Key Nutrients for Masters Triathletes: Fuelling for Performance & Longevity

Not all gels are created equal! Some are definitely better than others but it also comes down to your personal preference on flavour, texture, cost and how gels fit into your overall race nutrition plan. In this episode I talk you through triathlon nutrition gels: What to look for when buying gels Can they be mixed with water? And what does Isotonic mean? Do gels need to be consumed all at once? Why do gels upset some athletes stomachs? Plus two suggestions on how to fix this How much do you need during endurance events? Alternatives to gels all together! Sports gels are a big minefield of information with new products coming on the market all the time. But I’m hoping this episode fast tracks your research when it comes to finding what’s best for you.If you're looking for more real food options to have during exercise, check out our Fuel Your Adventure recipe book here | Fuel Your Adventure LINKS: Get a copy of our Fuel Your Adventure Book 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 show   Dietitian Approved acknowledges the Traditional Owners 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 Okt 202122min

A lot of Ironman athletes want to lean up heading into their event to improve their power to weight ratio. But it can be a difficult balance between dropping body fat and still having enough energy to perform at training.    In this episode, I give you 7 tips to drop body fat without affecting performance in your next Ironman build.    Eat strategically Get a sports Dietitian Approved meal plan Let training drive the change Do it earlier rather than later You shouldn’t be race weight all year Slow and steady wins the race Track changes with skin folds -  not the scales Drop weight properly and you won’t fall into a hole, you’ll better maintain your energy levels and smash it come race day! 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   Dietitian Approved acknowledges the Traditional Owners 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 Okt 202124min

This episode is all about fuel rules for running. Fuelling on the move can be tricky so listen in as I give you practical strategies to help you eat on your feet. I would love for you to feel confident in your ability to fuel, without being worried about toilet stops, how you’re going to carry everything, or running out of energy in the back end of long runs or races.  If you are somebody that doesn't think they can tolerate nutrition when they're running, I promise you can! You just need to start slowly and practice. I encourage you to come up with a plan for your long runs depending on the distance, duration, intensity, the season you’re in and your goals. Start benefiting from proper fuelling so you can train hard, recover faster and perform at your best! To check how well you’re doing with your nutrition – download my FREE 50 point checklist to Triathlon Nutrition Mastery here: www.dietitianapproved.com/checklist   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 Dietitian Approved acknowledges the Traditional Owners 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 Okt 202117min

Dr Ben Desbrow is a Dietitian, Sports Dietitian and Associate Professor at Griffith Uni on the Gold Coast. In this episode I pick his brains on his research into alcohol and exercise, particularly his passion for beer. He helped answer the question on most athletes' minds, can you have a beer after a hard training session or race? He provides some evidence-based ideas around drinking alcohol and its effects on exercise performance. And provides practical tips to help you manage your post-race parties without destroying yourself.   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 Dietitian Approved acknowledges the Traditional Owners 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.

30 Sep 202159min

This episode is all about fuelling on the bike, or what I like to call ‘the rolling buffet’. Listen in if you’re a triathlete or cyclist that doesn’t fuel particularly well on the bike at the moment or you think it’s an area that you could improve on. I give you my so you don’t run the risk of bonking or hitting the wall, stress about getting dropped in hard bunchies or struggle to get off the couch after big sessions. Top 5 Tips for Fuelling on the Bike I give you some really practical strategies to help you with this key part of being a triathlete. If you’re looking for more real food options on the bike, check out my Fuel Your Adventure book. If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy! Doors are currently OPEN!!    LINKS: Fuel Your Adventure book: https://www.dietitianapproved.com/offers/MxABsUsH/checkout 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 Dietitian Approved acknowledges the Traditional Owners 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.

23 Sep 202120min

I am so excited to welcome fellow Advanced Sports Dietitian, Angelique Clark to the podcast! Angie is a female athlete nutrition expert and delivered so many gold nuggets in this episode. Historically a lot of sports nutrition research has been in the male population, so it’s exciting to see the explosion of female athlete papers published in the last 12 months. As an emerging area of research, Angie has her finger on the pulse to translate the deep science into practical nutrition advice.   In the episode we talked about: The menstrual cycle and how our hormones change across the month.  What these changing hormones might mean for our nutrition across the cycle Some of the important nutrients for female athletes The importance of adequate energy availability Should women get different sport and exercise science advice or support than men? PLUS so much more! SHOW NOTES: www.dietitianapproved.com/8   LINKS: To find out more about Angie head to www.angeliqueclark.com.au Follow her on Instagram @ angeliqueclark_nutrition and Facebook www.facebook.com/angeliqueclarknutrition 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.

