Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes

The term 'gut training' is thrown around a lot these days, but what does this actually mean? This week Steph will take us through what we mean by gut training, why would runners, cyclists or triathletes want to do it, what is the evidence that it works, and how you go about gut training.

We're back after a week's break to answer a listener question around fibre. Steph runs us through what fibre is and the general recommendations; what happens if you have too much or not enough fibre, both for general health and specific to exercise; why athletes might inadvertently eat too much fibre and what to do about it, and the timing of fibre around exercise and the importance in terms of gu...

Paratriathlete Liam Twomey joins us to discuss his carbohydrate needs in training and on race day, and the recent changes he made to get more out of his training. Steph & Alan also go back to basics on carbs, the different types, where they come from, and how to plan your training and race nutrition to ensure you're getting the most from your sessions.

The man who did much of the research that lead to our current guidelines for carbs during exercise, Prof. Asker Jeukendrup joins us to discuss the nuances of carbs during exercise - recreational vs elite athletes, running vs cycling, shorter vs longer duration, and much, much more. As head of performance nutrition for the Jumbo Visma pro cycling team, the Red Bull Athlete Performance Centre and th...

Two time Olympian in the 1500m & sports dietitian Linden Hall joins us to discuss the role of fruit & veggies in her diet, what happens when she doesn't get enough on the road, and her experience with the vast array of fruit & vegetable based supplements that are heavily marketed to athletes.

Researcher and sports dietitian Dr Andrea Braakhuis (University of Auckland) joins us to chat about her area of research on the components in fruit and vegetables and their impact on performance. We discuss whether we should just try to eat more fruit and veggies, some of the challenges in achieving that for runners, cyclists and triathletes, and whether there's evidence to support the use of supp...

We're joined by Aussie pro cyclist Sarah Gigante, who shares her experience relocating to Europe and learning to adapt her on-bike nutrition in a much colder climate. From cozy gloves that stopped her accessing race food, to finding suitable alternatives to cereal bars in Europe, we hear stories of adapting to life riding in Europe, and the challenges eating and drinking in the cold, wind and rain...

Beccy Hall is a sports dietitian with the Olympic Winter Institute of Australia and previously with the Canadian Sports Institute Pacific. She discusses if nutritional needs change when training through the winter, what does 'being cold' actually means, and some great practical tips and advice learnt from working with Winter Olympic athletes and others in temperatures both above and below freezing...

Elite ultra-runner & coach, mum of one and pregnant with the 2nd on the way, Kellie Emerson joins us to share her experiences with managing training (and racing) and nutrition whilst pregnant and breastfeeding. Plenty of great advice and practical suggestions for new mums or soon-to-be new mums.

Co-founder of Compeat Nutrition, sports dietitian for Australia's women's soccer team The Matildas & mum of three kids, Alicia joins us to discuss both the guidelines and the practical reality of nutrition during pregnancy & breastfeeding, and how your training nutrition needs change during this time. Plenty of practical tips for new mums or mums-to-be that are continuing to train during this time...

Cyclist Ben Hill joins us to share his experience managing food and nutrition whilst travelling, both domestically with the National Road Series, and internationally in Europe and Asia. We discuss what's worked, what's gone wrong, and what he always takes with him when travelling. We also chat about his experience with the Australian team in the UCI Cycling ESports World Championships, a former te...

We're joined by Jess Rothwell, Nutrition Lead for Athletics Australia and Sports Dietitian at the Victorian Institute of Sport, working with their athletics program. We tap into Jess's experience travelling with teams to training camps, World Championships and Olympic Games, as well as her own experience as an athlete. This includes common nutrition issues and challenges for both domestic and inte...

Our first returning athlete guest, triathlete and Tokyo Olympian Emma Jeffcoat's back on the podcast. We discuss her Olympic experience and plans for 2022, her personal experience with supplements, the products she's tried over the years, her thought process when deciding on whether to use a supplement or not, and her experience combining supplements with international travel.

We're joined by Greg Shaw, Nutrition Lead for Swimming Australia and Performance Manager for the open water program. As a former athlete and then sports dietitian, Greg has used supplements, researched supplement use, contibuted to the AIS Sports Supplement Framework and worked with numerous athletes to advise them on supplement use. We discuss how to define supplements, his process of determining...

Runner and sports science journalist Alex Hutchinson joins us to provide his experience of using a continuous glucose monitor, and his research and conversations with elite and professional athletes who have been using them. We discuss what it's like to wear the monitor, what data you get back, and what to do with it. A columnist for Outside and formerly Runner's World, Alex is also the author of...

A hot topic in sports nutrition, discussed in our first ever double guest episode! Dr Dana Lis (Israel Premier-Tech) & Dr Dave Martin (formerly AIS, now in Silicon Valley) join us to discuss wearable tech in general, and continuous glucose monitors specifically for athletes. Are they accurate, what do they tell us, when are they useful, or is it pointless data capture?

Two time Olympian in the 1500m & now track and XC coach at the University of Victoria, Hilary Stellingwerff joins us to discuss her experience managing training and nutrition across the menstrual cycle, what she learnt from science and experience, how she works with the athletes she coaches, and what matters in the bigger picture.

Clare Minahan from Griffith University is a world expert in female athlete physiology, including influence of the menstrual cycle and contraceptive use. She joins us to discuss a topic with so many myths and misconceptions - should female athletes adjust their nutrition according to the phase of their menstrual cycle?

Triathlon coach Danielle Stefano from Elotik Pro Triathlon works with high school triathletes, elite juniors, and Olympic and Paralympic athletes. She discusses the similarities and differences between these groups, and how she sees the nutritional needs and concerns of younger athletes through the lens of a coach who works across the spectrum.

Prof. Ben Desbrow ( Griffith University) joins us to discuss how the nutitional needs of younger athletes are different to adults, and the practical, social and ethical considerations with this age group. A must-listen for parents, coaches or support staff of young runners, cyclists & triathletes.

Cyclist, sports scientist, and cycling coach Dr Stephen Lane from HPTek joins us to discuss the use or misuse of training data to provide insights into nutrition practices, including what data to use and when, and when you can go by feel.

Dr Trent Stellingwerff (Director of Innovation & Research, Canadian Sport Institute Pacific) joins us to discuss the nuances of collecting and interpreting training data, how it could be used to inform your nutrition, and we finish with some practical examples.

Cyclist Neil van der Ploeg joins us to explain how he balanced training load & body fat loss in the lead up to key races. Neil's career included multiple National Road Series stage wins, the 2017 Grafton to Inverell Cycle Classic , a podium at the 2015 Road Nationals & several appearances on the UniSA National Team at the Tour Down Under.  

We're back for 2022, answering probably the most common question we've ever been asked. An in-house episode, Steph & Alan will describe how they tackle this conundrum & assist athletes to meet their body composition goals without compromising their health or training performance.

With Christmas upon us, we're releasing our final podcast for 2021 a few days early. Olympic marathoner Sinead Diver joins us to give a behind-the-scenes look at how the team prepared for the heat of Tokyo 2020, and her pesonal experiences trying out pre-race hyperhydration with glycerol and sodium, pre-cooling with slushies, and altering perception of temperature with menthol.