Training hard but still feeling flat, constantly hungry or stuck at a performance plateau?

If you dropped into my world tomorrow as a triathlete, there are four things I would fix immediately. And no, it’s not your supplements, your race day gel strategy or your power to weight ratio.

In this episode, I break down the four big rocks of triathlon nutrition that almost every age group triathlete gets wrong. These are the foundations that make everything else work. Before you worry about fancy fuelling strategies, you need to get these right.

In this episode, you’ll learn:
Why recovery is more than just a protein shake and how to refuel properly after key sessions
How to fuel before training, especially early morning sessions, without feeling heavy or sluggish
What a true “triathlete’s plate” looks like on a double session Tuesday
How to fuel during long rides, long runs and bricks without underdoing it or overdoing it
Why inconsistent nutrition leads to cravings, poor sleep and stalled body composition
How to stop DIY-ing your nutrition with piecemeal advice and build a structured weekly plan

Most triathletes love structure in their training but completely wing their nutrition. They copy what their mates are doing, grab tips from Instagram and end up with inconsistent carbs, random recovery and underfuelled long sessions.

Chapters:

00:00 - Training hard but still underperforming?
01:20 - Why most triathletes DIY their nutrition
04:10 - The 4 foundations that actually matter
06:15 - Fix #1: Recovery nutrition done properly
09:10 - Fix #2: Pre-training fuel, especially mornings
12:30 - Fix #3: Building your triathlete performance plate
16:55 - Fix #4: During-training carbs and sodium strategy
21:40 - What happens when you nail the fundamentals
24:30 - Stop jumping to advanced strategies
26:00 - How to get structured support

When you nail these four fundamentals:
Your energy stabilises across the week
Your session quality lifts almost immediately
Cravings and snack-cidents reduce
Recovery improves and sleep gets better
Body composition goals become easier to achieve
You build consistency and longevity in the sport

These aren’t sexy strategies. They’re the foundations. And they change everything.

Links & Resources Mentioned

Triathlon Nutrition Kickstart Course
Step-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan.

Triathlon Nutrition Academy Program
Ongoing coaching, support and accountability inside our comprehensive group program.

If you’re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point.

Other Links & Resources

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.

Training hard but still feeling flat, constantly hungry or stuck at a performance plateau?
If you dropped into my world tomorrow as a triathlete, there are four things I would fix immediately. And no, it&rsquo;s not your supplements, your race day gel strategy or your power to weight ratio.
In this episode, I break down the four big rocks of triathlon nutrition that almost every age group triathlete gets wrong. These are the foundations that make everything else work. Before you worry about fancy fuelling strategies, you need to get these right.
In this episode, you&rsquo;ll learn:
<ul>
<li aria-level="1">Why recovery is more than just a protein shake and how to refuel properly after key sessions</li>
<li aria-level="1">How to fuel before training, especially early morning sessions, without feeling heavy or sluggish</li>
<li aria-level="1">What a true &ldquo;triathlete&rsquo;s plate&rdquo; looks like on a double session Tuesday</li>
<li aria-level="1">How to fuel during long rides, long runs and bricks without underdoing it or overdoing it</li>
<li aria-level="1">Why inconsistent nutrition leads to cravings, poor sleep and stalled body composition</li>
<li aria-level="1">How to stop DIY-ing your nutrition with piecemeal advice and build a structured weekly plan</li>
</ul>
Most triathletes love structure in their training but completely wing their nutrition. They copy what their mates are doing, grab tips from Instagram and end up with inconsistent carbs, random recovery and underfuelled long sessions.
Chapters:
00:00 - Training hard but still underperforming? 01:20 - Why most triathletes DIY their nutrition 04:10 - The 4 foundations that actually matter 06:15 - Fix #1: Recovery nutrition done properly 09:10 - Fix #2: Pre-training fuel, especially mornings 12:30 - Fix #3: Building your triathlete performance plate 16:55 - Fix #4: During-training carbs and sodium strategy 21:40 - What happens when you nail the fundamentals 24:30 - Stop jumping to advanced strategies 26:00 - How to get structured support
When you nail these four fundamentals:
<ul>
<li aria-level="1">Your energy stabilises across the week</li>
<li aria-level="1">Your session quality lifts almost immediately</li>
<li aria-level="1">Cravings and snack-cidents reduce</li>
<li aria-level="1">Recovery improves and sleep gets better</li>
<li aria-level="1">Body composition goals become easier to achieve</li>
<li aria-level="1">You build consistency and longevity in the sport</li>
</ul>
These aren&rsquo;t sexy strategies. They&rsquo;re the foundations. And they change everything.
Links &amp; Resources Mentioned
<a href="https://www.dietitianapproved.com/kickstart">Triathlon Nutrition Kickstart Course</a> Step-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan.
<a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy Program</a> Ongoing coaching, support and accountability inside our comprehensive group program.
If you&rsquo;re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point.
Other Links &amp; Resources
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.

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.