Triathlon Nutrition 101

Learn what to eat, how much, and when to get faster in triathlon without the overwhelm or frustration of figuring out nutrition on your own


You want to be better, faster, and stronger than last year

When you stand at that finish line, after your first triathlon, you feel immense pride and euphoria. You feel so damn proud of yourself for putting in the work and staying determined.

You like knowing that with hard work and determination you could get a new personal best next year.


And that motivates you to keep going to see how far you can go and how much better you can be. 

...but you are stuck. You aren't seeing faster times despite the training you put in.

Does this sound like you?

  • Always feeling hungry, especially on rest days 

  • Feel that you eat well, but often feel tired or spent during and after workouts

  • Seeing a plateau in your race day performance despite working hard during your training 

  • Feeling like you cannot hold the pace you know in your head you can 

  • Experience frequent nausea, upset stomach, or diarrhea during workouts 

  • You have thoughts like:

    • "What am I doing wrong? I either feel awesome or exhausted after workouts"

    • "I know I need more protein, but how do I do that without drinking protein shakes all day?"

    • "I’m always hungry and I want to eat everything in sight"

    • "I've tried reading about nutrition, but it doesn't make sense"

    • "I just copy what my teammates do, but it doesn't seem to work for me" 

    • "I don't know if I am eating the right things at the right time"

If so, you are not alone!


Hi, I'm Jessica. I'm a Registered Dietitian, Sports Nutritionist, and triathlete.

And this is me in 2013.


I had been doing triathlons for about 2 years at this point.


This is my finisher's photo at the end of a sprint distance. I'm exhausted. I'm shuffling (not running) to the finish line. I don't even have enough energy to smile at the camera. I am just so focused on that finish line because then I can sit down. 

I remember feeling so nauseous after the swim and feeling so slow on my bike and run. The whole day felt subpar despite all the training I had done.

And this is me in 2019.  


Again, this is my finisher's photo at the end of a sprint distance. I'm thrilled. I'm feeling strong and feeling fast as I know I'm about to hit a new personal best. I'm smiling for my family who are cheering me on.  


So what changed for me between 2013 and 2019?

I decided to become a registered dietitian. And so I learned all the things to know about nutrition and the human body - including sports nutrition. More than my triathlon coach or my teammates ever taught me before.

And I applied that new, in-depth knowledge to myself. 

I started eating more, especially on my high volume days. I went from 3 meals a day to 3 meals plus 3 snacks per day.


I started eating during my training. I never ate during practice and so I had not trained my stomach to digest food during my races. 

I started to play with what I ate before, during, and after practice. And I practiced eating different things (gels, chews, gummies, real food) at race pace. And based on how I felt, I made adjustments. 

And it turned my whole triathlon career around. I had more energy during the day. I slept better. I felt stronger. I was able to hold faster paces during training. I felt awesome during my races. And I started seeing faster times in my races. 

Only once I learned what to eat, when, how much, and why, did I start to see faster results from my training. I'm now the fastest and strongest I have ever been. 

And I want that for you too. So I'm sharing all of my knowledge with you. Giving you what I wish I had access to back in 2013. 

I give you Triathlon Nutrition 101


Triathlon Nutrition 101 is a self-paced course with monthly live Q&A calls where you learn everything you need to know about nutrition for triathlon.


Each pre-recorded video is 10-25 minutes long, so you can work at your own pace and fit it into your busy life.


You get have access to the course for 12 months and you can download all the PowerPoints, PDFs, spreadsheets, and audio files of each session, so that you have all information forever!

By the end of the course you will know:

  • what to eat, how much, and when for triathlon training and for race day

No more stress, overwhelm, and frustration of trying to figure out your nutrition on your own!

12 payments of $77 CAD as monthly automatic payments (no refunds as you get full access to the course immediately)


1 payment of $799 CAD and save 15% 

What other triathletes are saying:

"I signed up for Jessica's workshop because as a novice triathlete and overall active person, I haven't seen much change in performance or endurance. I knew I had to do more around diet as I had the exercise portion covered. The workshop was a great option for me, as a full-time student, I can't necessarily afford one on one diet help. 

