Top 10 Superfoods for Endurance Athletes

At this time of year, people often find themselves at a crossroads in their nutrition journey. It's the holiday season, and it can be easy to give in to the festivities, thinking you’ve earnt a break.    It’s also the time when people resort to weird and unusual nutrition strategies in an attempt to maintain control. From detoxes and diets to intermittent fasting and punishing exercise routines, we've seen it all. The result? A nutritional rollercoaster that takes you from deprivation to overindulgence in an instant.    To set you up for the rapidly approaching silly season, I’ve got some strategies to help you maintain control, rebalance your nutrition and get out of a nutrition funk, quick!   🎁 As a gift to you, I've put together a short, manageable and entirely achievable 3-day reset meal plan.    Sometimes, all it takes is 3 days to get out of a funk and back on track with your nutrition. We created this guide to help you re-focus on what's important and build some momentum, without needing a crazy, restrictive detox or diet.   Here's what you get inside:   ✅ A 3-day healthy eating meal plan  ✅ A shopping list to ensure you have everything you need  ✅ Exact recipes to follow (freebies from our recipe database) ✅ Nutrition information and breakdown provided  ✅ Dietitian-developed for long term health and well-being  ✅ Absolutely no fad diets or detoxes in sight! >> Grab my free 3-day reset at dietitianapproved.com/reset   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 custodians 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.See omnystudio.com/listener for privacy information.

26 Okt 202324min

When it comes to swimming nutrition, there is no one more knowledgeable or qualified than Aussie Sports Dietitian Greg Shaw. He is an ex-swimmer himself, the sports dietitian lead for Swimming Australia and has worked with swimming for 20 years. He wrote the paper on Nutrition Considerations for Open Water Swimming and kindly shares so many knowledge bombs with us during this episode.   The physiology of swimming and what this means for your nutrition What are the nutritional challenges at longer 10km open water distances? At what point does open water swimming become glycogen depleting? Do you need to carbohydrate load for long, endurance, open water swims? Practical feeding strategies in open water swims including the specific vessels you use. Sweat rates when swimming in different water temperatures What to start preparing for 6 months out from a 10km open water race. Should you swim 10km in training before racing 10km? Troubleshooting tips if you swallow lots of salty water in your race.   Tune in for a mindblowing episode with the world's best.   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 custodians 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.See omnystudio.com/listener for privacy information.

19 Okt 202329min

Kelly Estes from Idaho Falls in the USA has been busy the last 18 months. He retired in 2022 after a 34-year career as a division director in the nuclear industry and prior to that, was in the US army for 20 years.   After giving up his desk job, Kelly knew he wanted to look after his health and be more active. He found a love for triathlon and has been working his way up to his first full distance race at Ironman California next weekend.   As an engineer by trade, Kelly loves a good spreadsheet, data, trends and like most triathletes, wants to do the best he can with his training and nutrition. He’s found the perfect combination with TriDot and the Triathlon Nutrition Academy.   So what has Kelly been working on with training and nutrition to build to his first Ironman? Tune in to find out!   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 custodians 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.See omnystudio.com/listener for privacy information.

12 Okt 202338min

Did you know that 20-45% of the global population is sleep deprived?!   We know how important sleep is for us and the many negative outcomes associated with insufficient sleep. We also know that caffeine intake too close to bedtime affects our subsequent sleep - both the quality and duration. But what we didn’t know exactly until recently was how much caffeine is problematic and how close to bedtime is too close.   Introducing a NEW research study that has clearly quantified both caffeine dose and timing to ensure our sleep is not affected.     Tune in to dive into the results and recommendations to help you perform at your best in the sleep department! Without having to ditch your beloved cup of coffee.   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 custodians 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.See omnystudio.com/listener for privacy information.

