Yet most triathletes see a dietitian LAST, after they've:
Tried and failed to get their ideal body composition
Tried every random fad or quick fix diet
Struggled with fuelling and vomited their guts up on the run, had to race to the loo multiple times, or planned their training runs around the toilets on their route!
Bonked, hit the wall, repeatedly fallen into a hole or peeled themselves off the pavement
Suffered from a stress injury/fracture or chronic fatigue.
As an Advanced Sports Dietitian, I can help you with your training and a meal/race plan and I've worked with many triathletes, both 1:1 and in the Triathlon Nutrition Academy. What I, and they, can tell you, is the long term benefits kick in when you engage further - take ownership, prioritise your overall health and learn and understand the foundations - the HOW and WHY of...
It's so hard to pick just 3! There are so many things you should be doing to improve performance.
My advice - get the fundamentals sorted first. Instead of chasing shiny objects and doing the 1%ers – here's where we need to be.
My 3 nutrition habits you should be doing every day to help improve your performance as a triathlete:
1. RECOVERY NUTRITION
2. EAT A VARIETY OF PLANT BASED FOODS
FRESH FRUIT AND VEGGIES, NUTS, SEEDS, LEGUMES
This statement may be seen as controversial - but if I don't say it, then who will!??
Putting my Advanced Sports Dietitian's hat on, I can tell you that aiming for 120g of carbs an hour is a mistake!
And let me tell you why...
For the majority of you, it is a mistake, because you're not going to be able to tolerate that level of fueling.
A number of people have mentioned protein powders to me lately – as if it was the best thing in the world. I’m going to dive a little deeper into protein powders (and try not to offend supplement companies in the process!!)
FIRSTLY – I have a food first philosophy. It is extremely easy to get enough protein from food without the need to supplement.
As a supplement, that’s exactly what they should be used as: an addition to a balanced diet when you can’t get enough protein through real food for whatever reason.
Reasons we might advise using a protein powder:
Academy member, Renee, is a great example of how eating more strategically, instead of constantly trying to eat less and cutting carbohydrates, can lead to body fat loss, without really trying.
In our recent podcast episode, Renee shared her nutrition journey prior to seeking support from an endurance sports dietitian specialist. She’s been on a big ride (pun intended) and has seen many nutritionists, dietitians, naturopaths etc.
Some of the key light bulb moments she’s realised about eating for triathlon…
You don’t have to count calories to lose weight
Eating more carbohydrates hasn’t led to weight gain
By eating more strategically around training, it’s easy to achieve your body composition goals
Understanding how to fuel for swim, bike, run has...
How do you know if you’re eating enough to support training for three sports?
The body is smart. It will give you some warning signs if you’re not fuelling properly. Some warning signs will be a light touch like a feather, others will be harder like a brick being thrown at you or, louder still, like being hit by a truck !!
Did you know that your body fuels training first, before spending energy to supporting our daily bodily functions – like breathing, digesting, growing, living!!??
Here are a few signs you’re not eating enough:
Hydrogel technology is making a wave in the sports nutrition scene with products like Maurten hitting the market.
But what is a hydrogel? And is it beneficial to endurance performance?
I asked Andy King, exercise physiologist at the Australian Catholic University, to join me on a recent podcast episode. Andy co-authored the review paper on all of the research to date on hydrogels and their effect on endurance exercise performance. So there was no one better suited to answer these questions for us!
What is a hydrogel?
How does a hydrogel work?
Are there any negative effects of using a hydrogel compared to regular sports drinks and gels?
Are you sick of sucking back gels and sports drinks all the time?
Are you looking for more real food options to use during exercise?
Over the years, I’ve definitely seen a movement away from commercial sports nutrition products to more real foods on the bike. But what types of foods are going to help your performance?
During the off-season is a good time to try new options – tweaking your strategies as your fitness, training and racing evolves
Carbohydrate foods should be your focus
Try adding some savoury options to avoid flavour fatigue
Something easy to prepare pre-race or the night before
Something the right consistency and texture (so it’s easy to get out of the container, but doesn’t crumble or fall apart)
A good balance of energy/ nutrients - carbohydrates with some healthy fats and a little bit of protein
Something that provides a...
Caffeine is a well-established performance booster. Is it beneficial for endurance performance? Heck yes!
But more does not equal better when it comes to caffeine supplementation. It’s about finding the lowest dose to give the greatest effect, without the negative effects. It’s also about finding out what’s best for you and your specific training and racing needs.
How is caffeine absorbed?
How does caffeine work?
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…