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PODCAST

Triathlon Nutrition Academy

Taryn Richardson

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.

health & fitness nutrition

All Episodes

27:25

Key Nutrients for Masters Triathletes: Fuelling for...

Triathlon Nutrition Academy ·

2025/02/27

If you're a masters triathlete, you might think your PR days are behind you. But here's the thing: with the right nutrition strategy, you can absolutely continue to dominate in triathlon well into your later years! I'm not just talking about finishing - I'm talking about competing at your absolute best. The reality of being a masters triathlete is that your body has different needs than your younger training buddies. But this isn't a limitation - it's an opportunity to get smarter about how you

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24:52

Nerd Clusters vs Maurten Gels – What’s Better for...

Triathlon Nutrition Academy ·

2025/02/20

Today, we're diving headfirst into the sweet and sticky world of fueling strategies with a showdown you didn't know you needed – Nerd Clusters versus Maurten Gels. Which one will emerge victorious as your ultimate race ally? Whether you're a seasoned triathlete or just dipping your toes in the endurance waters, my take on this may get you looking at candy in an entirely different way. You might wonder how I ended up comparing candy to scientifically formulated sports nutrition. Well, it all

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26:55

176 - Eat Plants, Train Hard: A Vegan Triathlete’s...

Triathlon Nutrition Academy ·

2025/02/13

One of the most common questions I get asked is, can you help me with triathlon nutrition as a vegan? And the short answer is absolutely! Sure, being vegan comes with a lot to consider and some nutrients you need to be extra careful with but you absolutely can thrive in this sport while sticking to a plant-based diet. It's all about being educated and making the right food choices which is why I want to highlight some of the key nutrients vegans need to manage to make sure they’re ready to

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26:29

How to Stay Motivated in Triathlon – Insights from...

Triathlon Nutrition Academy ·

2025/02/06

Welcome back to part 2 of my conversation with the incredible Mark Allen! Dubbed the greatest endurance athlete of all time by ESPN, Mark is sharing the secrets behind his amazing results. Today, in particular, we’re focusing on mindset and motivation. If you haven’t heard part 1 yet, I highly recommend you do that first so you don’t miss any of the wisdom he shares. Mindset is a big part of triathlon training and races. Whether you’re gearing up for a major workout or

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26:28

How to Stay Motivated in Triathlon – Insights from...

Triathlon Nutrition Academy ·

2025/01/30

Mark Allen is one of the greatest triathletes of all time and I was lucky enough to sit down with him for today’s episode. ESPN hailed him as the greatest endurance athlete, and he’s impressively claimed victory six times at the Ironman World Championship. He’s an absolute legend! During our conversation, Mark shared his insights into motivation, mindset, nutrition, and what it takes to succeed in triathlon. It was so juicy that I’ve split it into two episodes. This week

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32:24

Why Your Training Plan Isn’t Enough: The Missing...

Triathlon Nutrition Academy ·

2025/01/23

Have you ever felt like no matter how hard you work, and how much training you do, you aren’t getting the results your capable of achieving? I’m not surprised. You’re probably falling into the same trap I’ve seen so many triathletes fall into, ignoring their nutrition. While an excellent training plan is crucial for triathlon success, you’ll never be able to achieve your full potential if you’re overlooking the fourth leg – nutrition. So today I want to

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38:56

Real Triathletes, Real Results, FAST: The TNA Advantage

Triathlon Nutrition Academy ·

2025/01/16

Ever wonder what actually goes on in my Triathlon Nutrition Academy? Well you’re in luck! For today’s episode, I invited three athletes - Ben Meier, Tony Hampton, and Kathleen Gilton - who have already been through the program, to share their experiences. We dive into how the program works, the issues they were facing when they started, and the differences they’ve seen in their performance. Starting with Ben, he was a marathon runner before he started triathlon so running was his

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45:14

Steve's insider secrets to a 64 minute PB at Sunshine...

Triathlon Nutrition Academy ·

2025/01/09

Today, I’m thrilled to share a conversation with an incredible athlete, and member of the Triathlon Nutrition Academy, Steve Duquette. We’re going to discuss his performance at last year’s Sunshine Coast 70.3, where he smashed his PB by more than an hour. Listen in while he shares the strategies that helped him achieve this incredible result! You might think a result like that comes from an easy race, but think again. Steve faced multiple unexpected challenges on race day, like

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29:38

New Year, New PR: Nutrition Goals for Triathletes

Triathlon Nutrition Academy ·

2025/01/02

Welcome back to the Triathlon Nutrition Academy podcast for another year! I still can't believe we're in 2025, but I hope you had an amazing holiday season filled with family, friends, relaxation, and perhaps a bit of training too. The start of a new year is when a lot of us are setting set ambitious performance goals – but I want to make sure we’re setting goals we can reach, not ones that’ll be dropped by February. That’s why today I’m sharing five practical and achievable nutrition goals designed

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25:39

Why You’re a Tired Triathlete All the Time and How to...

Triathlon Nutrition Academy ·

2024/12/26

Are you feeling tired and fatigued? Of course you are - you’re a triathlete training for 3 sports in a week. Plus juggling the demands of work, family, and life. But you shouldn't be completely wiped all the time. Even if you’re training for a full distance/ironman event. We often push ourselves to the limits, neglecting the importance of quality nutrition, sleep and recovery. Our bodies need time to repair and recharge. Without it, fatigue becomes our constant companion. And it’s not a badge

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21:41

Breaking Barriers: How Three Triathletes Conquered...

