Jet lag can be a triathlete’s worst nightmare. We train for months to perform at our best but international travel leaves us feeling sluggish and out of sync on race day.

What if there was a way to outsmart jet lag and step off the plane feeling sharp and race-ready? It might sound too good to be true but it’s not. I’ve just recorded a masterclass about beating jet lag for my TNA athletes and I want to share some of those hot tips with you too!

So, what exactly is jet lag? It’s that horrible feeling you get when there's a mismatch between your body clock and the new time zone. It's a common issue when travelling overseas, particularly when crossing multiple time zones. Symptoms increase and adjustment times are longer the more time zones you cross. Living in Australia, where it often takes 24 hours on a plane to reach the other side of the world, we're well-acquainted with the feeling.

Some common symptoms of jet lag include:

• Poor sleep
• Fatigue
• Gut...

When you’re lacking motivation through a hard triathlon training period, where do you turn for encouragement?

You could binge-listen to a podcast, watch an inspiring movie or check out your favourite athlete’s socials, but I personally feel that one of the best places to start is a good ol’ fashioned book. 

Today, I teamed up with some of the members inside the Triathlon Nutrition Academy community to bring you a curated list of 20 must-read books for triathletes, from insightful how-tos to inspiring autobiographies and helpful self-improvement books. 

You’ll find a detailed list that could transform your approach to training, racing, and overall mindset.

Whether you’re a seasoned athlete or just starting, these books offer a wealth of knowledge and insights that can help you achieve your best performance.

If you want a handy list of all these book recommendations, head over to https://dietitianapproved.com/books for a free downloadable. ...

Are you ready to delve into the mind of an incredible triathlete who's completed 18 Ironman races?

Yes, you heard that right, eighteen!

Leanne, an age-group athlete, has been tackling triathlons for a whopping 30 years. Not only that, but she balances this passion with raising three children and working. Her experience is vast, her knowledge is deep, and today, she's ready to share her wisdom with us.

One of Leanne’s biggest takeaways has been the importance of flexibility in training and nutrition. While we need to strive for consistency, life is unpredictable, and we need to adapt when things don’t go as planned. She advises you to do whatever you can rather than nothing at all. If you miss a session or have a bad week, don’t stress. Pick up where you left off and keep going.

Something else that made a huge difference for Leanne was having a solid support system with people who share her passion. Whether it's friends joining you for a training session or being a...

Could you be sabotaging your race-day performance with the wrong pre-race foods?

Having worked with triathletes for the past 16 years, I've seen far too many show up to a race with no clear plan for their nutrition and undoing the months of hard training they put in. I don’t want that to happen to you so today I’m talking about what NOT to eat before you get to that start line.

Minimise Fibre

Normally, fibre is fantastic—it's essential for keeping our gut microbes happy, supporting our immune system, and so much more. However, in the days leading up to a triathlon, it’s wise to reduce your fibre. Avoid nuts, seeds, and legumes, and be careful with your fruit and vegetables. Instead of whole grains, opt for white bread or pasta to reduce the fibre content.  This will reduce the bulk in your gut and the chance of gastrointestinal upset during your race.

Monitor Your Fat Intake

Healthy fats are a key part of your daily diet, but in the days...

Wondering how to fine-tune your nutrition for peak endurance performance?

I’ve got you covered. 

Today, I'll be sharing my top 10 "superfoods" that every endurance athlete should consider incorporating into their diet. I’m not talking about the typical marketing gimmick superfoods; I’m talking about nutrient-dense foods that genuinely enhance performance and overall health.

1. Berries are rich in antioxidants, in particular flavonoids, that help combat inflammation and oxidative stress from exercise. They’re also a great option for a low-carb, low-calorie snack that satisfies your sweet tooth. Berries are best when they’re fresh, locally grown and in season, but frozen berries can provide a good variety all year round!
2. Eggs are an excellent source of high-quality protein and contain the amino acid leucine, which promotes muscle protein synthesis. They are also nutrient-dense, providing B vitamins, choline, selenium, vitamin A, iron and...

