Not All Sports Drinks Are Equal: Pure Race Fuel vs Electrolyte Hydration

What blood tests or biomarkers do you need to test as an active endurance athlete?   You may have seen lots of companies offering blood tests for triathletes lately and it can be hard to know if it’s worth doing or a complete waste of time.   As always, I think it’s important you’re equipped with some knowledge and understanding before doing something like this. So you can make informed decisions and, most importantly, understand the results and what to do about it.   In this episode I’ll explain: Why do routine blood tests as a triathlete? What things should you test for and why? When should you do blood tests and how frequently? How to interpret your results and how to rectify any abnormalities    Please note: this is not personal medical advice – see a sports physician if you’re not sure about you and your specific circumstances.   Download your free Blood Test Guide: www.dietitianapproved.com/blood-tests-for-triathletes   LINKS   Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy   Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   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.

11 Maj 202327min

Ultraman Australia A 3 day, ultra endurance event covering 515km (320 miles) of swim, bike and run. What does it take to prepare for an event like this? And what lessons do you learn about yourself after completing it? Denise Wilson, one of our Academy athletes shares her experience with you from her Ultraman Australia journey in 2022 and why she’s going back for more in 2024. What is she doing differently this time around? From a training and nutrition perspective. And what has she been working on to set her 2024 event up for success. Tune in to find out! To follow Denise’s Ultraman journey, find her on Instagram @den_wil19   LINKS Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist 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.

4 Maj 202328min

Meet Australian elite triathlete Emma Jeffcoat! ex-surf lifesaving Ironwoman athlete turned triathlete and all round legend. Emma’s achieved some pretty epic things in her relatively short triathlon career so far.  She represented Australia in her first Olympic Games in Tokyo 2020, placing 26th in the individual event and 9th in the mixed Team Relay. She was also named the Elite National Champion and Elite Super Sprint Champion by Triathlon Australia in 2021. Currently ranked 114 in the world (although she’s working hard to climb the ranks post-CO-VID), with 21 podiums and 13 wins under her belt! So what’s it like being an elite triathlete? What does a day in the life of Emma look like and importantly, how does she support that with nutrition? Emma shares very humbly her experiences, the ups and downs and everything in between on the journey to becoming the best Supercharged Triathlete she can be! Thanks to Emma for being our first ever athlete interview on the TNA podcast! To follow Emma and see her amazing life as an elite Australian triathlete: @emmajeffcoat   LINKS Join the waitlist for our next Triathlon Nutrition Academy opening in July! www.dietitianapproved.com/academy Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   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.

27 Apr 202329min

This triathlon season one of our Triathlon Nutrition Academy athletes, Leigh Yong has gone from strength to strength! She’s been smashing PB’s, standing on podiums and generally been on fire!  So naturally, I asked her to come on the podcast and share her secrets to success. After spending 3 years building towards her first Ironman in 2022 (thanks Covid), she decided to step back and focus on Sprint and Olympic Distance events. She has just completed 5 of the 6 races in the 2XU triathlon series in Victoria and managed 4th overall in her age group!   She’s switched from ‘completing’ to competing and shares with you her secret sauce!     To give Leigh some love, follow her on the ‘gram @leighyong   LINKS   Doors to the Triathlon Nutrition Academy are sneakily open RIGHT NOW! Leigh joined the Triathlon Nutrition Academy program in September 2022 and has just had her most successful triathlon season ever as a result! CLICK HERE TO GET THESE PERFORMANCE GAINS TOO! 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.

20 Apr 202323min

Just because you think you eat really well, doesn’t mean you’re eating properly to support triathlon training. A great lesson to learn, sooner rather than later in your triathlon career! Joining me on the podcast is Canadian cyclist turned triathlete from Ontario, Steve Duquette. He’s been “out and about” doing triathlon for a year or two after making the switch and shares with me his journey from a training and nutrition perspective. In 2022 he completed a Sprint distance, Olympic Distance and Half Ironman events. Despite getting to the finish line of all three races, he knew he was capable of so much more, especially on the nutrition front.  In this episode he shares: What the biggest things he’s learnt about triathlon nutrition specifically What’s changed in the way he now eats specifically for triathlon Some of the biggest myths or misconceptions around endurance nutrition that I’ve busted His biggest wins - from a training, nutrition and body composition perspective What he’s currently working on with his nutrition as he heads towards 70.3 Muskoka with a score to settle  Tune in for a great case study of someone that eats well and trains hard, but didn’t quite have it all dialled in for triathlon. To give Steve some love, follow him on the gram @stephenduquette  LINKS Join the waitlist for our next sneaky Triathlon Nutrition Academy opening NEXT WEEK! Steve joined the Triathlon Nutrition Academy program in September 2022 and hasn’t looked back! www.dietitianapproved.com/academy Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist 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.

