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

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

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

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

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

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

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

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  

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

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

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

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    

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

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

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

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

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

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

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

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