Triathletes, are you being duped by dodgy nutrition advice?
If you're training hard and trying to optimise performance, the last thing you need is gimmicky products or outdated strategies steering you off course. But with the rise of social media "experts" and slick marketing, bad nutrition advice is everywhere — and it’s costing athletes real results.

This month, I’ve seen some absolute shockers. So let’s break them down, explain why they’re wrong, and most importantly, what you should be doing instead.

1. Transdermal Electrolyte Patches — Stickers That Don’t Stick

You slap it on your skin and voilà — hydration solved, right? Wrong.

These so-called electrolyte patches claim to help maintain hydration and performance. But here’s the truth:

• Your skin is designed to be a barrier, not a sponge

• Electrolyte absorption through the skin only occurs in very specific conditions like broken skin, electrical stimulation or prolonged soaking

• Even then, absorption is local, not s...

Are Creatine Gummies Just Expensive Lollies? What Every Triathlete Needs to Know

If you’re a triathlete trying to stay ahead of the pack, chances are you’ve heard about creatine gummies. They look like the perfect solution: convenient, tasty and easy to throw in your gym bag. But are they actually helping your training, or are you just chewing on overpriced sugar bombs?

In this blog, we break down:

• Why creatine is having a moment

• What the latest independent lab testing shows

• Which brands completely failed

• How to tell if your gummies are legit

• Whether gummies are worth it or not for triathletes

Why Creatine is Trending Hard

Creatine is no longer just for bodybuilders. From weekend warriors to busy mums, the supplement is being promoted as a must-have. Even the ABC recently reported on its rising popularity.

But here’s the kicker: while creatine monohydrate powder has decades of solid evidence behind it, the newer gummy versions? Not so much.

A Quick Cr...

Creatine has been making headlines lately, and for good reason. It’s one of the most researched supplements out there, yet athletes are still bombarded with confusing claims and gimmicky products.

That’s why I was thrilled to be featured as an expert source in an ABC News article by journalist Paige Cockburn, cutting through the hype to explain what actually works (and what doesn’t) when it comes to creatine.

A few key points: 

• Creatine can support strength and performance when used correctly.
• Not all forms are created equal. Gummies in particular often underdose the amount needed (if they contain any creatine at all!).
• Marketing can be misleading, so athletes need to know what actually works.

You can read the full article here.

My Perspective as a Sports Dietitian

As an Advanced Sports Dietitian and triathlete myself, I see athletes wasting money on products that don’t deliver results. Creatine has potential benefits, but it’s not a magic bullet. It’s about knowing if it’...

Nailing Your First Ironman Starts with Nutrition

If you're a triathlete staring down the barrel of your first Ironman, chances are you're already deep into the training grind. Long sessions, early mornings, constant hunger and wondering if you're actually going to survive race day. Sound familiar?

While you’ve likely locked in your coach, structured your sessions and planned the logistics, there’s one area that often gets left to chance: your nutrition.

And here's the truth bomb, you can’t wing an Ironman and expect to enjoy it.

In this blog, we unpack the real-life journey of TNA athlete Steve Duquette, who just completed his first Ironman at Ironman Canada. He felt strong all day, avoided the dreaded GI blow-up and didn’t cramp once. Let’s break down what worked and what you can apply to your own race prep.

The Missing Link: Why Nutrition Gave Steve the Confidence to Step Up

When Steve first started triathlon, the thought of tackling a full Ironman felt ridiculous.

"Three ye...

I’m thrilled to share some big news with you – Dietitian Approved has officially partnered with AusTriathlon as their trusted nutrition education partner.

This means triathletes across Australia will now have access to evidence-based, practical nutrition strategies designed to help them train harder, recover faster and perform at their best.

Why This Partnership Matters

Triathlon is a sport I love and live. Since lining up for my first race in 2009, I’ve been immersed in the community as an athlete, as Sports Dietitian for Triathlon Australia for six years, and now through the work we do every day at Dietitian Approved.

Over the years, I've seen many athletes train hard but leave their nutrition to chance. And that’s where the biggest performance gains are often hiding.

By teaming up with AusTriathlon, I can help more athletes stop winging it with their fuelling and start seeing the real benefits of a personalised, evidence-based approach to nutrition.

What Athletes Can Expect

T...

