Triathlon Nutrition Academy

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triathlon nutrition advice doing the rounds right now—from electrolyte stickers to dodgy online race calculators and outdated carb loading hacks.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 triathlon events like Sunny Coast 70.3 happening, there's no better time to sort fact from fiction. Topics CoveredWhy triathlon nutrition advice can be so dangerousTransdermal electrolyte patches: do they actually work?The truth about concentrated ocean water and why it's a waste of moneyOnline race calculators: outdated calorie maths that could ruin your raceWhat a real, personalised race nutrition strategy actually looks likeOld school carb loading advice vs what actually worksAthlete story: How Brent fixed his gut issues and started hitting PBsWhy getting your fuelling right is the key to triathlon success Links & Resources👉 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.

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 performance—not candy. Here’s what you’ll learn: Why creatine gummies are having a moment Quick refresher: What is creatine and why use it? Who actually benefits from creatine (spoiler: not everyone) The shocking results of James Smith’s independent testing Which 5 brands failed and why The 4 that passed and delivered close to label claims How to spot a fake: 3 simple red flags The Aussie company leading the way with transparent batch testing Is there still a place for creatine gummies in sport? Links & Resources: James Smith Creatine Studies Listen to Episode 188 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 confidence to go all in, and how he avoided common race-day disasters like cramps, GI issues and bonking. Whether you’re considering going long or already knee-deep in training, this episode will help you understand what it actually takes to fuel the training, execute a bulletproof race day strategy and enjoy the journey. In this episode we cover: Steve’s journey from cramping cyclist to confident Ironman finisher How nutrition gave him the confidence to step up to the full distance Key differences in fuelling 70.3 vs Ironman training What went wrong in training—and how he fixed it before race day The full race day strategy: carb loading, electrolytes, hydration and more Sweat testing, spreadsheets and how data built confidence Steve’s advice for anyone still winging it What he’d change next time and his goals for 2027 Links & Resources: 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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’s really going on when you miss sleep, and how to get better quality shut-eye — even when you’re training hard, managing work and juggling life. We cover: Why sleep is essential for adaptation and recovery — not just rest The truth about how much sleep triathletes actually need What to do if your sleep is disrupted or inconsistent Why wearables are helpful — but not the whole story Practical strategies to improve sleep tonight Links & Resources: Dive into Dr Grandners Research: Google Scholar Citations Connect with Dr Michael Grandner:WebsiteInstagram LinkedIn  🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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’re on the burnout train — and what to do if the answer is yes. What you’ll learn: Why this topic hits close to home for so many triathletes Question 1: Are you feeling flat all the time? The sneaky signs of under-fuelling you might be ignoring Question 2: What’s really happening after your sessions? Recovery nutrition mistakes that cost you more than you think Question 3: Hungry all the time or not at all? Here’s why that matters Real talk on what burnout looks like and how to fix it   LINKS: Link to paper 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 recovery and keep your immune system firing – without wrecking your gut or kidneys like NSAIDs can. You’ll learn: What oleocanthal is and why it’s like nature’s ibuprofen How to spot a good quality EVOO (not all are created equal) Why this simple pantry staple could be a secret weapon in your recovery strategy   LINKS: Link to paper 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 what's possible when your nutrition is dialled. Get a behind-the-scenes look at the philosophies behind the TNA program, why age-groupers should stop copying the pros, and what actually works when you're juggling training with work, family and life. If you're serious about improving performance, staying injury-free and fuelling smarter, not harder, this episode is a must-listen. LINKS: 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 science, plus practical takeaways whether you're a carnivore, vegetarian or full vegan. Discover which protein sources really matter, how to optimise your intake for recovery and strength, and why you can’t out-supplement a lack of lifting. Reference: https://pubmed.ncbi.nlm.nih.gov/39813010/ LINKS: 🏊‍♂️🚴‍♀️🏃‍♂️ 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 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 beliefs are holding you back and what to do instead, including: Why fuelling beats weight loss for real results When fasted training helps (and when it hurts) Why tracking calories isn’t the silver bullet LINKS: 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 you're feeling flat, struggling to recover or just guessing your way through race day fuelling, this episode will help you identify what to fix and where to start. What you'll learn: Why most triathletes are unknowingly underfuelled The problem with generic race nutrition plans and how to build one that actually works What effective recovery nutrition really looks like How your day-to-day meals could be sabotaging your goals LINKS: 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 dialling in your nutrition can supercharge your performance, boost recovery and keep you injury-free. If you’ve been flogging yourself in training but feel like you’re still not quite there on race day, this one’s for you. Here’s what we cover: Troy’s recent back-to-back podiums (Geelong 70.3 & Wollongong Olympic) The game-changer: 12 months of consistent, injury-free