Triathlon Nutrition 101

Feel and perform your best during training and on race day 

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

When you stand at that finish line, 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 and potentially podium in your age group 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 are uncertain, confused, frustrated, or overwhelmed when it comes to nutrition for triathlon

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.

  • Experiencing a performance plateau 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.

"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

You want to know what to eat, how much, and when
to optimize your training and perform your best on race day

Imagine if at your next race you:

  • experienced minimal to no nausea or stomach upset

  • felt strong and energized throughout the race and especially as you entered the finisher's chute 

  • hit a new personal best 

"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


but many triathletes, like you, get stuck because

You lack the 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?

You want all that you need to know in one spot for easy reference.

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

Nutrition is confusing and contradictory. One website says one thing, and another says something different. You don't have the mental energy to figure this all out.

You want to know that you are eating enough of the right things at the right time to help you reach your goals.

You don't know how to manage your nutrition:

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

You want to know why to eat this much and why to eat at this time so that you actually understand nutrition enough to manage and troubleshoot your own nutrition during training

I give you Triathlon Nutrition 101

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

I was you once. For the first 3 years of my triathlon journey, 

  • I bonked during long rides,

  • I experienced nausea during high-intensity workouts, 

  • I wasn't getting any faster, despite training consistently,

  • I just copied what my teammates were doing, but it didn't seem to work for me. 

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

And I want that for you too. 

In Triathlon Nutrition 101 (TN101), I show you everything you need to know about nutrition for triathlon.

By the end of the course you will have your own:

  • race-day nutrition plan that you know how to adjust as needed on race day

  • daily macro targets that you know how to adjust to match your training as it changes

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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% 

"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

Triathlon Nutrition 101 contains 6 modules, with 14 hours of pre-recorded videos, and 7 live calls (for the first 7 months). 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 will have access to the course for 1 full year and you will be able to download all the PowerPoints, PDFs, spreadsheets, and an audio file so that you have all information forever!

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

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

There will be 7 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. The calls will be recorded so if you can't make it live, you can catch it later on. 

You'll walk away with your own race-day nutrition plan AND your own daily nutrition plan that you confidently know how to adjust yourself!

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% 

"I was confused about what to eat, as everyone told me different things. But you made my macro plan simple and easy to follow. I have more energy during training and I ran 1.5 minutes faster in my virtual 5km race!"

- Debbie

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 ​
    • This course focuses on improving performance and does touch a little on body re-composition​

Yes, if you

  • Are not seeing results with your current triathlon nutrition plan or have no plan

  • 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 tired of giving up your favourite foods or feeling restricted with your food choices

  • Are having difficulty wrapping your head around eating more

  • 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


Basically, you just want to know what to eat, when, how much, and why so you get faster and stronger in triathlon without having to figure it out all on your own.


Am I right?

If so, I made Triathlon Nutrition 101 just for you

"I am eating more than before and I feel super energized! I sleep better, I feel like I have less inflammation, and I feel leaner. Overall, I am feeling really good!"

- Robin

Triathlon Nutrition 101 is for you whether you've been in the sport for 1 year or 10 years.

You get:

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

  • Access to the entire course for 1 full year

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

If you need more 1:1 support, you can add on 1:1 coaching to supplement this course after you sign up. 

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.