The Fuelled Triathlete

16: How to Fuel as a Busy Triathlete

If you find it difficult to fuel enough during the day, due to your busy work and home schedule, then this episode is for you. Learn all about why fuelling is so important, what is low energy availability and signs you may not be eating enough.
 
I share strategies that have worked for my clients to help them eat regularly through the day, get enough energy, carbs and protein to fuel and recover from workouts. 
 
You'll learn: 
- High protein breakfasts to start the day off right 
- Snacks you can easily eat and keep in your car and office 
- Protein and Energy Bar Recommendations
- "Bento Box" style meals / snacks
- What to put in your smoothies 
- Meal prep tips 
 
Recipes:
Egg Muffins 
Tahini Energy Bites
Lemon Energy Bites
 
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

15: How to Avoid Nutrition Related Issues During a Race

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
-Bonking - running out of energy or hitting the wall 
-Muscle cramps - can be related to hydration 
-Nausea - during or after the race 
-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

14: The 3 Parts of Developing Your Race Day Nutrition Plan for 70.3 / 140.6 Triathlons

There are 3 key components to a race day nutrition plan and they are: 
fluids and sodium (which make up hydration) and carbohydrates. 
Everyone will have unique, individual needs, so it is so important to develop a plan tailored to you, instead of following a generic plan. 
In today's episode I walk you through the steps I take with clients including: 
- How to determine your fluid needs on race day through sweat rate testing 
- How to determine sodium sweat concentration and use that to plan sodium intake each hour (link to the article I referenced in the episode: https://www.mysportscience.com/post/how-much-sodium-do-i-need) 
- Carbohydrate guidelines and how to increase your gut tolerance 
If you have a race coming up this spring or summer - make sure to start planning your race nutrition at least 2-3 months out from your race to allow enough time to practice it in training and tweak as needed. A race nutrition plan tailored to your needs that you can execute will increase confidence on race day, help you feel strong and energized and make sure you don't bonk!
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
 

13: Anti-Inflammatory Nutrition to Improve Recovery and Reduce Muscle Soreness

Welcome to the first episode of 2024! 
 
Despite getting a bad rap, inflammation can be good and necessary. It is when it becomes chronic inflammation that it can impact the health, performance and recovery of triathletes. 
 
Thankfully, nutrition and lifestyle can play a role in managing inflammation. Learn all about the types of foods to include in your diet (and limit) to help you manage inflammation. This eating pattern can help you recover more quickly from intense exercise, reduce muscle soreness, help with joints and improve energy levels. 
 
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

12: Will weight loss make you a better triathlete? What I think you should focus on instead.

"If I could just lose 5-10lb I would be so much faster!"
Have you ever thought this? Or heard someone say it. In endurance sport, the goal of getting leaner or losing weight can be very common. 
However, in today's episode, I talk all about how weight is just one factor determining your performance, why it may not lead to improved performance. 
I share with you several nutrition and lifestyle strategies that you can focus on that help you FUEL your body properly and lead to performance, regardless of weight. 
That being said, there can be a time and place for weight loss. It needs to be done safely and at the right time to avoid negative consequences. 
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
 

11: Should you use sports drinks, gels, chews, bars or food to fuel triathlon?

Carbohydrates are crucial for keeping your energy levels and performance up and preventing you from hitting the wall. There are so many sports products available to supply your body with those carbohydrates... but what is best for you to use to fuel a long distance triathlon race to ensure you perform at your best? 
In today's episode we break down the differences between all these fuel sources, what they typically include (hint- carbohydrates, sodium and fluids), and when to use what.
You'll learn about what to consider when choosing a fuel that is best for YOU.
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
 
 

10: 7 Nutrition Habits to Let Go of in 2024 to Improve Performance as a Triathlete

Are you making these fuelling mistakes that are hindering your progress? 
With so much nutrition information out there... it can be difficult to figure out what to do. 
These are some of the top mistakes I see clients making before working with me. Once we fix them, amazing things happen! They feel more energized, perform better in their workouts, sleep better,  have less cravings and much more!
Check out today's podcast... are you making any of these mistakes?
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
 

9: Should you eat before workouts or train fasted?

If your goal is to perform well, have a quality training session and ensure you are fuelling your body properly, then eating carbohydrates before training is the way to go. There are a few factors to consider when you decide what to eat including the length and intensity of the workout and how close to that workout you are eating. 
 
In today's episode you will learn: 
-Why you should fuel before your workouts if you want to perform better
- How to fuel different types of workouts
-What to eat if you are fuelling 30 mins before, 1-2 hours before or 3-4 hours before 
-Foods too avoid to prevent GI issues and Runner's Trots 
 
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 
 
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

8: How to hydrate in the winter: cold weather runs and indoor trainer rides

Well, if you're like me and in Canada or certain parts of North America .. winter is coming! The temperatures have dropped and you may still brave the cold and train outside, but you're probably also starting to get the trainer (or treadmill) ready for some indoor training. 
 
But.. how does that impact how much we should be drinking? Do we really still sweat much outside in the cold? 
 
In today's podcast, I will answer all that and more: 
 
-How does our sweat rate change when we train in colder weather or when we train indoors (and what are all the factors that do affect sweat rate)
 
-How much should we drink each day, in the few hours leading up to training and during? 
 
-Warm, hydrating beverages you can drink too rehydrate after a run workout in the cold 
 
-How much sodium do we lose in sweat? How do we know if we need electrolytes or if we are a salty sweater? 
 
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 
 
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!

7: How to meet your nutrient needs as a vegan plant based endurance athlete

Welcome back to another episode of the Fuelled Triathlete, where we talk all things nutrition for endurance athletes. 
If you are following a vegan plant based diet, or are considering it, then listen to this episode to learn about the nutrients you need to pay close attention to as a vegan triathlete. 
We talk about the following nutrients, and whether you can meet your requirements through food:
- Calories
- Macronutrients (Carbohydrates, Fats (Omega 3's), Protein)
-Micronutrients (Vitamins and minerals like Iron, Vitamin D and B12, Calcium, Zinc, Iodine)
-We also touch on creatine and BCAA's (branched chain amino acids)
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 
 
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!