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5 Tips to Manage Your Body Composition: Body Fat Loss for Triathletes

Oct 14, 2019


I often see endurance athletes struggling to manage their body composition. They strive to be leaner so drastically cut calories and then suffer for it with reduced energy levels, poor training performance and increased risk of illness and injury...

I despise the word ‘diet’ and don’t even get me started on ‘detox’. The idea of a quick fix is appealing but unfortunately, there is no magic pill for weight loss... 

Diets are often gimmicky, unsustainable and are not going to provide adequate fuel to keep up with the often-high load of triathlon training. There are some very real consequences to inappropriate weight loss such as altered hormones, reduced immune function, impaired growth and development and don’t forget warped psychological state (Yes, being ‘hangry’ is a real thing).

You’ll notice decreased muscle strength, anaerobic power and endurance capacity; none of which are helpful when training or racing. Success as a...

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The BIA scan: A valuable measure of body composition?

Sep 25, 2019


I can’t be the only one that’s noticed Bioelectrical Impedance Analysis (BIA) scans popping up in just about every gym 12-week challenge, or ‘get fit for summer’ promo. These scans are advertised as a ‘new’ and ‘improved’ way to accurately measure your body composition that’s not going to cost you an arm and a leg. But should you be relying on this measure when it comes to achieving your goals?

It’s a BIG NO from us. Let me tell you why…

 

How BIA works:

This method of body composition measurement relies on different types of tissue in our bodies having different levels of conductivity. The machine sends a small current between the body parts in contact with the machine (either two or four points) and creates a measure of body composition depending on the response to this current. This is where we start to run into issues...

BIA machines with only two contact points (i.e. hand-to-hand, or foot-to-foot)...

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Dismissing the Detox

Sep 24, 2019


This obsession with the ‘detox’ seems to come from a place of wanting to drastically reset our body. Usually following a period of indulgence in high fat and sugary foods, and probably a few too many wines or beers as well. The idea of a detox is plucked up as a saving grace as if days or weeks of denying our bodies whole foods packed with nutrients can be rapidly undone. Unfortunately, to be the bearer of bad news on this one, that’s not quite how our digestive system functions. On the flip side, you can save yourself a whole lot of money, and discomfort, by steering clear of these fads.

Clearing up the science

When it comes to toxins entering our body from food or drink, the systems we have in place to remove them are already quite good at their job without the help of a juice cleanse! Whether it’s alcohol, medication, environmental toxins or bacteria from food, there is a scientific explanation for how these toxins are eliminated. Although I could talk for...

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Dietitian Approved Crew – Annabel Rothfield

Feb 14, 2019


Watch out for this legend who is toeing the start line at her first-ever 70.3 at Geelong this weekend. Together with training buddy and cousin Phoebe. We’ve been privileged to be a part of their triathlon journeys so asked them to share who they are and what they do.

These two were complete beginners 3 years ago. Now, look at them go as they climb the triathlon ranks. Ironman next year ladies?

Current home location: Melbourne, Australia

Profession background:
Student

Sport of Choice:
Triathlon

How many years have you been training and competing in your sport?
3 years

What got you into it in the first place?
I had just finished school and was looking for a hobby. My cousin, Phoebe sent me a link to a triathlon beginner course and asked me if I wanted to do it. I already owned a bike so I thought “Why not?”

What’s your favourite training session?
Saturday long rides

Main event for 2019?
Geelong 70.3 Woooo!

Looking ahead to 2020 and beyond, what are your...

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Dietitian Approved Crew – Phoebe Rothfield

Feb 14, 2019


Watch out for this legend who is toeing the start line at her first-ever 70.3 at Geelong this weekend. Together with training buddy and cousin Annabel. We’ve been privileged to be a part of their triathlon journeys so asked them to share who they are and what they do.

These two were complete beginners 3 years ago. Now, look at them go as they climb the triathlon ranks. Ironman next year ladies?

Current location: Armadale, a gorgeous suburb in Melbourne, Victoria

Professional background:
Partnership Manager at Crocmedia where I implement and manage media campaigns for big brands such as McDonald's, Kubota, Greyhound Racing Victoria. I’m also hopefully about to start volunteering at Ronald McDonald House Charities!

Sport of Choice:
Originally I came from a Field Hockey background having played since the age of 10 as well as partaking in Athletics, Rowing and Snowboarding (have you seen my quads?). I still do play Hockey in the Victorian Premier...

