Why Your Training Plan Isn’t Enough: The Missing Piece to Smashing Your PB

❗️ Let’s get controversial! ❗️ For many years carbohydrate fueling targets during exercise have been set at around 90g per hour for endurance exercise. But recently, a paper was published in elite mountain marathon runners who pushed the limits and hit more aggressive targets of 120g of carbohydrate per hour, while running hard!  I’ve seen many age-group athletes boast about how they’ve hit this target or are trying to achieve this in their own training. But because I want you to have all the facts, I’ve dedicated this episode to explaining why this might not be the best idea for YOU. In this episode, I explain the research paper, the methodology, athlete characteristics and the findings with my Advanced Sports Dietitian critical thinking cap on.  I also take things one step further by explaining the practicalities of how this research could be applied to you, and why this is probably a mistake for many age-group triathletes.   Tune in for a different perspective and unbiased opinion on what’s the best way to fuel well and perform at your best as a triathlete.   LINKS: Link to original paper for some light reading 😆 : https://www.mdpi.com/2072-6643/12/5/1367 Viribay A, Arribalzaga S, Mielgo-Ayuso J, Castañeda-Babarro, Seco-Calvo J, Urdampilleta A. Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients 12(5), 1367, 2020. doi: 10.3390/nu12051367. Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. 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.

4 Aug 202221min

🎉🥂Holy crap we are 1! I can’t believe how fast the time has gone. 1 year ago we launched the Triathlon Nutrition Academy podcast out into the world! 52 episodes have reached your ear holes all around the world from my tiny cupboard in Brisbane, Australia.  To mark this momentous occasion, I asked the legend Stef Hanson to turn the microphone around and interview me on my own podcast! 🤣 There is no one more perfect for the role than the former chief of Witsup.   To celebrate, Stef asks me the deep questions: Why I started the podcast  What we’ve achieved in the last 12 months  Why I’m so passionate about spreading the evidence-based nutrition message The moment I realised I was in the right profession as a sports dietitian  My goals and aspirations for the podcast What I find challenging about podcasting and what I’ve learnt from my experiences so far Where the podcast is heading in the next 12 months   Tune in for a peek behind the scenes of the Triathlon Nutrition Academy podcast. The ONLY nutrition-specific podcast for triathletes IN THE WORLD 🌍 yewww! Thanks so much, @stefhansonproductions 💞   LINKS: Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. 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.

28 Juli 202229min

Not all protein powders are created equal. But what one is the best for endurance athletes?  As a Dietitian, I definitely have a food-first philosophy. It is incredibly easy to get enough protein from your diet without the need to supplement.  But there are some situations where a protein powder MAY be useful for certain athletes.    If you’re thinking about using protein powder, the three questions you need to ask yourself are: 1. Why am I using this? 2. Is it safe? 3. Is it necessary?   It’s all too easy to get caught up in clever marketing and the popular opinion that supplements are needed for optimal performance! Once you’ve answered these questions, the next step is choosing the best protein powder for you.  In a very saturated market, what should you look for when buying a protein powder?  All of these questions have been answered for you in this week's episode! Tune in to find out!   LINKS: Discount Codes: Use code TNA to get 10% off Pro4mance Get 10% off VPA Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. 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.

21 Juli 202218min

Despite not being a focus of the Triathlon Nutrition Academy program, weight loss, or body fat loss is a surprising side bonus for many of our athletes. Renee is a great example of how eating more strategically, instead of constantly trying to eat less and cutting carbs can lead to body fat loss, without really trying.  In this episode, Renee shares with you her nutrition journey prior to seeking support from an endurance sports dietitian specialist. She’s been on a big ride (pun intended) and has seen many nutritionists, dietitians, naturopaths etc. Some of the key light bulb moments she’s realised about eating for triathlon… You don’t have to count calories to lose weight💡 💡 Eating more carbohydrates hasn’t led to weight gain  💡 By eating more strategically around training, it’s easy to achieve your body composition goals  💡 Understanding how to fuel for swim, bike, run has led to more energy and better performance in training Doors are sneakily open for our email list subscribers to the Triathlon Nutrition Program right now! If you are not on the list (what have you been doing?!), head to and get your name on the list now. Then check your inbox for your secret invitation. Doors close again on Sunday the 17th of July at 7 pm AEST. Be quick!   LINKS: Subscribe to our email list: www.dietitianapproved.com/subscribe 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.

