Triathlon Nutrition Academy
Welcome to the Triathlon Nutrition Academy Podcast! Brought to you by Advanced Sports Dietitian, Taryn Richardson. Listen as I break down the latest science to give you practical, easy to digest strategies to transform yourself into a Supercharged Triathlete! You have so much untapped potential...and I want to help you unlock that with the power of nutrition.
Episodes
How Masters Triathletes Can Stay Fast After 50 with Joe Friel - RECAST
Are you still training like you did in your 20s, going hard every session and wondering why recovery takes so much longer than it used to? This is one of the most listened-to episodes of the Triathlon Nutrition Academy podcast, back by popular demand. I sat down with coach Joe Friel, co-founder of TrainingPeaks and author of Fast After 50, to talk about how masters triathletes can stay fit, fast a
Three Questions Holding Triathletes Back From Dialling In Their Nutrition
Why is your triathlon nutrition strategy still not working when you already know what to do? I asked the triathletes who just finished my Triathlon Fuel Camp what they had spent money on to improve their performance. 70% had paid for a bike fit, 66% had a coach and 50% had bought a power meter and faster wheels. Only 20% had ever invested in a dietitian or nutritionist, and 57% told me they were w
The Triathlon Nutrition Academy in Under 10 Minutes
If you have heard about the Triathlon Nutrition Academy and wondered what it actually is, this is your answer in under 10 minutes. You already have a training system. You have a coach or a program, a week of sessions you love to turn green and the discipline to follow it. What most triathletes don't have is a nutrition system that is just as organised, and that is exactly what you walk out of
He Ate 1,000 More Calories a Day and Lost 8kg: What 9 Months of Triathlon Nutrition Actually Changes
What happens when you eat 1,000 more calories a day? For Curt, a 54 year old triathlete from Texas, it meant losing 8kg, ditching the daily nap and finally making it through a training day without bonking. That is not a typo, and it is not a fluke. Nine months ago, three brand new Triathlon Nutrition Academy athletes came on the show a few weeks into the program to share what it is really like on
How to Gain Muscle While Losing Body Fat
Can you gain muscle while losing body fat at the same time, or is body recomposition just a clickbait headline? For years the advice has been that you have to pick one. Eat in a calorie deficit and lose body fat, or eat in a calorie surplus and build muscle. A brand new study published in the European Journal of Applied Physiology in April 2026 says the picture is more interesting than that
How 5 Masters Triathletes Fuelled the Hilliest 70.3 in the World
What does it take to fuel the hilliest 70.3 in the world? Six Triathlon Nutrition Academy athletes lined up at the IRONMAN 70.3 World Championship in Nice, France on 12 and 13 September 2026. A 1.9km swim in the Mediterranean, 90km on the bike with around 1190m of climbing, a long grind up the Col de Vence, an 11km technical descent with both hands on the brakes, then a flat half marathon in the b
The Next 4 Things I'd Fix If You Were My Athlete
Most triathletes are working their nutrition list backwards. They start at number eight and skip one through seven entirely. In Episode 229 I walked you through the first four things I fix with every triathlete I work with. The big rocks. This is Part 2, and it picks up at number five. If you have not heard 229 yet, go and listen to that one first, because these next four do not work without
How to Fuel an Ironman When You've Only Ever Raced 70.3
You can get away with a fuelling gap over five hours. You cannot get away with it over 13. Stepping up from 70.3 to Ironman is the exact moment most triathletes work out that their fuelling needs attention. Julie Whitton is 13 weeks out from Ironman Western Australia, her first full distance race after a decade of racing halves. She is a paramedic with New South Wales Ambulance, she has been a shi
Maurten vs Precision vs SIS Beta Fuel: A Triathlon Dietitian's Verdict
Are you paying up to $5.20 a gel because that is what they hand out on course? Maurten, Precision Fuel and Hydration and SIS Beta Fuel are the three gels I get asked about more than any others. So I put them side by side and worked out what is actually in the packet, what each one costs you per 100 grams of carbohydrate, and whether that price gap buys you anything at all. No brand has paid me a c
Over 45 and Losing Power? Your Protein Isn't Working Like It Used To
Everywhere you look, someone is telling you to eat more protein. If you are over 45 and your power is going backwards, more protein is not the fix you have been promised. Back in January the US dietary guidelines roughly doubled their protein recommendation, and that was overdue. But guidelines written for a sedentary population are a very different thing to guidelines for an athlete training 10 t
Are you Overtraining or Under-Fuelling?
