Course curriculum

  • 1

    Welcome to the course!

    • Welcome to Triathlon Nutrition 101!

    • Adding on 1:1 Calls

    • Before we begin...
  • 2

    Module 1: How calories and each macro works in your body

    • Calories

    • Protein

    • Carbs

    • Fats

    • Carb, Protein, and Fat Foods

    • Combined Macro Foods

    • Module 1 Quiz

    • Question Box for Module 1
  • 3

    Module 2: Vitamins and minerals needed for triathlon

    • Water

    • Electrolytes

    • Iron

    • Calcium and Vitamin D

    • B-vitamins

    • Antioxidants (vitamin C and E)

    • Supplements

    • Vitamins + Minerals

    • Question Box for Module 2

    • Module 2 Quiz
  • 4

    Module 3: What your body does during exercise

    • Energy systems

    • Body adaptations to exercise

    • Physiology of the Female Athlete

    • Update to Physiology of the Female Athlete

    • Digestion during exercise

    • Question Box for Module 3

    • Module 3 Quiz
  • 5

    Module 4: How to eat to optimize your performance

    • Relative energy deficiency in sport - what it is and why you are at risk

    • How to eat to train

    • Changing your mindset around eating more

    • Before workouts: what to eat, how much, and when

    • During workouts: what to eat, how much, when

    • After workouts: what to eat, how much, when

    • Hydration and electrolytes around and during workouts

    • What to do on double days and rest days

    • Food Ideas Pre, During, After Workouts with GI

    • Female Athlete Workout Nutrition

    • Sweat rate calculator

    • Question Box for Module 4

    • Module 4 Quiz
  • 6

    Module 5: Creating your own race day nutrition plan

    • Race day plan - Part 1

    • Race day plan - Part 2

    • How to adjust your race day plan during your race

    • Let's talk about race weight

    • My race day nutrition plan

    • Sample race day nutrition plans

    • Question Box for Module 5
  • 7

    Module 6: Create your macros for performance and body composition

    • How to adjust your macros to fit your training

    • Flexible macro tracking

    • Avoiding macro tetris

    • Manipulating your body composition

    • Calculate your macros

    • 12 Quick and Easy Meals

    • Sample meal plan

    • Question Box for Module 6
  • 8

    Live Calls

    • Details for the Live Calls
  • 9

    Next steps

    • Congrats! Here's what's next...

    • Before you go...