Episodes

  • Breaking News – Ironman changes to Mortal Hydration on the North American race course

    Breaking News – Ironman changes to Mortal Hydration on the North American race course
    Jun 13 2024
    We are back! So much has happened in the sports nutrition space over the last few months and I’m so excited to be in my recording space to get you caught up! There’s too much to discuss in this one episode so I’ll be hitting you with news for the next few weeks, but today I want to talk about the new hydration sponsor on course for the North American Ironman events: Mortal Hydration. What is Mortal Hydration? Ironman announced early this year that they're phasing out Gatorade Endurance and introducing Mortal Hydration for their North American events. 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 race, you need to be prepared. Unlike Gatorade Endurance, which is a carbohydrate-rich sports drink, Mortal Hydration is more of a hydration formula with considerably less carbohydrate content. Here’s a quick comparison: Gatorade Endurance: 620 mg of sodium and 46 grams of carbohydrate per bottle. Mortal Hydration: 460 mg of sodium (or 920mg in the salty version) and only 10 grams of carbohydrate per bottle. Preparing for the Change: As you can see the two drinks differ significantly. If your fueling strategy relied heavily on Gatorade Endurance for carbs and electrolytes, you'll need to rethink your plan. I know that it can be frustrating, especially if you've been prepping for an Ironman for months or even years, but it’s crucial to stay flexible and give your body what it needs. You can’t just drink more Mortal Hydration to compensate for the lower carbohydrate content as your sodium intake would get dangerous quickly. Instead, find an alternative source of carbohydrates that can complement the electrolytes from Mortal Hydration. Be prepared to be more self-sufficient, especially on the bike leg, so you don't end up under-fueled It is also important to consider that while Gatorade Endurance is fairly easy to purchase in person, Mortal Hydration is currently only available for purchase online. This is just another layer of planning you’ll need to consider in your fueling plan. Listener Question: At the end of the episode, I address a question from Laurie in Greenville, North Carolina, about managing nutrition with gastroparesis while training for triathlons. Gastroparesis is slow gut mobility and poses unique challenges in ensuring adequate nutrition during endurance events. While I don’t have the details to give Laurie personalised advice, I can suggest a few steps to take: Medical Review: Consult with a sports physician to address the underlying causes and explore potential treatments.Work with a Qualified Sports Dietitian: Customise your nutrition strategy to accommodate your condition and specific needs.Strategic Gut Training: Gradually train your gut to handle the nutrition plan suited for your condition. Thanks for having me in your ears today. It’s great to be back and I look forward to catching up more in the coming weeks. Until then, stay fueled and stay informed! LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo! Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.
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    21 mins
  • When Do You Start Planning Your Race Nutrition for a Triathlon Event

    When Do You Start Planning Your Race Nutrition for a Triathlon Event
    Mar 28 2024

    Here’s the truth about triathlon race nutrition…

    Failing to plan is planning to fail. So many triathletes completely wing it when it comes to race nutrition. They’re not prepared at all or it’s way too late. They haven’t practised and rehearsed and that can end badly on race day. You spend months training in preparation for the big day - why would you leave something like race day nutrition to chance?

    If you want to be successful on race day, whatever that looks like for you - you need to start preparing early. When do you start planning? That will depend on the distance you’re racing.

    Tune in for my dietitian approved tips to get organised with your race nutrition plan depending on the next event you’re preparing for. We know that athletes with a plan perform better than those that don’t.

    Connect with me here:

    To learn more about the Triathlon Nutrition Academy, head HERE | www.dietitianapproved.com/academy

    See behind-the-scenes action on Instagram: www.instagram.com/dietitian.approved

    Follow along on Facebook: www.facebook.com/DietitianApproved

    Join our FREE Dietitian Approved Crew Facebook group: facebook.com/groups/DietitianApprovedCrew

    Enjoying the podcast?

    Let me know what you loved about it and what you learnt by tagging me @dietitian.approved on Instagram!

