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3 Nutrition Rules Every Triathlete Should Abide By

Apr 21, 2022

When it comes to triathlon nutrition, there is a lot of crap information out there!

My passion is to cut through all the noise and give you practical, evidence-based information that actually works. To fast track 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.

 

In my recent podcast, I share 3 nutrition rules every triathlete needs to abide by…

1....

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The Key Ingredients You Need to Become a Successful Triathlete

Apr 21, 2022

There are many key ingredients to focus on if you’re wanting to train harder, feel better, and become the best triathlete you can be. 

These aspects will not only propel you to become a successful triathlete, but will also translate into having greater energy throughout your day to day life. 

 Ingredient One: Train with Purpose

  • The multiple discipline to train (swimming, biking and running) makes this an essential aspect to focus on, as this requires a lot of time and means you need to be smart with your training
  • Find someone that is qualified in the space who can help optimally periodise your training

     - Exercise physiologist

     - Triathlon coach

 

Ingredient Two: Find Your Community

  • Triathlon can be quite isolating, so having a squad, group, or training buddies can help mitigate the overwhelming and intimidating aspects of the sport
  • You'll be in a non-judgmental space
  • You'll be given the opportunity to ask questions...
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How to avoid the stress & overwhelm when it comes to triathlon racing

Mar 31, 2022

Are you someone that suffers from pre-race nerves?

Do you worry you’ve forgotten to do something important heading into race day?

There is A LOT to do, think about and organise when it comes to triathlon racing. Preparing for one sport is hard enough, but you’ve got to prepare yourself for three!

To help you automate your racing process and take away the stress that comes with toeing the start line, I’ve put together a Triathlon Racing Checklist that outlines a range of things you might want to consider in the lead-up, on race day and also suggestions for post-race too.

The week leading into an event
  • Tapering training
  • Adapt and practice your race nutrition – potentially carbohydrate loading, using your personalised Dietitian Approved race nutrition plan
  • Bike maintenance
  • Practice in any particular race gear you plan to use/wear on the day – don’t try anything new on race day!
  • Organise your pre-race dinner (don’t leave organising it to...
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Iron & Endurance Performance with Rebecca Hall

Mar 24, 2022

Do you feel tired, lethargic or fatigued and are not sure why? Maybe you need to get your iron levels checked…

As an endurance athlete, you should have a basic understanding of why iron is so important and know where you can get it from your diet. But iron absorption is a little more complicated, as what's actually in that food doesn't necessarily all get digested and absorbed.  

On the podcast, I spoke with fellow Advanced Sports Dietitian, Rebecca Hall to get the lowdown and her tips on all things Iron. Rebecca worked with some of the athletes competing at the Beijing 2022 Winter Olympics and Paralympics and recently submitted her Master's in iron supplementation for endurance athletes.

Why is iron such an important nutrient for active people?

Iron plays a key role in building the haemoglobin and myoglobin that carries the oxygen around the body. Think about haemoglobin as the transport vehicle - iron plays a role in creating the taxis that carry oxygen around the...

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Stop wasting your money on Bioelectrical Impedance Analysis (BIA) scans

Mar 17, 2022
Don’t book in for a body composition scan until you read this! 

Bioelectrical Impedance Analysis (or BIA) scans are popping up in just about every gym and I’ve even seen some health professional clinics offering them as a service. 

They’re advertised as a quick and affordable way to accurately measure your body composition i.e. how much muscle, fat and bone tissue you’re made up of.

But if an athlete of mine brings me a scan to interpret, I tell them to throw it in the bin!

Here’s why….

What is a Bioelectrical Impedance Analysis (BIA) scan?

BIA stands for Bioelectrical Impedance Analysis. You see them at gyms – they're those little scales that you can either stand on or hold on to (or both) that give you a report to tell you what you're made up of. They’re really popular for the before and afters in Gym Challenges.

How does a Bioelectrical Impedance Analysis (BIA) scan work?

It sends an electrical current through the body....

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Why You're Not Losing Weight

Mar 11, 2022
 Why Am I Not Losing Weight?

Are you frustrated you can’t seem to reach your body composition goals? You train more than most people but still have a little excess body fat to lose.