Your legs are heavy, your easy sessions feel hard, and you are not improving despite training consistently. If you immediately thought overtraining, you are right. That is also the exact symptom list for under-fuelling. Researchers went looking for every training overload study that also measured what athletes were eating. 21 studies made the cut, and in 18 of them, 86%, the athletes were under-fu
Is Carb Loading a Myth?
Is carb loading a myth? A paper published in June has social media convinced that it is. A comment landed on my socials this week saying exactly that. It didn't appear out of nowhere. There is a new paper doing the rounds, the headlines have picked it up and sprinted into some pretty heavy clickbait territory, and they have taken it somewhere I don't think the authors ever wanted it to go. So I'm
Why Eating Healthy Isn't Enough to Fuel a Triathlon with James Anderson
You can eat really good food all day long and still have no idea how to fuel a triathlon. Dr James Anderson is a dentist, a Triathlon Nutrition Academy athlete and one of the most organised humans you will ever meet. Smoothie bags prepped in the freezer. Snack bags packed for every work day. Quality food, every single day. He was still eating the wrong things at the wrong time for three sports, an
How Do You Carb Load for a Triathlon Without Feeling Bloated and Heavy?
Want to build your own carb loading plan? Grab my complete Carb Loading Masterclass here: https://www.dietitianapproved.com/carb-loading A giant bowl of pasta the night before your race is not carbohydrate loading. Not even close. In two decades of working with age group triathletes, Taryn has never met one who carb loads properly. This episode fixes that once and for all. It breaks down the scien
If Challenge Roth Is On Your Bucket List, Listen to This First
Thinking about putting Challenge Roth on your bucket list? Three TNA athletes just raced it, and they are telling you exactly what to get right before you sign up. Three TNA athletes share what it really takes to race Challenge Roth, from importing race nutrition into Australia to riding through Solar Hill. Real lessons on fuelling, logistics and pacing for anyone with this iconic full distance ra
Pros Are Fuelling at 200g of Carbs an Hour. Should You?
Pros are fuelling at up to 200 grams of carbs an hour. Should you be chasing that number too? High carb fuelling is the hottest topic in endurance sport right now, and the numbers keep climbing. INEOS Grenadiers are fuelling their riders at up to 150 grams of carbs an hour on big Touar de France stages, and pro triathlete Cameron Wurf recently said he took on 200 grams an hour on the bike in a rec
How to Swim Faster Off Just Three Sessions a Week
Swimming more laps won't make you a faster triathlete. A three-time Olympian who used to swim 80 kilometres a week is here to tell you why. Brian Johns is a three-time Olympian, former short-course 400-metre individual medley world record holder and now Head of Coaching Science at FORM. He's spent the back half of his career figuring out why some swimmers keep improving and others stay stuck
Why Tracking Calories Is Making You Slower (Not Leaner)
Is your calorie tracking app actually working against you? You're logging everything, hitting your macros and training hard but your long sessions are falling apart, the scale won't budge and you're exhausted in a way that sleep just isn't fixing. The app says you're on track. So what's going wrong? In this episode, Advanced Sports Dietitian Taryn Richardson breaks down why calorie and macro track
How to Fuel Your First Ironman and Actually Enjoy It with Lily Godding
What does it actually take to finish your first Ironman at 22 years old - and cross that finish line with a smile? Lily Godding is a TNA athlete, a rugby rep player and a chef who had never raced a triathlon three years ago. On the weekend, she crossed the finish line of Ironman Cairns 140.6 in 13 hours, 21 minutes and 54 seconds. In this episode, Taryn sits down with Lily just days after the race
Five Habits of Triathletes Who Reach the Start Line Ready to Race
Are you actually going to hit the start line ready - or are you going to arrive having done all the training but undone the work in race week? Taryn is recording this one live from Cairns, where the TNA crew has flown in from all over the world to race the 70.3 and Ironman. Every single one of these athletes had their race nutrition dialled in months ago. Not this week. Not over last night's bowl
Does Hydrogen Water Actually Work for Triathlon Recovery?
