Triathlon Nutrition Academy

Triathlon is a crazy sport. You’re up early, home late and when you juggle work, family, and household jobs, it can be easy to let your relationship slide.  Particularly through the build of a key race like 70.3 or Ironman where training hours are high.  So often I see couples and families break down because of triathlon. It can put a huge strain on your relationship, particularly if your other ha...

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 🚚. Here are a few signs you’re not eating enough: You’re not training well and...

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? Joining me on the podcast is exercise physiologist at the Australian Catholic University, Andy King. Andy co-authored the review paper on all of the research to date on hydrogels and their effect on endurance exerci...

​​Are you sick of sucking back gels and sports drink 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?  In this episode I walk you through: When is the best time to use real foods in...

Eating for optimal health and performance doesn’t happen by accident. Think of the food choices you make when you’re time poor or in a rush… You’re more likely to get takeaway or eat out You’re more likely to grab and go whatever is available, quick and easy to fill a hole You’re more likely to eat a bowl of cereal for dinner You’re more likely to smash a protein shake after a session and go to be...

Now that the colder months are upon us, it’s time to be proactive with our nutrition for the best immune system defence. For active people, immune function plays a role not only in fighting off infections but also in promoting tissue repair to recover from exercise and injury. To function properly, the immune system requires lots of nutrients – both macro and micronutrients.  For a triathlete unde...

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. How is caffeine absorbed? How does caffeine work? What are the negative effects of too much caffeine? Where else can you get c...

I’m a big advocate for triathletes implementing strength into their training program, but not many do it! Maybe it’s because you’re worried about getting too sore, or putting on too much muscle mass and affecting your power to weight ratio, you have zero time, or maybe it’s because you have no idea what you should be doing! As an Advanced Sports Dietitian, this is not my area of expertise. So join...

You've done the training, you’ve dialed in your nutrition, but what about your mind?  When it comes to racing, there is a lot you can do to prepare your body physically to perform at the best of your ability on the day. But if you haven’t got your mind switched on, then your race may not result in what you’re truly capable of. To help give you some practical strategies to mentally prepare yourself...

As an endurance athlete, calcium is a key nutrient you need to be on top of. Every. Single. Day.  Calcium is not only important for building strong bones and teeth, it’s also important for every single muscle contraction. If we’re not getting enough calcium from our diet, we borrow it from our bones. If this delicate balance is tipped in the wrong direction too often, we run the risk of having wea...

 Have you got a hot race coming up? Here’s some practical heat adaptation advice that actually works. Joining me on this episode is Physiologist Avish Sharma. He was the lead Physiologist for Triathlon Australia in the preparation for the Tokyo 2020 Olympics which always set to be a hot environment.  In this episode we talk about: Why would you want to heat adapt yourself? Who is it beneficial for...

When it comes to triathlon nutrition, there is a lot of crap out there! 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 ever...

If you’ve been listening to the podcast for a while, you might be starting to think nutrition is the missing link in your performance. And you know how passionate I am about getting practical, evidence-based information out there in a very noisy world. Does any of this sound like you? You're sick of feeling tired all the time→ → You're frustrated you can't hit the goals you want to achieve → You t...

You’ve invested in a training program, a coach, maybe you’ve spent thousands of dollars on a new bike…why haven’t you got a plan for your nutrition yet? So many athletes smash themselves at training with no regard for how they’re fuelling and recovering. But we only adapt i.e. get fitter and faster from the sessions we recover from. If you want to find the sweet spot where training and nutrition i...

It’s not often someone walks through my doors that generally eats really well. Lots of fresh fruits and vegetables, lean protein sources and minimal junk. But just because you eat healthily, doesn’t mean you’re fuelling your body with the right things to support triathlon training. Jody is a Naturopath, Triathlete, Mumma, Wife and Triathlon Nutrition Academy athlete. She shares her experiences on...

Are you someone that suffers from pre-race nerves? Do you worry you’ve forgotten to do something important heading into race day? There is A LOT to do, think about and organise when it comes to triathlon racing. Preparing for one sport is hard enough, but you’ve got to prepare yourself for 3! Let me help you automate your racing process and take away the stress that comes with toeing the start lin...

Do you feel tired, lethargic or fatigued and are not sure why? Maybe you need to get your iron levels checked. Inside the Triathlon Nutrition Academy program we talk all about Iron and how important it is for endurance training. I want to make sure my athletes know how to recognise symptoms of deficiency but also how to fix it, quickly. Joining me in this episode is fellow Advanced Sports Dietitia...

⛔️ Don’t book in for a body composition scan until you listen to this!  Bioelectrical Impedance Analysis (or BIA) scans are popping up in just about every gym and I’ve even seen some health professional clinics offering them as a service.  They’re advertised as a quick and affordable way to accurately measure your body composition i.e. how much muscle, fat and bone tissue you’re made up of. But i...

Three reasons why you aren’t losing weight doing triathlon, despite training the house down. Are you frustrated you can’t seem to reach your body composition goals? You train more than most people but still have a little excess body fat to lose.  Are you constantly trying to eat a little less to burn more fat and end up starving all the time? Or absolutely wrecked after training? That is definitel...

If you’re serious about tracking your body composition change, you need to consider getting regular skin folds done with an accredited anthropometrist. But what are skin folds? What do you need to look for when getting your skin folds done to ensure they’re legit? And how do you find an accredited anthropometrist? Tune in to learn all about skin folds! To book in for skin folds in our monthly clin...

Hey you! Put the scales away and listen up!  Many triathletes are interested in measuring their body composition. Whether it’s losing body fat or gaining muscle. Endurance athletes strive to be leaner, lighter and faster because you have to carry your weight across a long distance.  One of the major challenges with this is actually trying to track and measure body composition change. You’re probab...

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. What is Carb-Loading? Who would benefit? What events should you carbohydrate load for? How do you do it? Tune in to find out!   LINKS:...

Welcome back to part 2 of the discussion with our resident female athlete nutrition expert Angelique Clark. In part two,  we deep dive into menopause. What is menopause and how is it different to perimenopause? What should we be doing nutritionally at this time of our lives? Is the Meno pot a real thing? What can we do to minimise increased belly fat? And if you’re not in this phase of your life y...

Do you experience hot flushes, night sweats, a rollercoaster of moods and changing periods? Join resident female athlete nutrition expert Angelique Clark as we dive into the roller coaster shit show that is Perimenopause. How do you know if you are perimenopausal? What are the symptoms of perimenopause? What can you do to manage perimenopause? And nutritionally, what sorts of things can we be doin...

“I wish I did this 7 years ago when I first started in the sport”. I’m giving you a peek behind the scenes and showing you a little insight into what the journey to become a SUPERCHARGED Triathlete looks like. You’re going to hear first-hand from Nic who has been showing up and doing the program since day 1. Why did she decide to join? What has she learnt? And what has been the biggest changes to...