Coffee & Questions 2nd September 2021

The 8 key ingredients to becoming a Supercharged Triathlete

1. Pre-Training Nutrition
2. Recovery nutrition
3. Periodisation
4. Run fuel
5. Ride fuel
6. Carb-Loading
7. Hydration
8. Supplements

Dial each of these nutrition components in and you’ve nailed a solid foundation as an athlete.

The Triathlon Nutrition Academy Podcast is now LIVE!

Listen in wherever you listen to your podcasts 

Doors are opening on the 19th of September! Join the Triathlon Nutrition Academy waitlist HERE

TRANSCRIPT

Good morning and welcome to coffee and questions! I am live on Facebook over here, in case you see me looking from different places and Instagram over here. So hopefully you can hear me. I've got my headphones in. Yep! Alright, cool. So this morning, I wanted to introduce to you something I've cooked up. Good morning Bec Baird and Tesla and Nick. Yeah, something I've cooked up which I'm pretty excited about. And you'll...

Coffee & Questions

I went on a little tangent today for coffee & questions…which is not usual for me.

But I wanted to give you permission to invest in yourself.

Too often I see clients last, after they’ve tried every diet and yo-yo’d for years, or broken themselves with chronic fatigue or injury.

Nutrition becomes a fix rather than prevention.

I’d encourage you to prioritise your health and control the controllables. After all, your body is your temple and you only have one! Treat it with the respect it deserves. Particularly in such crazy times! What you put in your mouth is something only you have control over!

Because at the end of the day, I want you to feel great! Energised and well. Something you might not have felt for a while if you haven’t got your nutrition dialled in.

Let me know if any of this resonates with you or if this was the butt kick you needed to get your nutrition sorted. For life! 

The Triathlon Nutrition Academy Podcast is...

Coffee & Questions Today we talked all about gels!

I answered your questions:

• Why do gels upset my stomach?
• Can they be mixed with water?
• Do they need to be consumed all at once?
• What to look for when buying gels?
• How much do you need during endurance events?
• Are bloks/chews better for women?
• Are there gels safe for use during pregnancy?

There were so many good questions! Watch the replay to see the discussion or read the transcript below

Not all gels are created equal! Some are better than others but at the end of the day, it comes down to personal preference and what fits in as part of your overall nutrition plan.

_{I have definitely seen a movement away from commercial sports nutrition products towards more real food options.}

_{If you're looking for more real food options to fuel your training, check out my Fuel Your Adventure Recipe Book! It contains a collection of Dietitian Approved energy bars and balls to fuel you from your very own kitchen.  ...}

Today on Coffee & Questions   I wanted to give you some simple, practical strategies to help you survive life in lockdown +/- kids and a few ideas to support your immune system.

We talked about:

• Ideas to keep a regular food routine when everyone is stuck at home
• My Weekly Menu Planning System that helps you plan dinners for the week and gives you your shopping list with recipe to follow
• Ideas to keep moving!
• Eating the rainbow to support your immune system
• 2 supplements that may be beneficial to help prevent colds and flu’s
• How much sleep we actually need + tips to get better sleep
  

 
Watch the replay for more info or read the transcript below...

If you need help mapping out your dinners each week - I've done all of the hard work for you!

Check out our Weekly Menu Planning Service HERE 

If you are looking for a Sports Dietitian to help you with training and racing nutrition, learn how you can work with me HERE

...

How are you doing? No really?

Can you think of one positive thing that’s happened in your life as a result of Covid-19?

For me, it’s meant my husband now works from home pretty much full time. This means that he’s so much more involved in the day-to-day running of our household and our family which has been awesome.

Let me know in the comments below what positive thing has happened in your life?

Today I also helped Chris with meeting his protein, iron and B12 needs after stomach surgery.

And also Nella with a simple strategy to help maintain her weight with a huge reduction in training load post-injury.

Watch the replay to join the conversation. See you same time, same place next week!

If you need help with planning meals for the week, shopping and cooking - check out my Weekly Menu Planning Service.

I've done all of the hard work for you so you don't have to stress about it!

Check out our Weekly Menu Planning Service HERE...

