Triathlon Nutrition Academy

Are you spending way too much time worrying about gels, supplements and race day nutrition… but still not getting the performance you want? Here’s the hard truth: most triathletes are focusing on the wrong things. In this episode, Advanced Sports Dietitian Taryn Richardson breaks down why chasing marginal gains is keeping you stuck and what you actually need to prioritise if you want to train harder, recover faster and perform at your best. If you’ve ever felt confused, overwhelmed or like your nutrition just isn’t “clicking”, this one’s for you. What you’ll learn in this episode: Why most triathletes are trying to optimise the last 5% without earning it The real reason your performance isn’t improving (hint: it’s not your gels) Why daily nutrition matters more than race day nutrition The dangers of under-fuelling and long-term health risks like RED-S, hormonal issues and poor bone health Common mistakes like supplement overload, fad diets and copying other athletes Why inconsistency across the week is sabotaging your progress The “Supercharged Triathlete Formula” and how to apply it The key building blocks of a high-performing nutrition strategy: Recovery nutrition Pre-training fuel Daily nutrition periodisation On-bike and run fuelling THEN race day strategies and supplements Timestamps: 00:00 – The hard truth: triathletes are focusing on the wrong things01:30 – Why the “last 5%” mindset is holding you back02:00 – You don’t have a gel or supplement problem04:30 – Real athlete story: the supplement overload trap07:30 – Why fundamentals beat fancy every time09:00 – What doesn’t work: fad diets, hacks and copying others11:30 – The impact of inconsistency on performance12:30 – What actually works: building a nutrition system13:00 – The Supercharged Triathlete Formula explained13:30 – Why recovery nutrition is your first priority14:30 – Pre-training fuel and fuelling for the work required15:30 – Periodising your nutrition across the week16:30 – When to focus on race nutrition and supplements17:30 – The “big rocks vs sand” analogy18:00 – The long-term risks of getting nutrition wrong21:30 – Why more information isn’t the answer22:00 – How having a system saves time and energy22:30 – Inside the Triathlon Nutrition Academy Key takeaway: If you haven’t nailed your daily nutrition, nothing else will move the needle. Stop chasing shiny objects and start focusing on the fundamentals that actually drive performance. Links & Resources: Join the Triathlon Nutrition Academy: https://www.dietitianapproved.com/academy Grab your free Triathlon Nutrition Checklist: https://www.dietitianapproved.com/checklist Learn more about Relative Energy Deficiency in Sport (RED-S) in previous podcast episodes Ready to stop guessing and start fuelling properly? If you’re done with the confusion and want a clear, step-by-step system to dial in your nutrition, come and join us inside the Triathlon Nutrition Academy. Tune in now and start focusing on the 95% that actually matters. Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