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Healthy Eating for Men

Nov 17, 2018


When men think of healthy eating for some reason, they automatically think they have to eat salad. But we’re here to tell you, you can be healthy without having to resort to boring rabbit food!

Men and women aren’t that different when it comes to daily nutrition. Yes, men tend to have more muscle mass which increases their requirements compared to a female. But nutritionally speaking, men still need a wide variety of vitamins and minerals to tick along each day. If you’re a ‘skip the veggies, pile on the meat’ type of guy, don’t worry we’re not about to suggest you turn your phone off and lock yourself at home eating chicken, broccoli and rice to meet your goals!

We surveyed all the men in our lives and found some common themes when it came to eating habits. Based on these findings, here are our Top Tips to Eating Healthy as a Dude while still balancing life and the bro-code.

Common Man Trend No. 1 – Skimping on the veggies

...

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Eating for Mental Performance

Oct 31, 2018

As life gets busy, eating well can easily take a back-seat when there’s tight deadlines and a million other things to do! But when you’re busy, stressed and time-poor, it’s even more important to eat well to get the most out of your day.

Food is fuel for our bodies and our brain, so if you want to maximise your mental performance and get even more productive, try implementing my Top 5 Tips for Mental Performance today!

1. Choose low GI, whole grains (avoiding white)

Choosing lower GI carbohydrate sources such a whole-grain bread and cereals, brown rice, legumes etc. slows the release of glucose (sugar) into the bloodstream and your brain. This avoids those sugar highs and lows, instead drip-feeding the release of fuel to your brain so you can focus better, with more clarity for longer.

2. Include oily fish at least 3 x per week

Oily fish such as salmon, tuna, herring, mackerel are a great source of omega-3 fats which are critical for brain function...

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How to Choose the Best Protein Powder

Oct 17, 2018

We have a food first philosophy here at Dietitian Approved but in some instances, protein powders can have their time and place within a healthy and active lifestyle.

As a supplement, that’s exactly what they should be used as; an addition to a balanced diet when you can’t get enough protein through real food for whatever reason.

Here are some of the reasons we might advise using a protein powder:

  • For convenience. If like us, you have a busy lifestyle and seem to always be on the run!

  • To meet protein needs directly after a heavy strength specific session – where you are trying to maximally stimulate muscle protein synthesis (building new muscle)

  • To make sure your recovery meal ticks all of the boxes when you’re in a location where real food isn’t feasible. E.g. Post-racing where your recovery meal gets delayed while you’re waiting for your medal Or if you struggle to eat post-exercise

  • To bump up the protein of a meal...

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How to Beet Your Best Time and Get the Competitive Edge

Sep 16, 2018


Beetroot juice was the secret sauce for many athletes competing in the London 2012 Olympic Games. Lots of countries were using it, but it wasn’t until afterwards that the news about beetroot juice became public knowledge…

Many athletes are looking for that performance edge over their competitors. Most athletes have heard about it, but don’t know how to use it. If you’ve nailed the fundamentals of basic sports nutrition and are looking at taking your racing to the next level, try adding beetroot juice to your race plan.

 

Why beetroot juice?

What is it about this vegetable that gives you a performance kick? The component responsible for the benefits of beetroot juice is Nitrate. It’s produced within our bodies and is also found in some of the foods we eat, particularly green leafy vegetables, beetroot, processed meats and the water supply.

But the nitrate content varies widely even among the same vegetable variety. Freshness and farming practices...

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Dietitian Approved Crew - Julie Davidson

Aug 31, 2018


“I turned into a Fitness freak and never thought I would learn so much about how my body and mind were connected and what I was truly capable of.”

It all started when I got divorced. Yes, life took a turn I wasn’t expecting but it lead me down a path of health and fitness.  I started doing Body Building as a distraction and yes if you’re wondering, it’s the sport where you just eat chicken, broccoli and rice! Well not entirely true, but it definitely was a very strict way of eating. I did feel great, but it wasn’t really a good idea long term as it took me 20 weeks to prepare for 40 minutes of gratification.  I came 2nd in Queensland in my first competition and was blown away with how much my body changed.  I did this a couple of times but it really was a lot of hard work and it taught me some really bad habits about nutrition and flogging yourself at the gym.

I wanted to learn everything I could about health and fitness...

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