Stay ahead of the curve on the latest sports nutrition developments with an inside look at key trends on the rise.

As an advanced sports dietitian and high performance triathlon coach, I’m keeping tabs on emerging evidence, new technologies and shifts in thinking that impact how athletes fuel best.

Here are 5 key triathlon sports nutrition trends I predict gaining traction in 2024:

1. Continuous Glucose Monitoring

Wearable continuous glucose monitors (CGMs) measure real-time interstitial fluid glucose levels via a tiny filament sitting under your skin. These devices are exploding in popularity thanks to the allure of seeing live “fuel gauge” data during exercise.

But don’t be fooled - a CGM does NOT indicate muscle glycogen levels (your actual energy stores). The relationship between blood and muscle fuel reserves is complex.

More concerning is the lack of clear normative CGM data ranges for athletes to interpret readings accurately. There’s minimal quality research guiding...

Recapping key nutrition lessons learned and top performances from 2023, plus outlining my plans to help you smash your goals in the upcoming year!

Key Triathlon Moments of 2023

Some epic triathlon moments from the past year that stood out to me include:

• Lucy Charles-Barclay’s record-breaking Kona win. Her time of 8:24:31 sets a new course record for the women’s field.
• Kona age grouper Leanne W’s inspiring finish. Despite a tough lead-in, she persevered to cross the line in Kailua-Kona.
• Gwen Jorgensen’s impressive comeback. She’s racking up podiums in her bid to make the 2024 Olympic team. Definitely one to watch!
• Smashing PBs and podiums for my Academy athletes like Jody, Erin, Kathleen, Kelly, Lynn, Cheryl, Ciaran, and Krystal. Too many wins to name!

I encourage you to take a moment to reflect on your own personal triumphs and achievements over the past 12 months. Celebrate how far you’ve come!

Nutrition Wins for Me

It’s been a massive year for me in advancing ...

Let’s get real about sports nutrition qualifications...

As a professional dietitian specialising in triathlon, I’ve invested over $50,000 and 15+ years honing my expertise. This enables me to translate complex sports science into tailored practical advice for your individual needs.

Yet unqualified “coaches” freely dole out generic nutrition tips despite no formal training. Their cookie-cutter advice rarely delivers the promised results.

Don’t waste time and money on amateur advice. Seek properly qualified sports dietitians to unlock your full potential. Here’s why it matters.

My Qualifications

• 4 year nutrition and dietetics degree ($36K)
• Sports nutrition specialisation course ($2K)
• International Olympic Committee Diploma in Sports Nutrition ($10K!)
• Ongoing professional development ($12K+/year)

This intensive education teaches both nutritional science and real world application. I can accurately assess your unique needs, interpret cutting-edge research, and advis...

As an endurance athlete, you need ample energy from food to support your gruelling training schedule and crush your triathlon goals. But restrictive diets and inadequate fuelling habits can backfire, plunging you into a state of low energy availability that derails your performance.

Below, leading sports dietitian Dane Baker unpacks the warning signs, consequences, and solutions for low energy availability, also known as Relative Energy Deficiency in Sport (RED-S).

Arm yourself with the nutrition know-how to optimise your workouts, accelerate your recovery and feel your absolute best in training and racing.

What is Low Energy Availability?

Low energy availability occurs when your energy intake from food consistently falls below the demands of your exercise regimen. Your body is left with insufficient leftover fuel for optimal functioning after accounting for your training expenditure.

Prolonged low energy availability causes your body to downregulate and compromise mul...

Stuck on what to get the triathlete in your life this festive season? We've got you covered with the ultimate triathlon gift guide.

Below are 20 perfect presents at a range of budgets - from stocking stuffers to big ticket items. There's something for every multisport enthusiast on your list.

Use this list for gift inspiration or share it with loved ones for stress-free holiday shopping!

Race Day Essentials

Fins - Help them swim faster with a quality pair of triathlon-specific fins like the DMC Elite II Tri Fins. Around $99.

Pool Buoy - Improve technique and body position with your own personal swim bubble. Try the Endless Pools Anti-Torpedo buoy. Approx $42.

Goggles - Can never have enough! Choose between pool or open water lenses. $20-$100.

Race Entry - Give the gift of entry into their dream event! Just ensure they want to race the distance.

Running Shoes - Help lower this frequent expense. Check brand and model or give a voucher.

Aerobar Pads - Make their ride more...