Are you constantly trying to eat a little less to burn more fat and end up starving all the time? Or absolutely wrecked after training?

That is definitely no way to live

But don't stress, you're not alone. A lot of athletes who I work with struggle with the same challenges.


Here are 3 reasons why you might not be losing weight as an endurance athlete:
1. You can’t out-train a bad diet

To lose body fat, you need to be in a calorie deficit. It's as simple as that. You need to consume less energy than you're burning. But the types of foods that you're consuming are really important as well.

  • Even if you train for 18 hours a week, not being strategic with your nutrition can cause you to hold on to body fat
  • Your body is really smart at recalibrating – if you do more training it will...
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Skin Folds: What are they? Why you should be doing them

Mar 03, 2022

In our previous episode with Gary Slater, we highlighted why scales are such a poor measure of body composition. (If you haven't already, make sure you go back and listen to that episode!).

In congruence with that, skin folds were mentioned quite a lot as a superior method for measuring body composition. Here's some info into what skin folds actually are, what they measure, how they are done and how to find somebody who can accurately get a measurement for you.

What are used for skin folds?
  • Generally performed using metal calipers
    • They look painful, but they really don't hurt as much as they look like they will!

What do skin folds measure?
  • The calipers measure your subcutaneous fat
    • This is the fat that sits on top of your muscles, just under the skin

How are skin fold measurements collected?
  • The measurement is collected in millimetres, so we get how many millimetres of subcutaneous fat sits on your bicep, thigh, quad etc.
  • Measurements are collected across seven sites of...
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Why You Need to Stop Weighing Yourself with Gary Slater

Feb 24, 2022

Body composition is an aspect many triathletes really struggle with. At the end of the day, everyone wants to be leaner and faster, but changes without appropriate assessment and regular adjustments can often lead to performance detriments.

Here are some practicalities around how to manipulate your body composition as a triathlete, how to decide whether it’s useful, and how to accurately measure it.

Do changes in body composition just mean weight loss?
  • No! This should be a fat loss journey as opposed to a weight-loss journey
  • There are many tools you can use to assess body composition - all are not created equal
  • Weight loss does not always equal performance enhancement
    • Having a reduced energy availability can compromise fuelling and recovery
      • Quality of training will decline, leading to sub-optimal training adaptations
    • It can increase the risk of losing lean tissue/muscle mass
    • It can change the way individuals perceive themselves

What components are important when...
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Why you Suck at Carbohydrate Loading

Feb 17, 2022

 

I haven't seen one athlete that knows how to carbohydrate load until I've taught them to do it. Let me tell you, it is not just eating a bowl of spag bol the night before the race.

When it comes to the fourth leg of triathlon - nutrition, many try to wing it, which often ends in sub-optimal results on race day. One aspect of this is carbohydrate loading, when done right, can have a huge boost on your performance.

Here's some information on what carbohydrate loading is, what events it's appropriate for, why what you’re doing now may not be an effective strategy, and where you can find a plan that’s right for you.

To know what carbohydrate loading is, we must first understand…

What is muscle glycogen?
  • It is our storage form of glucose
  • There is a 3:1 ratio of water to glycogen
    e.g. for every 1g of glycogen stored, there is about 3ml water
  • Glycogen is stored in our muscles and liver
  • It is used as energy for exercise, and your brain
  • Think of muscle glycogen like...
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Nutrition to help you through Menopause

Feb 10, 2022

Menopause can be a confusing and confronting time of life for many women. But what can we do to help us through the symptoms of Menopause from a nutrition and exercise perspective?

First things first, what is menopause?
  • Menopause is the 12-month anniversary of your last period, whereas perimenopause is the time leading up to menopause
  • Menopause occurs at an average age of around 55 but varies widely among women
  • It is a natural aging progression and can actually be a really great time for women

What is happening to our body at Menopause?
  • Oestrogen and progesterone will be at their lowest levels
  • Luteinizing hormone (LH) and follicle-stimulating hormone (FSH) will often be high

What are some of the symptoms experienced during menopause?
  • Poor mood, emotional instability and stress become more prevalent
  • You may see a decrease in cognitive function, specifically learning and memory
  • Our Immune system is decreased
  • Appetite is affected – women often report a poor appetite
  • ...
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