    See omnystudio.com/listener for privacy information.
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    25 mins
  • Transforming Body and Mind: Chris Kenon’s journey into Triathlon

    Transforming Body and Mind: Chris Kenon’s journey into Triathlon
    Mar 21 2024
    Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from complete novice to seasoned competitor. Learning to Swim with YouTube:Chris didn’t plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just completing the run leg to signing up for a full Ironman. It was a daunting task for someone with limited cycling experience and who couldn’t swim, but she didn’t back down. Chris taught herself to swim in a local pool by watching YouTube Videos! She tried to mimic their form and practised until she was confident enough to tackle the race. Transformation through Dedication:Chris's journey goes beyond athletic achievements, delving into a transformative shift in her health and well-being. She’s candid about her battles with obesity and low-self esteem that drove her to start a significant weight-loss journey. Body transformations aren’t something we discuss a lot because they aren’t the purpose of the Triathlon Nutrition Academy. My goal is to teach athletes how to fuel and eat properly, which can have this as an effect. However, it’s an important part of Chris’s story that shows her power of determination and the shift in her priorities as she learned more about health and fitness. Embracing Nutrition as the Fourth Leg of Triathlon:As Chris progressed deeper into Triathlon, the importance of nutrition became evident. Through the Triathlon Nutrition Academy, Chris learned valuable lessons about fueling her body for optimal performance. She’s tracking nutrient intake, planning meals, and consciously building healthy nutrition habits. One of her biggest changes was embracing carbohydrates in her diet. Before the Academy, she viewed them as the enemy, but she now appreciates the vital role they play in fuelling her body as an endurance athlete. Another big change was eating more fruit and vegetables and a larger variety of them. She used to keep things simple with chicken & broccoli and filled in the nutritional gaps with supplements. Now she eats a huge variety of nourishing food in her diet and gets the nutrients she needs naturally, not from a pill. Chris has made incredible progress and is a testament to the power of dedication, resilience, and self-belief in achieving athletic success. Many triathletes come from a similar dieting background to Chris, so I know her journey will resonate with a lot of you. She has built a solid foundation of nutrition and mindset that will support her to continue to push her limits. No matter what crazy goals she sets for herself. LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo! Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.
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    25 mins
  • What's the Difference Between a Nutritionist, Dietitian and Sports Dietitian?

    What's the Difference Between a Nutritionist, Dietitian and Sports Dietitian?
    Mar 14 2024

    See omnystudio.com/listener for privacy information.
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    15 mins
  • Improve performance by improving training availability with Dane Baker

    Improve performance by improving training availability with Dane Baker
    Mar 7 2024
    Training availability is an important consideration for every high-performance endurance athlete. Illness or injury can leave you unable to train properly and set your goals back weeks or even months. Fellow sports dietician Dane Baker joins me today to share practical tips for improving our immune system and overall training availability. Training availability refers to an athlete's ability to consistently train or be available to play. Injury and illness are the main factors that can disrupt training availability, and setback an athlete's goals. While we can take steps to reduce the risk of illness and injury, it’s impossible to completely stop them from occurring. This is why Dane prefers a focus on immune tolerance over immune resistance. By building a robust immune system, athletes are better equipped to tolerate illness and reduce its impact on training. If you’re looking for ways to build a stronger immune system, Dane recommends focusing on these key factors: NutritionGood nutrition plays a vital role in supporting the immune system and minimising the impact of illness on training availability. We touch on some key nutrients in this research, like zinc and vitamin C that bind to the pathogen which may reduce inflammation and help you tolerate the illness better. Similarly, there's some pretty good research to show that probiotics can decrease incidences and shorten the effects of illness. However, it’s important to remember that you don’t need to rely on supplements. Consuming a proper diet provides more than enough of these essential nutrients. Rest and RecoveryAdequate rest is essential when an athlete falls ill. Rushing back into training can lead to further setbacks. Gradually increasing the training load under proper guidance can help athletes regain strength while minimising the risk of reoccurring illnesses. Remember to focus on quality instead of quantity when resuming training. Getting Good SleepAdequate sleep and recovery are vital for maintaining a robust immune system. Lack of sleep or poor sleep quality can weaken the immune system, making athletes more susceptible to illness and increasing the likelihood of training disruptions due to illness or injury. Travel ConsiderationsTravelling for races or competitions exposes athletes to an increased risk of illness. We touch on a few strategies that can keep you safer: Minimise exposure: Wash hands frequently, avoid touching frequently touched surfaces, and consider wearing a mask in crowded areas. Plan strategically: After a demanding race or competition, a lot of athletes just want to be at home in their own bed, but we need to prioritise recovery. Taking a rest day and allowing for proper recovery before returning home can help prevent illness. Post-race nutrition: Pay attention to nutrition even after crossing the finish line. The post-race period is a critical time when immune systems can be compromised. Make sure you’re still getting those nutrients that support your immune system (like Probiotics and Vitamin C), during and after travel. Training availability is a key contributor to improved performance for athletes in all sports. Dane Baker shares what you need to know to understand this concept, monitor its impact, and address the key factors that affect it. By prioritising big rocks like nutrition, sleep, stress management, and proper recovery, athletes can improve their immune system's tolerance, reduce illness incidence, and unlock their full potential! LINKS: Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo! Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy information.
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    28 mins
  • Why you Suck at Carb-Loading

