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Triathlon Nutrition Academy

Triathlon Nutrition Academy

Written by: Taryn Richardson
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Welcome to the Triathlon Nutrition Academy Podcast! Brought to you by Advanced Sports Dietitian, Taryn Richardson. Listen as I break down the latest science to give you practical, easy to digest strategies to transform yourself into a Supercharged Triathlete! You have so much untapped potential...and I want to help you unlock that with the power of nutrition.2026 Taryn Richardson Hygiene & Healthy Living
Episodes
  • Does Hydrogen Water Actually Work for Triathlon Recovery?

    Does Hydrogen Water Actually Work for Triathlon Recovery?
    Jun 4 2026
    Hydrogen water is all over your feed right now. Tablets, bottles, little machines bubbling away on the kitchen bench, all promising less soreness, faster bounce-back and recovery at the cellular level. But does it actually do anything for you as a triathlete, or are you about to drop sixty bucks on fizzy water? In this episode I give you my honest, no-BS breakdown on hydrogen water. What it actually is, what the research genuinely says about recovery and performance, and whether it earns a spot in your toolbox. Then I run the actual numbers on what it costs to replicate the research dose (you might want to sit down for that part) and weigh it up against where your money is truly best spent. WHAT YOU'LL LEARN • What hydrogen water actually is, and why the marketing sounds far more exotic than the science • What the research really shows on recovery, soreness and performance • Why mopping up every free radical from training might quietly blunt the adaptations you work so hard for • The real cost of replicating the research dose, run line by line • The two-dollar recovery option that ticks every box hydrogen water misses TIMESTAMPS 00:00 The fizzy tablet moment 01:39 What this episode covers 04:20 What hydrogen water actually is 05:45 The theory: mitochondria and selective antioxidants 08:38 What the research shows (the fin swimmer study) 12:45 The bigger systematic reviews 15:00 Why you don't want to mop up every free radical 17:50 The honest verdict on the evidence 20:11 The real cost, run line by line 23:05 The two-dollar recovery smoothie comparison 25:53 The athlete I see all the time 28:24 Red light therapy: same pitch, better evidence 30:32 Pulling it all together 33:14 Where to start instead STUDIES MENTIONED Li, Y., Bing, R., Liu, M., Shang, Z., Huang, Y., Zhou, K., Bao, D., & Zhou, J. (2024). Can molecular hydrogen supplementation reduce exercise-induced oxidative stress in healthy adults? A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1328705. [https://doi.org/10.3389/fnut.2024.1328705](https://doi.org/10.3389/fnut.2024.1328705) Sládečková, B., Botek, M., Krejčí, J., Valenta, M., McKune, A., Neuls, F., & Klimešová, I. (2024). Hydrogen-rich water supplementation promotes muscle recovery after two strenuous training sessions performed on the same day in elite fin swimmers: Randomized, double-blind, placebo-controlled, crossover trial. Frontiers in Physiology, 15, Article 1321160. [https://doi.org/10.3389/fphys.2024.1321160](https://doi.org/10.3389/fphys.2024.1321160) Zhou, K., Shang, Z., Yuan, C., Guo, Z., Wang, Y., Bao, D., & Zhou, J. (2024). Can molecular hydrogen supplementation enhance physical performance in healthy adults? A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1387657. [https://doi.org/10.3389/fnut.2024.1387657](https://doi.org/10.3389/fnut.2024.1387657) If recovery is the thing you keep meaning to sort, I built the Recovery Accelerator for exactly that. A clear plan for what to eat after training and racing to hit your personalised targets, with a recovery nutrition sheet, four recipes and a recovery playlist. One-off payment, no subscription, and it costs less than a single month of hydrogen tablets. Grab it HERE . Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day Recovery Accelerator Program SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.
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    20 mins
  • The 3 Recovery Nutrition Mistakes Triathletes Make (And How to Fix Them)

    The 3 Recovery Nutrition Mistakes Triathletes Make (And How to Fix Them)
    May 28 2026

    You’re doing the training. You’re showing up consistently. But if your legs constantly feel heavy, your energy crashes every afternoon and you can’t seem to bounce back between sessions, your recovery nutrition could be the missing piece.

