What Happened When I Did A Bioelectrical Impedance Analysis (BIA) Scan Before And After Training
Recently I did a fun little experiment on myself. I did a BIA (Bioelectrical Impedance Analysis) scan BEFORE a 1-hour gym session and again immediately AFTER. I was inundated with requests to share what happened and why I don’t recommend these scans. So here are the results: BEFORE TRAINING Weight: 61kg. The report suggested I needed to gain 1kg to get to 62kg Height: 169.8cm Skeletal Muscle Mass: 25.9kg Body Fat %: 23.1% Visceral Fat Level: 5 BMR: 1383kcal Bone Mineral Content: 2.95kg AFTER TRAINING Weight: 61.1kg. The report suggested I needed to lose 0.3kg to get to 60.8kg by increasing 0.7kg of muscle and decreasing 1kg of fat Height: 168.2cm - I shrunk Skeletal Muscle Mass: 25.4kg - I lost 0.5kg of muscle Body Fat %: 24.6%. Increased by 1.5%!! Gained 900g fat Visceral Fat Level: 6 - increased BMR: 1365kcal - decreased Bone Mineral Content: 2.84kg - decreased Hopefully, this highlights that these scans are not the best tool for monitoring changes in body composition. They are very easy to manipulate and results can vary significantly - up to 8% variance has been seen in the literature! If I can gain 900g of body fat, lose 500g of muscle and gain almost a centimetre in my arm circumference in an hour - what hope do you have of assessing accurate change over 4 weeks?! There is absolutely no point in measuring something if it cannot accurately track progress. Save your $. You’re welcome :) LINKS: Go back and listen to episode 32 on how BIA scans work and why I think they’re a waste of money HERE To book in to our monthly skin fold clinic in Brisbane - Book Online HERE Just three spots left for October. Join the waitlist for our next Triathlon Nutrition Academy opening: www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.
6 Okt 202218min
New research: Nuts contain up to 26% less calories than we thought they did
New research highlights the actual energy (kcal/kJ) absorbed from nuts was significantly less than what’s on the food label. The energy content of all food globally is done using the Atwater System - a system founded more than 120 years ago by Wilbur Atwater. But this system is flawed - it doesn’t take into consideration what happens inside our gut and how our body metabolises food. Nuts and seeds have a tough fibrous exterior. We don’t fully break them down to extract the energy from them or absorb the fat. A portion remains ‘locked’ into their fibrous cell walls and excreted out. In a new systematic review (presented at the Dietitians Australia conference but not yet published) from the research team at the University of Wollongong, 21 published studies on the topic were pulled together to summarise what we know so far. They discovered that: Almonds had 18.5 kilojoules per gram - 26% less than measured by the Atwater system Walnuts had 21.8 kilojoules per gram – 22% less than measured by the Atwater system Cashews had 20.5 kilojoules per gram - 14% less than measured by the Atwater system Pistachios had 22.6 kilojoules per gram - 5% less than measured by the Atwater system Which is an important reminder that calorie counting should be used as a tool rather than a strict mandate. So don’t be afraid to start including a healthy 30g (1.06 ounce) serving of mixed nuts and seeds on a daily basis! LINKS: For more on why I don’t think you need to calorie count as a triathlete, listen to Episode 59 HERE Read the 2012 study on almonds HERE Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.
29 Sep 202211min
Ultra355 Australia Race Report with Triathlon Nutrition Academy Athlete Jody Walker
Ultra355 is a 3-day endurance event not for the faint-hearted. Over three big days, you swim 5km, ride 300km and run 50km. Day 1 - 5km swim + 100km Bike Day 2 - 200km Bike Day 3 - 50km run Recently Triathlon Nutrition Academy athlete Jody Walker competed and not only finished as the first female overall, but also smashed a bunch of course records in the process. Woohoo!! So naturally, we asked her to jump on the podcast and share her experiences with you. What made her want to do Ultra355 What type of training prepares you for a 3-day endurance event What nutrition training did she have to do in the lead-up What strategies she implemented throughout the 3 days to ensure she could back up and go again despite being tired and fatigued Her advice for anyone thinking about doing Ultra355 To connect with Jody - Find her on Instagram LINKS: Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the show See omnystudio.com/listener for privacy information.
22 Sep 202240min
Why you don't need to count calories as a triathlete
Triathletes love data. But not all data is useful or beneficial to helping us reach our goals. Calorie counting is one of them. It can be overwhelming. And there are limitations to both estimating energy intake and energy expenditure - tune in to hear more on this! You don’t need to count calories and track everything you eat to be successful in the sport. Or to reach your ideal body composition. I can help you achieve your goals WITHOUT tracking calories. Does that make you heave a sigh of relief? If you want to learn to eat to fuel your body, without having to track everything that you put in your mouth, come and join us inside the Triathlon Nutrition Academy! \ Doors close TOMORROW at 6pm SHARP AEST Saturday 17th September until 2023!! Last call if you’re ready to feel supercharged! LINKS: Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.