16 Sep 202151min

I feel so honoured to be able to speak with Olympic and Paralympic coach Dan Atkins on the podcast. Coming to you live from day 1 of hotel quarantine following the Paralympic Games in Tokyo.   As the Gold Coast Performance Centre coach of Matthew Hauser, Jaz Hedgeland, reserve Brandon Copeland, Lauren Parker, Katie Kelly and her guide Briarna Silk, he provides some fantastic insight from the ground into what Tokyo Triathlon and Para-triathlon was like.    Dan will do anything for his athletes to provide the right platform and environment to support them to perform at their best. He only wants the best for everyone around him and sacrifices so much to do this.    In the episode we talked about: What the preparation involved knowing Tokyo would be hot What it was like travelling to the Olympics during a global pandemic What his experiences were for his first Olympics and the debutant athletes as well  Insights into the men’s and women’s Triathlon race results How the Paralympics compared to the Olympics What’s next for our Australian Triathlon and Para-Triathlon team PLUS so much more! I really hope you enjoy it and join me in standing proudly behind our Aussie athletes who went over there and performed at their best SHOW NOTES: www.dietitianapproved.com/7   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 Dietitian Approved acknowledges the Traditional Owners 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.

9 Sep 202157min

Are you the type of runner that knows exactly where every public toilet is along your route? Don’t worry - you are not alone! 30-50% of athletes regularly suffer from gastrointestinal (GI) problems while exercising. Far too common among endurance athletes, GI symptoms include nausea, cramps, bloating, wind, vomiting, diarrhoea and urgency. It seems that the frequency, intensity and severity of these symptoms increases as the event distance increases. So why exactly does it happen? And what can you do to prevent runners gut? In this episode I share my top tips to help you. Tune in to find out! If you’re sick of choosing running routes based on toilet availability, come and join me inside the Triathlon Nutrition Academy! Doors open on the 19th of September 2021 SHOW NOTES: www.dietitianapproved.com/6   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   Dietitian Approved acknowledges the Traditional Owners 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.    References 1. de Oliviera EP, Burini RC. Food-dependent, exercise-induced gastrointestinal distress. Journal of the International Society of Sports Nutrition. 2011; 8: p12. 2. de Oliviera EP, Burini RC. Carbohydrate-Dependent, Exercise-Induced Gastrointestinal Distress. Nutrients. 2014; 6: 4191-4199. 3. Pfeiffer B et al. Nutritional Intake and Gastrointestinal Problems during Competitive Endurance Events. Medicine & Science in Sports & Exercise. 2012; 44(2): p344-351. 4. Sessions J et al. Carbohydrate gel ingestion during running in the heat on markers of gastrointestinal distress. European Journal of Sport Science. 2016; 16(8): p1064-1072. 5. Hansen EA et al. Improved Marathon Performance by In-Race Nutritional Strategy Intervention. International Journal Sport Nutrition and Exercise Metabolism. 2014; 24: p645-655. 6. Cox GR, Clark SA, Amanda J. Cox AJ, Halson SL, Hargreaves M, Hawley JA, Jeacocke N, Snow RJ, Yeo WK, Burke LM. Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling. Journal of Applied Physiology. 2010 109(1); p126-134 DOI: 10.1152/japplphysiol.00950.2009 7. Lambert GP, Lang J, Bull A, et al. Fluid tolerance while running: effect of repeated trials. International Journal of Sports Medicine. 2008; 29: p878–82. 8. Cunningham KM, Horowitz M, Read NW. The effect of short-term dietary supplementation with glucose on gastric emptying in humans. British Journal of Nutrition. 1991; 65: (15–9). 9. de Oliveira, E. P., Burini, R. C., Jeukendrup, A. 2014. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Medicine 44 Suppl 1: S79-85.   Support the show (https://paypal.me/DietitianApprovedAU)See omnystudio.com/listener for privacy information.

2 Sep 202119min