The Fuelled Triathlete
Welcome to ”The Fuelled Triathlete,” a podcast dedicated to all things nutrition for endurance athletes. Join your host Andrea Docherty, a Registered Dietitian and fellow triathlete, as she delves into the world of optimal nutrition strategies tailored specifically for triathletes. In each episode, we explore nutrition topics to enhance both your health and performance through expert advice, practical tips, and evidence-based insights. Whether you’re a seasoned triathlete or just starting your journey, this podcast is your ultimate guide to achieving peak performance and reaching your full potential. Tune in and fuel your passion for triathlon success with the power of nutrition!
Episodes
3 days ago
3 days ago
Having a strong foundation of healthy nutrition habits is key to setting up yourself for better health, performance and longevity as a triathlete.
In today's podcast, you will learn about what and how to eat on a daily basis to ensure you are meeting your nutrient needs and fuelling training and recovery.
When it comes to triathlon nutrition, I like to think of this as a pyramid. At the base of the pyramid is what you eat and drink on a regular basis. It's crucial to get these habits down first. Next, comes pre-during and post workout nutrition and then supplements.
Listen to learn about how to build a strong base of nutrition habits.
1-1 Nutrition Coaching
If you are interested in learning more about nutrition coaching or get a carb loading or race day plan, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Join the Fuelled for Endurance Academy Wait List! (click Wait List to sign up!)
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
Thursday May 09, 2024
31: Recovery Nutrition Post Triathlon Race
Thursday May 09, 2024
Thursday May 09, 2024
Want to maximize your recovery after your next race? You may have spent a lot of time planning your race day fuelling plan, carb loading plan and even meal planning to fuel your training... but what about after your race? Your post - race nutrition and hydration plan is just as important. tune in to today's episode to learn about how to rehydrate so you prevent dehydration / headache and repair your muscles to reduce soreness and fatigue. You will learn about what you need to eat and drink immediately after the race, within the first 24 hours and within the next week post training.
1-1 Nutrition Coaching
If you are interested in learning more about nutrition coaching or get a carb loading or race day plan, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Join the Fuelled for Endurance Academy Wait List! (click Wait List to sign up!)
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
Thursday May 02, 2024
[REPLAY] How to Avoid Hitting the Wall, Runner's Trots, Cramping & More on Race Day
Thursday May 02, 2024
Thursday May 02, 2024
This week we have another episode related to race day nutrition and hydration.
If you have a half or full ironman coming up, be sure to listen to the podcast today to learn how to avoid these issues that can arise on race day. Often it can be related to fuelling and hydration.
-Runner's Trots - gas, pain, bloating, urgency to use the washroom
- Hitting the wall - running out of energy or hitting the wall
-Muscle cramps - can be related to hydration
-Hyponatremia - low sodium
If you are interested in learning more about nutrition coaching for yourself as an endurance athlete, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Prefer to read about this? You can find the full transcript at www.andreadochertyrd.com/episode10
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
Thursday Apr 25, 2024
29: Are you getting enough Vitamin D? How this can affect your performance
Thursday Apr 25, 2024
Thursday Apr 25, 2024
As we continue with our supplement series, today is all about Vitamin D. Now you may know this as "The Sunshine Vitamin," but did you know how important of a role in can play in our overall health and performance as triathletes?
Tune in to today's episode to learn about whether you are getting enough from food or the sun, and if supplementing may be right for you. You'll learn about the role of vitamin D, the proper levels to have in a blood test, how much you should supplement and more.
1-1 Nutrition Coaching
If you are interested in learning more about nutrition coaching or get a carb loading or race day plan, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Join the Fuelled for Endurance Academy Wait List! (click Wait List to sign up!)
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
Thursday Apr 18, 2024
Thursday Apr 18, 2024
Welcome back to The Fuelled Triathlete! We are on week 2 of the supplement series, and today's episode is all about collagen!
Tune in to learn:
What is the role of collagen within the body?
What foods have collagen?
How collagen can benefit endurance athletes?
How much collagen to take, what type of collagen, the best time to take it and what to mix collagen powder in?
How does collagen compare to protein supplements or BCAAs. Are they Interchangeable.
1-1 Nutrition Coaching
If you are interested in learning more about nutrition coaching or get a carb loading or race day plan, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Join the Fuelled for Endurance Academy Wait List! (click Wait List to sign up!)
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
Thursday Apr 11, 2024
27: Can Creatine Improve Your Triathlon Performance?
Thursday Apr 11, 2024
Thursday Apr 11, 2024
Welcome to the start of our Supplement Series on the podcast where each episode for the next few weeks we do a deep dive into different supplements and whether they are beneficial for endurance sports.
