level="1">How Emma manages the mental side of injury, including her work with a sports psychologist</li>
<li aria-level="1">Her raw and honest account of ten years with amenorrhea, RED-S and the bone stress injuries that followed</li>
<li aria-level="1">The moment someone showed her the actual energy numbers &mdash; and everything clicked</li>
<li aria-level="1">How she went from 40km capped run weeks to 80km weeks and winning World Cups</li>
<li aria-level="1">Her decision to freeze her eggs after 10 years of amenorrhea affected her AMH and fertility</li>
<li aria-level="1">The big life plan: Fire Brigade, LA 2028 mixed relay gold and what comes after elite sport</li>
</ul>
 Episode Timestamps
<ul>
<li aria-level="1">[00:00] Welcome back Emma &mdash; life update including Mixed Relay World Champs, the move back to Sydney and joining the NSW Fire Brigade</li>
<li aria-level="1">[03:47] The injury: acute posterior tibialis tendon rupture and full ankle reconstruction</li>
<li aria-level="1">[06:35] Milestones that blew the surgeon's mind: walking at four weeks, boot off and swimming normally by six weeks</li>
<li aria-level="1">[08:51] The four recovery pillars: rest, nutrition, hyperbaric oxygen and red light therapy</li>
<li aria-level="1">[10:13] Fuelling for recovery, not restriction: how Emma approached nutrition when training load dropped to near zero</li>
<li aria-level="1">[12:38] Hyperbaric oxygen therapy: four sessions a week and why the surgeon called it gold standard</li>
<li aria-level="1">[13:08] Red light therapy: passive, practical and something Emma will continue long-term</li>
<li aria-level="1">[16:46] Staying positive through injury: the 24-hour rule, drawing a line in the sand and working with a sports psychologist</li>
<li aria-level="1">[22:00] Three years of evolution: what has changed in nutrition, mindset and self-awareness</li>
<li aria-level="1">[24:05] What proactive and consistent fuelling actually looks like day to day for an elite athlete</li>
<li aria-level="1">[29:38] From tightrope to bridge: what adequate fuelling has done for Emma's injury resilience and training availability</li>
<li aria-level="1">[32:26] Body image, social media and why Emma deleted Strava from her phone</li>
<li aria-level="1">[38:03] RED-S in triathlon: the moment Emma saw her energy numbers and everything changed</li>
<li aria-level="1">[46:55] Getting her period back after 10 years of amenorrhea and the compounding effect of proper fuelling</li>
<li aria-level="1">[50:09] Egg freezing: making proactive decisions for fertility and life after elite sport</li>
<li aria-level="1">[54:30] Balancing elite sporting goals with long-term life goals</li>
<li aria-level="1">[58:08] The grand plan: Fire Brigade, LA Olympics mixed relay gold and what comes after</li>
</ul>
 Key Takeaways
<ul>
<li aria-level="1">Nutrition first, always. Recovery nutrition is not about restriction. Carbs, fats and proteins all stay on board. Your body is doing serious work healing.</li>
<li aria-level="1">Big rocks before sprinkles. Hyperbaric and red light therapy are powerful tools &mdash; but only once sleep and fuelling foundations are locked in.</li>
<li aria-level="1">Proactive beats reactive. From booking psych appointments before she thought she would need them, to planning her nutrition before injury progressed &mdash; Emma stays ahead of problems.</li>
<li aria-level="1">RED-S is rampant and reversible. Emma went from chronic bone stress injuries and 10 years without a period to running 80km weeks and winning World Champs. The difference was fuelling adequately.</li>
<li aria-level="1">Honesty accelerates progress. The more open Emma was with her dietitian, physio, coach and family, the more effectively they could actually help her.</li>
</ul>
 Resources and Links
<a href="https://www.dietitianapproved.com/91">Episode 91 - Life of an Elite Australian Triathlete with Emma Jeffcoat</a>
<a href="https://www.dietitianapproved.com/redlighttherapy">Red Light Therapy Masterclass</a>
<a href="https://www.dietitianapproved.com/blood-tests-for-triathletes">Blood Tests for Triathletes (free guide)</a>
<a href="https://www.dietitianapproved.com/checklist">Triathlon Nutrition Checklist (free)</a>
<a href="https://www.dietitianapproved.com/kickstart">Triathlon Nutrition Kickstart Course</a>
<a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy</a> - join the waitlist
 Ready to Stop Guessing and Start Fuelling With Intention?
Emma's journey from chronically under-fuelled and injured to World Champion is proof that getting nutrition right changes everything. If you are ready to build your own solid foundation, join the waitlist for the Triathlon Nutrition Academy at <a href="https://www.dietitianapproved.com/academy">dietitianapproved.com/academy</a> and be first to know when doors open.
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The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

The 3 Recovery Nutrition Mistakes Triathletes Make (And How to Fix Them)

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