    Why you Suck at Carb-Loading
    Feb 29 2024

    Most triathletes think they’re carbohydrate loading by eating a bowl of pasta the night before their race. I hate to break it to you, but this doesn’t even come CLOSE to what you need to super compensate your muscle glycogen stores to effectively carbohydrate load.

    In this episode I cover:

    • What is Carbohydrate Loading?
    • Who would benefit from Carbohydrate Loading?
    • What events should you carbohydrate load for?
    • How do you do it?

    Tune in to find out to unlock a 1-3% performance advantage!

    LINKS:

    Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

    Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

    It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

    Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

    Website: www.dietitianapproved.com

    Instagram: @Dietitian.Approved @triathlonnutritionacademy

    Facebook: www.facebook.com/DietitianApproved

    The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy



    See omnystudio.com/listener for privacy information.
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    13 mins
  • Sink or Swim: Game-Changing Tips to Unlock Your Swimming Potential

    Sink or Swim: Game-Changing Tips to Unlock Your Swimming Potential
    Feb 22 2024

    Dive into the world of swimming mastery with our expert, Brenton Ford from Effortless Swimming.

    In this episode, Brenton spills the beans on common mistakes he sees triathletes make with their technique, and how you can avoid them to swim faster, easier and injury-free.

    He gives some really practical strategies to enhance your shoulder mobility and range of motion before swimming, ensuring your elbow position is optimised, allowing you to glide through the water with precision. 

     

    Brenton also shares the types of training environments that lead to swim success and specific cues that he's been using with his swimmers that have made a world of difference in their technique. 

    Plus, learn the best and easiest way to film yourself swimming for easy, effective analysis to fine-tune your stroke.

    Whether you're a seasoned swimmer or just dipping your toes into the water (pun intended!), this episode is a must listen!

     

    LINKS

    Download the Freestyle Technique Blueprint

     

    Connect with Brenton:

    Instagram

    YouTube 

    Podcast

    Website

     

    Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

     

    Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

    It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

     

    Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy

     

    Website: www.dietitianapproved.com

    Instagram: @Dietitian.Approved  @triathlonnutritionacademy

    Facebook: www.facebook.com/DietitianApproved

     

    The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academy

     

    Dietitian Approved acknowledges the Traditional custodians of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.

    See omnystudio.com/listener for privacy information.
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    32 mins
  • How to Lose Weight & Maintain Energy for Ironman Training

    How to Lose Weight & Maintain Energy for Ironman Training
    Feb 15 2024

    See omnystudio.com/listener for privacy information.
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    23 mins