    In this episode, Advanced Sports Dietitian and Triathlon Nutrition Specialist Taryn Richardson breaks down the three biggest recovery nutrition mistakes triathletes make and explains exactly how to fix them.

    Because recovery is where adaptation actually happens.

    Recovery Accelerator Program

    Taryn dives into:

    • Why your post-training nutrition window matters more than you think
    • The common protein mistake endurance athletes make
    • Why carbohydrate is critical for triathlon recovery
    • The signs your recovery nutrition is failing you
    • How poor recovery impacts performance, body composition and immunity
    • What proper recovery should actually feel like
    • Practical strategies busy triathletes can use to recover properly even with work, kids and life chaos

    If you’re training hard but still feeling flat, sore or permanently fatigued, this episode will help you connect the dots.

    In This Episode:

    [00:00] Why recovery nutrition gets pushed aside for busy triathletes

    [04:20] What actually happens physiologically after training

    [05:45] The research on delayed recovery nutrition and glycogen restoration

    [08:50] Why so many triathletes get recovery wrong

    [09:40] Mistake #1: Having no recovery nutrition plan

    [11:55] Mistake #2: Focusing on protein while forgetting carbohydrate

    [13:50] Mistake #3: Poor timing

    [15:40] Signs your recovery nutrition is not working

    [17:50] What proper recovery should feel like

    [20:15] Why adaptation happens during recovery, not training

    [21:30] How to fix your recovery nutrition properly

    Research Mentioned

    Ivy JL et al. (1988). Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Journal of Applied Physiology, 64(4), 1480–1485.

    Csanaky L et al. (2025). Post-Exercise Nutrition Knowledge and Adherence to Recommendations Among Amateur Endurance Athletes. Nutrients, 17(22), 3629.

    Burke LM et al. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology (review article).

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

    Recovery Accelerator Program

    SUPPORT THE PODCAST HERE

    CONNECT WITH TARYN

    Website | Instagram | Facebook | YouTube

    The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

    See omnystudio.com/listener for privacy information.
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    14 mins
  • Pressure Is Not the Enemy: The Mental Game of Triathlon with Dr Haley Perlus

    Pressure Is Not the Enemy: The Mental Game of Triathlon with Dr Haley Perlus
    May 21 2026

    Do race day nerves throw you completely off your game?

    Maybe you second-guess your pacing, panic when things don’t go to plan or let pressure spiral into poor decisions around fuelling and performance.

    In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with performance psychologist Dr Haley Perlus to unpack the mental side of triathlon and why pressure isn’t something to avoid, but something to work with.

    Dr Perlus shares practical strategies to help age-group triathletes build confidence, stay focused under pressure and perform at their best when it matters most. From race day anxiety and perfectionism to resilience, self-talk and mental preparation, this conversation is packed with actionable advice you can apply straight away.

    In this episode, we discuss:

    • Why pressure is not the enemy in endurance sport

    • The difference between mental health and mental performance

    • How fear and self-doubt show up for triathletes

    • Practical tools to improve focus and confidence on race day

    • Why your mindset affects pacing, fuelling and decision-making

    • The importance of preparation and controllables

    • How to stop spiralling when things go wrong mid-race

    • Strategies to build mental resilience during training

    Whether you're training for your first sprint triathlon or chasing a PB at your next Ironman, this episode will help you strengthen the mental skills needed to race with confidence.

    About Dr Haley Perlus

    Dr Haley Perlus is a sport and performance psychologist who works with elite athletes, executives and high performers to optimise mindset, resilience and performance under pressure. With decades of experience in sports psychology, she helps athletes develop the mental tools needed to consistently perform at their best.

    CONNECT WITH HAYLEY
    Website | Instagram | YouTube

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

    SUPPORT THE PODCAST HERE

    CONNECT WITH TARYN

    Website | Instagram | Facebook | YouTube

    The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

    See omnystudio.com/listener for privacy information.
    Show More Show Less
    45 mins
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