Hydrogen water is all over your feed right now. Tablets, bottles, little machines bubbling away on the kitchen bench, all promising less soreness, faster bounce-back and recovery at the cellular level. But does it actually do anything for you as a triathlete, or are you about to drop sixty bucks on fizzy water? In this episode I give you my honest, no-BS breakdown on hydrogen water. What it actual
The 3 Recovery Nutrition Mistakes Triathletes Make (And How to Fix Them)
You’re doing the training. You’re showing up consistently. But if your legs constantly feel heavy, your energy crashes every afternoon and you can’t seem to bounce back between sessions, your recovery nutrition could be the missing piece. In this episode, Advanced Sports Dietitian and Triathlon Nutrition Specialist Taryn Richardson breaks down the three biggest recovery nutrition
Pressure Is Not the Enemy: The Mental Game of Triathlon with Dr Haley Perlus
Do race day nerves throw you completely off your game? Maybe you second-guess your pacing, panic when things don’t go to plan or let pressure spiral into poor decisions around fuelling and performance. In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with performance psychologist Dr Haley Perlus to unpack the mental side of tria
What Ozempic and GLP-1 Drugs Do to Your Triathlon Performance
GLP-1 medications like Ozempic, Wegovy and Mounjaro are now firmly inside the triathlon conversation. Athletes are seeing dramatic weight loss results and wondering whether these drugs could help them perform better too. But what actually happens when you combine appetite-suppressing medications with the demands of swimming, riding and running for hours every week? In this episode, Advanced Sports
She Tripled Her Food Intake and Got Leaner - Emma Jeffcoat's Nutrition Turnaround
What does it actually take to recover from surgery in half the expected time and come back stronger than ever? Australian elite triathlete Emma Jeffcoat did exactly that — and she's on the podcast to break down how. About Emma Jeffcoat Emma Jeffcoat is an Australian elite triathlete and Tokyo 2020 Olympian based on Sydney's Northern Beaches. A former surf lifesaving ironwoman and registered
Can Your Gut Microbiome Predict Your Training Response with Dr Matthew Cooke
Can Your Gut Microbiome Predict Your Training Response with Dr Matthew Cooke Your gut isn’t just along for the ride… it could be influencing how well you train, recover and perform. In this episode, Advanced Sports Dietitian Taryn Richardson is joined by integrative physiologist and researcher Dr Matthew Cooke to unpack the rapidly evolving science of the gut microbiome in endurance a
Stop Optimising the 5% You Haven't Earned Yet
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
DIY Triathlon Nutrition Has an Expiry Date
Still Googling “what to eat before training” at 9pm the night before your race? If you’re relying on free calculators, generic meal plans or advice from your training buddy to fuel your triathlon, this episode is your wake-up call. Because while DIY nutrition might get you started, it won’t get you to your full potential. In this episode, Advanced Sports Dietitian Taryn Ric
Three New Triathletes Share What No One Tells You Before You Join TNA
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 tru
The Tired Triathlete Problem: Why “Eating Clean” Was Ruining Her Performance
Are you doing everything “right”… but still feeling exhausted? If you’re a triathlete who’s training consistently, eating “clean” and still hitting the wall by the end of the week, this episode will hit close to home. In this powerful athlete case study, Taryn sits down with TNA athlete Julia Burgess to unpack the real reason she was constantly tired, str
Seven Nutrition Mistakes Triathletes Are Making in 2026
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 one
Struggling With Your Nutrition? This Is What You’re Missing
Why you’re still struggling with your nutrition (and what to do about it) You’re training consistently, trying to eat well and doing all the “right” things… so why do you still feel exhausted, hungry and stuck? If you feel like your nutrition isn’t matching your effort, this episode will help you understand exactly why and more importantly, what to do about it.
