When it comes to sports nutrition, athletes are often bombarded with a plethora of choices. From protein shakes to energy bars and salt tablets, the options seem endless. But what about Coca-Cola as a performance enhancer? You probably didn't see that coming on a sports nutrition blog! But what does a triathlon dietitian have to say about incorporating Coca-Cola into your sports nutrition plan? My opinion may surprise you...

The Role of Sugar in Sports Nutrition

First, let's talk about sugar. Carbohydrates are our primary source of fuel as endurance athletes. During prolonged endurance events, our carbohydrate stores (e.g. glycogen in our muscles) can run low. Making fast acting, simple sugars that are easy to digest a great way to provide quick energy.

Coke contains these simple sugars and can provide us with a quick energy boost. In Australia, for example, Coca-Cola has 10 grams of carbs per 100 ml, making it a more potent source of...

If you want to perform at your best as an endurance athlete, you need to stay on top of your protein intake. For years we’ve had pretty clear guidelines for what works best but a recent study has come out with the potential to completely reshape what we thought we knew.

Previously we believed that consuming more than 20 grams of protein in one sitting was redundant and that any excess would be wasted. Because of this nutrition guidelines were to spread protein intake evenly throughout the day which would optimise muscle protein synthesis. However, this new study challenges that foundational concept. 

What is the new research?

The study was a randomised control trial, widely considered the gold standard in research due to its controlled and double-blind setup. To achieve precise tracking, researchers gave cows isotope amino acid infusions which became incorporated into the milk proteins produced by those cows. Athletes were given different amounts of this traceable milk...

Proper recovery and performance enhancement have always been top priorities for athletes. But what happens when new trends promise to deliver these benefits with the allure of convenience? Is it worth the investment, or even safe? Today, we delve into the growing trend that is IV hydration and explore whether it truly lives up to the hype.

What is IV Hydration?

In simple terms, IV hydration involves bags of hydration, vitamins, amino acids, or a mix thereof being administered directly into your bloodstream through a cannula. Originally, this practice was strictly for medical use in hospitals to treat severe dehydration and nutrient deficiencies or deliver medication when oral intake wasn’t possible.

Now, companies offering IV hydration have extended these services to healthy individuals for various perceived benefits, such as rapid rehydration, improved skin health, and curing hangovers. For athletes, especially triathletes, they’re even promising quick recovery and...

Ironman announced early this year that they're phasing out Gatorade Endurance and introducing Mortal Hydration for their North American races. This change is not global, so our friends in Australia and the UK can breathe a sigh of relief. But if you’re heading to a North American event, you need to be prepared.

What is Mortal Hydration?

Unlike Gatorade Endurance, which is a carbohydrate-rich sports drink, Mortal Hydration is more of a hydration formula with considerably less carbohydrate content. Available exclusively at The Feed, it is less readily available.

Wondering how mortal compares to Gatorade Endurance nutritionally? Here’s a quick comparison:

Table 1: Nutritional differences between Mortal Hydration and Gatorade Endurance

As you can see, mortal contains significantly less carbohydrate and nothing groundbreaking in terms of sodium content. It's carbohydrate source is also very different, using stevia as a non-nutritive sweetener for flavour.

How is Mortal...

When it comes to athletic performance, nutrition plays a pivotal role. For athletes, particularly those engaged in high-intensity endurance sports like triathlons, understanding caloric needs is crucial. One common question that arises is whether 2000 calories per day is sufficient for a triathlete. In this blog post, we will delve into the factors that determine caloric needs and explore whether 2000 calories can adequately fuel an athlete's performance.

Understanding Caloric Needs

Basal Metabolic Rate (BMR)

The first step in determining caloric needs is understanding your Basal Metabolic Rate (BMR). BMR represents the number of calories your body requires at rest to maintain vital functions such as breathing, circulation and cell production. For most people, BMR accounts for about 60-70% of your total daily energy expenditure. There are various equations to estimate your BMR – we show our athletes which one is the best one for determining BMR in the Triathlon Nutrition...

