Episodi

  • If Challenge Roth Is On Your Bucket List, Listen to This First

    If Challenge Roth Is On Your Bucket List, Listen to This First
    Jul 16 2026
    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 race on the bucket list. Jo, Lisa and Leanne are all TNA athletes, all from Queensland, and they have just ticked one of triathlon's biggest bucket list events off the list: Challenge Roth in Bavaria, Germany. In this episode they share what training for and racing this iconic full distance event was really like, from importing race nutrition into Australia to talking themselves through a mid-race gut issue on the run. In this episode you will learn: Why Australians book Challenge Roth through a travel company, and how fast the race actually sells outWhat to pack, and import, when the on-course sports nutrition brand is not sold at homeHow to handle a mid-race gut issue without abandoning your fuelling planWhy nailing your everyday training nutrition is what actually gets you to the start line healthyWhy hiring a bike for race day can cost you more than it savesWhat Solar Hill is really like, and why it might make you cry TIMESTAMPS 00:00 Cold open: why you should never hire a race bike 00:41 Meet Jo, Lisa and Leanne, fresh from racing Challenge Roth 01:04 What Challenge Roth actually is, and why Solar Hill is legendary 02:06 Did the race live up to the hype 02:36 Leanne on her 19th full distance race, and feeling her best yet 03:10 Jo's emotional swim start and watching Lucy Charles-Barclay 04:33 5am beers and the Bavarian party atmosphere 05:02 Lisa on finally racing the event she watched her husband race in 2018 05:27 Getting a start line spot, and why you need a travel company 07:02 Packing and importing race nutrition from Australia to Germany 08:42 Smuggling Tim Tams, Vegemite and a confiscated jar through customs 09:19 Travelling with family, bike bags and European train stairs 10:38 Arriving early to acclimatise to the European heatwave 13:00 What they would have changed about their preparation 14:03 Testing a new tri suit at the swim practice, not on race day 14:37 Did race day nutrition go to plan 15:11 Lisa's mid-race stomach upset, and how dry pretzels fixed it 16:55 Jo losing her appetite in the carb-loading days before the race 17:50 Race morning timing, and eating on an 8:15am wave start 20:17 Jo's decision to build her own race after a stress fracture 24:10 Solar Hill: riding through a wall of 300,000 people 26:40 What they would change if they raced it again tomorrow 32:31 Their best advice if Roth is on your bucket list 33:37 How long it actually took to prepare 34:24 Why nailing everyday training nutrition kept them consistent 35:43 Practising on gravel, and an 18 month lead-in block 37:06 Confidence in your coach, and the surprises on race day 39:42 What's next: Norseman, a sub four hour marathon and a Roth return 45:10 Final thoughts and a well-earned rest Jo Hurley, Lisa McDonald and Leanne Coghill are all Triathlon Nutrition Academy athletes and all Queenslanders, who travelled to Bavaria this year to take on Challenge Roth between them. If Challenge Roth, or your first full distance race, is on your radar, the Triathlon Nutrition Academy is where we help you build a fuelling plan you can trust on race day. Get on the waitlist here. 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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    46 min
  • Pros Are Fuelling at 200g of Carbs an Hour. Should You?