Red Light Therapy for Athletes
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
From Couch to Ironman at 48
What happens when someone with zero athletic background decides to completely change their life… and accidentally signs up for an Ironman four months later? In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with Triathlon Nutrition Academy athlete Chris Tubbs to unpack his incredible journey from couch potato to multiple Ironman
How to Lose Weight Without Losing Power
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 faste
The First 4 Things I Fix With Every Triathlete’s Nutrition
Training hard but still feeling flat, constantly hungry or stuck at a performance plateau? If you dropped into my world tomorrow as a triathlete, there are four things I would fix immediately. And no, it’s not your supplements, your race day gel strategy or your power to weight ratio. In this episode, I break down the four big rocks of triathlon nutrition that almost every age group triathle
Ironman Changed Its On-Course Hydration. Here’s What That Means for You
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&rs
Matthew Hauser: Becoming a World Champion Triathlete
What does it take to go from a promising junior to a world champion triathlete? In this episode, I sit down with Aussie triathlete and 2025 World Champion Matt Hauser for a real, behind-the-scenes chat about his training load, nutrition evolution and what’s driven his rise to the top of the world triathlon stage. Matt shares what his day-to-day looks like, how his mindset and fuelling approa
Three Triathletes. One Strategy. Ridiculous Results
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 traini
You Won’t Believe How Edward Dropped 12kg and Took 65 Minutes Off His Ironman
How a Full-Time ER Doctor Shaved 65 Minutes Off His Ironman PB 🎧 “You don’t have to sacrifice your health or performance when life gets busy - if you get your nutrition right.” In this episode, I’m joined by TNA alum and emergency room physician, Edward Walsh, who proves that even the busiest triathletes can thrive when they fuel smart. Despite working irregular hours in on
The Problem With Outsourcing Your Nutrition to AI
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 &ndas
From Zero to Ironman in Five Months
What happens when you throw yourself head-first into triathlon, sign up for an Ironman with zero experience and try to DIY your nutrition along the way? Meet Daniel Walker – ex-MMA fighter, all-in endurance newbie and now a proud Triathlon Nutrition Academy grad. In this episode, Dan shares his wild ride from couch to Ironman Cairns in just five months, why under-fuelling nearly derailed eve
n=1 The Power of Personalised Nutrition for Triathletes
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
The Real Cost of Poor Nutrition
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Why You’re a Tired Triathlete All the Time and How to Find More Energy
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How Brian Fuelled a 45-Minute 70.3 PB Through Total Life Chaos
What happens when your race goals collide with toddlers, ER visits, and zero sleep? In this episode, I sit down with Brian Joseph – a busy triathlete, full-time professional and dad of three – who managed to pull off a massive 45-minute PB at his 70.3, despite life being a total circus. From missed sessions to emergency room visits mid-race, Brian shares what it really takes to train s
Seven Tips to Navigate Alcohol and the Festive Season Without Sabotaging Your Performance
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
Iron Cowboy: What It Takes to Do 100 Ironmans in 100 Days
What on earth does it take to complete 100 Ironmans in 100 days? James Lawrence – aka the Iron Cowboy – joins the podcast to share the physical, mental and nutritional toll of his epic Conquer 100 challenge. Spoiler: it involved over 12,000 calories a day, a few Costco muffins, and being fed through a massage table hole. Whether you're a beginner or a seasoned triathlete, James drops s
The Science of Exercise with T1 Diabetes – with Dr Sam Scott
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
From ACL Surgery to 70.3 – Brian’s Nutrition-Fuelled Comeback
Could your comeback story start with your plate? In this inspiring episode, we hear from TNA athlete Brian McLean, who proves that nutrition isn't just for race day. Nine months after tearing his ACL in a backyard basketball game, Brian is back training for 70.3 races, stronger and more dialled-in than ever. His secret? Strategic nutrition from day one of rehab. Brian shares how: His identity to