Coffee & Questions

Today we had some great questions that I answered live for you:

  Tiredness and what could be the answer?
A calorie deficit that’s not causing weight loss
  Foods to boost recovery from being sick with a cold (thanks daycare)
  Anti-inflammatory foods for sore joints from an old retired athletes perspective (her words! )
  Issues to solve cramping in the legs during 4-6hour long rides

Catch the replay for the goods or read the transcript below...

If you want to get your very own #dietitianapprovedcrew cycling kit as featured today, email me at [email protected] with your sizing and I’ll hook you up! ‍‍  

If you are looking for a Sports Dietitian to help you with training and racing nutrition, learn how you can work with me HERE

TRANSCRIPT

Alright! Good morning and welcome to Coffee and Questions! I've got my cycling kit on this morning because I am about to or trying to do...

My Top Tips for how to Lose weight and still maintain energy levels through ironman training - without affecting performance

1. Eat strategically
2. Get a sports Dietitian Approved meal plan
3. Let training drive the change
4. Do it earlier rather than later
5. You shouldn’t be race weight all year
6. Conversely - you don't want big fluctuations of 5-10+kg
7. Slow and steady wins the race
8. Track changes with skin folds -  not the scales
   
   

If you are looking for a Sports Dietitian to help you with training and racing nutrition, learn how you can work with me HERE

TRANSCRIPT

Good morning everyone! Welcome to Coffee and Question! So I had a couple of weeks break there because my voice failed me, it’s still feeling pretty scratchy. So I'll see how it goes today, see if it holds up for me. But I'm sorry about the delay, a bit late – the internet is not working this morning and a bit of carnage going on in our house as well.

I’m definitely a bit...

Today on coffee & questions I answered Shane & Bec's questions on alcohol and its place in the week when it comes to exercise and performance.

Can I have a drink after my race?

Is there a way to be sensible with alcohol intake?

What effects does alcohol have on exercise performance?

I'm not here to say don't ever drink but from the perspective of a dietitian... Alcohol is a toxin. 

We don't store it anywhere - it gets processed in the liver and burnt off in preference to anything else as we try and get rid of it out of the body

It's used as a social lubricant and is a socially acceptable toxin

My advice will differ depending on who you are and what your overall goals are. Find a balance between drinking and exercise performance depending on who you are and what your goals are

Alcohol equals energy - calories or kilojoules

Alcohol = 29kJ/gram

It also depends on what calories you're drinking it with - e.g. soda water or full-fat coke

...

Today on Coffee & Questions I answered a great question - How do you Carbohydrate Load?

Watch the replay for all of the gold nuggets, or read the quick summary below.

I've been up to my eyeballs in Carb Loading plans recently with everyone doing Cairns 70.3 or Ironman this weekend. A common theme is that nobody has known how to do it properly

Want to know how well you've mastered the skill of Triathlon Nutrition? 

Have you got lots of areas for improvement? 
Are you on the right track? 
Or are you nailing the fourth leg?

Download the ULTIMATE Triathlon Nutrition Checklist and find out!

What is Carbohydrate Loading?

Where you load or store more carbohydrate in our muscles - muscle glycogen

Just like you fill up your car with petrol, you can fill up your fuel tank (glycogen)

This process takes time - 24-48hours

So eating a pasta meal the night before is not going to be particularly useful. 1. it's not enough carbohydrate and 2. the timing...

Today on Coffee & Questions I answered your question - Is caffeine good for endurance performance?

• Where can you find it?

• Is there evidence for the use of caffeine?

• What are the effects of caffeine?

• How much do you need to take? More is not better
  
  

Below is a brief summary but please watch the replay to get all of the gold nuggets on caffeine use!

Caffeine is a widely used, socially acceptable stimulant.

Where can you find caffeine? 

Find it in tea, coffee, cola, energy drinks, chocolate and supplemented sports foods like gels and bloks/chews.

Caffeine content varies widely

Here are some examples: 

What does the evidence say?

There is a solid body of evidence that supports caffeine use to enhance endurance exercise performance, with studies dating back to the 1970s.

It was removed from the WADA doping list back in 2004

In the AIS supplement framework, it is a group A supplement with evidence-based protocols

Caffeine's Effects

Major benefits achieved...