I was able to see that I definitely was not eating enough. I was also able to get really great ideas on how to adjust my macros to meet my unique/complicated dietary restrictions. I think a lot of people, but especially women, struggle with the idea that we shouldn't eat too much. Jessica makes it super easy to figure out how much you need to be eating and of what.

Jessica's workshop is great for anyone who is interested in any kind of fitness but just doesn't know how to make their food work with them in that effort. I like what Jessica said about how you don't need to be a pro athlete to deserve athlete-level nutrition information and to eat like one. You just need to train with intention."

- Candace

"Training for triathlon is absolutely nothing like just running. Most days I'm working out twice a day with different sports at different intensities. How I fueled for this has been a bit of a guessing game up until now. 

Last night ... focused on what to eat around workouts. There is a lot to consider, especially for women, but I will say having the facts laid out is definitely starting to help me be so much smarter about my overall diet."

- Geena

"I really wanted to learn how to manage my own nutrition plan while preparing for my first full Ironman. I learned about my specific macro needs, how to adjust them based on my workload, and different ideas on how to fuel as a predominantly plant-based athlete."

- Doug

Most of us really need support with nutrition, this online course let's you learn at your own pace! Highly recommend!

- Cheryl

Imagine if at your next race you:

  • felt strong and energized throughout, and

  • hit a new personal best 

And all it took was tweaking your nutrition?

Is Triathlon Nutrition 101 for you?

No, if you

  • Have a health condition that requires a special diet 
    • This course does not cover nutrition for any health conditions and is meant for the general population
  • Are looking solely for weight loss or body recomposition ​
    • This course focuses solely on improving performance and does not touch on eating for weight loss or body composition ​

Yes, if you

  • Are not seeing faster results despite all of your hard work

  • Don't want to waste any more of your precious time and energy trying to figure out what to eat and how much on your own

  • Are having difficulty wrapping your head around how to adjust your eating to match your training

  • Need someone to show you the steps and are comfortable implementing them yourself

  • Value education and knowledge, you truly enjoy knowing the why behind what to do

12 payments of $77 CAD as monthly automatic payments (no refunds as you get full access to the course immediately)


1 payment of $799 CAD and save 15% 


When it comes to nutrition, are you uncertain, confused, frustrated, or overwhelmed?

You don't know if you are doing it "right":

Nutrition is confusing and contradictory. One website says one thing, and your coach or teammates say something different. You don't have the mental energy to figure this all out on your own. 

You don't know how to adjust your nutrition:

You are unsure what to eat or how much because you've experienced nausea or stomach upset or you "hit the wall" during a race and you don't know what to do to manage it. 

You are short on time:

Every single minute of your day is already accounted for. When do you squeeze in time to read through nutrition books, blog posts, and all the information available on the internet?

Basically, you just want to know what to eat, when, how much, and why


you want it to be easy to implement


you want it all in one-spot for easy reference


you want that extra support if you have questions


all so that you get faster and feel stronger without the stress, confusion, and overwhelm of having to figure out your nutrition all on your own.


Am I right?

Then Triathlon Nutrition 101 is for YOU!

Triathlon Nutrition 101 is for you whether you've been in the sport for 1 year or 10 years. If you are struggling wtih your nutrition, this is the course you need to get faster, feel stronger, and hit new personal bests!

12 payments of $77 CAD as monthly automatic payments (no refunds as you get full access to the course immediately)


1 payment of $799 CAD and save 15% 

Frequently Asked Questions

What is exactly in the course?

You get:

  • 14 hours of simple, easy to follow videos explaining the what, when, how, and why of nutrition for triathlon 

  • Access to the entire course for 12 months

  • Access to downloadable PDFs for each topic and the accompanying audio file 

  • Spreadsheets with calculations done for you, so all you have to do is input your information 

    • Macros and sweat rate ​

  • A chance to watch how an expert would troubleshoot common nutrition problems that a triathlete may experience during a race ​

  • Access to 12 live question-and-answer calls with Jessica to get clarity if you are feeling stuck 

Module 1: How each macro works in your body

Here I start with a review of carbs, fats, protein, and calories and how they work in your body so that everyone is on the same page regardless of your previous education

Module 2: Important vitamin and minerals

I could've spent hours going over each of the 30+ vitamins and minerals that our body needs. Instead, I kept your precious and limited time in mind and narrowed it down to the top ones that you as a triathlete need to know

We will cover the electrolytes (potassium, sodium, magnesium), iron, calcium, vitamin D, the B-vitamins, and antioxidants and how each work in your body .