What actually happens when you stop winging your nutrition and start doing it properly? In this episode, I’m joined by three brand new Triathlon Nutrition Academy athletes who are right at the beginning of their journey and still remember exactly what it felt like on the outside looking in. From sitting on the fence for months (or years), to finally taking the leap, they share the honest truth about what held them back, what surprised them most and the changes they’ve already noticed in just a few short weeks. If you’ve ever thought “my nutrition is probably fine” or quietly closed the tab when looking at getting help, this conversation is for you. Meet the athletes: Jade Collins – Busy mum from WA, juggling Ironman training, work and family life Curtis Yanish – Age group triathlete from Texas who spent years underfuelled and hangry Stephen Sutherland – 71-year-old athlete with 30 years of racing experience, finally dialling in nutrition In this episode, we cover: Why so many triathletes “wing it” with nutrition (even after years in the sport) The real reason athletes delay investing in their nutrition How underfuelling shows up in training, racing and daily life The biggest early wins from improving nutrition (within weeks, not months) Why recovery nutrition is the missing piece for most triathletes How better fuelling = more energy, faster recovery and better performance The concept of “free speed” through nutrition Common mistakes like fasted training, skipping pre-session fuel and delaying recovery What surprised these athletes most once they joined TNA Why nutrition is not an optional extra in triathlon Timestamps: 00:00 – Meet the athletes and their backgrounds 03:40 – Why a 30-year triathlete finally focused on nutrition 05:20 – Sitting on the sidelines and the “secret bank account” 07:00 – Constant bonking, low energy and underfuelling 12:30 – Finding time for nutrition (even with a busy life) 14:10 – Nutrition as “free speed” 17:20 – Biggest surprises after joining TNA 18:00 – Underfuelled training and calorie misconceptions 19:00 – The importance of recovery nutrition 21:10 – Changes implemented straight away 23:00 – From reactive to proactive fuelling 28:00 – What they’re most excited to learn next 31:50 – Advice for triathletes sitting on the fence 42:00 – Why waiting costs more than starting Key takeaways: You can’t out-train poor nutrition Eating enough carbohydrates is critical for performance Recovery starts immediately after training, not hours later Fuelling properly improves both performance and daily life Nutrition is the fourth leg of triathlon Ready to stop winging it? If you’re tired of guessing your nutrition, bonking mid-session or feeling wrecked after training, it’s time to get a plan. Head to dietitianapproved.com/academy and get on the waitlist for the next intake. Because nutrition isn’t an optional extra. It’s the piece that holds everything together. Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

Are you unknowingly sabotaging your triathlon performance with your nutrition? In this episode, Advanced Sports Dietitian Taryn Richardson breaks down the 7 biggest nutrition mistakes triathletes are making in 2026 and why they’re holding you back from training hard, recovering properly and performing on race day. Some of these mistakes have been around for years, but there are a few new ones creeping in, especially with the rise of AI and tracking apps. If you’ve ever felt flat in sessions, struggled with gut issues or wondered why your race day doesn’t reflect your training, this episode is a must-listen.  What you’ll learn: Why AI-generated nutrition plans can do more harm than good (and how to use them properly) The problem with macro tracking apps that ignore the bigger picture Why copying pro athletes is a fast track to frustration How leaving nutrition until race season is costing you performance The importance of fuelling for the work required instead of eating the same every day Why you need to train your gut like you train your body The real reason investing in your nutrition education changes everything Nutrition isn’t the last piece of the puzzle, it’s the piece that holds everything together.If you’re not fuelling properly, you’re leaving performance on the table no matter how good your training plan is. Chapters: 00:00 - Introduction: What’s changed in triathlon nutrition in 2026 01:50 - Mistake #1: Blindly following AI-generated plans 04:50 - Mistake #2: Relying on macro tracking apps without context 10:10 - Mistake #3: Copying what the pros do 13:20 - Mistake #4: Leaving nutrition until race season 15:50 - Mistake #5: Eating the same every day 18:20 - Mistake #6: Not training your gut for race day 20:30 - Mistake #7: Trying to figure it all out on your own  Links & Resources: Join the Triathlon Nutrition Academy waitlist: https://www.dietitianapproved.com/academy Listen to Episode 224: The Problem with Outsourcing Your Nutrition to AI Grab your free Triathlon Nutrition Checklist: https://www.dietitianapproved.com/checklist Ready to take action? If you saw yourself in any of these mistakes, that’s your sign to do something about it. The Triathlon Nutrition Academy is opening soon. This is your chance to stop guessing, start fuelling properly and finally unlock your performance.  Get on the waitlist now: https://www.dietitianapproved.com/academy Other Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

