Key Nutrients for Masters Triathletes: Fuelling for Performance & Longevity

Eating for optimal health and performance doesn’t happen by accident. Think of the food choices you make when you’re time poor or in a rush… You’re more likely to get takeaway or eat out You’re more likely to grab and go whatever is available, quick and easy to fill a hole You’re more likely to eat a bowl of cereal for dinner You’re more likely to smash a protein shake after a session and go to bed without ticking all of your recovery boxes   Let me teach you some of the strategies I use to help my athletes eat better, even when they’re time-poor. A little bit of time spent in preparation and organisation goes a LONG way when you’re trying to juggle training, work and family commitments! If you learn something new and implement one or more of these strategies, please let me know! I’ll help you earn your organisation ninja black belt too 🥋😉    LINKS: Download a copy of my free Weekly Menu Planner Template here: https://www.dietitianapproved.com/planner Get my FREE Recipes here: https://www.dietitianapproved.com/recipes Get access to the Dietitian Approved Recipe Database here: https://www.dietitianapproved.com/recipedatabase Get a Dietitian to plan your dinner meals every week here: https://www.dietitianapproved.com/MenuPlanning Website: www.dietitianapproved.com Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: 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.

9 Juni 202219min

Now that the colder months are upon us, it’s time to be proactive with our nutrition for the best immune system defence. For active people, immune function plays a role not only in fighting off infections but also in promoting tissue repair to recover from exercise and injury. To function properly, the immune system requires lots of nutrients – both macro and micronutrients.  For a triathlete under a heavy training load, requirements are even higher putting you at risk of a suppressed immune system if you’re not meeting your needs. To help you stay well over the colder months, I’ve put together a few key points to keep you firing on all cylinders this winter!LINKS: Website: www.dietitianapproved.com Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: 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.

2 Juni 202217min

Caffeine is a well-established performance booster. Is it beneficial for endurance performance? Heck yes! But more does not equal better when it comes to caffeine supplementation. It’s about finding the lowest dose to give the greatest effect, without the negative effects. How is caffeine absorbed? How does caffeine work? What are the negative effects of too much caffeine? Where else can you get caffeine from without needing to use tea and coffee? Tune in to find out!   LINKS: Get 20% off Revvies by using the code 20TNA at checkout when you spend $20 or more. Australia: https://revviesenergy.com UK: https://revviesenergy.co.uk US: https://revviesenergy.us NZ: https://revviesenergy.co.nz Website: www.dietitianapproved.com Learn more about the Triathlon Nutrition Academy Program and join the waitlist here: 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.

26 Maj 202212min

I’m a big advocate for triathletes implementing strength into their training program, but not many do it! Maybe it’s because you’re worried about getting too sore, or putting on too much muscle mass and affecting your power to weight ratio, you have zero time, or maybe it’s because you have no idea what you should be doing! As an Advanced Sports Dietitian, this is not my area of expertise. So joining me on the podcast is Exercise Physiologist, Huw Darnell, who specialises in strength and rehabilitation for triathletes.  He has worked with many triathletes of all levels, from age-groupers to the elite. He does this through his online program, The Tristrong Performance Program which is the perfect way to get some qualified, evidence-based help in implementing some strength training into your program.  Huw is all about building bulletproof bodies that are injury resilient with greater capacity. Exactly what you need to be strong and injury-free heading into race season!   LINKS: Connect with Huw on Instagram  Learn More about working with Huw and the Tristrong Performance Program - and online strength, rehabilitation and injury prevention program to bulletproof your body Website: www.dietitianapproved.com Learn more about 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.

19 Maj 202238min

You've done the training, you’ve dialed in your nutrition, but what about your mind?  When it comes to racing, there is a lot you can do to prepare your body physically to perform at the best of your ability on the day. But if you haven’t got your mind switched on, then your race may not result in what you’re truly capable of. To help give you some practical strategies to mentally prepare yourself for your next triathlon race, I asked mindset and performance coach Trang Nguyen to join me on the podcast. She is also a qualified physiotherapist, Strength and Conditioning Coach, Running Coach and Personal trainer - talk about a high achiever!  She walks you through strategies to visualise your race goals, quieten down those pre-race nerves and ways to help you through a dark, pain cave hole during a race. So you can be confident you’ve given it your all, and achieved what you set out to on race day. Whether that’s standing on the top of the podium, hitting a new personal best or reaching the finish line of your very first race! If mindset is an area you need help with, connect with Trang on Instagram LINKS: Connect with Trang  Website: www.alignedperformance.com.au Listen to: Aligned Performance Podcast To work with me 1 on 1: www.dietitianapproved.com/services 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.

