Andrea Docherty Nutrition - Registered Dietitian

04/25/2024

Hey triathletes!! Read below for help with fuelling your next race⬇

I have a few spots open for coaching. I'm looking for a handful of people who fit the following criteria that want support with meal planning & race day nutrition so you can perform your best during this training cycle and on race day.

Do you fit at least 4 of 6 from the list below? If so send me a message to learn more.

-You are registered for a half or full ironman race within the next 4 months
-This is your first half or full distance race OR you have raced before but have bonked or had issues with your nutrition and hydration plan (cramping, stomach issues, dehydration)
-You have a decent knowledge about nutrition, but have some trouble implementing that knowledge on a regular basis so you feel you may be under-fuelling
-You struggle with fatigue on a daily basis, particularly after long days of training
-You think you can make some improvements to your race day and long bike/run nutrition - particularly hydration and electrolytes
-You want to PR or finish your race feeling strong!

If you fit at least 4 of the criteria, send me a DM with your interest. I will share with you all the details of the program and next steps!

📸 .studio

03/28/2024

Do you have any Ironman (half or full) races this upcoming year? You may have heard there have been some talks about switching from Gatorade Endurance at the bike/run aid stations to a drink called Mortal Hydration. If you were planning to use Gatorade Endurance or it has been part of your fuelling plan to use this at the aid stations, be sure to check out this week's podcast episode.
I talk about:
- what is the nutrition content/ ingredients in these products
- how do they compare? Is mortal hydration a direct replacement?
- how to adjust your fuelling & hydration plan due to this change so you can hit your fluid, sodium and carb needs during the race

It has recently become known that Ironman triathlons will no longer have Gatorade Endurance available on the bike and run course aid stations. This drink has been replaced with an electrolyte beverage called Mortal Hydration. How will this affect your fuelling plan? Tune in to today's episode to lea...

02/29/2024

This week on the podcast is Part 2 of the Macronutrient Series.. all about protein!

One of the most well-known roles of protein when it comes to triathletes is muscle repair, growth and recovery. However, there are many more reasons why protein is important. Tune in to today's episode to learn:
-what is protein and what role does it play in the body
-how many grams of protein to aim for per day, per meal and per snack
-do we need protein during exercise?
-examples of protein rich foods
-what is bioavailability?
-what are BCAAs and should we be supplementing with them?

It's now time for part 2 of our macronutrient series.. all about protein! The 3 macronutrients are carbohydrates, protein and fat. One of the most well-known roles of protein when it comes to triathletes is muscle repair, growth and recovery. However, there are many more reasons why protein is impor...

02/24/2024

Last chance to sign up!

Check out the post and below for some FAQ about the program:

Who is this program for?
This program is great for any level of endurance athlete – in particular runners and triathletes. If you have a spring or early summer race, such as a half or full marathon or an Olympic or 1/2 Ironman race then this program will be great for you! This program will be for you if:
-do not know what or how you will fuel on race day
-you don’t know what to eat before different types of training sessions
-you suffer from GI issues
-you have a busy schedule and find it hard to prepare meals or get enough to eat
-you feel like nutrition is one of the main areas your lacking the knowledge and how-to in
What happens during the call?
I will teach for at least 30-45 min and then have time for Q&A or group coaching. You will leave the call with a new habit to work on for the week – such as ideas for foods to buy to eat before a long run; foods to meal prep for the week; how to do a sweat rate test and interpret it.
How many hours a week do I need to dedicate to this?
About 1 hour for the call and some time in the week to implement your habits.
Is there a meal plan to follow?
There is no specific meal plan but you will gain a solid understanding of how much you need to fuel your training, how to know if you are under or overfuelling and how to portion and balance your meals using my meal templates. You will get access to lots of new recipes to try.
Any special food or supplements I need to buy?
We focus on whole foods for the majority of your meals. You will get new food ideas to try, but the majority of foods you need to fuel your body you may have at home already or can be found at your usual grocery store! You may need to use sports supplements like gels/ sports drinks etc to help you fuel your training.
How much is the cost of this program?
The price is $250

Click the Link in bio or send me a message for the link to enrol!

02/23/2024

Is the Fuelled for Endurance Academy right for you?

You get to mile 24 of your marathon and you don’t bonk. You carb loaded and stuck to your fuelling plan on race day so that you could finish strong and achieve your race goal. Training for a marathon was a challenge to you, but you made the commitment to plan and prepare your meals and found what foods worked well for you to eat before and after training to help you properly recover. You didn’t spend the rest of your long run training days glued to the couch because you actually had the energy to do things.

The Fuelled for Endurance Academy can help you achieve this! You’ll learn a step by step plan for how to fuel your training and dial in your race day fuelling plan.