training Why he now trains AND races with the same gels—and how he makes them The power of proper carb loading and recovery nutrition Confidence to negative split a run and go harder, not bonk How 9 minutes disappeared from his Geelong race time (same course, same bike) Balancing elite-level training with a physically demanding job Looking ahead to Ironman at 50—and even Ultraman? LINKS: 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 purposes once you look under the hood. You’ll learn what to look for in a sports drink, how to interpret the ingredients and nutrition panel, and what actually matters when deciding what belongs in your bottle on race day. Because the label doesn’t tell you the full story – and if you’re just picking products based on marketing or taste alone, you’re probably leaving performance on the table. In this episode, you’ll learn: Why the Race Fuel might not actually work at 90g/hour despite the label How to spot a poor glucose-to-fructose ratio and why that matters for gut tolerance What osmolality is (and why it can make or break your gut on race day) How the “hydration” product might be better suited for fuelling — if you tweak it How to be your own nutrition detective and decode product labels like a pro When and how to modify a product to suit your personal needs LINKS: 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 the real changes that moved the needle — like ditching fasted training, nailing her carb loading, and fuelling properly to perform and parent. If you're dreaming of Kona or chasing your own next PB, this episode is packed with practical takeaways and serious motivation.   LINKS: 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 race result or mid-run gut disaster. We're talking about wasted time, money, and energy that quietly sabotages your performance, recovery, and progress. These hidden costs accumulate faster than you think, which is why getting your nutrition sorted is the smartest  performance investments you can make as a triathlete. I see so many triathletes fall into the trap of trying to figure out their nutrition on their own. Unfortunately, without proper planning and strategy, nutrition becomes an expensive mistake rather than a performance investment. But, when nutrition is optimised, everything improves. Training feels better, recovery accelerates and you stop wasting money on products and supplements that aren’t doing you any good anyway.  This is why the Triathlon Nutrition Academy exists and the doors are opening soon – to prevent you from wasting years trying to piece together fragmented information. This isn't just nutrition education; it's an investment in faster racing, improved training returns, and long-term health. And if you think nutrition education is expensive, calculate the true cost of getting it wrong.  LINKS: 🏊‍♂️🚴‍♀️🏃‍♂️ 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.

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 Ironman dream since her post-college days in Tucson, Arizona. Fast forward 18 years, after juggling work, family, and fitness, Christina finally decided to take the plunge into this mammoth challenge and recently completed the Texas Ironman. While preparing for race day, Christina navigated the same challenges most of us face – demanding work schedules, family commitments and the constant juggle to fit training into an already packed life. What set her apart wasn't superhuman abilities, but rather strategic planning, a personal and professional support network and an unwavering commitment to her goal. Her approach to balancing training with normal life came down to three key elements: seeking professional support through joining the Triathlon Nutrition Academy and hiring a training coach, meticulous scheduling and clear communication with her support network. Early morning sessions became her training window, allowing her to complete workouts before family responsibilities took priority. This wasn't about finding more hours in the day – it was about maximising the hours she had. The Nutrition Game-Changer  Before joining the Triathlon Nutrition Academy, like many endurance athletes, Christina assumed that training hard was enough. The reality check came quickly when she realised her post-workout exhaustion and desperate need for naps weren't normal recovery patterns. The breakthrough came through strategic carbohydrate and protein timing. By learning how to fuel properly before runs and optimising her recovery nutrition, Christina transformed her training quality and eliminated those energy crashes that had been derailing her afternoons.  Navigating Race Day Challenges Ironman Texas was a hot and humid course, but everything Christina had learned in TNA helped her make it to the finish line with a smile on her face. Her nutrition strategy included proper carbohydrate loading in the days leading up to the race and acute sodium loading on race morning – protocols she'd practised extensively during training. When inevitable race-day issues arose – sunburn, cramping, and the mental challenges of such a long day – Christina's troubleshooting skills kicked in. Her focus on maintaining nutrition intake and electrolyte balance helped her navigate these obstacles rather than being derailed by them. Smashing Ironman Goals Crossing the finish line in just over 14 hours, Christina proved that with proper preparation and strategic nutrition, ambitious goals are achievable even when you have a busy lifestyle. Her success wasn't built on natural talent or unlimited training time – it was constructed through consistent execution of proven strategies. Most importantly, never underestimate the impact of proper nutrition on both training quality and race-day performance. The difference between struggling through sessions and executing them effectively often comes down to fuelling strategies that support your body's demands. LINKS: 🚴 Grab your copy of Fuel Your Adventure and fuel your long rides with real food that works 🏊‍♂️🚴‍♀️🏃‍♂️ 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 Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery   WORK WITH TARYN HERE 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.