Sweat Science: The Truth About Electrolytes and Hydration for Triathletes
Think you’re nailing hydration because you’ve got a pastel-coloured electrolyte drink in hand? Think again. In this episode, I bust through the marketing fluff and break down exactly when, why and how triathletes should use electrolytes. Forget what TikTok says, here’s the science-backed truth from an endurance sports dietitian. 🔍 Here’s what we cover: Why electrolyte hyp
The Gut Microbiome Explained – How It Affects Performance
Is gut health just another nutrition fad, or a legit performance game-changer for triathletes? In this episode, Taryn breaks down the gut microbiome in a way that makes sense for endurance athletes. Discover what it is, what it does, and how to support it without expensive supplements or trendy fermented food obsessions. Key Takeaways: Your microbiome impacts energy, recovery and immunity Diversi
Back of the Pack: Why Nutrition Isn’t Just for Fast Triathletes
Think nutrition is only for podium chasers? Think again. In this inspiring chat, we meet Dr Sarah Barr, a proud back-of-the-packer, cancer survivor and one determined triathlete chasing big endurance goals including a full Ironman for her 62nd birthday. As a long-time calorie counter and clean eater, Sarah thought she had nutrition sorted... until she realised she had no idea how to fuel as a tria
Should I Be Using Different Fuelling Strategies When On My Period?
Are your hormones hijacking your training? If you've ever felt off during certain weeks of your cycle and wondered if your nutrition needs to change, you're not alone. This week, we're tackling one of the most common questions from female triathletes: should you be fuelling differently during your period? With new research emerging, it's time to bust some myths and cut through the confusion. You'l
Whoop vs Oura – What the Science Says for Triathletes with Shona Halson
Is your wearable helping or hindering your performance? In this episode, I’m joined by Professor Shona Halson – globally respected expert in sleep, recovery and athletic performance – to unpack what the science actually says about popular wearables like Whoop bands and Oura rings. With more age group triathletes collecting 24/7 data, it’s easy to get lost in numbers and mis
Why Training Hard Isn’t Enough – Lessons from Triathlete Brent Saltmarsh
What happens when you train like a pro but still bonk on race day? In this episode, I’m joined by Triathlon Nutrition Academy athlete Brent Saltmarsh — a retired Army veteran turned endurance addict — who shares his eye-opening journey from cramping and gut blowouts to PBs and cramp-free racing. We unpack the rookie nutrition mistakes that nearly ruined his Ironman and the exact
Five Obsessions Triathletes Think They Need vs What Actually Moves the Needle
Still cramping or bonking despite all your shiny gear? In this episode, I reveal five of the biggest distractions that age-group triathletes obsess over. From carbon shoes and sperm helmets to the latest supplements, and explain why they aren't the biggest drivers of better performance. You’ll learn what actually does move the needle, so you can stop wasting money on things that aren't
3 Race-Day Fuel Hacks We Proved at Sunny Coast 70.3
Are you training hard but still falling short on race day? In this episode, we're coming to you live from Mooloolaba after an epic weekend at Sunny Coast 70.3. TNA athletes Kelly Estes and Kathleen Gilton join Taryn to share the three race-day nutrition strategies that helped them perform at their best, even while racing internationally. Whether you're chasing a PB or just trying to survive the di
The Worst Nutrition Advice I’ve Seen This Month
Are you falling for BS nutrition advice without even knowing it?In this episode, Taryn exposes the worst triathlon nutrition advice doing the rounds right now—from electrolyte stickers to dodgy online race calculators and outdated carb loading hacks. If you’ve ever wondered whether that expensive supplement or online tool is actually worth it, this is the episode for you. With major tr
Creatine Gummies Exposed – 9 Brands Tested, Half Failed
Are your creatine gummies actually doing anything? In this week’s episode, we reveal the results of independent lab testing on nine popular creatine gummy brands—and it's not pretty. Some delivered the goods, but others? Utterly useless. With creatine booming across social media and mainstream marketing, it’s easy to fall for fancy packaging. But as triathletes, we need performan