Triathlon Nutrition Academy ·

2024/12/19

Introducing our first Triathlon Nutrition Academy Alumni! Jill Gaudio, Luis Franco Marin and Jason Currie have all just finished 12 months of working on their triathlon nutrition. As a result of understanding fuelling for swim, bike and run, Jill improved her 5km run time by 8 minutes, her 10km run time by 7 minutes and is cycling 6km/hour faster on the bike compared to 12 months ago. She’s fuelling and recovering better and as a result has gained muscle mass and decreased fat mass - the

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48:02

The 12 days of Triathlon Nutrition

Triathlon Nutrition Academy ·

2024/12/12

2024 is almost over, and I, for one, am glad. It’s been a year of challenges and I’m ready to start the next chapter in 2025. But before that, there are still a few weeks of the festive year. And, in the spirit of the season, I'm sharing 12 transformative tips to get you through the holiday season. While we’ve just entered Summer here in Australia, so it’s peak race season, but I know most of the world is entering Winter which is a much slower training phase. Wherever you

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26:58

How many calories should you be eating as a triathlete?

Triathlon Nutrition Academy ·

2024/12/05

How many calories should you be eating each day as a triathlete? I’m asked this question constantly, but it’s not as simple as just giving you a number. There are so many factors to consider and a lot of misinformation that can confuse things. Don’t worry though! This week, I’m breaking down the topic of calories and giving you simple straightforward advice that can enhance you’re training and performance. As a triathlete, your caloric needs are unique and far greater than the general population

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28:59

Fat adaptation and metabolic flexibility: Should you...

Triathlon Nutrition Academy ·

2024/11/28

We're back with part two of my conversation with Sam Shepard, a researcher and fellow nutrition enthusiast, about the science of energy production. Last week, we went in-depth on carbohydrates, so make sure you’ve listened to that one. Today, we’re talking about the benefits (and drawbacks) of fat adaptation. So what exactly is fat adaptation? Fat adaptation is when your body uses fat as its main energy source rather than carbohydrates. This can be extremely beneficial for low-intensity exercise but

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38:42

The carbohydrate advantage: Can more carbs help you...

Triathlon Nutrition Academy ·

2024/11/21

Carbohydrates and Fats are the body’s main source of energy in endurance sports and getting them right can make or break your race day. That’s why I invited Sam Shepherd, a researcher and fellow nutrition enthusiast, onto the TNA podcast to discuss the science of energy production and how you can use it to perform at your best. There’s a lot to talk about here so we’re breaking the conversation into two episodes. This week we’re focusing on carbohydrates, and next week we’ll dive into fats. Sam

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31:46

Triathlete Christmas Gift Guide

Triathlon Nutrition Academy ·

2024/11/14

Around this time last year I shared my list of gift suggestions for triathletes in episode 120 (definitely worth a listen if you haven’t done so already!). This year I’m back with four of Santa's helpers (who are also exceptional triathletes) to share 25 of their top Christmas gift ideas. From essential gear and training must-haves, to high-tech gadgets and professional services, this episode has something for every budget. So if you’re looking for inspiration or want to drop some hints to friends

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14:07

Maurten Gel 100 vs Gel 160

Triathlon Nutrition Academy ·

2024/11/07

As the official race nutrition products for Ironman events, Maurten gels have gained a lot of popularity among endurance athletes. But with two big options on the market, Gel 100 and Gel 160, it can be difficult to know what the right choice is for you. Today I’m breaking down the differences between the two, so you can fuel right and feel your best. Nutrition Content: The biggest difference between Gel 100 and Gel 160 lies in their nutrition content. Gel 100 offers 20mg of sodium as well as 25

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24:57

What is a Sports Dietitian?

Triathlon Nutrition Academy ·

2024/10/31

As a sports dietitian I’ve studied for years to help you use nutrition to achieve your performance and health goals. That’s why it frustrates me to no end that people go to literally every other source (like Dr. Google, blogs, podcasts, YouTube, magazines) before talking to an expert. People would rather listen to their coach, a training buddy, naturopaths, chiropractors, literally any other person instead of consulting a qualified sports dietitian. But none of these people are experts, and they

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17:28

The Best Triathlon Meal Plan

Triathlon Nutrition Academy ·

2024/10/24

If you google triathlon meal plan, hundreds of results come up with generic, cookie cutter plans you can follow for free. These are problematic for so many reasons! Generic meal plans in no way take into consideration your individual requirements, your lifestyle, budget, or needs. So what makes for a good triathlon meal plan? There are a few key elements you need: A foundation in whole foods Variety Periodisation to meet your training needs Flexibility Simplicity Every body is different Every

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31:41

Estimate your sweat rate: New free tool!

Triathlon Nutrition Academy ·

2024/10/17

As a sports dietitian specialising in triathlon, one of the key elements I focus on with my clients is hydration strategy. Hydration plays a critical role in performance, and understanding your sweat rate is key to optimising your fluid intake. Recently I was lucky enough to sit down with Lindsey Hunt, a senior sports scientist at Precision Fuel and Hydration, to discuss his work in this area and the great new tool that came from it. With an impressive academic background and hands-on research in

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