This program includes:

-Weekly live trainings on zoom so you can learn and successfully implement the tools and habits
-Private community so you can connect with me daily, get support along the way, connect with others and have accountability
-Access to many simple, healthy and delicious recipes to stop overwhelm and indecisiveness about what to eat
-Knowledge and guidance over 2 weeks of the program to create your own race day nutrition program

Click the Link in Bio to Enrol and Learn more about the program

Often times we put so much time and effort into our training, but nutrition gets overlooked. The right nutrition is your superpower! You can feel energized, get those PRs and less stressed out and overwhelmed about your nutrition.

DM me if you have any questions or go to this link to learn more and sign up --> https://andreadochertyrd.com/fuelled-for-endurance-academy/

02/22/2024

Episode #20 is out today! The first of a 3 part series all about Carbohydrates

Carbohydrates are a triathlete's best friend. They are the fuel that drives your swim, bike and run training. Tune in to today's episode to learn:
-the 3 different types of carbohydrates (sugar, fibre, starch)
-slow vs long acting carbohydrates
-how many grams of carbohydrates to aim for during rest/ light training days vs high intensity training days
-how many carbs to aim for before, during and after training

Welcome! Today marks part one of the Macronutrient series. The 3 macronutrients are carbohydrates, protein and fat. Carbohydrates are a triathlete's best friend. They are the fuel that drives your swim, bike and run training. Tune in to today's episode to learn: the 3 different types of carbohydrate...

02/21/2024

Are your nutrition habits holding you back?

If you are struggling with low energy during your long training sessions, it can be a good first step to look at how you are fuelling during. Are you taking in enough carbohydrates during your training session and drinking enough fluids?

However, sometimes we need to take a step back and look at the bigger picture. Getting enough fuel on a daily basis to help you recover from all your weekly training sessions and make it to the weekend is important.

If you are feeling exhausted, getting a 3pm energy slump, having trouble sleeping, and dealing with a lot of cravings, it can be a good idea to take a closer look at your nutrition.

Check out The Fuelled for Endurance Academy to learn more about how to fuel to feel and train your best this season as you prepare for your spring races. Check out http://andreadochertyrd.com/fuelled-for-endurance-academy/ or send me a message for more info or to enrol. Deadline to join is Feb 24!

02/21/2024

Here’s what you’ll learn in The Fuelled for Endurance Academy⬇️

Each week will be a new lesson and new habit to work on to get your ready for race day!

🍽️Week 1: How to determine your energy/macro needs along with guidance on what and how much to include at meals so you can stop feeling overwhelmed and confused about that to eat

🍌Week 2: Pre-workout nutrition. Learn how much to eat and when to stop bonking during training

🧂Week 3: How to figure out your fuelling and hydrate needs during training so you can stop underfuelling your training sessions

🥤Week 4: Post workout meals and snacks to help you recover faster, feel less sore and keep improving

🥇Week 5- Race day nutrition planning: The 3 parts to a race day plan and guidance to help you put together your own race plan

🥯Week 6: Carb loading the real way so you can avoid hitting the way

🥗Week 7: Micronutrients (aka vitamins and minerals) to focus on getting in your diet

🏃🏻‍♀️Week 8: What supplements can give you that extra edge at races or help fill the gaps in your nutrition

❓Week 9: Q&A, Wrap up and how to keep up with your habits

The program starts March 4! Be sure to sign up by Saturday Feb 24 if you want in. Link in bio to sign up or message me with any questions!

02/20/2024

Always hungry as a triathlete?

In addition to the possible reasons listed in this post, it can also help to look at the way you view food.

Do you label foods as good or bad? Do you purposefully restrict certain foods or eating at certain times? This in itself can cause you to crave those foods even more!

The Fuelled for Endurance Academy is designed to help you learn how to fuel your body adequately. You’ll learn how much you need, how to balance your meals and eat around your training. All of this will help support you in feeling satisfied, energized in your training and having a good relationship with food.

Click the link in bio to learn more about the program and join!

02/20/2024

Time Sensitive Announcement🚨

Imagine this, you finish your race feeling so happy about how you did! You exceeding your time goals, you didn’t bonk and you stuck to your fuelling and hydration plan at the race. You push yourself and did the best you could.

The Fuelled for Endurance Academy can help you achieve this! You’ll learn how to fuel you training and dial in your race day fuelling plan, you won’t feel depleted in your training and you will finish your race feeling strong.

In this new program, I teach you the endurance athlete pyramid. We start with building a strong foundation of meeting your daily fuelling needs (what to have at meals and snacks and how to prep that easily), then you’ll learn how to fuel before and during training sessions and recover afterwards. Lastly, we focus on race nutrition - how to create a carb loading and race nutrition plan.

