What It Takes to Fuel Your First Ironman

So many athletes smash themselves at training with no regard for how they're fuelling or recovering. But we only adapt (i.e. get fitter and faster) from the sessions we recover from. So if you want to get the most out of your training, you need to learn how to unlock your SUPERCHARGED ZONE. It’s the sweet spot where training and nutrition intersect. And is the secret to becoming a better triathlete.  But how do you unlock your Supercharged Zone?     You need to train     You need to eat to support that training My job, as an Advanced Sports Dietitian is to fast track your success when it comes to triathlon nutrition. Working with triathletes for many years in private practice and through my role at Triathlon Australia, I noticed there were some key elements triathletes needed to dial in first as a priority, to feel supercharged. Introducing … my SUPERCHARGED Triathlete Formula… The SUPERCHARGED Triathlete Formula Recovery Nutrition Pre-Training Nutrition Periodisation Run Fuel Ride Fuel Carb-Loading Hydration Supplements – the right ones that will benefit you, not burn a hole in your pocket I dive into each and every one, in detail, inside the Triathlon Nutrition Academy. I’ll teach you why it’s important, then how to do it. And every week you get to pick my brain, live in Power Hour, to make sure you have your very own custom plan, that’s perfect for you.    Triathlon Nutrition Academy Doors open again on January 15th!    If you think nutrition is the missing link for you, come and join us! I will teach you everything you need to know, to feel like a SUPERCHARGED triathlete!   Head to dietitianapproved.com/academy now. See you on the inside! LINKS   Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!   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.

21 Dec 202322min

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 fastrack 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 OPEN in January!   >> www.dietitianapproved.com/academy <<   It’s the best triathlon nutrition education program in the world! Where triathletes go to level up their performance  LINKS   Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!   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.

14 Dec 202322min

2023 - What a year!    From Kona course records, comeback seasons, worlds qualifications, first Ironmans and massive PB’s, it’s been an action packed 12 months.   I love me a good year in review to stop and reflect on all the awesome things that have happened before we get smacked in the face by the quickly approaching year ahead.   So let’s rewind the clock on 2023 for a hot minute. Stop and celebrate our epic achievements - before we look ahead to 2024.   What have you achieved in the last 12 months that’s worth celebrating?   ___________________   Triathlon Nutrition Academy DOORS OPEN JANUARY 15th 2024! It’s the best triathlon nutrition education program in the world! Where science meets stamina.  If you’re a triathlete looking  to level up their performance - head to:  www.dietitianapproved.com/academy   LINKS   Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!   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.

7 Dec 202321min

The sports nutrition landscape is cluttered with self-proclaimed ‘health coaches’ and armchair experts.  Anyone can start a podcast, write a blog or create a social media channel to disseminate information, making it an overwhelming and confusing space. My blood boils when I see well-meaning but misinformed nutrition advice delivered by someone with zero qualifications in nutrition. In this episode, I'll take you through my personal journey of education. Over the last 20 years I’ve invested a lot of time and money into my professional qualifications and experience. To me, it’s a no-brainer.  What I did to become qualified as a sports dietitian How much I invest annually just to uphold my qualifications How much I invest in my ongoing education every month     Why do I do this?  To ensure I can provide my athletes with a high level of expertise and up-to-date, evidence based nutrition advice. My superpower as an Advanced Sports Dietitian is translating the science into practical, easy to implement advice. Reading scientific papers is one thing, but knowing how to apply that knowledge to the food you put into your mouth is where the real magic happens.  Learn from my journey and let's unpack the importance of investing in your nutrition education, so you don't have to wade through the overwhelming sea of misinformation.  Fast track your knowledge and skills inside the Triathlon Nutrition Academy program. Without having to outlay such a huge investment in time and money to get there yourself.  DOORS OPEN JANUARY 15th 2024! It’s the best triathlon nutrition education program in the world! Where triathletes go to level up their performance www.dietitianapproved.com/academy LINKS Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist  Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo! 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 Nov 202325min

Relative Energy Deficiency in Sport or REDS. A syndrome that affects many of the body's physiological functions, our health and athletic performance.  As an endurance athlete, it’s really important to understand the signs and symptoms of low energy availability and seek support if you think this could be an issue for you. Joining me to dive into the topic is fellow Sports Dietitian from Auckland, New Zealand, Dane Baker. He is an active researcher in the field of RED-s, lecturer at the University of Otago and runs a specialist REDS clinic to help athletes recover from the multifactorial syndrome.   We dive into: What is REDS? What’s the difference between low energy availability (LEA) and RED-S Signs and symptoms to look out for to ensure you’re not in low energy availability for both males and females Tools for monitoring, screening and diagnosis Treatment strategies Research updates in this space coming soon Where to get support if you think LEA or REDS is an issue for you REDS can have serious implications both short and long term and it’s not something you want to go through. A must listen for any endurance athlete! Both male and female!   LINKS Read the updated 2023 IOC Consensus Statement on REDs   Connect with Dane Website: www.danebakernutrition.net Axis Sports Medicine: www.axissportsmedicine.co.nz LinkedIn   Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!   Join the waitlist for our next opening of the Triathlon Nutrition Academy 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.

23 Nov 202341min

As the holiday season approaches, we know you’re on the hunt for the perfect gifts for the triathlete in your life. Or maybe you’re looking to fill up your own wish list. Absolutely no judgement here.    To help you out this festive season, we’ve put together the Ultimate Triathletes Christmas Gift Guide!   It includes 20 tri-specific items we know you’ll love!   Unwrap the goodness >> Download my FREE Ultimate Triathlete Christmas Gift Guide    LINKS Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!   Join the waitlist for our next opening of the Triathlon Nutrition Academy. DOORS OPEN JANUARY 15th!  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.

16 Nov 202324min

As a paramedic for the NSW Ambulance service, Julie Whitton juggles a lot! Crazy 12 hour shifts, often overnight, family and training for not one, but three sports.    As a quiet achiever and self professed introvert, she silently chips away at her goals. 70.3 is her distance of choice and she is weeks away from racing Hervey Bay 100.   As a shift worker with a hugely variable routine, training and nutrition looks very different to the average 9-5 triathlete.   So how does she fit training in around a rolling 9 day roster and 12 hour overnight shifts? What strategies has she learnt work for her to toe the start line in the best possible shape she can? And from a nutrition perspective, how has she overcome the challenges you face when mealtimes are not in your control.   Tune in to find out!   LINKS   Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!   Join the waitlist for our next opening of the Triathlon Nutrition Academy 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.

9 Nov 202332min

A hot topic in the endurance space at the moment and one I know you’re extremely interested in - Continuous Glucose Monitors (CGM) and their use in sport.    To help me dive into what we know so far and if they’re worth investing in is fellow Sports Dietitian Greg Cox aka Coxy. Co-author of newly published review paper: The Use of Continuous Glucose Monitors in Sport. We dive into:   Why are we so interested in CGM in sport? How do CGMs work? What’s the difference between sports specific CGMs vs those available for diabetics? How to interpret the results and apply them in practice Factors that affect your fuel use and CGM data Coxy’s thoughts on using starches for fuelling Future research and directions for CGM   If you have one or have been thinking about buying one, listen to this episode first!   Reference Bowler AM, Whitfield J, Marshall L, Coffey VG, Burke LM, Cox GR. The Use of Continuous Glucose Monitors in Sport: Possible Applications and Considerations. Int J Sport Nutr Exerc Metab. 2023 ;33(2):121-132. doi: 10.1123/ijsnem.2022-0139.   LINKS   Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!   Join the waitlist for our next opening of the Triathlon Nutrition Academy 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.

2 Nov 202339min