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Triathlon Nutrition 101

Ready to fuel your triathlon dreams?

jessica williams-kathol

You have big triathlon dreams


Maybe it's completing your first triathlon ever or completing a longer distance than you have done before.


You're putting in the work, showing up to train hours every week.


You are excited about that finish line. You dream about that finish line.


You are someone who will feel immense pride and euphoria after crossing that finish line.


You will feel so damn proud of yourself for your hard work.


You will feel so strong and powerful knowing that you can do anything you put your mind to.

But you are struggling nutritionally

Right now, you are one of two people:

1) new to triathlon and feel that you are all over the place with nutrition 

  • You just don't know what to eat, when to eat, how to eat, and don't even know where to start

  • You are trying to copy what your teammates do, but feeling that it doesn't work for you

2) have been training for some time, but now struggling as you are: 

  • Always feeling hungry, especially on rest days or in the middle of the night

  • Feeling that you eat well, but often feel tired or spent during and after training

  • Seeing a plateau in your performance despite working hard during your training, or

  • Bonking or losing energy during your training and can no longer hold the pace or intensity you know you can


And you want to have fun and feel good during your training and races

You don't want to be stopping at every porta-potty or feeling so nauseated during your race!


You want to feel immense pride and euphoria after you cross that finish line. You want to feel so damn proud of yourself for showing off your hard work. You want to finishing feeling good! 

I get that, as I was once where you are now

jessica williams-kathol

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 that feeling stayed with me on the bike and run. The whole day felt subpar despite all the training I had done.

I remember feeling disappointed in myself because I knew I could do better. 

And this is me in 2014. I'm in Maui for a 10-day training camp. This is day 5. I'm riding the West Maui Loop which is just over 100km. And I think this is about the halfway point. 

I had this overwhelming urge to lie down during our rest break as I was so exhausted and light-headed. I thought for sure I was just overheating and I just needed to cool off in the grass. 

In hindsight, I was bonking hard (aka hitting the wall and running out of energy) during this century ride.

jessica williams-kathol
jessica williams-kathol

And this is me in 2019.  


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. 


And the best part of this race is, I had fun the entire time!

No nausea, no energy dips, just having fun and feeling fast.

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. I learned more than my triathlon coach or my teammates ever taught me. I learned more than what I found on any Google search I did. 

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

I started fueling my body every day to match my triathlon training. I started to take notes of what I ate before, during, and after practice. I practiced eating different things (gels, chews, gummies, real food) at my race pace. And based on how I felt, I made adjustments to my eating.

Viewing food as fuel and adjusting my eating to match my triathlon training made my training (and my overall life) more fun.


  • I have more energy during the day. I can do long training practices and not feel like I need a nap afterwards. 

  • I sleep better. I'm not waking in the middle of the night feeling hungry anymore .

  • I haven't had an injury in years. My body actually has the fuel it needs to repair itself. 

  • I feel stronger. My body has the energy it needs to get stronger. 

  • I can to hold faster paces. I feel energized during my workouts so I am able to push myself harder. 

  • I feel awesome and have fun during my races. Instead of feeling nauseated and like shit, I am actually enjoying the view and feeling so grateful that I get to show off my hard work. 


Knowing what to eat, when, how much, and why has made me energized, faster, and stronger. 


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

I give you Triathlon Nutrition 101

jessica williams-kathol

Triathlon Nutrition 101 teaches you everything you need to know about nutrition for triathlon.

  • what to eat, how much, when, and why

  • how to match your eating for your triathlon training and for your race day

Triathlon Nutrition 101 will give you the knowledge and tools you need to make triathlon training fun again! 


By the end of the course you will know how to eat to: 

  • Have more energy

  • Feel stronger and faster

Triathlon Nutrition 101 is the course I wish I had access to when I was in my first few years of doing triathlons!

"I signed up for Jessica's course 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 course 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. 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

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

- Cheryl

Your course was great! I competed in my Ironman in Chattanooga and I really don't have any questions. Your course is very thorough. I enjoyed them and thought they were very helpful. Thank you!

- Naomi

I also really loved the triathlon nutrition course! I learned all the things but mainly what to eat and when to eat it. Understanding I need to eat more then I am generally used to as well as how to fuel properly during a race (what to eat and when). I recommend it for anyone looking to learn about nutrition and how to fuel properly for athletic pursuits. 

- Leandra

This course helped me know how much fuel to consume before training early in the morning, as well as exactly how much I should eat pre-race and during different races (sprint, olympic, 70.3).

- Amanda

Imagine if at your next race you felt so strong and energized throughout, and all it took was tweaking your nutrition?!

jessica williams-kathol

Triathlon Nutrition 101 is best for those who

  • 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, provide guidelines, and are comfortable implementing them yourself

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

So, what is exactly in this course?

Module 1: How each macro works in your body

We start off going over carbs, fats, protein, and calories and how each work in your body.

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 I view supplements to help you determine what you need and what you don't. 

Module 3: What your body does during exercise

This module goes over your body's energy systems, adaptations to exercise, digestion during exercise, and female physiology so that you know how and why 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

Frequently Asked Questions

  • 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 marathons, 1/2 marathons, duathlons, ultras, etc. 

  • When do I get access to the program?​

    • If you are joining the instant access, you will get access immediately after payment, you will get an email asking you to make an account for Practice Better, where the course is hosted. 

  • What if I 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

  • Does this course help with weight loss or body re-composition?

    • This course focuses mostly on improving performance, but there is a small portion of information about eating for body composition ​

  • What if I am concerned about the financial investment?

    • You are not going to find another triathlon-specific nutrition course like this as it is the only one that 

      • Is created by a triathlon-specific sports dietitian

        • 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 

      • Has a live workshop to give you extra support ​​​​​for any questions you have

    • For all the knowledge and support you get, this course is very cost-friendly! ​​

  • 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 am too busy right now?

    • If you’re ready to invest in yourself and start feeling more energized, sleeping better, feeling strong, feeling fast, and having fun, don’t wait for “someday.” Don’t wait for the magic day when you suddenly have time. This course was designed to fit into your busy life and you have access for an entire year.  

    • As always, a year from now, you're going to be a year older. If not now, then when? The decision is up to you. In a year, will you be living the triathlete life you want?

  • 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

Fuel your triathlon dreams - today

Ready to join

Triathlon Nutrition 101 

  • 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

    • Starting from the date of enrollment. For example: if you purchased the course on April 10, 2024, you will have access to the course until April 9, 2025​​

  • Access to downloadable PDFs for each topic 

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

  • See how to troubleshoot common nutrition problems that you may experience during a race ​


1 payment of $149 CAD  

(no refunds as you get full access to the course immediately)

All testimonials are voluntary from happy clients. 

Results are not guaranteed.

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

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