Catalyst Dietitian - David Bryant

23/10/2025

👨🏼‍🍳 The race nutrition report, 9th Place at Paratriathlon World Championships PTS5 🥂

It’s never “Just a sprint Tri”,
big intensities = big carbohydrate demands 🔥

630am, cold brew ☕️

7am, push 4 slices of white toast with jam and peanut butter down 😮‍💨 washed down with another cold brew 🍞

830am, 2x LCM Treatz Bars as a top up🍚

930am, post swim warmup 🏊🏻‍♂️ , 55g Fry’s Turkish Delight as one last carbohydrate hit 🍫

10am 🚀 🏊🏻‍♂️ 🚴 🏃

Onthebike 🚲 small sips of concentrated 💦

Offthebike 🏃, wet the mouth at aid stations 🚿

Post race 🥹 750ml Filmjolk drink 🥛, (2100kJ, 25g Protein, 30g Protein, 1000mg Calcium) ✅

Lunch 🍽️ A beer 🍺 and fish n chippies 🎣 of course!
🫡

23/10/2025

“Comparison is the thief of Joy”.

9th place at the World 🌎 Championships on the Weekend in Wollongong.

What an honour to be in my forever #19 🇦🇺 Paratriathlon trisuit, in front of an electric home crowd.

Pre race, if I knew I’d swim 10:30 (750m), ride 322w normalized power and run 3:30km pace offthebike , I’d be relatively happy.

But the 9th place part stings a bit. Yet at the same time it’s an honour to be racing in the PTS5 category in such an elite and tight field of the world’s best paratriathletes.

Put me just 80seconds or 400m down the road and all of a sudden I am in the top 5, how hard could it be in 2026?

What has and will continue to bring me joy though is my village 🏕️ back home 🏡.
My daily training environment that I have around me thanks to my team at and .

The squad we’ve had the past few months with athletes from all over the globe has been like one big family and I am even more grateful that my family have been there to enjoy and support my journey along the way.

Pretty cool that my kids think that the Paratriathlon is always the showcase event of World Triathlon.

It s a choice, not a sacrifice to do what I do racing around the world for Australia and I can’t wait to get going again in 2026.

Means a lot 🙏🏻
🏊
🚴
🏃
🥂
❤️
💣 Tasman Safety and Training

📸 🎥

25/08/2025

😱 What athletes think is the key to daily fuelling 🔬

Clean eating
Restricted eating
Never deviating from an eating routine or plan
Forbidding certain foods
AI food apps
Food tracking apps
Macro goals
Meal prepping
Skinfolds
A food first only approach
Garmin’s estimated energy output
No alcohol
Saying no to dessert
Food out of necessity

🧘‍♀️ What is actually the key to stress free, daily fuelling and success ✅

Being intentional with eating

Being proactive with eating

Having a routine that is flexible with daily environment and training demands

Being aware of daily energy needs but not bound by them

Listening to hunger cues

Not listening to hunger cues (ie eating for performance/recovery even when there’s no appetite)

Slightly more on big days

Slightly less on easier days

Low (but not no) alcohol intake

Making the effort to have dessert on big training days

Food out of necessity but also for enjoyment and socializing

Seeing how food can help not hinder your day

A food first approach BUT not always food only (eg utilizing processed foods for convenience & practicality)

Low cadence Reabolds Reps 🧗🏼‍♀️ ⛰️

23/08/2025

“Think I was 10 years old when I swam my first 32sec 50m 🏊 ” 🐎
“I was 36 years old 🤣” 🫏

Super Satdy KGB long ride 🚴‍♂️ into swim set 🏊

⛽️ A Big fuel intake on the bike giving me the ability to ride strong & importantly backup the swim session after 💪🏻

20/08/2025

🏊 Swimmers (pool, OWS and triathletes), would have to be one of the most under-fuelled cohorts I see. 😱

Long 1-2 hour sessions in the pool, with repeated high intensity efforts =
a big carbohydrate demand.

Compound this with the fact that another session is usually in just 8-24hrs time, finishing a session depleted is also severely compromising recovery and adaptation.

Over the past couple of years my athletes and myself even, have found huge benefits in fuelling during key swims (not just ride & runs!).

Not only from a performance and perception of effort perspective, but also finishing a session less depleted (always avoid this).

🥉 Current 10km World Championship Bronze Medalist and Paris Paralympian .lee__ has also had this experience during our gym chats 🏋🏻‍♂️ over the past year or so:

“Fuelling during more intense sessions has helped dramatically. To finish a training session stronger from a performance perspective but to also leave the pool not feeling completely dead which means I can back up the next session better.”

Here’s, yours truly knocking back 40g of carbohydrates (thanks ) before a key 2-3km threshold session, washed down with a bottle of sports drink containing 80g of fuel in the bottle to swig during the set.