5 Okt 202317min

Welcoming the legendary Liz Blatchford back on the podcast for Part 2 of our Female Athlete Series! In this episode she is sharing her immense knowledge and experience not only as an elite female athlete with a long and prosperous 18 year professional career, but now also as a triathlon coach to women.    If you haven’t yet, go back and listen to episode 107 - Part 1 of the Female Athlete Series: Physiological Differences Between Male and Female Triathletes    In this episode we dive into:   Why do women need to train differently to men? Lesson’s she learnt from her career she now takes into her coaching Practical strategies to listen to your body and adjust training if needed How do you plan a program for a female athlete? Considerations for training during different phases of the menstrual cycle Considerations for Oral Contraceptive users  Coaching perimenopausal and menopausal women Training differences of older vs. younger triathletes  The importance of open communication with your coach   LINKS   Learn more about working with Liz Blatchford at RPG Coaching: rpgcoaching.com   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/DietitianApprovedSee omnystudio.com/listener for privacy information.

28 Sep 202326min

Using data to track your triathlon training is incredibly easy with the technology available today.  But tracking is one thing, understanding the data and using it to make better decisions is a different story.    Joining me on the podcast is triathlon coach Gerard Donnelly from Trivelo Coaching. He’s been coaching athletes for 35 years and has seen technology evolve over that time. He shares his expertise on:    Why you should use data for training How do you test your fitness and how often should you do it? What metrics should we focus on? What technology is worth investing in? Most importantly, what do you do with the data once you have it? Should you learn how to train by feel and how do you do that? Is there a sweet spot between data-driven training and training by feel? Any advice for the female triathlete who may wake up and feel absolutely on fire one day, then completely rubbish the next?   LINKS To Connect with Gerard at TriVello Coaching: Website: trivelocoaching.com.au Instagram: @trivelocoaching Listen to the Train Smarter, Race Faster Podcast   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 custodians 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.See omnystudio.com/listener for privacy information.

21 Sep 202346min

Michael Baker from Custom Bike Fit is on a mission to help 1 million athletes feel more comfortable on their bikes.    He’s done more than 10,000 hours of professional bike fitting and is a triathlete himself. With 10 years of experience working with triathletes, he gets it and kindly shares lots of practical and zero cost tips with us to get you riding faster with less pain.   Things you should do before buying a bike How to find the right saddle and feel comfortable on it as quickly as possible How to fix foot pain and burning feet Crank length - how to get the right length for you How do you know if your handlebars are in the right position Hydration set ups to maximise your fuelling and aerodynamics    No matter where you are in the world, you can get help with your position with Michael’s New Course - Bike Fit Yourself   Already a bargain at $99AUD. Use our Code: F8JH6YC to get an additional 15% off through September!   LINKS   Connect with Michael: Instagram @custombikefitWebsite: custombikefit.com Email: setup@custombikefit.com   To get instant access to over 150 Sports Dietitian developed recipes to fuel the active body, head to dietitianapproved.com/recipedatabase   To feel like a rockstar and have a Sports Dietitian plan an entire years worth of dinners for you, coupled with the recipe to follow and a shopping list to get everything you need head to: dietitianapproved.com/MenuPlanning   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 custodians 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.See omnystudio.com/listener for privacy information.

14 Sep 202336min

Back on the podcast is Dr Hayley Dickinson, founder of Eat for You.   As a fellow food science nerd, she shares her knowledge on all things organic food. We cover:   What does organic mean? Why is organic food so much more expensive? Is the term organic regulated? Is organic nutritionally better for us? What to look out for if you want to choose organic food   To get the dirty dozen and clean 15 lists of fruits and vegetables to be mindful of when it comes to contamination with herbicides and pesticides, head to: dietitianapproved.com/organic    LINKS Eat For You Website: eatforyou.com.au Instagram: @_eatforyou   To get instant access to over 150 Sports Dietitian developed recipes to fuel the active body, head to dietitianapproved.com/recipedatabase   To feel like a rockstar and have a Sports Dietitian plan an entire years worth of dinners for you, coupled with the recipe to follow and a shopping list to get everything you need head to: dietitianapproved.com/MenuPlanning   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 custodians 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.See omnystudio.com/listener for privacy information.

7 Sep 202323min