Can you really swap your Maurten Gels for a handful of Nerd Clusters and still smash your training and racing? Today, we’re diving into the ultimate endurance fuelling showdown—sports nutrition science vs. candy aisle convenience!

If you've ever wondered whether you need expensive sports nutrition products or if something like Nerd Clusters can do the job just as well, you’re in the right place. We’ll break down the carb content, sodium levels, gut comfort, practicality, and real-world performance of these two fuelling options—so you can make the best choice for your training and racing.

How This Conversation Started

This topic came up in the Triathlon Nutrition Academy community after athletes shared a reel of a doctor completing Ironman training and racing entirely on Nerd Clusters. Naturally, this sparked debate—can you actually fuel long-course triathlon with candy? Or is it just another social media trend with little science behind it?

As a...

One of the most common questions I get asked is, “Can you help with triathlon nutrition as a vegan?” The short answer? Absolutely.

My entire approach to nutrition is built around education—not just handing out meal plans or telling you what to eat, but teaching you how to fuel your body so you can perform at your best, no matter your dietary preferences. I like to say, “Give a triathlete a fish, and they’ll eat for a day. Teach a triathlete how to fish, and they’ll eat for a lifetime.”

Whether you're vegan, gluten-free, diabetic, or can’t tolerate dairy, my job isn’t to tell you what you can’t have—it’s to show you how to get everything you need to train harder, recover faster, and smash your goals.

So, if you've ever wondered how to fuel triathlon training on a plant-based diet, you're in the right place. Today, we’ll cover the key nutrients vegan triathletes need to focus on and how to make sure your...

Welcome back to part 2 of my conversation with the incredible Mark Allen! 

Dubbed the greatest endurance athlete of all time by ESPN, Mark is sharing the secrets behind his amazing results. Today in particular we’re focusing on mindset and motivation.

If you haven’t heard part 1 yet, I highly recommend you do that first so you don’t miss any of the wisdom he shares. 

Mindset is a big part of triathlon training and races. Whether you’re gearing up for a major training session or standing at the start line, the thoughts running through your mind greatly impact your performance.

He shares the moment from his first triathlon when he realised what a difference they made. When a competitor passed him, he felt the doubt creep in, his body tightened up and everything started to feel harder. Taking a moment to clear his mind he was able to acknowledge there was still plenty of time to retake his position. This allowed him to regain his stride and overtake...

Mark Allen is widely regarded as one of the greatest triathletes of all time. ESPN hailed him as the greatest endurance athlete, and with six victories at the Ironman World Championship, he has cemented his legacy as a true legend in the sport. His journey from a curious spectator to a dominant champion is nothing short of inspiring.

The Journey to Triathlon Greatness

Mark’s introduction to triathlon happened in 1982 on a seemingly ordinary Saturday when he stumbled upon the Ironman event on Wide World of Sports. Initially horrified at the thought of completing a 2.4-mile swim, a 112-mile bike ride, and a marathon in one day, he dismissed the idea as pure madness. However, the event lingered in his mind, and before long, he found himself training for the very race he once deemed impossible.

His competitive mindset was unique. Mark insists he was never driven by a desire to defeat others, but rather by a personal quest for growth—to see just how good he could become. His...

Have you ever felt like, no matter how hard you work or how much training you do, you aren’t achieving the results you’re capable of?

I’m not surprised.

You’re probably falling into the same trap I’ve seen so many triathletes fall into: ignoring their nutrition.
While an excellent training plan is crucial for triathlon success, you’ll never achieve your full potential if you overlook the fourth leg – nutrition.

Today, I want to share some of the most common nutritional pitfalls I’ve encountered in my years of working with beginner triathletes, Kona winners, and everyone in between.

1. Inadequate Fuelling

Many triathletes under-fuel due to a fear of carbohydrates or a history of dieting. This can lead to low energy availability and poor performance. It’s crucial to fuel according to your training load and needs, not your fears!

2. Poor Recovery Practices

Recovery isn’t just an afterthought—it’s a vital part of...

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...

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...

Welcome back to the Triathlon Nutrition Academy podcast for another year!

I still can't believe we're in 2025, but I hope you had an amazing holiday season filled with family, friends, relaxation, and perhaps a bit of training too.

The start of a new year is when a lot of us are setting set ambitious performance goals – but I want to make sure we’re setting goals we can reach, not ones that’ll be dropped by February.

That’s why today I’m sharing five practical and achievable nutrition goals designed for triathletes just like you!  Whether aiming for a personal best, tackling new distances, or simply enhancing your everyday energy levels, I've got insights to help you succeed.

1. Nail Your Pre and Post-Training Nutrition: This is one of the simplest ways to boost your performance and consistency is the name of the game. Pre-training, focus on carbohydrates for energy with options like toast or a banana. Post-training, ensure you're covering the "four...

2024 is almost over and I for one, am glad. It’s been a year of challenges and I’m ready to start the next chapter in 2025.  But before that, there’s still a few weeks of festive year. And, in the spirit of the season, I'm sharing 12 transformative tips to get you through the holiday season. 

While we’ve just entered Summer here in Australia, so it’s peak race season, but I know most of the world is entering Winter which is a much slower training phase. Wherever you are though, and no matter how much experience you have, these tips will help you to feel, and perform, at your best! 

Day 12: Recipes for Success: Start with simple, batch-cook recipes that save time and ensure nutrient-rich meals. From overnight oats to savoury muffins, having go-to meals tailored for active people like us makes all the difference. Visit dietitianapproved.com/recipes to download these recipes.

Day 11: Smart Snacking Strategies: Snacking can be your ally if...

How many calories should you be eating each day as a triathlete?

I’m asked this question constantly, but it’s not as simple as just giving you a number. There are so many factors to consider and a lot of misinformation that can confuse things. Don’t worry though! This week, I’m breaking down the topic of calories and giving you simple straightforward advice that can enhance your training and performance.   

As a triathlete, your caloric needs are unique and far greater than the general population. You’re not just training for one sport, but three, which means your body requires more energy to sustain those training hours. Unfortunately, many triathletes underestimate how much they need to fuel their bodies properly, which can hinder performance.

Every triathlete is unique, and your caloric intake should reflect that. Your daily caloric needs are impacted by various factors such as age, gender, body composition, and most importantly, your...