That Triathlon Show

Nutrition and hydration best practices with Monique Ryan, RD | EP#471

Sep 17, 2025
Monique Ryan, a registered dietitian and sports nutritionist, has worked with everyone from beginners to Olympians and authored the authoritative guide on sports nutrition for endurance athletes. In this engaging discussion, she addresses common nutritional pitfalls for triathletes, offering practical meal-planning advice. Monique shares insights on optimal race fueling strategies, including carb-loading, and highlights the importance of identifying nutritional deficiencies. She also discusses tailored approaches for vegans and vegetarians aiming for peak performance.
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ADVICE

Plan And Prep Daily Training Nutrition

  • Do plan and personalise your daily and training nutrition instead of copying peers or coaches.
  • Batch cook, prepare simple meals and pack food so you can meet training energy needs without last-minute choices.
ADVICE

Match Fluid, Carb And Sodium To Sweat Rate

  • Test your sweat rate in race-like conditions and match fluid to losses to avoid over- or under-hydration.
  • Aim to replace ~75–90 g carbs·hr⁻¹ on the bike and adjust sodium toward ~700–1000 mg·hr⁻¹ unless you are an outlier.
ADVICE

Practice Race Fuel During Long Workouts

  • Practice your race fuelling plan during long training sessions and bricks so your stomach adapts.
  • Do not wait until race week to discover what gels, volumes or concentrations your gut tolerates.
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