Listen to the Triathlon Nutrition Academy Podcast 🎧

Real Triathletes, Real Results, FAST: The TNA Advantage

Jan 17, 2025

Ever wonder what actually goes on in my Triathlon Nutrition Academy (TNA)? Well, you’re in luck! In this episode, I invited three inspiring athletes – Ben Meyer, Tony Hampton, and Kathleen Gilton – to share their experiences. We delve into how the program works, the issues they faced when they started, and the differences they’ve seen in their performance.

Transforming Performance Through Nutrition

Ben Meyer: From Exhaustion to Energy

Ben was a marathon runner before diving into triathlon, making running his strongest leg. However, his subpar nutrition left him exhausted by mid-race, especially during the run. Through the Academy, Ben mastered periodised nutrition, learning to eat more during intense training periods and scale back during recovery phases. This strategy has been a game-changer, enabling him to smash personal bests while maintaining consistent energy throughout races.

Kathleen Gilton: Tackling GI Issues Head-On

Kathleen returned to triathlon...

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Steve's insider secrets to a 64 minute PB at Sunshine Coast 70.3

Jan 10, 2025

Achieving a 64-minute personal best in any triathlon is no small feat, and today, I’m excited to share how one of our incredible athletes, Steve Duquette, smashed his previous record at last year’s Sunshine Coast 70.3. As a dedicated member of the Triathlon Nutrition Academy, Steve’s journey is packed with insights that can inspire and guide triathletes aiming to elevate their performance.

A Race Day Full of Challenges

When you hear about such a massive PB, you might think the stars aligned for a perfect race. But Steve’s Sunshine Coast 70.3 was anything but easy. From choppy waves that felt like a washing machine to blinding sun that knocked him off course, Steve faced it all. Yet, his meticulous preparation and razor-sharp focus carried him through.

Steve’s success wasn’t just about overcoming physical challenges—it was about implementing a strategy that left nothing to chance, especially when it came to his nutrition. Here’s how he...

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What NOT to Eat Before a Triathlon

Aug 09, 2024

Could you be sabotaging your race-day performance with the wrong pre-race foods?

Having worked with triathletes for the past 16 years, I've seen far too many show up to a race with no clear plan for their nutrition and undoing the months of hard training they put in. I don’t want that to happen to you so today I’m talking about what NOT to eat before you get to that start line.

 

Minimise Fibre

Normally, fibre is fantastic—it's essential for keeping our gut microbes happy, supporting our immune system, and so much more. However, in the days leading up to a triathlon, it’s wise to reduce your fibre. Avoid nuts, seeds, and legumes, and be careful with your fruit and vegetables. Instead of whole grains, opt for white bread or pasta to reduce the fibre content.  This will reduce the bulk in your gut and the chance of gastrointestinal upset during your race.

 

Monitor Your Fat Intake

Healthy fats are a key part of your daily diet, but in the days...

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Nine signs your nutrition sucks

Jul 12, 2024

How can you know if your nutrition sucks?

Well, bad nutrition can cause big issues in all areas of your body, so there are plenty of warning signs, but they’re easy to miss if you don’t know what to look for. I want to share nine critical signs that your nutrition needs immediate attention.

 1. You Need a Nap During the Day

For me, the biggest red flag here is when someone constantly needs to nap or if they’re falling asleep on the couch. If your body isn’t receiving the fuel or nutrition it needs, it will try to keep things balanced by forcing you to rest more. When naps aren’t possible, you’ll likely start craving caffeine or sugar to get a quick energy boost.  Evaluate your overall diet to ensure you’re getting enough nutrients and calories to support your energy needs without the need for extra naps.

 2. You Have Gut Issues

Nausea, vomiting, stomach cramps, gas, and other gastrointestinal problems are indicators that...

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How Long Does It Take to Prep for a Triathlon? Insights from a Triathlon Dietitian

May 31, 2024

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...

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What Not to Do Before a Triathlon: Expert Advice from a Triathlon Dietitian

May 24, 2024

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...

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