What if one of the biggest factors affecting your energy, recovery and long-term health wasn’t your training or nutrition… but the light you’re exposed to every day? Most triathletes spend hours dialling in their fuelling, sessions and recovery protocols. But modern life has quietly changed something fundamental to human biology. We now spend around 90% of our time indoors under artificial lighting that is very different to the sunlight our bodies evolved with. In this fascinating episode, Advanced Sports Dietitian Taryn Richardson sits down with Professor Glen Jeffery, a neuroscientist from University College London and one of the world’s leading researchers on how different wavelengths of light influence our biology. Professor Jeffery explains how light interacts directly with your mitochondria, the tiny energy factories inside your cells. And why certain types of light may influence everything from energy production and inflammation to recovery, metabolism and ageing. You’ll also hear why athletes might be using red and infrared light the wrong way, and why the biggest benefits could actually come after hard training sessions rather than before. If you’ve been curious about red light therapy devices or wondering whether they’re worth the investment, this episode will help you separate real science from marketing hype. And if you want the full deep dive specifically for athletes, check out the brand new Red Light Therapy Masterclass here: https://www.dietitianapproved.com/redlighttherapy In This Episode We Discuss Why light is far more than just something that helps us see The surprising role of mitochondria in responding to light exposure How modern LED lighting may be quietly impacting metabolism and health The difference between short wavelength light vs long wavelength light Why sunlight contains critical wavelengths most indoor lighting lacks The link between light exposure, inflammation and blood glucose regulation Whether red light therapy can actually improve athletic performance Why athletes may benefit more from post-training light exposure for recovery The problem with many expensive red light therapy devices Simple, low-cost ways to improve your daily light environment Key Takeaways for Triathletes Mitochondria respond directly to certain wavelengths of light, influencing energy production. Long wavelength light (including infrared) may help reduce inflammation and support cellular recovery. Athletes are already highly efficient metabolically, so red light therapy may have limited benefits before exercise. The biggest opportunity may be after hard sessions, when mitochondria are stressed and recovery is needed. Many commercial red light devices deliver far more energy than necessary, meaning more is definitely not better. About the Guest Professor Glen Jeffery, PhDProfessor Glen Jeffery is a neuroscientist at University College London and a leading expert on how different wavelengths of light affect cellular health and biological function. Chapters: 00:00 – The surprising role of light in human health03:00 – The spectrum of sunlight explained05:00 – Why mitochondria are the key to energy production08:00 – The problem with modern LED lighting11:00 – How indoor environments may influence metabolism and inflammation16:00 – The benefits of long wavelength light20:00 – Can red light therapy improve recovery and health?21:00 – Simple ways to improve your light environment29:00 – The explosion of red light therapy devices30:00 – Why athletes may not benefit before exercise32:00 – Where red light may actually help athletes recover faster35:00 – Practical advice for athletes experimenting with red light therapy37:00 – The potential risks of overusing red light devices If today’s episode sparked your curiosity about how light impacts recovery and performance, dive deeper with the Red Light Therapy Masterclass for Athletes here:https://www.dietitianapproved.com/redlighttherapy Other Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

Trying to lean up but your FTP keeps tanking? If every time you try to “eat less” your watts drop, your legs feel flat and your sessions turn into survival mode… this episode is for you. In this week’s podcast, I’m breaking down how to lose body fat strategically without compromising performance. Because you don’t get faster by shrinking yourself. You get faster by building a strong engine and fuelling it properly. Inside this episode, I walk you through: Why slashing carbs across the board is one of the biggest mistakes triathletes make How to fuel threshold, VO2, long bricks and key sessions properly without blowing your fat loss goals What carbohydrate periodisation actually looks like in a real training week Why protecting muscle mass is critical for both metabolism and power output How small, boring calorie deficits beat aggressive six week shreds every time A real athlete case study of a masters triathlete who lost 45 pounds while improving her FTP and keeping it off long term This is the difference between dieting and performance nutrition. Dieting just shrinks you. Strategic fuelling supports your training, your recovery and your long term triathlon career. If you’re training for three sports, juggling work and family and still trying to create a massive calorie deficit on top of that, you’re setting yourself up to underfuel and underperform. You don’t need to eat less. You need to eat smarter. Chapters: 00:00 Why your FTP drops when you try to lose weight01:05 The biggest mistake triathletes make when dieting02:40 Why cutting carbs hurts performance04:15 Can you lose fat and maintain power?05:30 Real athlete case study: 45 pounds down, FTP up08:00 Fuel the sessions that matter10:00 How to periodise carbohydrates properly12:00 Protecting muscle mass and metabolism14:00 Why your calorie deficit should be small16:00 How to lean up without losing watts17:30 What to do next Links & Resources Mentioned Triathlon Nutrition Kickstart CourseStep-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan. Triathlon Nutrition Academy ProgramOngoing coaching, support and accountability inside our comprehensive group program. If you’re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point. Other Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

