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...

We're back with part two of my conversation with Sam Shepherd, a researcher and fellow nutrition enthusiast, diving into the science of energy production.

Last week, we explored carbohydrates in detail, so be sure to catch up on that episode. Today, we’re discussing the benefits—and drawbacks—of fat adaptation.

What is Fat Adaptation?

Fat adaptation occurs when your body uses fat as its primary energy source instead of carbohydrates. While this can be highly beneficial for low-intensity exercise, it can present challenges during high-intensity sessions. For this reason, the ultimate goal is metabolic flexibility—the ability to switch seamlessly between fuel sources based on exercise intensity. This not only enhances endurance but also reduces reliance on carbohydrate intake during races.

Training for Fat Adaptation

Sam shared strategies for athletes interested in fat adaptation:

1. Fasted Training
   Incorporating fasted sessions, especially for low-intensity...

Carbohydrates and Fats are the body’s main sources of energy in endurance sports and getting them right can make or break your race day. 

That’s why I invited Sam Shepard, a researcher and fellow nutrition enthusiast, onto the TNA podcast to discuss the science of energy production and how you can use it to perform at your best.  There’s a lot to talk about here so we’re breaking the conversation into two episodes. This week we’re focusing on carbohydrates, and next week we’ll dive into fats. 

Sam begins by sharing studies on the oxidation of carbohydrate and fat during endurance events. They’ve show that carbohydrates are the body’s main source of fuel early on but, after about two hours, fats take the lead. Knowing this can help us make better fuelling choices, but like all things sport nutrition there are a lot more factors to consider.

• Your fitness level, training status, and environmental conditions (like altitude...

Around this time last year I shared my list of gift suggestions for triathletes in episode 120 (definitely worth a listen if you haven’t done so already!). This year I’m back with four of Santa's helpers (who are also exceptional triathletes) to share 25 of their top Christmas gift ideas. 

From essential gear and training must-haves, to high-tech gadgets and professional services, this episode has something for every budget.

So if you’re looking for inspiration or want to drop some hints to friends and family, this episode is for you.

Unwrap the complete list of 25 gift ideas at: dietitianapproved.com/xmas

Some of the highlights include: 

• Triathlon is an expensive sport, so one of the best gifts you can give is paying for someone's race entry. Just make sure you’re signing them up for something they’ll actually want to do. 
• In a similar vein, bulk supplies of someone's nutrition products will always be warmly appreciated. 
• ...

As the official race nutrition products for Ironman events, Maurten gels have gained a lot of popularity among endurance athletes. But with two big options on the market, Gel 100 and Gel 160, it can be difficult to know what the right choice is for you. Today I’m breaking down the differences between the two, so you can fuel right and feel your best.

Nutrition Content: The biggest difference between Gel 100 and Gel 160 lies in their nutrition content. Gel 100 offers 20mg of sodium as well as 25 grams of carbohydrates, equating to 100 calories. On the other hand, Gel 160 contains 30mg of sodium and 40 grams of carbohydrates at 160 calories.

Overall, the Gel 160 is more energy dense, providing higher energy output per gel, but that doesn’t automatically make it the best choice. Your fuelling should be based on your individual needs and race day goals.

Caffeine Content: While Gel 100 is available in caffeinated versions, Gel 160 currently isn’t. This might change in...

As a sports dietitian I’ve studied for years to help you use nutrition to achieve your performance and health goals.  

That’s why it frustrates me to no end that people go to literally every other source (like Dr. Google, blogs, podcasts, YouTube, magazines) before talking to an expert.

People would rather listen to their coach, a training buddy, naturopaths, chiropractors, literally any other person instead of consulting a qualified sports dietitian. But none of these people are experts, and they shouldn’t be giving advice to others.

This is a big reason why there is so much confusion and misinformation around nutrition and I’m sick of spending so much time clearing it up. So today I want to talk about what exactly a sports dietician is and why we should be the gold standard source for your information.

So, what is a sports dietician?

A sports dietitian is a registered dietitian who specialises in helping athletes enhance performance through...

As a sports dietitian specialising in triathlon, one of the key elements I focus on with my clients is hydration strategy. Hydration plays a critical role in performance, and understanding your sweat rate is key to optimising your fluid intake.

Recently I was lucky enough to sit down with Lindsey Hunt, a senior sports scientist at Precision Fuel and Hydration, to discuss his work in this area and the great new tool that came from it. With an impressive academic background and hands-on research in human thermoregulation, Lindsey's insights are invaluable for athletes looking to fine-tune their hydration strategies.

Lindsey's research primarily focused on whole-body sweat rate prediction in both indoor and outdoor running and cycling. This involved numerous exercise trials with a broad cohort of participants to gather a comprehensive understanding of sweat rates across different conditions.

The culmination of this research is the sweat rate calculator, a free tool that helps you...

Today I’m joined by Christine Orlowicz, a dedicated age-group triathlete from Fort Myers, Florida, who’s been having an exceptional race season. Christine joined us late at night to share her journey, challenges, and success in mastering her nutrition plan, all while balancing a demanding career as a physician.

Originally a runner, Christine entered the world of triathlon almost three years ago, with her first race being in December 2021. She started incorporating swimming and biking into her training routine, and triathlon was a natural progression from there. One of the biggest things Christine loves about this sport is the community, which she’s found a lot more welcoming and supportive than for other sports she’s been a part of.

From the onset, Christine recognised the importance of proper nutrition in her triathlon journey. She joined the Triathlon Nutrition Academy well before hitting her first 70.3 race and this has paid off majorly.

While many...

When it comes to sports nutrition products, there are a million products and there's always something new promising to boost performance, enhance recovery, or just make training that little bit easier. With the sheer volume of options, it's easy to feel overwhelmed. That’s why I’m sitting down with some Triathlon Nutrition Academy members, athletes just like you, and asking them about their favourite products.

To provide these insights, we are joined by Christine from Fort Myers, Florida, Tony Hampton from Fort Wayne, Indiana, and Steve Duquette from Ontario, Canada. Each has their preferences in sports nutrition, offering diverse perspectives to guide your choices.

Christine's Top Picks

Christine highlighted AMACX gels as her recent favourite for their liquid consistency and high sodium content, ideal for athletes who sweat heavily. She also praises Scratch Labs for hydration, which has proven gentle on her stomach during intense sessions and has a great range of...