The Fuelled Triathlete (Andrea Docherty)

Heading on some road trips this summer? Or maybe you travel a lot for work. Listen to today's episode to learn about healthy meals and snacks you can pack and buy on the road while travelling. These choices are rich in protein, energizing carbohydrates, healthy fats and fruits and vegetables to help keep you energized and on track with your healthy eating goals and 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

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

 

 

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

 

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

 

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

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

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

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

 

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

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

"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

 

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!

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

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

Need some new breakfast inspiration?  In today's episode, Andrea reviews some healthy and quick ways to boost your protein intake at breakfast. A high protein breakfast is an important way to start the day or refuel after a morning workout. If you want to have less cravings, more energy, feel fuller longer and recover better from your training, then listen to this episode to learn how much protein to aim for and how to make a balanced breakfast.   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

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

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

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

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!

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

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

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

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!

 

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

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 

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

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List of food sources of calcium: https://www.unlockfood.ca/en/articles/bone-health/food-sources-of-calcium.aspx

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

 

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

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

The weather is heating up! 🔥 In today's episode we explore how your fuel (carbohydrate) and fluid and sodium needs change in the hot humid weather. If you want to learn how to prevent dehydration and ensure you can keep your energy up, delay fatigue, avoid hitting the wall and keep GI issues at bay, listen to today's episode for tips and tricks to keep you performing well when training or racing in the heat and humidity.    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

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

 

 

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

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

 

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

 

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

What you eat for breakfast on race day can potentially make or break your day. The right foods will leave you feeling energized, the wrong foods can leave you feeling sluggish or full of GI issues.  In today's episode, learn about low fat, low fibre and high carbohydrate foods to fuel you to triathlon race day success. Learn about foods to choose if you are gluten free, prone to nerves or low appetite or will be travelling.    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