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

Why You’re a Tired Triathlete All the Time and How to Find More Energy

Most triathletes are working their nutrition list backwards. They start at number eight and skip one through seven entirely.

In Episode 229 I walked you through the first four things I fix with every triathlete I work with. The big rocks. This is Part 2, and it picks up at number five. If you have not heard 229 yet, go and listen to that one first, because these next four do not work without the foundations underneath them.

Number five is your hydration and electrolytes, which most athletes think they have sorted and almost never do. Number six is the three micronutrients that quietly put a ceiling on everything else. Number seven is your race nutrition strategy, which is a lot more than deciding which gel you are taking. And number eight is the fun stuff, the sprinkles on the icing on your cake, which is exactly where nearly everybody wants to start.

WHAT YOU WILL TAKE AWAY
Why one standalone sweat test is not a number you can set and forget for life
The three micronutrients that determine whether you can train and race well, and why supplementing blindly is the wrong first move
What a race nutrition strategy actually involves, and why practising your fuel is not the same as practising it at race intensity
The full roll call of supplements and gadgets triathletes ask me about, and where they genuinely belong in the order
Why your recovery nutrition does not finish when you cross the finish line
The order I would work through all eight in, so you get the best bang for your buck

TIMESTAMPS:

01:26 Hydration, sodium and sweat testing for triathletes
04:57 Iron, calcium and vitamin D for endurance athletes
08:59 Race nutrition strategy and recovery after racing
13:36 Performance supplements and what actually works
18:52 How to fix your triathlon nutrition in order

WANT ALL EIGHT BUILT OUT PROPERLY, IN THE RIGHT ORDER, FOR YOU?

That is exactly what the Triathlon Nutrition Academy is. It is not a meal plan and it is not one size fits all. It is me teaching you how to build your own nutrition strategy around your training, your race schedule and your actual life, so you walk out knowing how to do this for yourself for the rest of your racing life. We open the doors a few times a year. Get your name on the list at dietitianapproved.com/academy so you know the moment they open.

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

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

Most triathletes are working their nutrition list backwards. They start at number eight and skip one through seven entirely.
In&nbsp;<a href="https://www.dietitianapproved.com/podcast/episode-229">Episode 229</a> I walked you through the first four things I fix with every triathlete I work with. The big rocks. This is Part 2, and it picks up at number five. If you have not heard <a href="https://www.dietitianapproved.com/podcast/episode-229">229</a> yet, go and listen to that one first, because these next four do not work without the foundations underneath them.
Number five is your hydration and electrolytes, which most athletes think they have sorted and almost never do. Number six is the three micronutrients that quietly put a ceiling on everything else. Number seven is your race nutrition strategy, which is a lot more than deciding which gel you are taking. And number eight is the fun stuff, the sprinkles on the icing on your cake, which is exactly where nearly everybody wants to start.
WHAT YOU WILL TAKE AWAY
<ul>
<li>Why one standalone sweat test is not a number you can set and forget for life</li>
<li>The three micronutrients that determine whether you can train and race well, and why supplementing blindly is the wrong first move</li>
<li>What a race nutrition strategy actually involves, and why practising your fuel is not the same as practising it at race intensity</li>
<li>The full roll call of supplements and gadgets triathletes ask me about, and where they genuinely belong in the order</li>
<li>Why your recovery nutrition does not finish when you cross the finish line</li>
<li>The order I would work through all eight in, so you get the best bang for your buck</li>
</ul>
TIMESTAMPS:
01:26 Hydration, sodium and sweat testing for triathletes 04:57 Iron, calcium and vitamin D for endurance athletes 08:59 Race nutrition strategy and recovery after racing 13:36 Performance supplements and what actually works 18:52 How to fix your triathlon nutrition in order
WANT ALL EIGHT BUILT OUT PROPERLY, IN THE RIGHT ORDER, FOR YOU?
That is exactly what the Triathlon Nutrition Academy is. It is not a meal plan and it is not one size fits all. It is me teaching you how to build your own nutrition strategy around your training, your race schedule and your actual life, so you walk out knowing how to do this for yourself for the rest of your racing life. We open the doors a few times a year. Get your name on the list at&nbsp;<a href="https://www.dietitianapproved.com/academy">dietitianapproved.com/academy</a> so you know the moment they open.
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://www.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 Next 4 Things I'd Fix If You Were My Athlete

You can get away with a fuelling gap over five hours. You cannot get away with it over 13.