Plus a video going through supplements to help you determine what you need and what you don't. 

Like module 1, this may be a review for you or it may be new information, either way, we are all on the same page for when we start to dive in further in module 4

Module 3: What your body does during exercise

In this module, I review your body's energy systems, adaptations to exercise, digestion during exercise, and female physiology so that we are all on the same page when it comes to why and how nutrition supports your training. 

Module 4: Eat to optimize your performance

This module is where we dive into nutrition for triathlon. I dive into how much to eat, when, and what for your daily, pre-workout, during-workout, and post-workout nutrition, including recommendations for each based on your physiology if you are a female both menstruating and post-menopause. 

I show you why to adjust your nutrition based on your triathlon training and how to minimize any stomach upset you may experience during training. 

Module 5: Create your race-day nutrition plan

In this module, I take all the information you have learned so far and show you how to turn it into a solid nutrition plan for race day. 

I show you how I would create a race day plan for a triathlete and how to troubleshoot if needed during a race due to nausea, stomach upset, diarrhea, low energy, and more. 

Module 6: Create your own macro targets

In the last module of the course, you will create your macros based on your triathlon training. 

You learn how to avoid common mistakes with macro tracking and how to track without directly tracking (spoiler: you don't have to track every day). 

With bonus recipes and a sample meal plan  so that you can see how to turn your macro numbers into meals and snacks

12 live (and recorded) Question and Answer (Q&A) calls

There will be 12 live calls to help answer any questions that you have. You will be able to submit questions as you go through the course and I will answer them during the call. 

At the end of this course, you know what to eat, how much, and when so that you get faster and feel stronger! No more stress, overwhelm, and frustration of trying to figure out your nutrition on your own!

  • What if I am not a triathlete?

    • That is okay! This course goes over everything you need to know for any endurance sport - including those athletes who do marathon, 1/2 marathon, duathlons, etc. 

  • What if I am concerned about the financial investment?

    • You are not going to find another Triathlon Nutrition course like this as it is the only one that 

      • Has live Q&A calls every month to give you extra coaching support ​​​​​

        • Most sport dietitians who offer courses do not offer the additional coaching support, usually you have to pay them for group coaching or 1:1 coaching  

      • Is created by a triathlon-specific sports dietitian

        • Many of the other sports dietitians out there do not specialize in triathlon, rather they specialize in endurance sports. I've been a triathlete for over 10 years and I was were you are once. I made this course for the past me. The person who didn't know a thing about nutrition and was struggling to figure it out on my own. I've been you and I wish I had access to a course like this when I was starting out. 

      • Has real-life client examples 

        • I go over real-life examples that I've done with previous clients so you see how to take the knowledge and apply it to yourself 

    • For all the knowledge and support you get, most sport dietitians would charge you $400 or more per month. ​​

  • When do I get access to the program?

    • Immediately after payment, you will get an email asking you to make an account for Thinkific, where the course is hosted. 

  • If I select the payment plan, when does the automatic payment occur?

    • On the day of the month that you signed up, for example, if you signed up on October 18th, the next payment will come out on November 18th. ​

  • What if I don't like the course?​

    • As you get immediate access to the course and all of its downloadable contents, there are no refunds. I can't guarantee that you will like the information but I can guarantee that this course is what I needed when I was new to triathlon. 

  • Do you have other questions?

    • Contact Jessica and ask away, I want you to be informed and know if Triathlon Nutrition 101​ is right for you

Still here? Checking to make sure you didn't miss anything? Sounds like something I would do - read all the information. Well, you have read it all, but do you have more questions that weren't answered here? Email me at

All testimonials are voluntary from happy clients. 

Results are not guaranteed.