The Fuelled Triathlete

26: Snacking for Triathletes

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:
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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

25: Mortal Hydration instead of Gatorade Endurance at Ironman Events? How this affects your fuelling

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
 
 

24: Best and Worst Foods for Carb Loading

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

23: How to get 1000mg calcium and meet your daily needs

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

22: Macronutrient Series Part 3: All about Fats

This episode wraps up the 3 part series all about macronutrient needs for triathletes. In this episode you will learn about the role of fat in the body, when fat is used for fuel, different types of fats and sources of fat in the diet.
 
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

21: Macronutrient Series Part 2: Protein for Triathletes

It's now time for part 2 of our macronutrient series.. all about protein! The 3 macronutrients are carbohydrates, protein and fat. 
 
One of the most well-known roles of protein when it comes to triathletes is muscle repair, growth and recovery. However, there are many more reasons why protein is important. Tune in to today's episode to learn: 
what is protein and what role does it play in the body 
how many grams of protein to aim for per day, per meal and per snack 
do we need protein during exercise?
examples of protein rich foods 
what is bioavailability? 
what are BCAAs and should we be supplementing with them?
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

20: Macronutrient Series Part 1: Carbohydrates for Triathletes

Welcome! Today marks part one of the Macronutrient series. The 3 macronutrients are carbohydrates, protein and fat. 
 
Carbohydrates are a triathlete's best friend. They are the fuel that drives your swim, bike and run training. Tune in to today's episode to learn: 
the 3 different types of carbohydrates (sugar, fibre, starch)
slow vs long acting carbohydrates
how many grams of carbohydrates to aim for during rest/ light training days vs high intensity training days 
how many carbs to aim for before, during and after training 
 
🎉Doors open to The Fuelled for Endurance Academy🎉
Click here to learn more and enrol: http://andreadochertyrd.com/fuelled-for-endurance-academy/ 
 
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

19: All about Electrolytes

Today we're doing a deep dive into electrolytes, mainly sodium, but there are some others who will get a shout out as well. Check it out to learn about: 
What are electrolytes
Why are they important and what role do they play in the body and in performance as an endurance athlete
What are the 5 electrolytes in sweat
How much we lose and what is our sodium sweat concentration 
How to replenish electrolytes (diet, supplements?) and how much 
Plus salt tabs and electrolyte drinks.. are they necessary?
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

18: Dealing with Increased Hunger and Cravings

Welcome back! As we get closer to race season, the training increases. More miles = more fuel required. When we don't keep up, it can feel like we have constant hunger and cravings. Can you relate to this? If so - be sure to tune in to this episode and learn about what nutrients you may be low in or what habits may be contributing to this and then... what to do about it. After this episode you will have a game plan for how to crush those cravings, stop being "hangry" and fuel your body like a well-fuelled triathlete! 
 
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

17: Fuelling 2-a-Day Workouts

In today's episode we dive into strategies for fuelling effectively on days when triathletes are inevitably faced with two training sessions. We talk about how to fuel for performance and optimal recovery. It is days like this that recovery nutrition is extra important. Two-a-days can provide an extra demand on the body in terms of requiring extra fuel, fluids and can deplete muscle glycogen stores when both sessions are long or hard. Tune in to this episode to start thinking about how you can stay well fuelled on these days. 
Join the Free 7 Day Run & Recover Challenge! 
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
Nutrient Timing Guidelines