Stepping up from 70.3 to Ironman is the exact moment most triathletes work out that their fuelling needs attention. Julie Whitton is 13 weeks out from Ironman Western Australia, her first full distance race after a decade of racing halves. She is a paramedic with New South Wales Ambulance, she has been a shift worker for 21 years, and she trains off a nine day roster that changes constantly. In this episode she takes Taryn through exactly what she has had to upgrade to get to that start line, and where the gaps showed up once the hours went up.

This is not a first Ironman story. This is the step up story, for the triathlete who already races 70.3 well and assumes that skill carries over.

 

IN THIS EPISODE
What changes in your bike and run fuelling numbers when a race goes from five hours to 13 hours
Why a small hourly shortfall you got away with at 70.3 compounds into a walk at full distance
The shift from liquid fuel to solid food on long rides, and the trap of swapping over too fast
How to gut train on gels without hitting flavour fatigue weeks before race day
What Julie was doing at 70.3 that stopped working the moment the volume climbed
Why she moved her recovery from 90 percent to 100 percent, and what that changed in her week
Fuelling your body for what you want it to do rather than for how you want it to look

 

TIMESTAMPS

04:37  Training for Ironman around shift work
07:12  Bike fuelling from 70 to 80 grams
13:25  Run fuelling and flavour fatigue
17:35  What stopped working at full distance
23:35  Fuelling for performance not appearance

 

ABOUT JULIE WHITTON

Julie (Jules) Whitton is an age group triathlete and a paramedic with New South Wales Ambulance, where she has worked shift work for 21 years. She has been a Triathlon Nutrition Academy athlete since January 2023 and is now part of the Supercharged Squad. After a decade racing 70.3, she is stepping up to full distance at Ironman Western Australia on 6 December 2026. Julie was last on the show in Episode 119, Juggling Shift Work and Triathlon.

 

If you have a couple of halves behind you and a full quietly sitting on your list, the athletes who come unstuck are almost always the ones trying to learn how to fuel and how to train for 226 kilometres at the same time. Do one of those things first. Get your name on the list for our next cohort of the Triathlon Nutrition Academy at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy) and you will be the first to know when we open doors.

 

SUPPORT THE PODCAST [HERE](https://www.dietitianapproved.com/legend)

 

CONNECT WITH TARYN

[Website](https://www.dietitianapproved.com) 

[Instagram](https://www.instagram.com/dietitian.approved/)

[Facebook](https://www.facebook.com/DietitianApproved) 

[YouTube](https://www.youtube.com/@dietitianapproved)

 