Ironman has changed its on-course hydration globally. Sounds simple. It’s not. All Ironman-branded events have now moved to PH1000 for hydration and Maurten for carbohydrate fuelling, separating fluids and carbs completely. If you’ve relied on sports drink to do both jobs, this shift has major implications for your race nutrition plan. In this solo episode, I break down exactly what’s changed, how much sodium you’re actually getting per bottle and how to decide whether this setup works for your individual sweat rate, sodium losses and fuelling preferences. Because hydration and sodium are never one-size-fits-all. And winging it at 70.3 or full distance is how you end up walking the marathon. Chapters & Highlights: 00:00 - Why this Ironman change matters02:15 - What’s actually changed on course05:30 - PH1000 explained: sodium without carbs08:10 - How to calculate sodium per bottle11:45 - Will this setup work for you?14:20 - What if you prefer to drink your carbs?16:00 - Why practising in training is non-negotiable18:00 - How to build a race plan that actually works Key Takeaways: PH1000 provides 1000mg sodium per litre and zero carbohydrate Carbohydrates now come separately via Maurten gels and solids Your sweat rate and sodium losses determine whether this works for you You may need to be more self-sufficient on race day Testing your full race setup in training is essential Hydration isn’t about what’s on course. It’s about knowing your body and executing with confidence. If you want help building a personalised race nutrition plan: Register your interest for the Triathlon Nutrition Academy Or start with the Triathlon Nutrition Kickstart Course And if you’re not sure where your current plan stands, download the free Triathlon Nutrition Checklist Other Links & Resources Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

What do a rookie, a masters athlete and a seasoned racer all have in common?  They nailed their nutrition strategy - and the results speak for themselves. In this episode, Taryn sits down with three very different athletes from the Triathlon Nutrition Academy - Jo, Kelly and Erin - to unpack the surprising impact of getting their fuelling right. Each had their own goals, challenges and training loads, but all saw game-changing results after implementing the same evidence-based framework. If you’ve ever wondered whether nutrition could be your missing link, this episode will show you what’s possible when you get it right. Timestamps & Highlights 00:00 – Intro: The effort gap between training and fuelling01:35 – Meet Jo, Kelly & Erin: Different athletes, same frustration06:00 – Why nutrition felt confusing (and what they used to get wrong)14:00 – The turning point: How each athlete transformed their approach22:00 – The race-day difference: Confidence, control and results37:00 – Real-world results: Massive time gains, body comp shifts & more51:00 – Advice for triathletes: When (and why) to start focusing on nutrition58:00 – Final takeaways: What they'd tell their pre-TNA selves Key Takeaways Why fasted training, bonking and confusing advice were holding them back How a repeatable fuelling strategy boosted their performance and recovery The underrated power of recovery nutrition (yep, everyone was doing it wrong) The value of education: apps are fine, but understanding is power Massive PBs, sustained weight loss, strength gains and podium finishes Links & Resources 🎧 Want to feel confident in your nutrition like Jo, Kelly and Erin?Join the next Triathlon Nutrition Academy intake at dietitianapproved.com/academy 🎙 Listen to the Episode that proves Results (EP 226) 👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

