Picture this: you're a dedicated triathlete, passionate about your sport and you’ve got a chronic condition that complicates every step of your training. 

My guest today is Tony Hampton and I’ll admit, he joined Triathlon Nutrition Academy (TNA) doubting whether I could help him at all. Spoiler alert - I did.

After navigating the complexities of Type 2 diabetes for over 25 years, Tony had tried everything to lose weight and get his blood sugar under control. He experimented with all sorts of diets and training regimens, but inevitably kept crashing when he hit the 2 hour mark.

Since working together in TNA, Tony’s results have been outstanding and in this conversation, we talk about his journey to weight loss, blood sugar control and what he’s learned about fuelling his body properly as a triathlete with type 2 diabetes. 

Don’t Be Scared of Carbohydrates

One of the most significant shifts in Tony’s nutrition strategy was his approach to carbohydrates. Previously, he adopted a low-carb diet out of fear it would spike his blood sugar levels—a common misconception for those managing diabetes. Thankfully, Tony has now learned to view carbs as a necessary component of his fuelling strategy, particularly for endurance events.

Where he once consumed a mere 60 grams of carbohydrates for an entire 70.3 event, he now comfortably takes in 60 carbs per hour during his races. This dramatic change is bolstered by his use of a Continuous Glucose Monitor (CGM), helping him monitor and understand his body's responses in real-time.

Rising to the Challenge with Community Support

Tony is a pretty stubborn guy - he’ll admit it himself. And knowing he was determined to continue racing for as long as possible, I set him a race day weight challenge. Tony reflects on his experience during the challenge, the incredible support he received from his TNA cohort and the incredible results he saw, particularly in the loss of visceral fat.

Advice for Fellow Diabetics in Endurance Sports

No challenge is insurmountable with the right tools and knowledge and Tony’s advice to fellow triathletes grappling with diabetes is simple: don’t shy away from carbs. Learning to fuel properly—with the understanding that elevated glucose levels during intense exertion may be part of an effective strategy—is key.

There isn’t a whole lot of information out there for diabetics who want to participate in endurance sports. So, for any athlete dealing with diabetes out there, Tony's message is clear: don’t be afraid to explore, adapt, and fuel your body for success. Your journey could inspire not only your next personal best but also provide a roadmap for others facing similar challenges.

LINKS:

Join the Triathlon Nutrition Academy: www.dietitianapproved.com/academy 

Support the TNA Podcast: https://www.dietitianapproved.com/legend

Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist

 

Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart

It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

Website: www.dietitianapproved.com

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