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

You can get away with a fuelling gap over five hours. You cannot get away with it over 13.
Stepping up from 70.3 to Ironman is the exact moment most triathletes work out that their fuelling needs attention. Julie Whitton is 13 weeks out from Ironman Western Australia, her first full distance race after a decade of racing halves. She is a paramedic with New South Wales Ambulance, she has been a shift worker for 21 years, and she trains off a nine day roster that changes constantly. In this episode she takes Taryn through exactly what she has had to upgrade to get to that start line, and where the gaps showed up once the hours went up.
This is not a first Ironman story. This is the step up story, for the triathlete who already races 70.3 well and assumes that skill carries over.
&nbsp;
IN THIS EPISODE
<ul>
<li>What changes in your bike and run fuelling numbers when a race goes from five hours to 13 hours</li>
<li>Why a small hourly shortfall you got away with at 70.3 compounds into a walk at full distance</li>
<li>The shift from liquid fuel to solid food on long rides, and the trap of swapping over too fast</li>
<li>How to gut train on gels without hitting flavour fatigue weeks before race day</li>
<li>What Julie was doing at 70.3 that stopped working the moment the volume climbed</li>
<li>Why she moved her recovery from 90 percent to 100 percent, and what that changed in her week</li>
<li>Fuelling your body for what you want it to do rather than for how you want it to look</li>
</ul>
&nbsp;
TIMESTAMPS
04:37 &nbsp;Training for Ironman around shift work 07:12 &nbsp;Bike fuelling from 70 to 80 grams 13:25 &nbsp;Run fuelling and flavour fatigue 17:35 &nbsp;What stopped working at full distance 23:35 &nbsp;Fuelling for performance not appearance
&nbsp;
ABOUT JULIE WHITTON
Julie (Jules) Whitton is an age group triathlete and a paramedic with New South Wales Ambulance, where she has worked shift work for 21 years. She has been a Triathlon Nutrition Academy athlete since January 2023 and is now part of the Supercharged Squad. After a decade racing 70.3, she is stepping up to full distance at Ironman Western Australia on 6 December 2026. Julie was last on the show in Episode 119, Juggling Shift Work and Triathlon.
&nbsp;
If you have a couple of halves behind you and a full quietly sitting on your list, the athletes who come unstuck are almost always the ones trying to learn how to fuel and how to train for 226 kilometres at the same time. Do one of those things first. Get your name on the list for our next cohort of the Triathlon Nutrition Academy at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy) and you will be the first to know when we open doors.
&nbsp;
SUPPORT THE PODCAST [HERE](https://www.dietitianapproved.com/legend)
&nbsp;
CONNECT WITH TARYN
[Website](https://www.dietitianapproved.com)&nbsp;
[Instagram](<a href="https://www.instagram.com/dietitian.approved/)">https://www.instagram.com/dietitian.approved/)</a>
[Facebook](https://www.facebook.com/DietitianApproved)&nbsp;
[YouTube](https://www.youtube.com/@dietitianapproved)
&nbsp;
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

How to Fuel an Ironman When You've Only Ever Raced 70.3

Are you paying up to $5.20 a gel because that is what they hand out on course?

Maurten, Precision Fuel and Hydration and SIS Beta Fuel are the three gels I get asked about more than any others. So I put them side by side and worked out what is actually in the packet, what each one costs you per 100 grams of carbohydrate, and whether that price gap buys you anything at all. No brand has paid me a cent to talk about them. I am Switzerland when it comes to sports nutrition products.

One of these gels costs roughly two thirds more than another for the exact same gram of carbohydrate. Whether that is money well spent comes down to three things most triathletes have never been taught to look for.

 

WHAT YOU WILL TAKE AWAY
What is actually inside each gel: carbohydrate, sodium, calories, caffeine and the main ingredients
What it costs to fuel at 90 grams of carbohydrate an hour on each brand, in both Aussie and US dollars
What the glucose to fructose ratio means in plain English, and the carbohydrate rate you need to be hitting before it matters to you
Whether the hydrogel does what the marketing implies it does
Which gel makes sense for Sprint, Olympic, 70.3 and full distance racing
How to read a sports nutrition label so you are not at the mercy of whoever has the biggest marketing budget

 

STUDIES MENTIONED
Currell, K., & Jeukendrup, A. E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine & Science in Sports & Exercise, 40(2), 275 to 281. [https://doi.org/10.1249/mss.0b013e31815adf19](https://doi.org/10.1249/mss.0b013e31815adf19)
O’Brien, W. J., & Rowlands, D. S. (2011). Fructose-maltodextrin ratio in a carbohydrate-electrolyte solution differentially affects exogenous carbohydrate oxidation rate, gut comfort, and performance. American Journal of Physiology-Gastrointestinal and Liver Physiology, 300(1), G181 to G189. [https://doi.org/10.1152/ajpgi.00419.2010](https://doi.org/10.1152/ajpgi.00419.2010)

 

ALSO MENTIONED
Episode 47: What is a Hydrogel? Does it improve endurance performance, with Andy King. [Listen here](https://www.dietitianapproved.com/podcast/episode-47)

 

The exact gel you use is the last 5% of your race nutrition strategy. If you want the other 95%, the Triathlon Nutrition Academy is my nine month education program that teaches you how to fuel your training week, train your gut and build a race plan that is uniquely yours. Doors open again soon, so register your interest at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy).