14 Juli 202230min

Triathlon is a crazy sport. You’re up early, home late and when you juggle work, family, and household jobs, it can be easy to let your relationship slide. Particularly through the build of a key race like 70.3 or Ironman where training hours are high. So often I see couples and families break down because of triathlon. It can put a huge strain on your relationship, particularly if your other half is not involved in the sport!Now this might seem completely left field for a triathlon nutrition podcast but bear with me! I’m here to help you, in any way I can. I’ve got the nutrition side covered (well mostly!) and I’m bringing in the big guns to help you in other areas.In this episode, I’m joined by Couples Therapist, Sexologist and Sex Therapist, Isiah McKimmie. She's sharing some really practical, actionable tips you can implement to stay connected with your partner and help your relationship thrive.Anyone can benefit from these great tips from Isiah. Whether you’re doing an Ironman or simply trying to balance all of the things in life.LINKS:​​Connect with Isiah on InstagramWebsite: www.isiah-mckimmie.com For your copy of Isiah's FREE Guide to Strengthening Your Relationship, click HERE Learn more about the 5 Love Languages and take a free quiz: HERE  Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30 am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.Learn more about the Triathlon Nutrition Academy Program: dietitianapproved.com/academyWebsite: 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.

7 Juli 202224min

How do you know if you’re eating enough to support training for three sports? The body is smart. It will give you some warning signs if you’re not fuelling properly. Some warning signs will be a light touch like a feather, others will be harder like a brick being thrown at you or louder still, like being hit by a truck 🚚. Here are a few signs you’re not eating enough: You’re not training well and/or your motivation to train is low You’re not recovering very well or quickly enough You keep getting annoying niggly injuries  You continuously get sick or can’t seem to shake things You have weird or exacerbated gastrointestinal issues Your menstrual function is light, irregular or completely absent (if not overridden by contraception) Your sex drive is reduced You have restriction and/or binging behaviours with food So what can you do about it? Tune in to find out! Join the Dietitian Approved Crew Facebook Group to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). First one coming up Thursday 7 July. Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related.   LINKS: 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.

30 Juni 202223min

Hydrogel technology is making a wave in the sports nutrition scene with products like Maurten hitting the market. But what is a hydrogel? And is it beneficial to endurance performance? Joining me on the podcast is exercise physiologist at the Australian Catholic University, Andy King. Andy co-authored the review paper on all of the research to date on hydrogels and their effect on endurance exercise performance. There is no one better suited to answer these questions for us!  In this episode we cover: What is a hydrogel? How does it work? Are there any negative effects of using a hydrogel compared to regular sports drinks and gels? What does the research to date say - Does a carbohydrate hydrogel improve exercise performance? Does a carbohydrate hydrogel improve gastrointestinal tolerance compared to regular sports drinks and gels? Is the premium price of hydrogel products worth the investment?   LINKS: Connect with Andy King on Twitter​​ Read Andy’s review paper HERE: Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise Read Josh’s paper here: Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance Join the to catch me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Dietitian Approved Crew Facebook Group Website: www.dietitianapproved.com Learn more about the Triathlon Nutrition Academy Program: www.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.

23 Juni 202230min

​​Are you sick of sucking back gels and sports drink all the time? Are you looking for more real food options to use during exercise? Over the years, I’ve definitely seen a movement away from commercial sports nutrition products to more real foods on the bike. But what types of foods are going to help your performance?  In this episode I walk you through: When is the best time to use real foods in training? What types of real foods are good for on the bike? What types of foods should you avoid on the bike? Where to find recipes to make your own bike fuel Get your copy of my Fuel Your Adventurerecipe book which includes evidenced-based, real food ideas that give you a good hit of carbohydrates, electrolytes and even protein. These recipes still provide enough fuel for what you need but the advantage of lots of other nutrients as well. I’ve even included some savoury options for those who just can’t stomach any more sweet.   LINKS: Join me LIVE on Coffee & Questions. On the first Thursday of every month at 8:30am AEST (Brisbane time). Come and pick my Advanced Sports Dietitian brain on anything endurance nutrition-related. Dietitian Approved Crew Facebook Group 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.

16 Juni 202218min