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 working with triathletes. The truth is, you simply cannot out-train a poor diet. There’s No One Size Fits All Next time you're at an Ironman event, take a look at the athletes around you - they’re all different shapes and sizes. Many of them train 15+ hours a week but still struggle with body composition. The disconnect often stems from a fundamental misunderstanding of how our bodies respond to training and nutrition. It sounds like a contradiction, but under-fuelling during heavy training doesn't lead to fat loss – it leads to compromised recovery, diminished performance and a body that clings desperately to its energy stores. The result? Depleted, exhausted athletes moving further away from their goals with each training session. Balancing Energy Requirements When training for long-course triathlons, your energy demands skyrocket but so many athletes don’t know how to fuel properly. This creates a frustrating cycle: inadequate nutrition leads to poor recovery, which diminishes training quality, which reduces your body's ability to utilise fat as fuel. The end result is often injury, burnout and stalled progress. The Appetite Rollercoaster  During heavy training blocks, your appetite regulation can go haywire. Some days you're ravenous; others you have no appetite at all. Add in training fatigue, and you're naturally drawn toward quick-fix carbs and sugars – often consuming more calories than your session actually burned. This isn't a willpower issue – it's your body's natural response to energy demands. But without a strategic approach, these patterns can completely derail your body composition goals. Taking A Strategic Approach Losing body fat while training for triathlon is absolutely possible, but it requires a strategic approach. Rather than drastic calorie cutting or carb cutting, focus on creating sustainable deficits during less critical training windows while continuing to fuel effectively on key training days. The off-season is an ideal opportunity to address body composition without compromising performance. Attempting significant fat loss during peak training or race preparation is almost always counterproductive. Testimonial: Erin Byrge lost 40 pounds while getting faster and stronger Make sure you stay tuned toward the end of the episode where I interview Erin, a member of the Triathlon Nutrition Academy Program, who learned exactly how to shed a significant amount of body fat while fuelling her body for performance. She not only completely changed her body composition, but came out stronger, faster and continues to knock out rockstar race performances.   LINKS: 🚴 Grab your copy of Fuel Your Adventure and fuel your long rides with real food that works 🏊‍♂️🚴‍♀️🏃‍♂️ 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 Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery WORK WITH TARYN HERE 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.

