Triathlon Nutrition Academy copertina

Triathlon Nutrition Academy

Triathlon Nutrition Academy

Di: Taryn Richardson
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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.2026 Taryn Richardson Igiene e vita sana
Episodi
  • Why Tracking Calories Is Making You Slower (Not Leaner)

    Why Tracking Calories Is Making You Slower (Not Leaner)
    Jun 25 2026

    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 tracking apps - even the good ones built for active people - were never designed to teach a triathlete how to eat. The maths is educated guesswork, the protein targets are built backwards, and the app has no idea how to help you when your kid gets sick and your afternoon session gets cancelled.

    In this episode you'll learn:

    • Why calorie apps were built for the sedentary population and why that model falls over for a triathlete training 10 to 20 hours a week
    • How inaccurate your wearable device actually is at measuring calorie burn (spoiler: up to 93% off)
    • Why the standard percentage-based protein model cuts your protein at the exact moment you need it most
    • The difference between hitting your macro numbers and actually knowing how to eat
    • Why underfuelling sneaks in even when you're tracking perfectly - and how quickly it affects your training
    • Two real athlete examples: one who was significantly underfueled despite doing everything the app said, and a vegan athlete whose app couldn't come close to meeting her needs
    • What it actually looks like to fuel for the work required, adjust on the fly and never need the app to make a decision for you

    TIMESTAMPS

    00:00 Introduction: the athlete who's doing everything right and still going backwards

    02:42 Why calorie apps were built for weight loss, not endurance athletes

    05:29 The fundamental problem: apps treat food as a budget, your body treats it as fuel

    06:59 How inaccurate is your wearable at measuring calorie burn? Stanford research

    09:01 The problem with estimating calories in — why we're all bad at it

    11:22 Why percentage-based protein targets are built wrong for athletes

    14:16 Hitting your macros is not the same as eating well

    16:59 The knowledge gap: how to eat for a light day versus a heavy training day

    18:28 When life throws a curveball - why the app can't help you adapt

    20:18 How underfueling sneaks in (2023 REDS consensus statement)

    21:39 What fueling for the work required actually means

    22:39 Athlete example 1: training tanked despite doing exactly what the app said

    24:44 Athlete example 2: vegan athlete whose app could never meet her needs

    27:04 TLDR summary: macros versus nourishment, the knowledge gap, and what to do next

    STUDIES MENTIONED

    - Shcherbina A, et al. (2017). Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. *Journal of Personalized Medicine, 7*(2), 3. https://doi.org/10.3390/jpm7020003

    - Mountjoy M, et al. (2023). 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). *British Journal of Sports Medicine, 57*(17), 1073-1097. https://doi.org/10.1136/bjsports-2023-106994

    If you're ticking off the macro boxes every day without ever really being taught how to eat, the Triathlon Nutrition Kickstart course is built for exactly that. Learn how to fuel your training and recovery properly so you're never stuck when the plan changes. Head to dietitianapproved.com/kickstart

    Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

    Recovery Accelerator Program

    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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    19 min
  • How to Fuel Your First Ironman and Actually Enjoy It with Lily Godding

