The Fuelled Triathlete

6: Off Season Nutrition: How to set yourself up for success for your next race season

For many of us, races are over and we are in this in between period with training aka the off season. Nutrition is still just as important at this time... but you may be wondering what to focus on?
In today's episode, join Registered Dietitian and Sports Nutritionist Andrea discuss: 
- What daily nutrition habits to focus on now to help prepare you for your next season of racing. We touch on how to adjust your intake of carbohydrates and protein now that your training and your goals may look different. In addition, I provide my top meal prep tips and the top foods to boost your immune system
- We also touch on how to fuel your workouts and how to start training your gut so that you can tolerate fuel come race season
Set yourself up for success this off-season with these tips, and consider working 1-1 with a dietitian to dial in a nutrition plan now. 
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!
 

5: Client Interview: Achieving a 46 minute PR on his 70.3

Welcome to today's podcast - it's a quick interview! 
 
Meet Dave - my client who has offered to share his experience and results working with me. If you have been wondering what to expect, Dave talks about some of the things he has achieved over our our 6 months working together, including knocking 46 minutes off his half ironman time and improving his relationship with food.
 
This is what we talked about:
Tell me about yourself and the biggest struggles he had before working with me ?
-Struggled on the run during his Ironman 140.6 - “just survived”
What things did you do while working together that made the biggest difference for you?
-Before, he would be training 10-15 hours but weight was creeping up- getting out of the constant restrict/ overeat cycle helped in many ways
How was your experience in your recent race, Ironman 70.3 Chattanooga different compared to last year?
“I raced this year as opposed to survive last year”
What is different now with your nutrition?
-Listen to hear about his mindset changes
Was there anything holding you back from making the investment?
He wondered “Is there anything I am going to learn from this?”
Now feels: “I wish I would have understood more about nutrition because it probably would have saved me a lot of money on upgrading bike parts and all the other stuff that I was looking for gains in”
 
If you are interested in learning more about nutrition coaching for yourself, 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 

4: Carb Loading Mistakes to Avoid

Did you know that carb loading can provide a 2-4% performance increase? That might not seem like a lot, but in a half or full ironman that is huge! 2% of a 10 hour race is 12 minutes! Many of my clients have had great success with proper carb loading and here are some of my insights so that you can too!
We cover:
-how to calculate how many grams of carbohydrates to eat and for how many days prior to your race
-what foods work best for carb loading 
-what types of foods to avoid when carb loading
-common mistakes to avoid so that you actually carb load properly
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
 
How to stay connected: 
www.andreadochertyrd.com 
Instagram: www.instagram.com/andreadieititian
Facebook: www.facebook.com/andreadochertyrd
 

3: How to Solve Runner’s Trots Issues

Runner's trots and GI issues can unfortunately happen during or after training and races and can include symptoms such as diarrhea, stomach cramps and pain, and bloating. 
In today's episode you will learn: 
- causes of GI issues during a run 
- step by step guide to determine what may be causing your Runner's Trots
- how to modify your diet to limit GI issues during a run or a race
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
 
How to stay connected: 
www.andreadochertyrd.com 
Instagram: www.instagram.com/andreadieititian
Facebook: www.facebook.com/andreadochertyrd
 

2: Recovery and Post Workout Nutrition

The goal with recovery nutrition is to repair and prepare. Repair your muscles with protein to reduce inflammation, muscle damage and adapt to training, and prepare for the next session by replenishing glycogen with carbohydrates. 
Here is what you’ll learn in order recover properly: 
-How much protein and carbohydrates you should eat after a workout 
-How to properly rehydrate to prevent dehydration 
-Nutrient timing aka how soon after training should you really refuel. Hint: this is super important on double training days 
-Specific meal and snack ideas 
-What to do if appetite or time is minimal post workout 
For more info: 
Get a free copy of the Ultimate Pre and Post Workout Nutrition Guide and Recipe book here! --> Click here for the guide!
 
How to stay connected: 
www.andreadochertyrd.com 
Instagram: www.instagram.com/andreadieititian
Facebook: www.facebook.com/andreadochertyrd

1: Welcome to The Fuelled Triathlete

Welcome to the first episode of "The Fuelled Triathlete," where we kick off this with intro to your host, Andrea Docherty, RD with a passion for enhancing endurance performance through proper nutrition. In this episode, Andrea shares her story. Learn about what you can expect in episodes to come. Get ready to take your triathlon aspirations to the next level with actionable insights from a seasoned professional. Tune in and gear up for a power-packed season of 'The Fueled Triathlete'!
 
How to stay connected: 
www.andreadochertyrd.com 
Instagram: www.instagram.com/andreadieititian
Facebook: www.facebook.com/andreadochertyrd