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 Ford from Effortless Swimming to give us a no BS review of the FORM Smart Goggles. These high-tech goggles provide real-time metrics displayed right before your eyes as you swim but at nearly $300, are they worth the investment?  You might know Brenton from his popular technique videos on YouTube or his coaching programs that have helped thousands of triathletes become way more efficient swimmers. With thousands of success stories under his belt, Brenton shares his professional and practical perspective on this product. There’s no sponsorship here, so rest assured this is his honest and unbiassed review. The Technology Behind FORM FORM Smart Goggles aren't your standard $40 purchase. They feature augmented reality that displays your swim metrics – pace, stroke rate, distance – directly in your field of vision as you swim. Think of them as a Garmin for your face, potentially offering more accurate readings than wrist-based devices since they're measuring from your head position. Real-Time Training Pros Brenton describes how the real-time data can be genuinely useful, particularly if you struggle with pacing. Many new swimmers go out too hard and fade dramatically, or they haven't developed that internal clock that elite swimmers possess. Seeing your splits in real-time allows you to adjust your effort on the fly, potentially making your training more effective. The Smart Goggles also offer technical feedback like head position correction, though Brenton cautions that this shouldn't replace proper technique coaching, as optimal head position varies between swimmers. The Cons Let's be honest – no tech is perfect, even at this price point. The bulkier design means you'll sacrifice some peripheral vision compared to your sleek racing goggles. If you're swimming in packed lanes or squad sessions, this could mean more shoulder bumps than you'd like. And while beginners might love the instant feedback, there's a risk of becoming too dependent on technology rather than developing that essential feel for the water that defines skilled swimmers. Perhaps the most frustrating reality? That premium anti-fog coating eventually wears off just like your regular goggles. Hot tip – a drop of baby shampoo can temporarily restore crystal-clear vision when you're in a pinch. As for the much-hyped "swim straight" feature for open water? While helpful, proper sighting technique remains essential for most triathletes. After all, technology can fail, but well-practiced skills stay with you through every race. Final Verdict So are FORM Smart Goggles revolutionary? For data-driven athletes, they offer unique training insights that might improve your sessions. For tech enthusiasts, they're certainly a novel addition to your kit. But as Brenton wisely points out, they won't replace good coaching or consistent practice. At their price point, consider them a useful tool rather than a miracle solution. If you're struggling with pacing or love analysing your metrics, they might be worth considering. If you're a beginner, your money might be better spent on technique lessons first.   LINKS: Connect wth Brenton  Website | Instagram | YouTube    🚴 Grab your copy of Fuel Your Adventure and fuel your long rides with real food that works 🏊‍♂️🚴‍♀️🏃‍♂️ 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 Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery   WORK WITH TARYN HERE 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.

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 long rides. Fuelling doesn’t have to be expensive or gut-destroying. There are loads of real food options that taste amazing and keep your energy up from start to finish. Today I’m sharing five of my go-to real food ideas for long ride fuelling.   Why Real Food Matters When it comes to sessions longer than two or three hours, proper fuelling isn't optional—it’s essential. Without effective fuel, you're risking poor performance and compromising recovery and immunity. Consistently under-fuelling can lead to fatigue, poorer training adaptations, and even hormonal issues. Let's avoid that by being strategic about our nutrition.   Common Mistakes in Long Ride Fuelling Overreliance on Sports Nutrition Products: A lot of athletes exclusively depend on gels and sports drinks but this can lead to GI distress, let alone the flavour fatigue due to their sweet, monotonous nature.  Choosing the Wrong Types of Real Food: Opting for heavy, high-fiber or high-protein snacks can be really hard on your gut, especially over extended periods. For the extended sessions, you need to focus on easy-to-digest carbohydrates that deliver quick energy without the bloat. Inadequate Packaging and Practicality: Your snacks need to be accessible on the bike, otherwise they become soggy, melt, or fall apart. This is one of the major appeals of gels and other sports nutrition products but there are ways to package homemade foods properly. Flavour Fatigue and Lack of Variety: There aren’t many athletes out there who are actually happy to chew on the same gummies or choke down the same gel hour after hour. So many athletes ask me how to change it up, including savoury options and varying textures. It can be done! Mismatched Fuelling to Ride Intensity and Duration: Not all rides are created equal which is why you need to tailor your nutrition strategy to match the intensity and duration of each session.    Top 5 Real Food Ideas for Long Rides Rice Cakes: Light and versatile with sweet or savoury flavors. Perfect for long, steady aerobic rides. Energy Balls: My recipe is portable and customisable with endless flavors. Ideal for a mid-ride energy boost. Dietitian-Approved Bike Bars: This is my take on a homemade muesli / granola bar for a nutritious, easy-to-digest mid-ride snack. Fruit Puree Pouches: Quick carbs in a mess-free option. Great for sensitive stomachs and hot conditions. High Carb Muffins: Sports-specific muffins offer a delicious and practical treat for long endurance rides, without the excess fat and fibre of store bought options. You can find these specific recipes and loads more in my  Fuel Your Adventure Recipe book, which is packed with recipes to help you fuel better and power your body to perform at your best.   LINKS: 🚴 Grab your copy of Fuel Your Adventure and fuel your long rides with real food that works 🏊‍♂️🚴‍♀️🏃‍♂️ 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 Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery   WORK WITH TARYN HERE 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.