    Pros Are Fuelling at 200g of Carbs an Hour. Should You?
    Jul 9 2026
    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 recent Ironman (yes, 200, in one hour). Every age grouper watching that unfold is tempted to copy it. In this episode Taryn breaks down the real science behind high carb fuelling, why it works for the pros, and the one thing most age group triathletes skip completely before they try to chase that number themselves. You'll learn: Why the pros are pushing carb intake so high, and what the official guidelines actually sayThe genuine recovery benefits of higher carb fuelling, backed by real researchWhy eating past your absorption ceiling can wreck your race instead of fuelling itWhy your fuelling ceiling is nothing like the pro's ceiling, and why that's completely fineA real athlete example of building fuelling tolerance the right way, over time, not overnight TIMESTAMPS 00:00 Why high carb fuelling is exploding in endurance sport 01:24 Meet Taryn and what this episode covers 02:19 The science behind pro level carb intake 03:42 The recovery benefits backed by research 04:08 The catch: high dropout rates from gut issues 05:14 Why there is a ceiling on how much carb can help you 05:38 The cycling study that found more was not always better 06:34 Where unused carbs actually go 07:01 Why your absorption capacity is not the same as anyone else's 08:07 The trap of copying the pro's number 09:39 How the pros actually built their tolerance 10:51 Why gut training is not a DIY podcast protocol 11:54 What you can start doing today 13:34 Case study: Lynn's fuelling turnaround 15:11 The real takeaway: find your number, not theirs REFERENCES - King, A. J., O'Hara, J. P., Morrison, D. J., Preston, T., & King, R. F. G. J. (2018). Carbohydrate dose influences liver and muscle glycogen oxidation and performance during prolonged exercise. Physiological Reports, 6(1), e13555. https://doi.org/10.14814/phy2.13555 | PubMed - Viribay, A., Arribalzaga, S., Mielgo-Ayuso, J., Castañeda-Babarro, A., Seco-Calvo, J., & Urdampilleta, A. (2020). Effects of 120 g/h of carbohydrates intake during a mountain marathon on exercise-induced muscle damage in elite runners. Nutrients, 12(5), 1367. https://doi.org/10.3390/nu12051367 | PubMed - Urdampilleta, A., Arribalzaga, S., Viribay, A., Castañeda-Babarro, A., Seco-Calvo, J., & Mielgo-Ayuso, J. (2020). Effects of 120 vs. 60 and 90 g/h carbohydrate intake during a trail marathon on neuromuscular function and high intensity run capacity recovery. Nutrients, 12(7), 2094. https://doi.org/10.3390/nu12072094 | PubMed - Hearris, M. A., Pugh, J. N., Langan-Evans, C., Mann, S. J., Burke, L., Stellingwerff, T., Gonzalez, J. T., & Morton, J. P. (2022). 13C-glucose-fructose labeling reveals comparable exogenous CHO oxidation during exercise when consuming 120 g/h in fluid, gel, jelly chew, or coingestion. Journal of Applied Physiology, 132(6), 1394–1406. https://doi.org/10.1152/japplphysiol.00091.2022 | Free full text - Wilson, P. B. (2026). A narrative review of the high-carbohydrate fueling revolution (≥100 g/h) in the professional peloton. Sports Medicine, 56(2), 295-313. https://doi.org/10.1007/s40279-025-02372-6 Our final cohort of the Triathlon Nutrition Academy for the year is opening again soon. If dialling in your race fuelling and training your gut to handle it is something you need to work on, register your interest now. 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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    18 min
  • How to Swim Faster Off Just Three Sessions a Week

    How to Swim Faster Off Just Three Sessions a Week
    Jul 2 2026

    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 in the same lane (sometimes literally), and in this episode he brings that to the time-poor triathlete who swims two or three times a week.

    In this episode you'll learn:

    • Why more kilometres in the pool almost never equals a faster triathlon swim
    • The exact plan for getting faster off just three sessions a week, no coach required
    • How to tell the difference between working hard and actually improving
    • The recovery trick Brian used between a late session and an early morning swim
    • Why open water fear is really about exposure rather than fitness, and the simple fix that builds confidence fast
    • How to practise sighting in the pool long before race day
    • A one-word cue to keep you calm and swimming smooth when the start line gets choppy

    TIMESTAMPS

    00:00 Welcome to Brian Johns, Olympian, coach and FORM scientist

    01:13 From 80km swim weeks to his best ever Olympic final

    05:08 The injury that taught him to read his body's red flags

    08:37 Why more metres doesn't mean a faster swim

    13:03 The fuel check before you add more volume

    15:21 How to teach technique without overloading a tired swimmer

    19:30 What FORM Score reveals about real swimming efficiency

    22:37 The one habit that separates improving swimmers from plateaued ones

    27:10 Why open water rattles even confident swimmers

    31:47 Learning to sight, the skill most triathletes skip

    36:52 Surviving a rough, choppy race day swim

    42:00 The three-sessions-a-week plan for the unsupported triathlete

    48:18 Brian's go-to drill for every triathlete

    50:43 Where to find Brian and FORM Goggles

    ABOUT BRIAN JOHNS

    Brian Johns is a Canadian three-time Olympian and former short-course 400-metre individual medley world record holder. He's the most decorated swimmer in Canadian university history, winning 33 of 34 races at the University of British Columbia and earning Canadian Interuniversity Sport Male Swimmer of the Year three times. After retiring from competition, Brian moved into coaching and now works as Head of Coaching Science at FORM, the smart swim goggles company, helping swimmers and triathletes train and race smarter with real-time data.

    https://au.formswim.com/

    You can train smarter in the pool, but if your fuelling isn't dialled in, you're leaving performance on the table too. That's exactly what we work through inside the Triathlon Nutrition Academy.

    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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    50 min
  • 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
  • Does Hydrogen Water Actually Work for Triathlon Recovery?