Meet Lisa and Paul McDonald. We're diving into Paul's recent gruelling experience with Ultraman Australia. Lisa, armed with her expertise as a member of the Triathlon Nutrition Academy (TNA), played a crucial role in equipping Paul for success. In this blog, we'll explore their journey from training and nutrition planning to the actual race and recovery. Get ready for some actionable advice on optimising your performance in long-distance triathlons.

For those unfamiliar, Ultraman is no ordinary triathlon. It's split over three days:

- Day 1: 10km Swim and 140km Bike Ride

- Day 2: 281km Bike Ride

- Day 3: 84.4km Double Marathon

It's an event that challenges the mental and physical limits of even the most seasoned athletes. Paul explained he had a longtime interest in Ultraman but didn’t believe he could achieve those distances at first. However, the more he was exposed to the event as he watched friends compete, the more he realised that these distances were indeed achievable.

How can you know if your nutrition sucks?

Well, bad nutrition can cause big issues in all areas of your body, so there are plenty of warning signs, but they’re easy to miss if you don’t know what to look for. I want to share nine critical signs that your nutrition needs immediate attention.

 1. You Need a Nap During the Day

For me, the biggest red flag here is when someone constantly needs to nap or if they’re falling asleep on the couch. If your body isn’t receiving the fuel or nutrition it needs, it will try to keep things balanced by forcing you to rest more. When naps aren’t possible, you’ll likely start craving caffeine or sugar to get a quick energy boost.  Evaluate your overall diet to ensure you’re getting enough nutrients and calories to support your energy needs without the need for extra naps.

 2. You Have Gut Issues

Nausea, vomiting, stomach cramps, gas, and other gastrointestinal problems are indicators that...

Have you ever felt like your body just isn’t cooperating, no matter how hard you train or how well you think you’re eating? You’re not alone. Many athletes experience this, and today’s guest, Laura Hoffman, is no exception. Laura previously struggled with iron absorption issues that severely impacted her training but overcame this with tailored nutrition. Recently, she achieved a 20-minute personal record (PR) at the Western Massachusetts 70.3 Ironman, and Laura is sharing how she did it!

Laura shares that her realistic goal for this race was five hours and 45 minutes, but her “super top secret” goal was an ambitious five hours and 30 minutes. Despite facing less-than-ideal conditions, Laura did the unthinkable and crossed the finish line right at 5:30. She described the euphoric moment when she saw the time on the board and realised she had achieved her ultimate goal.

The Game-Changer: Nutrition

The real secret sauce here was a significant...

When it comes to sports nutrition, athletes are often bombarded with a plethora of choices. From protein shakes to energy bars and salt tablets, the options seem endless. But what about Coca-Cola as a performance enhancer? You probably didn't see that coming on a sports nutrition blog! But what does a triathlon dietitian have to say about incorporating Coca-Cola into your sports nutrition plan? My opinion may surprise you...

The Role of Sugar in Sports Nutrition

First, let's talk about sugar. Carbohydrates are our primary source of fuel as endurance athletes. During prolonged endurance events, our carbohydrate stores (e.g. glycogen in our muscles) can run low. Making fast acting, simple sugars that are easy to digest a great way to provide quick energy.

Coke contains these simple sugars and can provide us with a quick energy boost. In Australia, for example, Coca-Cola has 10 grams of carbs per 100 ml, making it a more potent source of...

Proper recovery and performance enhancement have always been top priorities for athletes. But what happens when new trends promise to deliver these benefits with the allure of convenience? Is it worth the investment, or even safe? Today, we delve into the growing trend that is IV hydration and explore whether it truly lives up to the hype.

What is IV Hydration?

In simple terms, IV hydration involves bags of hydration, vitamins, amino acids, or a mix thereof being administered directly into your bloodstream through a cannula. Originally, this practice was strictly for medical use in hospitals to treat severe dehydration and nutrient deficiencies or deliver medication when oral intake wasn’t possible.

Now, companies offering IV hydration have extended these services to healthy individuals for various perceived benefits, such as rapid rehydration, improved skin health, and curing hangovers. For athletes, especially triathletes, they’re even promising quick recovery and...