For triathletes working shifts or unpredictable hours, fuelling performance is a unique challenge.

No set routine means you can’t just cookie-cut a generic training and nutrition program. So how do shift workers successfully periodise nutrition amidst the chaos?

We asked paramedic and 10-year triathlete Julie Whitton for her tips on fueling through a variable schedule. With rotating day, afternoon, and overnight shifts, training consistency goes out the window!

Let’s break down Julie’s hard-won advice for balancing nutrition and still performing at your best through shift work madness:

Be Prepared at All Times

Keep easy-to-eat snacks on hand at all times. Your work can interrupt set meal times, so you need to have grab ‘n go options. Bars, shakes, sandwiches, and fruits make quick, portable fueling possible.

Pack a small cooler bag and stash it in your car. That way healthy snacks are on call to grab between emergency calls or whenever you’re able to sneak a bite.

Curious about using a continuous glucose monitor (CGM) to guide your fueling?

This hot new tech is popping up on more triathlete wrists. But do CGMs actually optimise performance?

To find out, we tapped the expertise of sports dietitian Greg Cox. He recently published a comprehensive review paper examining CGM use and interpretation in athletes.

Let’s break down Greg’s key insights for triathletes considering whether to invest in a CGM:

What Exactly is a CGM?

• A small sensor inserted under the skin tracks interstitial fluid glucose levels. This mimics blood glucose levels with about a 10-15 minute delay.
• The data is continuously sent to an app on your phone or device. Both blood and interstitial glucose levels fluctuate rapidly, providing a useful window into your body’s fuel use and needs.

Why Use a CGM?

• CGMs provide exciting new objective data on how different intensities of exercise, rest, and nutrition influence blood glucose levels in real-time.
• They of...

Feeling stuck in a nutrition funk? Craving junk 24/7? Energy levels in the toilet? It may be time for a reset.

Luckily, just 3 days is all it takes to regain your equilibrium and get back on track. No prolonged punishment or restrictive detoxes needed.

Let’s walk through how a short sharp shock can help level up your nutrition game.

Kickstart Momentum

A 3 day cleanse provides a powerful kickstart when you’re feeling off track. It stops unhealthy patterns, restores motivation, and ignites momentum towards your goals.

Even if you’ve been loosey goosey for weeks, a reset gets you back in the driver's seat fast. It draws a line in the sand and shifts your mindset from stuck to inspired.

Curb Cravings

Unmanaged cravings can quickly become habitual. A couple days of focused healthy eating can help override those ingrained urges for sugar, salt, and junk.

Fuel properly and the intense hankerings start to subside. Be prepared to white knuckle it through the first 48 hours thou...

Conquering an open water swim brings a unique set of nutrition challenges. 

The cold water, wetsuits, and limited feed zones require some savvy fueling strategies. 

To help you nail your nutrition for open water events, we tapped the expertise of sports dietitian Greg Shaw. Greg has over 20 years of experience working with elite open water swimmers. He shared his top tips to help you avoid the bonk and negative gut issues during your next open water endeavor.

Fuel Right For Your Swim Distance

• For swims under 5km, loading muscle glycogen beforehand is often adequate. Exogenous carbs during the event may not be needed.
• Once you go over 10km the arms become significantly glycogen depleted. Taking on carbs during the swim is crucial.
• Know your anticipated intensity. Faster paces demand more carb oxidation from muscles. Plan nutrition needs accordingly.

Load Up On Carbs

• For long swims, carbohydrate loading can extend endurance by maximising glycogen stores.
• How mu...

Triathlon is an intoxicating sport that gets under your skin. Once you’ve experienced the thrill of crossing that finish line, it’s hard not to set your sights on the next challenge.

Whether you’re just starting your multisport journey or have several tris under your belt, structuring your training and fueling is the quickest way to perform at your best. Proper periodisation, strong coaching, and dialled nutrition will have you rocketing towards new PRs before you know it.

To showcase how a strategic plan can transform your triathlon, we spoke with age grouper Kelly Estes. 

After a long corporate career, Kelly retired and dove into triathlon as his new passion project.

Over the past 18 months, he has gone from newbie to Kona-bound thanks to smart programming. 

Let’s break down Kelly’s approach:

Solid Coaching Foundation

• Kelly uses TriDot’s AI platform to generate custom daily workouts and race predictions. This takes the guesswork out and helps avoid injury with p...