What It Takes to Fuel Your First Ironman
What It Takes to Fuel Your First Ironman with Steve Duquette Thinking about doing your first full Ironman? Don’t leave your performance to chance. In this episode, I’m joined by long-time TNA athlete Steve Duquette, who recently completed his first Ironman at Ironman Canada—and felt strong from start to finish. We dig into the practical nutrition strategies that gave him the conf
Why Sleep Is Your #1 Recovery Tool with Dr Michael Grandner
Struggling to recover despite solid training and nutrition? You might be missing the most powerful recovery tool of all — sleep. In this episode, I’m joined by Dr Michael Grandner, Director of the Sleep and Health Research Program at the University of Arizona and a world-leading expert in sleep science. We break down exactly why sleep matters so much for endurance athletes, what’
Are You a Burnt-Out Triathlete? Answer These 3 Questions
Feeling flat, foggy or just can’t be bothered to train? Burnout doesn’t always come in hot with a meltdown and a for-sale bike post. Sometimes it’s the slow creep of fatigue, motivation dips and sugar cravings that chip away at your performance and love of the sport. In this episode, Taryn unpacks the 3 key questions every triathlete should ask themselves to figure out if they&rs
Extra Virgin Olive Oil vs Ibuprofen – What the Science Says
Did you know the humble bottle of extra virgin olive oil in your pantry could be doing more than just making your salad taste good? In this episode, I’m unpacking a game-changing compound found in high quality EVOO – oleocanthal – which behaves just like ibuprofen. We’re talking natural anti-inflammatory power that can help reduce exercise-associated inflammation, support r
200 Episodes In – Fuel Tactics That Made TNA Athletes Faster
Think you're eating right for triathlon but still underperforming? In this milestone 200th episode, the mic flips as four inspiring Triathlon Nutrition Academy athletes interview Taryn about the game-changing strategies that turned their training, racing and health around. From ditching the guesswork to losing 20kg, improving diabetes, and smashing PBs, this episode is packed with real stories of
Plant vs Animal Protein – Which Builds More Muscle?
Are plant-based proteins really good enough for triathletes chasing strength gains and performance? Or do animal proteins still reign supreme? In this episode, I dive into a brand-new systematic review comparing plant and animal proteins on muscle mass, strength and performance outcomes – and break down exactly what it means for you as a triathlete. You’ll get a no-fluff summary of the
Three Triathlon Nutrition Myths Costing You Performance – Stop Doing Them!
Still chasing race weight? Skipping food before training to burn more fat? Meticulously tracking every calorie? In this week’s episode, I’m calling out the three biggest nutrition myths that are still messing with triathletes in 2025. If you’ve been feeling flat, frustrated or just not seeing the performance gains you expect—this one's for you. Learn why these outdated beli
How I’d Upgrade Your Nutrition If You Were My Athlete
Think you're doing everything right with your training and nutrition, but the results just aren't stacking up? You're not alone. In this episode, Taryn walks you through the four most powerful nutrition upgrades she'd make if you were her athlete. These are the exact strategies she uses inside the Triathlon Nutrition Academy to turn underperforming athletes into high-performing machines. Whether y
Why Troy’s Training Didn’t Truly Work – Until He Fixed This
Think you're training hard enough to deserve better results? Troy Bauerle sure was. But it wasn’t until he sorted out his nutrition that things really clicked—and the gains speak for themselves. In this episode, Troy returns to share what’s changed since completing the Triathlon Nutrition Academy program. From DIY gel confidence to podium finishes, he’s living proof of how
Not All Sports Drinks Are Equal: Pure Race Fuel vs Electrolyte Hydration
Not all sports drinks are created equal – and using the wrong one could wreck your race or your gut. In this episode, I compare two sports drinks from the same brand – Pure Sports Nutrition – and break down the real differences between their Race Fuel Drink Mix and Electrolyte Hydration Mix. While they both look like sports drinks on the surface, they serve completely different p