15 Sep 202214min
The BIGGEST nutrition mistake triathletes are making (and how to avoid it)
Let’s be honest. There are many mistakes triathletes make with their nutrition. You need to understand how to recover properly for YOU - most triathletes suck at recovery nutrition (no offence). You also need to fuel properly DURING training. You need a different strategy for different types of sessions, where you are in your race season, what your goals are etc etc etc. I see a lot of triathletes under fuel because they think this will assist with weight loss. A recipe for disaster and still not getting to the ideal body composition you’re chasing. But the BIGGEST mistake triathletes make with their nutrition….is….. You’ll have to listen to find out 😜 Stay to the end for my solution to avoiding this big mistake! DOORS to the Triathlon Nutrition Academy OPEN TOMORROW!! Woohoo! LINKS: To learn more and join our program, head to www.dietitianapproved.com/academy Register for the Triathlon Nutrition Training Camp13-15th September www.dietitianapproved.com/camp Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: https://wwww.facebook.com/DietitianApproved Website: www.dietitianapproved.com The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.
8 Sep 202218min
How Triathlon Changed My Life with Sue Swindon
I believe in the power of nutrition. It really is the fourth leg! Putting on my Advanced Sports Dietitian's hat, I love to take the science and translate that into information and practical advice that triathletes can understand and trust - knowing it will help them to unlock their true potential - to train harder, recover faster and perform at their BEST. Within the Triathlon Nutrition Academy, the goal is to not just give triathletes nutrition advice for their next race or their next season - it's to have them understand nutrition and what that looks like for them - the WHY and the HOW - so they have that knowledge to take with them FOREVER! As triathlete and Triathlon Nutrition Academy foundation member, Sue Swindon, said so eloquently when I spoke to her recently, "Taryn you provide the "NO BS" approach to nutrition". And it's true - I'm not about quick fixes and diets. What we provide within the Triathlon Nutrition Academy is not just a quick fix, eight week challenge. We cut through the noise and give you that real understanding - something you can take with you forevermore! Take a listen to this week's podcast and see if you can relate to Sue's triathlon journey - from frustration, stress and confusion - to, now, a sense of understanding, empowerment, an excitement about food and nutrition, a joy of eating (for sport and for life) and a very real sense of community. DOORS OPEN SEPTEMBER 10th! LINKS: Register for the Triathlon Nutrition Training Camp13-15th September www.dietitianapproved.com/camp To save your seat at the Triathlon Workshop in BrisbaneSaturday September 3rd, 1-4pm www.dietitianapproved.com/triathlonworkshop Learn more about the Triathlon Nutrition Academy Program: www.dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved Website: www.dietitianapproved.com The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.
1 Sep 202220min
Why focusing on long-term health is so important for performance as a triathlete
Our body and our health are one of THE MOST important things in life. Yet why don’t we prioritise it? When we get stressed, busy and time-poor, nutrition is often the first ball that gets dropped. As you know, I’m a big advocate for nutrition. It’s the difference between a good athlete and an excellent athlete. Your body is the number one thing that will get you to the finish line. Yes, you have to train to get there too, but I encourage you to RESPECT your body and your health more. Your body is your temple. When you’re retired, it’s what you’ve got left. Let’s not ruin it now. Control the controllables – what you put in your mouth is controllable. Yet as triathletes, we get preoccupied with the latest gadgets and technology. This is your kick in the butt to invest in your body + health. It’s the only one you’ve got *rant over * DOORS OPEN SEPTEMBER 10th! LINKS: Register for the Triathlon Nutrition Training Camp13-15th September www.dietitianapproved.com/camp To save your seat at the Triathlon Workshop in BrisbaneSaturday, September 3rd, 1-4pm www.dietitianapproved.com/triathlonworkshop Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.
25 Aug 202221min
Triathlon Training Nutrition 101
When it comes to triathlon nutrition – there is A LOT you can do to maximise your performance. You probably how much there is you can do.don’t even realise My goal with this podcast is to get you to start thinking more about what you’re putting in your mouth. Because nutrition really is the fourth leg of triathlon. Once you’ve figured out the basics of swimming, cycling and running all together – nutrition is the next thing you need to turn your attention to, BEFORE you drop $20,000 on a new bike! This is your permission slip to invest in your health. After all, your body is what’s going to get you to the finish line faster. And the right nutrition NOW, will set you up for long term health in the future. So that when you’re old and can no longer do triathlon anymore, you haven’t done long term damage to your body. Tune in for my triathlon training nutrition 101 tips - the foundations you need to start implementing to get the competitive edge. To see how well you score on this front, and perhaps what areas you need to focus on to be better, take my Triathlon Nutrition Calculator quiz. www.dietitianapproved.com/triathlonnutritioncalculator TRIATHLON WORKSHOP - Brisbane, Australia If you live in Brisbane, Australia (or are happy to travel), come along to our live, in person Triathlon Workshop! Together with our resident exercise physiologist and triathlon strength and conditioning coach Huw Darnell, we are helping you get the competitive edge. Fast track your success in the sport with key pillars of movement you're probably not taking advantage of. Make sure you’re nailing your recovery nutrition with my 5 simple steps. When: Saturday September 3rd, 1-4pm To save your seat and get the details, head to www.dietitianapproved.com/triathlonworkshop LINKS: Website: www.dietitianapproved.com Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved Support the showSee omnystudio.com/listener for privacy information.
18 Aug 202222min