12 Maj 202232min

As an endurance athlete, calcium is a key nutrient you need to be on top of. Every. Single. Day.  Calcium is not only important for building strong bones and teeth, it’s also important for every single muscle contraction. If we’re not getting enough calcium from our diet, we borrow it from our bones. If this delicate balance is tipped in the wrong direction too often, we run the risk of having weak or porous bones. Not ideal! In the latest episode of the podcast, I dive into… What role calcium plays in our body Why calcium is so important for triathletes Where we get calcium from in our diet How much calcium do we need?  What factors affect calcium absorption You don’t need to be a dairy consumer to get enough calcium from your diet. But, if not, you do need to know where to get it from and ensure you’re hitting your targets, daily! If you’re ready to understand your calcium needs and ensure you’re hitting your daily targets with ease, join us inside the Triathlon Nutrition Academy. Join the waitlist to be the first in the door when we open again in September! Learn More HERE   LINKS: Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy To work with me 1 on 1: www.dietitianapproved.com/services 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.

5 Maj 202211min

Have you got a hot race coming up? Here’s some practical heat adaptation advice that actually works. Joining me on this episode is Physiologist Avish Sharma. He was the lead Physiologist for Triathlon Australia in the preparation for the Tokyo 2020 Olympics which always set to be a hot environment.  In this episode we talk about: Why would you want to heat adapt yourself? Who is it beneficial for? Are there any negative implications of heat adaptation? How do you heat adapt yourself? How long do the performance gains of heat acclimation last for? Practical suggestions if you have a hot race coming up like Cairns or Kona What to do if you live in a cooler environment but have to travel to a hot race?  Some suggestions for pre-cooling strategies you can implement to keep your core temperature down Avish has so many practical, evidence-based ideas here to help you with racing and training in the heat. If you’re ready to understand exactly what you need to be eating to support triathlon training and perform at your best, join us inside the Triathlon Nutrition Academy | Learn More HERE To connect with Avish, follow him on Twitter For further reading on heat acclimation, here are a few papers of interest: https://pubmed.ncbi.nlm.nih.gov/24444197/ Costa et al. 2012. Heat acclimation responses of an ultra-endurance running group preparing for hot desert-based competition. European Journal of Sports Science. Saunders et al, 2019. Special Environments: Altitude and Heat. International Journal of Sports Nutrition and Exercise Metabolism, 29: 210-219.https://pubmed.ncbi.nlm.nih.gov/30676138/Daane et al. 2017. Heat Acclimation Decay and Re-Induction: A Systematic Review and Meta-Analysis. Sports Medicine 48; 409-430https://link.springer.com/article/10.1007/s40279-017-0808-xLINKS: 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 Apr 202240min

When it comes to triathlon nutrition, there is a lot of crap out there! My passion is to cut through all the noise and give you practical, evidence-based information that actually works. To fast track your success as a time-poor triathlete.  Triathlon can be a very expensive and tech-heavy sport. You don’t just need stuff for one sport, you need stuff for three!  There are lots of gadgets and everything is upgradable -  costs that can add up quickly if you’re not careful. But when it comes to nutrition, people don’t value investing in their nutrition because it isn’t tangible. You don’t get a shiny new object for your money. But I would argue your body is the thing you need to spend the most on. You have it for life! There are so many things that can affect your long term health if you’re not putting the right things in. Listen in as I give you 3 nutrition rules every triathlete needs to abide by… If you’re ready to understand what you need to be eating to support triathlon training, join us inside the Triathlon Nutrition Academy. Doors are open until 6pm AEST on Sunday night!!   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.

21 Apr 202221min