    Does Hydrogen Water Actually Work for Triathlon Recovery?
    Jun 4 2026
    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 actually is, what the research genuinely says about recovery and performance, and whether it earns a spot in your toolbox. Then I run the actual numbers on what it costs to replicate the research dose (you might want to sit down for that part) and weigh it up against where your money is truly best spent. WHAT YOU'LL LEARN • What hydrogen water actually is, and why the marketing sounds far more exotic than the science • What the research really shows on recovery, soreness and performance • Why mopping up every free radical from training might quietly blunt the adaptations you work so hard for • The real cost of replicating the research dose, run line by line • The two-dollar recovery option that ticks every box hydrogen water misses TIMESTAMPS 00:00 The fizzy tablet moment 01:39 What this episode covers 04:20 What hydrogen water actually is 05:45 The theory: mitochondria and selective antioxidants 08:38 What the research shows (the fin swimmer study) 12:45 The bigger systematic reviews 15:00 Why you don't want to mop up every free radical 17:50 The honest verdict on the evidence 20:11 The real cost, run line by line 23:05 The two-dollar recovery smoothie comparison 25:53 The athlete I see all the time 28:24 Red light therapy: same pitch, better evidence 30:32 Pulling it all together 33:14 Where to start instead STUDIES MENTIONED Li, Y., Bing, R., Liu, M., Shang, Z., Huang, Y., Zhou, K., Bao, D., & Zhou, J. (2024). Can molecular hydrogen supplementation reduce exercise-induced oxidative stress in healthy adults? A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1328705. [https://doi.org/10.3389/fnut.2024.1328705](https://doi.org/10.3389/fnut.2024.1328705) Sládečková, B., Botek, M., Krejčí, J., Valenta, M., McKune, A., Neuls, F., & Klimešová, I. (2024). Hydrogen-rich water supplementation promotes muscle recovery after two strenuous training sessions performed on the same day in elite fin swimmers: Randomized, double-blind, placebo-controlled, crossover trial. Frontiers in Physiology, 15, Article 1321160. [https://doi.org/10.3389/fphys.2024.1321160](https://doi.org/10.3389/fphys.2024.1321160) Zhou, K., Shang, Z., Yuan, C., Guo, Z., Wang, Y., Bao, D., & Zhou, J. (2024). Can molecular hydrogen supplementation enhance physical performance in healthy adults? A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1387657. [https://doi.org/10.3389/fnut.2024.1387657](https://doi.org/10.3389/fnut.2024.1387657) If recovery is the thing you keep meaning to sort, I built the Recovery Accelerator for exactly that. A clear plan for what to eat after training and racing to hit your personalised targets, with a recovery nutrition sheet, four recipes and a recovery playlist. One-off payment, no subscription, and it costs less than a single month of hydrogen tablets. Grab it HERE . 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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    20 min
  • The 3 Recovery Nutrition Mistakes Triathletes Make (And How to Fix Them)

    The 3 Recovery Nutrition Mistakes Triathletes Make (And How to Fix Them)
    May 28 2026

    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 mistakes triathletes make and explains exactly how to fix them.

    Because recovery is where adaptation actually happens.

    Recovery Accelerator Program

    Taryn dives into:

    • Why your post-training nutrition window matters more than you think
    • The common protein mistake endurance athletes make
    • Why carbohydrate is critical for triathlon recovery
    • The signs your recovery nutrition is failing you
    • How poor recovery impacts performance, body composition and immunity
    • What proper recovery should actually feel like
    • Practical strategies busy triathletes can use to recover properly even with work, kids and life chaos

    If you’re training hard but still feeling flat, sore or permanently fatigued, this episode will help you connect the dots.

    In This Episode:

    [00:00] Why recovery nutrition gets pushed aside for busy triathletes

    [04:20] What actually happens physiologically after training

    [05:45] The research on delayed recovery nutrition and glycogen restoration

    [08:50] Why so many triathletes get recovery wrong

    [09:40] Mistake #1: Having no recovery nutrition plan

    [11:55] Mistake #2: Focusing on protein while forgetting carbohydrate

    [13:50] Mistake #3: Poor timing

    [15:40] Signs your recovery nutrition is not working

    [17:50] What proper recovery should feel like

    [20:15] Why adaptation happens during recovery, not training

    [21:30] How to fix your recovery nutrition properly

    Research Mentioned

    Ivy JL et al. (1988). Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Journal of Applied Physiology, 64(4), 1480–1485.

    Csanaky L et al. (2025). Post-Exercise Nutrition Knowledge and Adherence to Recommendations Among Amateur Endurance Athletes. Nutrients, 17(22), 3629.

    Burke LM et al. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology (review article).

    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