Are you outsourcing your nutrition to an app or ChatGPT and hoping it just works? Here’s why that could be a massive mistake... In this episode, I unpack the shiny trap of using AI tools and nutrition apps to guide your fuelling strategy. Sure, they’re convenient, look polished and promise quick wins – but are they really working for you? Triathletes aren’t 80% people – and near enough with nutrition just doesn’t cut it when you’re training for three sports. If you’ve ever second guessed whether your plan is right or felt unsure when your energy’s low or recovery is off – this episode is for you. Learn how to stop blindly following what an app tells you to eat and start building true confidence in your nutrition. In this episode, I cover: ⏱ 00:00 – Why this episode might make you uncomfortable (and that’s a good thing!)⏱ 01:20 – Where AI and apps get you halfway – and where they fall short⏱ 02:50 – The human factor AI can’t replicate: sleep, stress, life⏱ 04:00 – What real confidence in your nutrition actually looks like⏱ 09:20 – A real athlete case study: when a flashy AI plan under-fuelled a seasoned triathlete⏱ 13:40 – The danger of normalising under-fuelling and feeling flat⏱ 17:30 – Why education, not automation, is the real game-changer⏱ 19:45 – How to use AI as a tool – not a crutch⏱ 22:00 – The real reason the Triathlon Nutrition Academy exists Want to stop second guessing your nutrition? Register your interest for the next Triathlon Nutrition Academy intake and finally get 100% confident in how to fuel properly for three sports: dietitianapproved.com/academy Links & Resources 🎙 Listen to the N=1 Episode (EP 222) 👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.  Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

Still copying someone else’s nutrition plan and hoping it works for you? It’s time to stop guessing. In this episode, I break down the concept of N=1 — why your nutrition plan should be as individual as your training schedule, sweat rate, gut tolerance and race goals. If you’ve ever grabbed advice from the pros, copied your training buddy’s fuelling strategy or winged it on race day, this episode will help you understand why personalisation is the key to unlocking your next PB. You'll learn: Why N=1 is the only way to approach your nutrition as a triathlete The four areas that must be customised for success: hydration, fuelling, race plan and daily nutrition Real-life athlete stories that show the power of a tailored strategy How generic advice can backfire — and what to do instead Why having the knowledge to adapt your plan is a competitive advantage   Links & Resources Triathlon Nutrition Checklist 👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:https://www.dietitianapproved.com/checklist 🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.  Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

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 Feeling festive but don’t want to blow your training gains? In this episode of the Triathlon Nutrition Academy podcast, I’m diving into how alcohol really affects your performance as an endurance athlete—and what you can do about it. Whether you're mid-race season in Australia or base building in a snowy Northern Hemisphere winter, alcohol could be undermining your training, recovery and body comp more than you think. I’m not here to take away your Christmas cheer. But I am here to help you understand the science, so you can enjoy the silly season without YOLO-ing your way to burnout. What you’ll learn: What alcohol actually does in your body How alcohol affects training, recovery and sleep Why hydration takes a massive hit The impact on muscle repair, glycogen and immune function What the research says about performance and endurance Seven practical strategies to navigate the festive season How to balance enjoying yourself without sabotaging progress Links & Resources Triathlon Nutrition Checklist 👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:https://www.dietitianapproved.com/checklist 🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.  Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.

Managing type 1 diabetes as a triathlete isn’t just tough – it’s a constant balancing act. But with the right tools, strategy and support, you can absolutely perform at your best. In this episode, I chat with Dr Sam Scott – exercise physiologist, diabetes researcher and former Head of Research for Team Novo Nordisk – about the science and strategy behind training and racing with T1D. Sam breaks down the complexities of glucose management, carbohydrate fuelling and how cutting-edge tech is empowering athletes to thrive. What we talk about about Why this topic matters for endurance athletes Sam’s background in exercise physiology and elite sport The difference between type 1 and type 2 diabetes Why exercise is so complex for T1D Common myths about fuelling with diabetes Smart carb strategies and CGM tech Performance fueling: what’s possible? The future of AI-driven support with Enhanced The power of possibility: sport as a gateway Links & Resources Dr Sam Scott’s book: The Science of Exercise with Type 1 Diabetes Learn more about Enhanced 👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:https://www.dietitianapproved.com/checklist 🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy.  Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.