    How to Fuel Your First Ironman and Actually Enjoy It with Lily Godding
    Jun 18 2026
    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 to talk about what it took to get there — the brutal washing-machine swim, the six-and-a-half-hour bike leg, and the moment on the run where Lily quietly reminded herself: I can do hard things. What you'll hear in this episode: What Lily's nutrition looked like before TNA - and how far off the mark it wasHow her race nutrition plan held up across 140.6km (spoiler: to a T)The biggest mistakes younger triathletes make with nutrition and trainingWhy she almost didn't join TNA because of the price — and what changed her mindHow good recovery nutrition had her collecting her own bike the morning after the raceWhat Lily wishes she'd known sooner, and her advice for anyone tackling their first Ironman TIMESTAMPS 00:00 Lily opens: race nutrition to a T — gut trained, fuelled, mapped out 00:26 Welcome — Taryn introduces Lily, Ironman Cairns finisher 00:56 From rugby to triathlon: how Lily balances two completely different sports 02:11 What made her fall in love with triathlon and sign up for a full Ironman? 03:02 Is Ultraman next? Lily's answer: a faster Ironman and maybe Kona 03:14 Come-down after Cairns — take me back to the finish line 03:54 The finish line moment: electric, community, absolutely amped 05:00 Taryn preps the toughest moment question 05:20 The toughest moment on course: the brutal washing-machine swim 06:38 70 people pulled from the water — absolute carnage 07:22 What a 13:21:54 finish at 22 years old actually meant to Lily 08:34 What young triathletes get wrong: nutrition and overtraining 09:49 Lily admits to being the over-trainer (just ask coach Pablo) 10:06 Advice for younger athletes who think nutrition can wait 10:24 TNA's first module: recovery nutrition changed everything 11:39 What Lily's nutrition actually looked like before TNA 13:05 Would she have finished Cairns without TNA? 13:20 "100% no. It was when I joined TNA I thought — yeah, I can do this" 14:00 How she tried to figure out nutrition on her own 14:27 Social media, the algorithm and the weight-loss noise aimed at female athletes 16:07 How TNA tuned out the noise — worksheets, carb loading, race plan 16:36 What TNA taught her about everyday eating 17:12 The forgotten stuff: colourful plate, healthy fats, nuts, seeds, beans 18:28 The protein myth - more protein isn't always the answer 19:03 Why nobody teaches us how to eat — health as a lifelong foundation 19:34 How did race nutrition hold up on race day? 20:01 Lily: to a T - gut trained, fuelled, everything consumed at the right time 20:55 The run: Coke, gels, chews and carrying her own water bottle 21:51 The one adaptation she'd make: take Panadol for tight calves and hamstrings 22:24 What would she do differently? Not play a rugby game the week before 22:59 First Ironman goal: just finish — next one is for performance 23:37 Recovery: went and got her own bike the morning after the race 24:31 The toilet test - she's perfected the technique 24:51 Balking at the price - what made Lily commit anyway 25:16 Joined in October after Port Macquarie with zero race nutrition plan 26:28 Is TNA worth the investment? 26:36 Lily: "113,472%. I would not be an Ironman finisher without TNA" 27:23 Youth alone isn't enough - nutrition is what gets you across 27:42 Advice for someone about to do their first Ironman 28:30 The finish line photo tip: arms up, smile, don't touch the Garmin 29:05 Has finishing an Ironman changed how Lily sees herself? 29:13 "I can do hard things" - the mantra that got her through lap three 29:49 The moment Taryn ran alongside Lily on the third lap 30:18 What's next: Kona, performance focus, so many years of triathlon ahead 30:57 The privilege of being able to race - and being an Ironman 31:14 Iron Woman? (Lily's aunt is campaigning for it) 31:26 Taryn's closing reflection on Lily's story — and the TNA CTA 33:54 Sign off ABOUT THE GUEST Lily Godding is a 22-year-old age-group triathlete, rugby rep player and TNA athlete from the Snowy Mountains, Australia. She completed her first sprint triathlon in November 2024 and progressed to Ironman 140.6 Cairns in June 2026, finishing in 13:21:54. A chef by trade, Lily balances high-level representative rugby with full Ironman training and gives a first-hand account of what evidence-based triathlon nutrition actually does for a young athlete. Connect with Lily on Instagram: https://www.instagram.com/lily.godding If the Cairns Ironman story has you thinking about your own race day nutrition, come and join us in the Triathlon Nutrition Academy. Head to dietitianapproved.com/academy and register your ...
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    34 min
  • Five Habits of Triathletes Who Reach the Start Line Ready to Race

    Five Habits of Triathletes Who Reach the Start Line Ready to Race
    Jun 11 2026

    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 of pasta. Months ago.

    In this episode, Taryn shares the five habits that separate triathletes who arrive on race morning topped up, adapted and confident from those who roll up to the start line under-fuelled before the gun has even gone off.

    What you'll learn:

    • Why race week is not the time to train harder or eat less - and what the taper trap actually does to your fuelling
    • How recovery nutrition session by session is what makes the hard work stick
    • Why rehearsing your race fuelling on long sessions is non-negotiable (and what happens when you wing it on race day)
    • The one habit that quietly takes more athletes out of their A-race than any fuelling mistake out on course
    • How to carb load properly - because no, it is not a giant bowl of pasta the night before

    TIMESTAMPS

    00:00 Introduction — Live from Cairns

    06:37 Habit 1 — Bank the adaptations and protect the taper

    09:11 Habit 2 — Recover from every session

    12:38 Habit 3 — Rehearse race fuelling on long sessions

    15:02 Habit 4 — Protect your immune system

    17:48 Habit 5 — Plan and practise your carb load

    20:14 Race Day Pack List

    21:40 Summary and close

    RESOURCES MENTIONED

    Recovery Accelerator - the exact framework Taryn teaches TNA athletes for what to eat after every training session and every race (the four R's, when to eat, what to eat and when to prioritise it). You can get through it all in one trainer session or one long run

    Free Race Day Pack List - everything you need for swim, bike and run, plus before and after your race, ready to print and reuse for every race

    STUDIES MENTIONED

    Gunzer, W., Konrad, M., & Pail, E. (2012). Exercise-induced immunodepression in endurance athletes and nutritional intervention with carbohydrate, protein and fat: What is possible, what is not? Nutrients, 4(9), 1187-1212. https://doi.org/10.3390/nu4091187

    Knowledge of carbohydrate requirements does not predict carbohydrate intake around competition in endurance athletes. PMC11451575

    (2025). A review of carbohydrate supplementation approaches and strategies for optimising performance in elite long-distance endurance. Nutrients, 17(5), 918. https://doi.org/10.3390/nu17050918

    Gatorade Sports Science Institute. Dietary carbohydrate and the endurance athlete: contemporary perspectives.

    If you want to toe a start line with the TNA crew somewhere in the world, get your name on the Triathlon Nutrition Academy waitlist at dietitianapproved.com/academy. You'll be first to know when the next cohort starts.

    Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

    Recovery Accelerator Program

    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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    14 min
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