If you’re training hard but still feel flat, sluggish or constantly run down, it might not be your nutrition or training load that’s holding you back. It could be your sleep. And no, it’s not just about clocking more hours in bed.

In this blog, we unpack why sleep is the most powerful (and underrated) recovery tool for triathletes. With expert insights from Dr Michael Grandner, a leading sleep scientist and Director of the Sleep and Health Research Program at the University of Arizona, we’ll cover:

• What sleep actually does for recovery
  
• How much sleep triathletes really need
  
• What to do if you’re not getting enough
  
• Why sleep trackers aren’t always telling you the truth
  
• Simple strategies to get better quality sleep starting tonight
  

Why Sleep Matters More Than You Think

We’re used to thinking about recovery in terms of protein shakes, foam rolling and rest days. But Dr Grandner says:

"Training without recovery is just injuring yourself on purpose."

Sleep is when the real gain...

If you’re a dedicated age-group triathlete pushing yourself through sessions but feeling flat, foggy or frustrated, you might be riding the burnout line without even realising it.

Burnout doesn’t always look like sobbing into your goggles or selling your bike. More often, it’s a subtle slide into constant fatigue, low motivation and sub-par performance — even when you’re "doing all the right things."

Here are three questions to ask yourself to figure out if you’re dealing with burnout, under-fuelling or under-recovery (or all three!).

1. Do you constantly feel flat before or during training?

Sure, it’s normal to feel tired during peak training blocks. But if every session feels like a slog, something’s off.

Warning signs:

• You’re dragging yourself through every session
• RPE feels sky-high for sessions that should be manageable
• Motivation is non-existent
• You’re hiding at the back of the swim lane or skipping turns on the front of the bunch ride

If you’re always blaming the w...

Is Your EVOO as Powerful as Ibuprofen?

As a triathlete, you’re no stranger to inflammation. Whether it’s from smashing long bricks, pushing through interval sets or trying to juggle life stress alongside training, your body is under constant pressure. While ibuprofen might be a go-to for quick relief, did you know that extra virgin olive oil (EVOO) might offer similar anti-inflammatory effects—without the nasty side effects?

Let’s explore the science and how this everyday pantry staple could become a secret weapon in your nutrition toolkit.

Why Inflammation Isn't Always a Bad Thing

Before we demonise it, let’s be clear: inflammation plays a vital role in your training adaptation.

• Acute inflammation helps your body repair and grow stronger after a tough session.
• Chronic inflammation, however, is the lingering type that holds you back—slowing recovery, increasing injury risk and leaving you feeling constantly flat.

Common signs you might be dealing with chronic inflammation:

Still winging your nutrition? You’re not alone, and you’re definitely not the only one suffering through long rides cramping, bonking mid-race or living off gels and hope.

In this milestone 200th episode of the Triathlon Nutrition Academy podcast, four everyday triathletes—Chris, Becky, Steve and Tony—flip the script and interview Advanced Sports Dietitian Taryn Richardson. These athletes share exactly how dialling in their nutrition helped them race faster, feel better and train more consistently.

If you're training hard but not seeing results, here's what they want you to know.

The Biggest Nutrition Mistakes Age-Groupers Make

Let’s start here because it’s where most of us have gone wrong (maybe still are):

1. Copying the pros

“Just because Blummenfelt does it doesn’t mean you should.”

Age-groupers often mimic elite strategies without the elite foundation. Pros have time to recover, nap and eat perfectly. You’ve got work, family and life to juggle. You need a different approach...

As a triathlete, you train hard. But are you giving your body the right tools to recover and build strength? One hot topic in the nutrition space is the rise of plant-based eating. So today, we’re tackling the big question: Is plant-based protein as effective as animal protein when it comes to muscle growth and performance?

Whether you're fully plant-based, a meat-loving omnivore or somewhere in between, this blog will help you:

• Understand the science behind protein quality
• Compare how plant and animal proteins stack up for muscle gains
• Apply practical strategies to optimise your own protein intake

Protein Basics: Why It Matters for Triathletes

Protein isn’t just for bodybuilders. As a triathlete, you need it to:

• Repair and recover after hard sessions
• Support immune function during high training loads
• Maintain muscle mass through intense training blocks
• Trigger muscle protein synthesis post-session

Proteins are made up of amino acids – some of which are essential,...