13 Apr 202330min

Chocolate is delicious. Amen. While it is high in calories and sugar, dark chocolate in particular also contains a number of beneficial compounds that may have positive effects on exercise performance. One of the primary compounds found in chocolate is cocoa. Cocoa is rich in a group of compounds called flavanols, which have been shown to have a number of potential health benefits. Flavanols can: Improve blood flow, which in turn improves cardiovascular function They are rich in antioxidants, which help to reduce inflammation after exercise They can also help improve insulin sensitivity and cognitive function Several studies have investigated the effects of chocolate consumption on exercise performance. One study in particular, published in 2015 in the Journal of the International Society of Sports Nutrition found that consuming dark chocolate for 14 days improved cyclists' performance in a time trial. Let’s take a closer look… A group of 9, “moderately trained” cyclists were put through their paces in the lab. Their baseline VO2 max was measured before completing a 20 min ride at 80% of their gas exchange threshold, followed by a 2-minute all-out time trial. In a crossover design, they then consumed 40g of either flavanol-rich dark chocolate or flavanol deficient white chocolate for 2 weeks before repeating the exercise testing again. After a 7 day washout period, cyclists crossed over and repeated 14 days of the chocolate supplementation (white or dark) and repeated the testing again.What did they find? Tune in to find out!   Reference: Patel, R. K., Brouner, J. & Spendiff, O. 2015. Dark chocolate supplementation reduces the oxygen cost of moderate-intensity cycling. Journal of the International Society of Sports Nutrition, 12, 1-8. LINKS Join the waitlist for our next sneaky Triathlon Nutrition Academy opening in April. www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist 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.

6 Apr 202310min

Ever thought about doing New Zealand’s Coast to Coast?  It’s an epic one or two day multi-sport event spanning 243km of running, cycling and kayaking from one side of NZ to the other. Sounds epic right?! Joining me for this episode is one of our Triathlon Nutrition Academy athletes, Kirsty Howatson. Kirsty recently completed the two-day event in February and shares her race recap with me. She explains: Exactly what the Coast to Coast is and why she wanted to do it Her preparation for a 2 day, multi-sport, ultra-endurance event like this Her race nutrition plan and everything she practised heading into the event How the event turned out - the highs and the lows  Would she ever do it again?  She provides some great insight into the logistics and reality of eating while travelling down grade 2 rapids in a kayak. Plus some great advice if you’re thinking about adding this event to your bucket list.  If you’re keen, check out the NZ Coast to Coast event here: www.coasttocoast.co.nz And if you need to read the transcript while you’re listening to Kirsty’s thick Scottish accent, you can do that HERE.  LINKS Join the waitlist for our next sneaky Triathlon Nutrition Academy opening in April. www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist 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.

30 Mars 202330min

Meal Planning and Organisation for the Time Poor Triathlete It’s time to get your sh!t together in the food department!  I understand how time poor you are. You don’t have time to spend hours slaving away in the kitchen, preparing meals, making everything from scratch and being the next Masterchef. But you only have one body. And you need to decide if you’re driving a beat up Honda, putting the cheap economy fuel in it and wondering why it’s not performing at its best. OR a high performance machine, burning the premium fuel! If you want to be a successful triathlete, it’s time to get proactive with your nutrition rather than reactive. Which means that spending a little bit of time meal planning and organising your nutrition is key if you want to eat to support triathlon training. To help fast-track you, I’m giving you my free Weekly Menu Planner template. It will save you at least 2 hours each week and fast track your supermarket shopping experience. Download it now: www.dietitianapproved.com/planner Grab your free copy at: www.dietitianapproved.com/grocery If you want to come on a virtual tour through the supermarket with me, check it out here: www.dietitianapproved.com/supermarkettour   LINKS Join the waitlist for our next Triathlon Nutrition Academy opening:  www.dietitianapproved.com/academy Triathlon Nutrition Checklist: Check how well you’re doing when it comes to your nutrition: dietitianapproved.com/checklist 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.

23 Mars 202316min