Smashing PBs & Chasing Kona Dreams with Samantha Zeps
What does it take to go from consistent age-group triathlete to Ironman podium finisher and Kona qualifier? In this inspiring episode, Samantha Zeps shares how she’s levelled up her performance with smarter fuelling strategies, better recovery habits, and a fresh mindset around nutrition. From a 14-minute PB at Geelong 70.3 to winning her age group at Busselton Ironman, Sam opens up about th
The Real Cost of Poor Nutrition
You're logging hours in the pool, on the bike, and pounding the pavement. Your training plan is dialled in, your gear is sorted, yet something's still not clicking. If your nutrition is off, you might be flushing months of hard work down the drain without even realising it. Today, I want to expose the real – and often hidden – costs of poor nutrition that go far beyond a disappointing
Smashing Her First Ironman: Christina's Journey to the Finish Line
Completing an Ironman isn’t for suckers. It's something that many triathletes dream about and today, I want to share the story of one of my Triathlon Nutrition Academy athletes, Christina, whose journey to the finish line of her first Ironman is truly inspirational. Christina isn't a professional athlete – she's a full-time interior designer and dedicated mother who held onto her
How Do You Lose Weight When Training for a Triathlon?
You're logging endless kilometres in the pool, on the bike and in your running shoes. Your training plan is meticulous. Yet somehow, the numbers on the scale refuse to budge. If you're feeling exhausted, constantly hungry and frustrated that you’re not losing body fat despite all that training, you're not alone. This is one of the most common struggles I see as an advanced sports dietitian w
FORM Goggles Review: Game-Changer or Waste of Money?
If you've ever found yourself 300 meters from the buoy on race day or struggling to maintain pace during training, there might be a high-tech solution out there for you. No magic bullet will ever replace good old fashioned swim training, but could FORM Smart Goggles be game changer? Or are they just a fancy new gadget, or even worse, a complete waste of money? Today I’m joined by Brenton For
Long Ride Fuelling: 5 Real Food Ideas from a Sports Dietitian
Let's be honest – choking down another gel at hour three on a long ride isn't anyone's idea of fun. If you’re done with flavour fatigue, you’ve been struggling with nasty GI issues or you’ve crawled home like a zombie after bonking mid-ride, this episode is for you. While gels and sports nutrition products have their place, they're not the only answer to fuelling your
Creatine Gummies vs Powder: Which One Actually Works?
Creatine is having a serious moment right now! From bodybuilders to busy mums, we’re all being told to jump on the creatine bandwagon to improve our strength, muscle mass and performance. And to sweeten the deal, creatine is now available in the form of convenient and tasty gummies that claim to give us the same muscle boosting powers and benefits as the powder. But is that actually
The Triathlete’s Guide to Thyroid Nutrition
Nailing your training but can't shift those stubborn kilos? Maybe you’re battling gut issues despite a dialled-in nutrition plan or even dragging yourself through sessions after a solid 8 hours sleep. If this sounds all too familiar, it might be that your thyroid has been flying under the radar. As a sports dietitian, I'm seeing more triathletes pushing through these warning signs &nda
Heart Rate Variability (HRV) for Triathletes: What It Is, Why It Matters & How to Track It
Do you ever wake up feeling shattered but you just make yourself train hard anyway? I know it sounds like the thing you should do, but is that actually the best thing for your recovery, your performance and ultimately, your body? As triathletes, we’re masters at tracking watts, pace, and heart rate but there's another metric that could revolutionise your training decisions. Enter Heart Rate
How an Epilepsy Diagnosis Didn't Hold Aditya Back from Triathlon
Think your challenges are holding you back from triathlon? Meet Aditya Mehta from Mumbai, India, a 35 year old endurance athlete who was diagnosed with epilepsy at the age of 4. Despite being told that swimming was too dangerous a risk for him with seizures, he learned how to swim freestyle at 32 years old. He has since gone on to complete triathlons worldwide. His story isn't ju
