The big question on so many endurance athletes lips - should I try the low carb high fat diet to improve performance? Maybe you’ve had a coach feel successful with this method or maybe you’ve watched a persuasive documentary on one of the streaming services. 

To answer this big question, I brought in the big guns, Professor Louise Burke OAM. Affectionately dubbed the godmother of sports nutrition, she is an Australian sports dietitian with over 40 years of experience! She is the author of over 350 papers in peer reviewed journals and book chapters and is the brains behind the Supernova research series looking at the LCHF diet in elite race walkers.



On the podcast, I asked her the big questions:
Why are we so obsessed with the LCHF diet & endurance performance?
What did Supernova 1-6 tell us about the effects of a low carb, high fat diet on endurance performance?
What happens physiologically during fat adaptation vs carbohydrate fuelling?
How long does it take to fat adapt yourself?
Why do fat adapted athletes then fuel with carbohydrate on race day?
How long does it take to go from fat adaptation to efficient carbohydrate fuelling?
In one word - does the Low Carb High Fat diet enhance endurance performance? 



Tune in! It’s a goodie!





LINKS:

Connect with Louise Burke on Twitter

To get your nerd on, dive deeper into some of the more recent LCHF literature with these key papers:
2021. Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability

https://pubmed.ncbi.nlm.nih.gov/32697366/
2021. Ketogenic low-CHO, high-fat diet: the future of elite endurance sport?
https://pubmed.ncbi.nlm.nih.gov/32358802/

2020. Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible

https://pubmed.ncbi.nlm.nih.gov/32497061/



Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:

dietitianapproved.com/triathlonnutritioncalculator



Website:www.dietitianapproved.com

Instagram: @Dietitian.Approved@triathlonnutritionacademy

Facebook:www.facebook.com/DietitianApproved



The Triathlon Nutrition Academy is a podcast by Dietitian Approved

The big question on so many endurance athletes lips - should I try the low carb high fat diet to improve performance? Maybe you’ve had a coach feel successful with this method or maybe you’ve watched a persuasive documentary on one of the streaming services. 
To answer this big question, I brought in the big guns, Professor Louise Burke OAM. Affectionately dubbed the godmother of sports nutrition, she is an Australian sports dietitian with over 40 years of experience! She is the author of over 350 papers in peer reviewed journals and book chapters and is the brains behind the Supernova research series looking at the LCHF diet in elite race walkers.
 
On the podcast, I asked her the big questions:
<ul>
<li aria-level="1">Why are we so obsessed with the LCHF diet &amp; endurance performance?</li>
<li aria-level="1">What did Supernova 1-6 tell us about the effects of a low carb, high fat diet on endurance performance?</li>
<li aria-level="1">What happens physiologically during fat adaptation vs carbohydrate fuelling?</li>
<li aria-level="1">How long does it take to fat adapt yourself?</li>
<li aria-level="1">Why do fat adapted athletes then fuel with carbohydrate on race day?</li>
<li aria-level="1">How long does it take to go from fat adaptation to efficient carbohydrate fuelling?</li>
<li aria-level="1">In one word - does the Low Carb High Fat diet enhance endurance performance? </li>
</ul>
 
Tune in! It’s a goodie!
 
LINKS:
Connect with Louise Burke on <a href="https://twitter.com/louisemburke">Twitter</a>
To get your nerd on, dive deeper into some of the more recent LCHF literature with these key papers:
<ul>
<li aria-level="1">2021. Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability</li>
</ul>
<a href="https://pubmed.ncbi.nlm.nih.gov/32697366/">https://pubmed.ncbi.nlm.nih.gov/32697366/</a>
<ul>
<li aria-level="1">2021. Ketogenic low-CHO, high-fat diet: the future of elite endurance sport? <a href="https://pubmed.ncbi.nlm.nih.gov/32358802/">https://pubmed.ncbi.nlm.nih.gov/32358802/ </a>2020. Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible</li>
</ul>
<ul></ul>
<a href="https://pubmed.ncbi.nlm.nih.gov/32497061/">https://pubmed.ncbi.nlm.nih.gov/32497061/</a>
 
Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:
<a href="https://www.dietitianapproved.com/triathlonnutritioncalculator">dietitianapproved.com/triathlonnutritioncalculator</a>
 
Website: <a href="http://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

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 Low Carb, High Fat Diet_ Is it beneficial for endurance performance? with Professor Louise Burke

Here’s the truth about triathlon race nutrition…

Failing to plan is planning to fail. So many triathletes completely wing it when it comes to race nutrition. They’re not prepared at all or it’s way too late. They haven’t practised and rehearsed and that can end badly on race day. You spend months training in preparation for the big day - why would you leave something like race day nutrition to chance?

If you want to be successful on race day, whatever that looks like for you - you need to start preparing early. When do you start planning? That will depend on the distance you’re racing.

Tune in for my dietitian approved tips to get organised with your race nutrition plan depending on the next event you’re preparing for. We know that athletes with a plan perform better than those that don’t.

Connect with me here:

To learn more about theTriathlon Nutrition Academy, head HERE | www.dietitianapproved.com/academy

See behind-the-scenes action on Instagram:www.instagram.com/dietitian.approved

Follow along on Facebook:www.facebook.com/DietitianApproved

Join our FREE Dietitian Approved Crew Facebook group:facebook.com/groups/DietitianApprovedCrew

Enjoying the podcast?

Let me know what you loved about it and what you learnt by tagging me @dietitian.approvedon Instagram!