As an aspiring triathlete, you might be wondering how long it takes to prepare for a triathlon. The answer is not straightforward as it depends on various factors such as your current fitness level, the distance of the triathlon, and your personal goals. However, with the guidance of a triathlon dietitian and a well-structured training plan, you can effectively prepare for this challenging endurance event.

Understanding Triathlon Training 

A triathlon is an endurance event that consists of swimming, cycling, and running in immediate succession over various distances. As such, preparing for one requires a combination of endurance training, strength training, technique work and recovery sessions.

For beginners aiming to complete their first sprint-distance triathlon (750m swim, 20km bike ride, 5km run), a 12-16 week training plan is generally sufficient. If you're targeting an Olympic-distance (1.5km swim, 40km bike ride, 10km run) or longer event like an 70.3 or 140.6 full...

As an aspiring triathlete, you're likely aware of the physical and mental preparation required for this endurance event. However, knowing what not to do before a triathlon is just as important as knowing what to do. This guide, curated with insights from a professional triathlon dietitian with 15+ years of experience, will help you avoid common mistakes that can hinder your race performance.

1. Neglecting the fourth leg - Nutrition 

The first mistake many triathletes make is neglecting their nutrition. Most triathletes have their training program sorted, but have put minimal thought to the fourth leg – nutrition. As an endurance sport, triathlons require an optimal balance of carbohydrates, proteins, and fats to fuel your body through training for three sports - swimming, cycling, and running. A professional triathlon dietitian can provide personalised dietary advice based on your body type, goals, training schedule, lifestyle and race schedule. There is no one size fits...

In the world of triathlon, relentless training isn't enough—you need the right fuel to power you through not one, but three sports. The triathlete's diet is more than just food; it's a strategic plan that keeps your energy levels up, recovery fast and performance at its best. So let's break down the essentials of what goes into a triathlete’s diet, why it matters and how you can optimise your own nutrition for maximum results.

Why Nutrition is Key for Triathletes

Before we get into the nitty-gritty of a triathlete's diet, let's talk about why nutrition is so crucial for triathlon. Triathlons are not your average Sunday morning jog —they are a test of endurance and stamina, making nutrition a crucial piece of the performance puzzle.

Think of it this way: Would you drive your car across the country on an empty tank? Didn't think so. Your body needs fuel too, and not just any fuel. Premium grade.

A well-balanced triathlon diet ensures you've got the energy to power...

Triathlons are one of the most challenging (and awesome) multi-sport events, combining swimming, cycling, and running into a single race. Triathletes are dedicated individuals who love to train hard, often balancing training with work and family life. 

They train to test their limits, improve their health, and achieve personal goals. Becoming a triathlete requires a lot of commitment, but it's also incredibly rewarding.

I'm Taryn Richardson, the founder of Dietitian Approved and I’ve been working with triathletes for 15 years, helping them reach their performance goals through my Triathlon Nutrition Academy program. In this article, I'll share insights into what triathletes should eat to boost their performance, aid recovery, and stay hydrated during training and races.

What a Triathlete Eats for Performance

When it comes to triathlon training, nutrition plays a crucial role in providing the energy needed to endure long endurance sessions and high-intensity workouts....

Triathlon is an endurance sport that requires a significant amount of energy. It consists of three different disciplines: swimming, cycling, and running, all performed in immediate succession over various distances. As such, triathletes need to fuel their bodies appropriately to meet the high energy demands of their rigorous training and competition schedules. This brings us to the question - how many calories should a triathlete eat? In this blog post, we will delve into the world of triathlon nutrition and provide some insights into this important aspect.

Understanding Caloric Needs

The number of calories a triathlete needs can vary greatly depending on several factors including age, gender, weight, body composition, training volume and intensity, goals and medical history. However, as a rough guide, triathletes can require anywhere between 2,500 to 7,000 calories per day (10.4MJ – 29.2MJ). That's a huge range right?!

But there is no one size fits all with nutrition. And your...