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 true? And should everyone really be taking creatine?   What Exactly Is Creatine? First things first—why is creatine all the rage? Found naturally in our muscles, creatine helps generate energy for those intense, short bursts of exercise. It's one of the most researched supplements for improving strength, muscle mass, and performance but not everyone needs to jump on the creatine train.  It’s not a one size fits all solution and we need to be far more strategic when it comes to supplementing with creatine.   Gummies vs. Powder The allure of creatine gummies is pretty obvious —they’re convenient and delicious. But you’ll pay for it. Here in Australia, one brand like Push Gummies costs a whopping $1.67 per serve. Compare that to the range of $0.20 to $0.80 per serve for creatine powder, and you’re looking at eight times the cost! Do you really want to blow over $600 a year when powder sets you back just $73?   Independent Testing Reveals Inconsistencies In 2024, NOW Foods did some independent testing of 12  brands of creatine gummies by high performance liquid chromatography (HPLC) to see how much creatine is actually in each gummy compared to what is on the label.  Out of the 12 brands tested, six of them didn't contain the amount of creatine that was claimed to be on the label. In fact, one brand had none whatsoever. So you’re basically just buying expensive lollies.   Creatine Powder Gets My Vote For Now The science remains clear: traditional creatine monohydrate powder is still the gold standard. It's cost-effective, stable, reliable and backed by decades of research. You can measure it precisely, ensuring you're getting exactly what you need for optimal performance. Until gummy manufacturers can prove their products deliver consistent, stable doses of creatine (with transparent testing to back it up), your best bet is sticking with proven powder forms and saving your money.    NOW testing: Testing programme identifies creatine gummy failings Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day Check how well you’re doing when it comes to your nutrition with my 50 step checklist to Triathlon Nutrition Mastery WORK WITH TARYN HERE 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.

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 – constant fatigue, resistant weight, bloating, and mysterious gut problems – not realising there's a tiny butterfly-shaped gland in their neck calling the shots.  Thyroid health isn’t my area of specialty so today I’m joined by Registered Dietitian and Functional Practitioner, Alisha Knicely, to talk about about how this powerful gland affects everything from your race-day performance to your Monday morning motivation. Diagnosed with an autoimmune thyroid disease in 2017, Alisha’s drive to understand what was happening in her body was a turning point in her career. She now specialises in Hashimoto’s and Hypothyroidism and helps her clients to reverse the symptoms of thyroid dysfunction.    The Performance Powerhouse You're Overlooking Your thyroid is your body's metabolic control centre. It regulates your heart rate, energy levels, and even how quickly you bounce back from those brutal brick sessions. For triathletes pushing their bodies to the limit, optimal thyroid function isn't just helpful – it's essential.   The Nutrient Trifecta Want your thyroid firing on all cylinders? You need three key players: iodine, selenium, and zinc. But here's the catch – more isn't always better. Like race-day nutrition, it's about getting the balance right. Strategic food choices like seafood, organ meats, and nuts can deliver these nutrients without the risks of over-supplementation.   Red Flags You Can't Ignore If you're experiencing: - Unexplained fatigue despite proper rest - Stubborn weight changes - Slower recovery between sessions - Mood swings affecting your training drive It's time for a proper thyroid assessment. Don't guess – get tested. A comprehensive blood panel including TSH, T3, T4, and thyroid antibodies will tell you exactly where you stand.   The Overtraining Connection Think you can push through anything? Think again. Excessive training without proper recovery can throw your thyroid into chaos. Those sleepless nights and persistent fatigue aren't badges of honour – they're warnings that your body needs a different approach.   Your Action Plan for Optimal Thyroid Function Fuel Smart: Focus on nutrient-dense whole foods that support thyroid function Guard Your Gut: Your thyroid depends on proper nutrient absorption Manage Stress: Yes, that includes training stress – more isn't always better   Beyond the Basics Living with a thyroid condition doesn't mean hanging up your tri suit. Whether you're managing Hashimoto's or just optimising your performance, it's about working with your body, not against it. Regular monitoring and professional guidance can keep you racing strong. LINKS: Alisha Knicely Instagram: https://www.instagram.com/lisha_thyroid_rd/   Download the FREE 5-part audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day https://www.dietitianapproved.com/mistakes   Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy  Support the TNA Podcast: https://www.dietitianapproved.com/legend Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo! Website: www.dietitianapproved.com Instagram: @Dietitian.Approved  @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved   The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved.See omnystudio.com/listener for privacy information.