Here’s the truth about triathlon race nutrition…
Failing to plan is planning to fail. So many triathletes completely wing it when it comes to race nutrition. They’re not prepared at all or it’s way too late. They haven’t practised and rehearsed and that can end badly on race day. You spend months training in preparation for the big day - why would you leave something like race day nutrition to chance?
If you want to be successful on race day, whatever that looks like for you - you need to start preparing early. When do you start planning? That will depend on the distance you’re racing.
Tune in for my dietitian approved tips to get organised with your race nutrition plan depending on the next event you’re preparing for. We know that athletes with a plan perform better than those that don’t.
Connect with me here:
To learn more about the Triathlon Nutrition Academy, head <a href="https://www.dietitianapproved.com/academy">HERE</a> | <a href="https://www.dietitianapproved.com/academy">www.dietitianapproved.com/academy</a>
See behind-the-scenes action on Instagram: <a href="https://www.instagram.com/dietitian.approved/">www.instagram.com/dietitian.approved</a>
Follow along on Facebook: <a href="https://www.facebook.com/DietitianApproved/">www.facebook.com/DietitianApproved</a>
Join our FREE Dietitian Approved Crew Facebook group: <a href="https://www.facebook.com/groups/DietitianApprovedCrew">facebook.com/groups/DietitianApprovedCrew</a>
Enjoying the podcast?
Let me know what you loved about it and what you learnt by tagging me <a href="https://www.instagram.com/dietitian.approved/">@dietitian.approved</a> on Instagram!

When Do You Start Planning Your Race Nutrition for a Triathlon Event

Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from complete novice to seasoned competitor.



Learning to Swim with YouTube:
Chris didn’t plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just completing the run leg to signing up for a full Ironman. It was a daunting task for someone with limited cycling experience and who couldn’t swim, but she didn’t back down. Chris taught herself to swim in a local pool by watching YouTube Videos! She tried to mimic their form and practised until she was confident enough to tackle the race.



Transformation through Dedication:
Chris's journey goes beyond athletic achievements, delving into a transformative shift in her health and well-being. She’s candid about her battles with obesity and low-self esteem that drove her to start a significant weight-loss journey.

Body transformations aren’t something we discuss a lot because they aren’t the purpose of the Triathlon Nutrition Academy. My goal is to teach athletes how to fuel and eat properly, which can have this as an effect. However, it’s an important part of Chris’s story that shows her power of determination and the shift in her priorities as she learned more about health and fitness.



Embracing Nutrition as the Fourth Leg of Triathlon:
As Chris progressed deeper into Triathlon, the importance of nutrition became evident. Through the Triathlon Nutrition Academy, Chris learned valuable lessons about fueling her body for optimal performance. She’s tracking nutrient intake, planning meals, and consciously building healthy nutrition habits.

One of her biggest changes was embracing carbohydrates in her diet. Before the Academy, she viewed them as the enemy, but she now appreciates the vital role they play in fuelling her body as an endurance athlete.

Another big change was eating more fruit and vegetables and a larger variety of them. She used to keep things simple with chicken & broccoli and filled in the nutritional gaps with supplements. Now she eats a huge variety of nourishing food in her diet and gets the nutrients she needs naturally, not from a pill.



Chris has made incredible progress and is a testament to the power of dedication, resilience, and self-belief in achieving athletic success. Many triathletes come from a similar dieting background to Chris, so I know her journey will resonate with a lot of you. She has built a solid foundation of nutrition and mindset that will support her to continue to push her limits. No matter what crazy goals she sets for herself.





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. 

Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from complete novice to seasoned competitor.
 
Learning to Swim with YouTube: Chris didn’t plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just completing the run leg to signing up for a full Ironman. It was a daunting task for someone with limited cycling experience and who couldn’t swim, but she didn’t back down. Chris taught herself to swim in a local pool by watching YouTube Videos! She tried to mimic their form and practised until she was confident enough to tackle the race.
 
Transformation through Dedication: Chris's journey goes beyond athletic achievements, delving into a transformative shift in her health and well-being. She’s candid about her battles with obesity and low-self esteem that drove her to start a significant weight-loss journey.
Body transformations aren’t something we discuss a lot because they aren’t the purpose of the Triathlon Nutrition Academy. My goal is to teach athletes how to fuel and eat properly, which can have this as an effect. However, it’s an important part of Chris’s story that shows her power of determination and the shift in her priorities as she learned more about health and fitness.
 
Embracing Nutrition as the Fourth Leg of Triathlon: As Chris progressed deeper into Triathlon, the importance of nutrition became evident. Through the <a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy,</a> Chris learned valuable lessons about fueling her body for optimal performance. She’s tracking nutrient intake, planning meals, and consciously building healthy nutrition habits.
One of her biggest changes was embracing carbohydrates in her diet. Before the Academy, she viewed them as the enemy, but she now appreciates the vital role they play in fuelling her body as an endurance athlete.
Another big change was eating more fruit and vegetables and a larger variety of them. She used to keep things simple with chicken &amp; broccoli and filled in the nutritional gaps with supplements. Now she eats a huge variety of nourishing food in her diet and gets the nutrients she needs naturally, not from a pill.
 
Chris has made incredible progress and is a testament to the power of dedication, resilience, and self-belief in achieving athletic success. Many triathletes come from a similar dieting background to Chris, so I know her journey will resonate with a lot of you. She has built a solid foundation of nutrition and mindset that will support her to continue to push her limits. No matter what crazy goals she sets for herself.
 
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.

The Low Carb, High Fat Diet_ Is it beneficial for endurance performance? with Professor Louise Burke

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