Stop Optimising the 5% You Haven't Earned Yet

Are you spending way too much time worrying about gels, supplements and race day nutrition… but still not getting the performance you want? Here’s the hard truth: most triathletes are focusing on the wrong things. In this episode, Advanced Sports Dietitian Taryn Richardson breaks down why chasing marginal gains is keeping you stuck and what you actually need to prioritise if you want to train harder, recover faster and perform at your best. If you’ve ever felt confused, overwhelmed or like your nutrition just isn’t “clicking”, this one’s for you. What you’ll learn in this episode: Why most triathletes are trying to optimise the last 5% without earning it The real reason your performance isn’t improving (hint: it’s not your gels) Why daily nutrition matters more than race day nutrition The dangers of under-fuelling and long-term health risks like RED-S, hormonal issues and poor bone health Common mistakes like supplement overload, fad diets and copying other athletes Why inconsistency across the week is sabotaging your progress The “Supercharged Triathlete Formula” and how to apply it The key building blocks of a high-performing nutrition strategy: Recovery nutrition Pre-training fuel Daily nutrition periodisation On-bike and run fuelling THEN race day strategies and supplements Timestamps: 00:00 – The hard truth: triathletes are focusing on the wrong things 01:30 – Why the “last 5%” mindset is holding you back 02:00 – You don’t have a gel or supplement problem 04:30 – Real athlete story: the supplement overload trap 07:30 – Why fundamentals beat fancy every time 09:00 – What doesn’t work: fad diets, hacks and copying others 11:30 – The impact of inconsistency on performance 12:30 – What actually works: building a nutrition system 13:00 – The Supercharged Triathlete Formula explained 13:30 – Why recovery nutrition is your first priority 14:30 – Pre-training fuel and fuelling for the work required 15:30 – Periodising your nutrition across the week 16:30 – When to focus on race nutrition and supplements 17:30 – The “big rocks vs sand” analogy 18:00 – The long-term risks of getting nutrition wrong 21:30 – Why more information isn’t the answer 22:00 – How having a system saves time and energy 22:30 – Inside the Triathlon Nutrition Academy Key takeaway: If you haven’t nailed your daily nutrition, nothing else will move the needle. Stop chasing shiny objects and start focusing on the fundamentals that actually drive performance. Links & Resources: Join the Triathlon Nutrition Academy: https://www.dietitianapproved.com/academy Grab your free Triathlon Nutrition Checklist: https://www.dietitianapproved.com/checklist Learn more about Relative Energy Deficiency in Sport (RED-S) in previous podcast episodes Ready to stop guessing and start fuelling properly? If you’re done with the confusion and want a clear, step-by-step system to dial in your nutrition, come and join us inside the Triathlon Nutrition Academy. Tune in now and start focusing on the 95% that actually matters. 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.