Training hard but still feeling flat, constantly hungry or stuck at a performance plateau?

If you dropped into my world tomorrow as a triathlete, there are four things I would fix immediately. And no, it’s not your supplements, your race day gel strategy or your power to weight ratio.

In this episode, I break down the four big rocks of triathlon nutrition that almost every age group triathlete gets wrong. These are the foundations that make everything else work. Before you worry about fancy fuelling strategies, you need to get these right.

In this episode, you’ll learn:

• Why recovery is more than just a protein shake and how to refuel properly after key sessions
• How to fuel before training, especially early morning sessions, without feeling heavy or sluggish
• What a true “triathlete’s plate” looks like on a double session Tuesday
• How to fuel during long rides, long runs and bricks without underdoing it or overdoing it
• Why inconsistent nutrition leads to cravings, poor sleep and stalled body composition
• How to stop DIY-ing your nutrition with piecemeal advice and build a structured weekly plan

Most triathletes love structure in their training but completely wing their nutrition. They copy what their mates are doing, grab tips from Instagram and end up with inconsistent carbs, random recovery and underfuelled long sessions.

Chapters:

00:00 - Training hard but still underperforming?
01:20 - Why most triathletes DIY their nutrition
04:10 - The 4 foundations that actually matter
06:15 - Fix #1: Recovery nutrition done properly
09:10 - Fix #2: Pre-training fuel, especially mornings
12:30 - Fix #3: Building your triathlete performance plate
16:55 - Fix #4: During-training carbs and sodium strategy
21:40 - What happens when you nail the fundamentals
24:30 - Stop jumping to advanced strategies
26:00 - How to get structured support

When you nail these four fundamentals:

• Your energy stabilises across the week
• Your session quality lifts almost immediately
• Cravings and snack-cidents reduce
• Recovery improves and sleep gets better
• Body composition goals become easier to achieve
• You build consistency and longevity in the sport

These aren’t sexy strategies. They’re the foundations. And they change everything.

Links & Resources Mentioned

Triathlon Nutrition Kickstart Course
Step-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan.

Triathlon Nutrition Academy Program
Ongoing coaching, support and accountability inside our comprehensive group program.

If you’re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point.

Other Links & Resources

Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day

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