Today is all about creatine. In this episode we talk about:
- What is creatine and how does it work in the body
-What are the performance benefits of creatine and how does this relate to endurance sport
-When in your training cycle to try creatine and what population groups may benefit
- Overview of how to take this and how to choose a supplement
Carbohydrate Loading Masterclass:
Learn more and sign up here: https://andreadochertyrd.com/carb-loading-masterclass/
1-1 Nutrition Coaching
If you are interested in learning more about nutrition coaching or get a carb loading or race day plan, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Join the Fuelled for Endurance Academy Wait List! (click Wait List to sign up!)
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
Thursday Apr 04, 2024
26: Snacking for Triathletes
Thursday Apr 04, 2024
Thursday Apr 04, 2024
Should you snack as a triathlete? That is a definite yes!
Snacking helps you meet your calorie and nutrient needs, it can help improve your energy levels, reduce cravings and prevent you from getting too hungry and overeating. But it's important to be smart about your snacking and make a balanced choice with carbohydrates and protein.
In today's episode you will learn how to balance your snacks with carbs and protein, get some new ideas and learn how to adjust your snacks based on whether you have a light or hard training day.
1-1 Nutrition Coaching
If you are interested in learning more about nutrition coaching or get a carb loading or race day plan, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Join the Fuelled for Endurance Academy Wait List! (click Wait List to sign up!)
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Prefer to read about this? You can find the full transcript of this episode and all others at:
https://andreadochertyrd.com/the-fuelled-triathlete-podcast/
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
Thursday Mar 28, 2024
Thursday Mar 28, 2024
It has recently become known that Ironman triathlons will no longer have Gatorade Endurance available on the bike and run course aid stations. This drink has been replaced with an electrolyte beverage called Mortal Hydration.
How will this affect your fuelling plan?
Tune in to today's episode to learn about:
What is the difference in nutrition content (sodium and carbohydrates) in these two drinks?
Is Mortal Hydration a direct replacement for Gatorade?
How to adjust your fuelling plan to make sure you still get enough carbohydrates
Some other carb based fluid mixed to use
Plus a little about multiple transportable carbohydrates and stevia in drink mixes.
1-1 Nutrition Coaching
If you are interested in learning more about nutrition coaching or get a carb loading or race day plan, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Join the Fuelled for Endurance Academy Wait List! (click Wait List to sign up!)
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Prefer to read about this? You can find the full transcript of this episode and all others at:
https://andreadochertyrd.com/the-fuelled-triathlete-podcast/
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
Thursday Mar 21, 2024
24: Best and Worst Foods for Carb Loading
Thursday Mar 21, 2024
Thursday Mar 21, 2024
Carbohydrate loading is a powerful tool that can help you delay fatigue in a race and help you avoid hitting the wall. But, there is a bit of a science to it. In today's episode, I give a brief overview of how many days to carb load and how many grams of carbs to consume each day. Then, I go through the best high carb foods that will help you reach your carb loading goals. I will share some foods you may think are good for carb loading... but should actually be limited during a carb loading period.
For more carb loading tips check out episode #4 - carb loading mistakes to avoid.
1-1 Nutrition Coaching
If you are interested in learning more about nutrition coaching or get a carb loading or race day plan, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Join the Fuelled for Endurance Academy Wait List! (click Wait List to sign up!)
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Prefer to read about this? You can find the full transcript of this episode and all others at:
https://andreadochertyrd.com/the-fuelled-triathlete-podcast/
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
Thursday Mar 14, 2024
23: How to get 1000mg calcium and meet your daily needs
Thursday Mar 14, 2024
Thursday Mar 14, 2024
Welcome to the podcast! Today's episode is all about calcium.
Listen if you want to learn how much calcium you need each day, why it matters for triathletes and how to get a minimum of 1000mg per day with some examples of meals and snacks rich in calcium. You will learn example of dairy and non-dairy options.
Getting enough calcium and vitamin D is so important to healthy and strong bones.
Join the Fuelled for Endurance Academy Wait List! (click Wait List to sign up!)
1-1 Nutrition Coaching
If you are interested in learning more about nutrition coaching for yourself as an endurance athlete, please fill out an application linked below or send me a message.
Apply to work with me —> https://l.bttr.to/5YUXz
Stay connected:
www.instagram.com/andreadietitian
www.facebook.com/andreadochertyrd
Prefer to read about this? You can find the full transcript of this episode and all others at:
https://andreadochertyrd.com/the-fuelled-triathlete-podcast/
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
Save on supplements with my affiliate link
You can save 20% off your first order with Skratch - Use the coupon code FUELEDTRIATHLETE and use this link to order
shop.skratchlabs.com/FUELEDTRIATHLETE
List of food sources of calcium: https://www.unlockfood.ca/en/articles/bone-health/food-sources-of-calcium.aspx