This program includes:

-Weekly live trainings on zoom so you can learn and successfully implement the tools and habits
-Private Facebook community so you can connect with me daily, get support along the way, connect with others and have accountability
-Access to many simple, healthy and delicious recipes to stop overwhelm and indecisiveness about what to eat
-Knowledge and guidance over 2 weeks of the program to create your own race day nutrition program

Click the Link in Bio to Enrol and Learn more about the program

Often times we put so much time and effort into our training, but nutrition gets overlooked. The right nutrition is your superpower! You can feel energized, get those PRs and less stressed out and overwhelmed about your nutrition.

[Testimonial]
"Before working with Andrea, my understanding about nutrition was nonexistent. Even though I had completed several full and half marathons, my knowledge gap did not appear until I tried Half and Full Ironmans in 2022 and suffered. In 2023 following her nutritional guidance, I was able to PR by 46 minutes in my A race in May. She taught me how to fuel to train and perform. Thank you Andrea!"

DM me if you have any questions or link in bio to sign up :)

02/19/2024

The Fuelled for Endurance Academy is now open!🎉

One thing I hear from new clients is they dont know what and how much they should be eating as a runner or triathlete to properly fuel their bodies. There is also so much confusion around how much and what to fuel races with.

I felt obligated to create this because I know many beginners and experienced runners and triathletes struggle with nutrition and I know that you as an endurance athletes have very unique nutrition needs. Over the last 7 years I have been working with endurance athletes and put together all my teachings from 1-1 coaching into this new program.

It’s designed to help not only increase your knowledge, but for you to apply what you learn on a weekly basis to implement new nutrition habits.

What is it?

This is a 9 week online group coaching program and course to help you fuel your training more confidently and become a faster, stronger, healthier endurance athlete.

Who is this for?

Runners and triathletes. If you have a spring or early summer race (half or full marathon or a sprint or olympic distance triathlon), this will especially be helpful for you to be well prepared to crush your race and feel energized throughout your training.

What is included?

✅We meet weekly for live trainings on zoom on Mondays at 7PM EST so you can learn and successfully implement the tools and habits
✅You are part of a private Facebook community so you can connect with me daily and others going through the program to get support along the way, connect with others and have accountability
✅Access to many simple, healthy and delicious recipes to stop overwhelm and indecisiveness about what to eat
✅Lifetime access to all trainings and supporting resources
✅Knowledge and guidance over 2 weeks of the program to create your own race day nutrition program

Click here to learn more or sign up --> https://andreadochertyrd.com/fuelled-for-endurance-academy/

Send me a message if you have any questions!

02/18/2024

How to replenish electrolytes:

Electolytes are minerals in the body with very important roles for endurance athletes. Sodium and potassium play a key role in hydration by maintaining and regulating fluid balance.
Magnesium and calcium play a role in muscle, nerve, heart and brain function function and metabolism.

While sodium is the primary electrolyte that you lose in sweat, and it will be important to consume sodium during training, we won't replace 100% of our loses during training. Aim to include salt throughout you day. In addition, even though we don't lose large amounts of potassium, magnesium and calcium in our sweat and thus don't need to consume high amounts during training... many of us do not get enough of these in our diet, so aim to include some of these electrolyte-rich foods each day.

For much more info about electrolytes like:
- how much you need during training
-should you take salt tabs or drink electrolyte drinks each day?
-how electrolytes affect performance

Then check out Episode #19 of The Fuelled Triathlete Podcast on Apple Podcasts or Spotify.

02/12/2024

Calling all triathletes & runners!

Are you looking to:
- Learn how to confidently fuel your body on a daily basis and before, during and after training?

-Improve your energy levels, not feel so drained from training recover faster

-Dial in your race day nutrition strategy so you can avoid hitting the wall, finish your race feeling strong and achieve your race time goals

-Figure out what is causing your stomach issues

-Improve your relationship with food and change your nutrition habits

Then my Fuelled to Perform Nutrition Coaching plan may be a good fit for you! Check out the slides to see what you will learn during sessions and through educational resources and videos. This program is a combination of 1-1 calls and training.

If you are interested in learning more - click this link to fill out an application - https://l.bttr.to/cxC61

02/10/2024

This week's episode is all about hunger and cravings!
What mistakes might you be making that are leaving you feeling constantly feeling hungry or unsatisfied after eating. Plus - what nutrition habits can help you feeling satisfied, energized and properly fuelled.

Welcome back! As we get closer to race season, the training increases. More miles = more fuel required. When we don't keep up, it can feel like we have constant hunger and cravings. Can you relate to this? If so - be sure to tune in to this episode and learn about what nutrients you may be low in or...