✅ Better swim times.
✅ Lower perception of effort.
✅ Happier mood.
✅ Better recovery.

11/08/2025

“A rising tide lifts all boats.” 🛥️
One thing I greatly value about Inside WAIS is how both Olympic and Paralympic athletes train, fuel & recover as one collectively in the daily training environment.
🏊 Take for example Saturday, where I’m ‘pacing’ Olympic Breaststroker 🇦🇺 to 8x50m in 32/33 secs 😉😅😂. Forever grateful for the opportunities parasport has provided 🙏🏻
📸 👩‍✈️ 🫡

29/07/2025

🍁 3rd & 6th place in Magog Para World Cup and Montreal World Series respectively 🇨🇦

🐿️ A trip I deliberated over in light of an injury interrupted prep, but so glad my team and family made it happen and got me to the start line for valuable race experience 🦌

World champs in 🇦🇺 this year in October, bring on the prep back 🏡 home with Elotik Pro Triathlon , Inside WAIS & AusTriathlon

15/07/2025

“Stay in the game.
Trust the process.
You never know what might happen.”

Wowee it’s been an up & down few months of injuries & niggles.
So good to be back racing thanks to an amazing team, support network and my family back home.

Thrived being in the thick of the action from the gun thanks to a swim finally coming together in Magog 🇨🇦.
Round 2 this weekend in Montreal for the Para World Series race on the track 🏎️.
🙏🏻 Inside WAIS , Elotik Pro Triathlon , AusTriathlon , Brooks Running , Stormflower Vineyard 🍾

19/05/2025

🚢 “A ship is safe in the harbour but that’s not what a ship is for”. 🇯🇵

⚔️ 7th place at Yokahama Para World Series race.
Have had a bumpy month of sickness & injury, but always learnings to be had from toeing the start line on the world stage representing 🇦🇺.

The race showed glimpses of things to come for the season ahead all things considered & oh so grateful my team got me to the start line & to have my family there for the journey across the week 🍣

👩‍✈️
🏕️
👨‍⚕️ thanks for your expertise 🙏🏻 🦴

📸

01/05/2025

Great to present to the team Perth Triathlon Club💚 All the best at Busselton Festival of Triathlon this weekend!

Perth Triathlon Club was able to engage fellow triathlete & accredited practising dietician David Bryant to deliver a nutrition seminar to its members courtesy of a Triathlon WA Fuel to Go & Play grant. It was a fantastic opportunity for members to learn some simple but effective messages surrounding fuelling for the ‘work’ required.

Athletes were then able to utilise this knowledge at a recent brick session as they focussed on ensuring they were well hydrated for the demands of their training. The grant has allowed the club to provide athletes with electrolytes to satisfy their thirst pre, during & post training. This hydration water cooler may also be heading for an upgrade!

 

30/04/2025

Post 🚴‍♂️ Pre 🏊 reflection, washed down with True Protein POST Workout Blend 💚
✅ 28g Protein 💪🏻
✅ 34g Carbohydrates 🏃 Low lactose 🐄
✅ 2.5g Creatine 🏋🏻‍♂️
🧘🏼‍♂️ HASTA batch tested 🙏🏻
💦 Simply add water when on the go 💨

31/03/2025

“Been awhile since you won a race Dadda” 5y.o Audrey. 👧🏼

🥇 Oceania Championships win in a couple of years yesterday, albeit a Duathlon due to water quality.

Some days you just have a crack and see what happens, and that was the case yesterday.

Implementing a new bike 🚲 position 🚴 on the motorway, getting offthebike in first and attacking the 2 big hills on the run, never looking back 🏃.

💨 Pretty cool feeling launching back into town on the downhill stretch letting every ounce of the Hyperion Elite PB carbons allowing me to hold 3:07 pace for nearly the last km to take the win by 9 secs 😮‍💨

🥂 The Race Nutrition Report ….
Weather Report … 30degrees, 98% humidity 🥵 greeted us, resulting in a bigger than usual focus on hydration and pre cooling 🧊 with a 0940am race start ☀️

7am, 3 Hot Cross buns without butter…couldn’t justify buying a block of butter 🧈

Entire jug of cold brew French press ☕️
8am, Chobani Strawberry Yoghurt 🥣
830am, 500ml Frozen Powerade, munch on it for the next hour 🆒

Warmup, minimal to keep core temp down 🥶 .
920am, 55g Fry’s Turkish Delight 🍫
Run 2.5km.
Bike 20km, 400ml Powerade.
Run 5km, throw that hose at me 💦 .

Post Race, 900ml flavoured choc milk 🥛... & maybe a Milton Mango 🍺 🥭 ###x

Bring on Yokahama Paratriathlon World Series in May with 😊