 

SUPPORT THE PODCAST (https://www.dietitianapproved.com/legend)

 

CONNECT WITH TARYN

[Website](https://www.dietitianapproved.com) | [Instagram](https://www.instagram.com/dietitian.approved/) | [Facebook](https://www.facebook.com/DietitianApproved) | [YouTube](https://www.youtube.com/@dietitianapproved)

 

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

Are you paying up to $5.20 a gel because that is what they hand out on course?
Maurten, Precision Fuel and Hydration and SIS Beta Fuel are the three gels I get asked about more than any others. So I put them side by side and worked out what is actually in the packet, what each one costs you per 100 grams of carbohydrate, and whether that price gap buys you anything at all. No brand has paid me a cent to talk about them. I am Switzerland when it comes to sports nutrition products.
One of these gels costs roughly two thirds more than another for the exact same gram of carbohydrate. Whether that is money well spent comes down to three things most triathletes have never been taught to look for.
&nbsp;
WHAT YOU WILL TAKE AWAY
<ul>
<li aria-level="1">What is actually inside each gel: carbohydrate, sodium, calories, caffeine and the main ingredients</li>
<li aria-level="1">What it costs to fuel at 90 grams of carbohydrate an hour on each brand, in both Aussie and US dollars</li>
<li aria-level="1">What the glucose to fructose ratio means in plain English, and the carbohydrate rate you need to be hitting before it matters to you</li>
<li aria-level="1">Whether the hydrogel does what the marketing implies it does</li>
<li aria-level="1">Which gel makes sense for Sprint, Olympic, 70.3 and full distance racing</li>
<li aria-level="1">How to read a sports nutrition label so you are not at the mercy of whoever has the biggest marketing budget</li>
</ul>
&nbsp;
STUDIES MENTIONED
<ul>
<li aria-level="1">Currell, K., &amp; Jeukendrup, A. E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine &amp; Science in Sports &amp; Exercise, 40(2), 275 to 281. [https://doi.org/10.1249/mss.0b013e31815adf19](https://doi.org/10.1249/mss.0b013e31815adf19)</li>
<li aria-level="1">O&rsquo;Brien, W. J., &amp; Rowlands, D. S. (2011). Fructose-maltodextrin ratio in a carbohydrate-electrolyte solution differentially affects exogenous carbohydrate oxidation rate, gut comfort, and performance. American Journal of Physiology-Gastrointestinal and Liver Physiology, 300(1), G181 to G189. [https://doi.org/10.1152/ajpgi.00419.2010](https://doi.org/10.1152/ajpgi.00419.2010)</li>
</ul>
&nbsp;
ALSO MENTIONED
<ul>
<li aria-level="1">Episode 47: What is a Hydrogel? Does it improve endurance performance, with Andy King. [Listen here](https://www.dietitianapproved.com/podcast/episode-47)</li>
</ul>
&nbsp;
The exact gel you use is the last 5% of your race nutrition strategy. If you want the other 95%, the Triathlon Nutrition Academy is my nine month education program that teaches you how to fuel your training week, train your gut and build a race plan that is uniquely yours. Doors open again soon, so register your interest at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy).
&nbsp;
SUPPORT THE PODCAST (https://www.dietitianapproved.com/legend)
&nbsp;
CONNECT WITH TARYN
[Website](https://www.dietitianapproved.com) | [Instagram](https://www.instagram.com/dietitian.approved/) | [Facebook](https://www.facebook.com/DietitianApproved) | [YouTube](https://www.youtube.com/@dietitianapproved)
&nbsp;
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

Why You’re a Tired Triathlete All the Time and How to Find More Energy

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