As a professional dietitian specialising in triathlon, I’ve invested over $50,000 and 15+ years honing my expertise. This enables me to translate complex sports science into tailored practical advice for your individual needs.
Yet unqualified “coaches” freely dole out generic nutrition tips despite no formal training. Their cookie-cutter advice rarely delivers the promised results.
Don’t waste time and money on amateur advice. Seek properly qualified sports dietitians to unlock your full potential. Here’s why it matters.
This intensive education teaches both nutritional science and real world application. I can accurately assess your unique needs,...
Below, leading sports dietitian Dane Baker unpacks the warning signs, consequences, and solutions for low energy availability, also known as Relative Energy Deficiency in Sport (RED-S).
Arm yourself with the nutrition know-how to optimise your workouts, accelerate your recovery and feel your absolute best in training and racing.
Low energy availability occurs when your energy intake from food consistently falls below the demands of your exercise regimen. Your body is left with insufficient leftover fuel for optimal functioning after accounting for your training expenditure.
Prolonged low energy availability causes your body to downregulate and...
Below are 20 perfect presents at a range of budgets - from stocking stuffers to big ticket items. There's something for every multisport enthusiast on your list.
Use this list for gift inspiration or share it with loved ones for stress-free holiday shopping!
Fins - Help them swim faster with a quality pair of triathlon-specific fins like the DMC Elite II Tri Fins. Around $99.
Pool Buoy - Improve technique and body position with your own personal swim bubble. Try the Endless Pools Anti-Torpedo buoy. Approx $42.
Goggles - Can never have enough! Choose between pool or open water lenses. $20-$100.
Race Entry - Give the gift of entry into their dream event! Just ensure they want to race the distance.
Running Shoes - Help lower this frequent expense. Check brand and model or give a voucher.
Aerobar Pads - Make their ride...
No set routine means you can’t just cookie-cut a generic training and nutrition program. So how do shift workers successfully periodise nutrition amidst the chaos?
We asked paramedic and 10-year triathlete Julie Whitton for her tips on fueling through a variable schedule. With rotating day, afternoon, and overnight shifts, training consistency goes out the window!
Let’s break down Julie’s hard-won advice for balancing nutrition and still performing at your best through shift work madness:
Keep easy-to-eat snacks on hand at all times. Your work can interrupt set meal times, so you need to have grab ‘n go options. Bars, shakes, sandwiches, and fruits make quick, portable fueling possible.
Pack a small cooler bag and stash it in your car. That way healthy snacks are on call to grab between emergency calls or whenever...
This hot new tech is popping up on more triathlete wrists. But do CGMs actually optimise performance?
To find out, we tapped the expertise of sports dietitian Greg Cox. He recently published a comprehensive review paper examining CGM use and interpretation in athletes.
Let’s break down Greg’s key insights for triathletes considering whether to invest in a CGM:
Luckily, just 3 days is all it takes to regain your equilibrium and get back on track. No prolonged punishment or restrictive detoxes needed.
Let’s walk through how a short sharp shock can help level up your nutrition game.
A 3 day cleanse provides a powerful kickstart when you’re feeling off track. It stops unhealthy patterns, restores motivation, and ignites momentum towards your goals.
Even if you’ve been loosey goosey for weeks, a reset gets you back in the driver's seat fast. It draws a line in the sand and shifts your mindset from stuck to inspired.
Unmanaged cravings can quickly become habitual. A couple days of focused healthy eating can help override those ingrained urges for sugar, salt, and junk.
Fuel properly and the intense hankerings start to subside. Be prepared to white knuckle it...
The cold water, wetsuits, and limited feed zones require some savvy fueling strategies.
To help you nail your nutrition for open water events, we tapped the expertise of sports dietitian Greg Shaw. Greg has over 20 years of experience working with elite open water swimmers. He shared his top tips to help you avoid the bonk and negative gut issues during your next open water endeavor.
Whether you’re just starting your multisport journey or have several tris under your belt, structuring your training and fueling is the quickest way to perform at your best. Proper periodisation, strong coaching, and dialled nutrition will have you rocketing towards new PRs before you know it.
To showcase how a strategic plan can transform your triathlon, we spoke with age grouper Kelly Estes.
After a long corporate career, Kelly retired and dove into triathlon as his new passion project.
Over the past 18 months, he has gone from newbie to Kona-bound thanks to smart programming.
Let’s break down Kelly’s approach:
Hitting the pillow at night is when the real gains happen. Quality sleep powers muscle repair, brain function, immunity and so much more. No other recovery tool compares. But in our chronically tired world, sleep is often the first thing we sacrifice.
Up to 45% of adults skimp on sleep. But cheating your zzz's comes at a serious cost.
Even mild sleep loss impairs focus, coordination, metabolism, and emotional health. Insufficient rest increases illness, and injury risk and kills workout quality.
So how much sleep do active folks really need? Despite the badge of honor for "surviving" on minimal sleep, most adults need 7-9 hours per night. Growing teens and hard training athletes often require even more – up to 12 hours.
Assess your current sleep by tracking time spent in bed and rest quality for a week. If you fall short of your needs, it's time to take...
Female athletes deserve coaches who understand their unique needs. Pro triathlete Liz Blatchford has a lot to say about optimising training and nutrition for the female form.
Research into female athletes is exploding, but it's long overdue. Historically, exercise was designed for men. It's only in the past few years that the focus has turned to us girls. There are still massive gaps in the evidence, but we're heading in the right direction.
In the early days of Liz's career, there was little discussion of female-specific factors, but this is changing, albeit slowly.
Research on female athletes is crucial because women are not just smaller versions of men, and their physiology, needs, and training responses differ.
Every woman's experience is unique, and it's...