5: How My Client Achieved a 46 min PR on his 70.3
Welcome to today's podcast - it's a quick interview! Meet Dave - my client who has offered to share his experience and results working with me. If you have been wondering what to expect, Dave talks about some of the things he has achieved over our our 6 months working...
4: Mistakes to Avoid When Carb Loading
Did you know that carb loading can provide a 2-4% performance increase? That might not seem like a lot, but in a half or full ironman that is huge! 2% of a 10 hour race is 12 minutes! Many of my clients have had great success with proper carb loading and here are some...
3: How to Solve Runner’s Trots Issues
Runner's trots and GI issues can unfortunately happen during or after training and races and can include symptoms such as diarrhea, stomach cramps and pain, and bloating. In today's episode you will learn: - causes of GI issues during a run - step by step guide to...
Recovery Nutrition for Triathetes
Proper recovery nutrition is something a triathlete should aim to get right. Getting enough protein post workout helps your body repair your muscles, reduce muscle damage and adapt to training. Adequate carbohydrates prepare your body for the next session by...
1: Welcome to the Fuelled Triathlete
Welcome to the first episode of "The Fuelled Triathlete," where we kick off this with intro to your host, Andrea Docherty, RD with a passion for enhancing endurance performance through proper nutrition. In this episode, Andrea shares her story. Learn about what you...
Meal Prep Tips: How to Eat Enough Vegetables During the Day
Want to learn how to eat more vegetables in a day? In this video (at the end of the post), I show you two things that I do every week to help me eat lots of vegetables in a day and get a lot of colour and variety. The first thing I do is make at least 5 salads so...
Tahini Energy Bites (Nut-Free & Vegan)
Nut-free, vegan, no bake healthy energy bites. Enjoy these as a pre-workout snack or to curb your appetite between meals. Tahini is made from ground sesame seeds. It has a smooth and creamy consistency like natural peanut butter. It is known for being used in hummus!...
One Dish Black Bean Sweet Potato Casserole
Mexican, vegetarian & comforting one dish casserole. Filled with black beans, sweet potatoes, salsa and topped with cheese. There will be little clean up after making this. All the ingredients are mixed together in the pyrex and do not require to be pre-cooked...
High Protein Cottage Cheese Egg Muffins
A high protein breakfast muffin with eggs, cottage cheese and veggies. These are great for meal prep and contain 10g protein per muffin (1/8th of the recipe). These are filling and delicious! A protein-rich breakfast is so important for many reasons. If you are...
![Greek Lentil Salad with Sundried Tomato Stuffed Chicken Breast [Meal Prep]](https://i0.wp.com/andreadochertyrd.com/wp-content/uploads/2018/11/IMG_1350-1.jpg?resize=1080%2C675&ssl=1)
Greek Lentil Salad with Sundried Tomato Stuffed Chicken Breast [Meal Prep]
Simple, plant-based lentil salad with sundried tomatoes, olives and a simple homemade Greek dressing. It is a great source of fibre and contains protein thanks to the lentils. Bean salads are a great recipe to meal prep ahead of time. They store well in the fridge for...