Eating Like You're Still 30: Nutrition Mistakes Masters Athletes Make, With Taryn Richardson

Most masters athletes are still eating the way they did at 30. The training has changed, the body has changed but the nutrition hasn’t. And that gap is quietly costing them muscle, recovery, bone density and performance.

Taryn Richardson is an advanced sports dietitian based in Brisbane who spent six years as the sports dietitian for Triathlon Australia, working with elite and para-triathlon athletes all the way to Olympic level. She also runs a private practice and hosts the Triathlon Nutrition Academy podcast. She has been working with triathletes for two decades and has seen pretty much everything. This conversation is specifically focused on masters athletes, the physiological changes that drive different nutritional needs after 50, and what to actually do about it.

 

IN THIS EPISODE WE COVER:

• Why nutritional requirements start changing in your 30s, not your 50s, and why laying groundwork early matters
• Protein as the non-negotiable foundation for masters athletes, how much you actually need, and why most are not getting close
• The barbecue study and what it reveals about protein timing and muscle protein synthesis
• Plant-based athletes and what to watch out for when animal protein sources are removed
• The male and female differences in nutritional needs as we age, including calcium, vitamin D and the hormonal changes that drive them
• The tension between body composition goals and performance fuelling, and why lighter does not mean faster
• Recovery nutrition and why getting the bookends of training right is the highest leverage move most athletes are not making
• Gut health, fibre, fermented foods, and why 70% of your immune system lives in your gut
• A practical habit stacking action plan to change one thing at a time without getting overwhelmed

 

KEY PRINCIPLES

1. Protein first. Masters athletes are almost universally under-eating protein. Aim for 1.6 to 2 grams per kilo of bodyweight, spread across the day, and time it around key training sessions.
2. Stoke the fire. Eat as much as you can without gaining weight. Under-fuelling suppresses metabolism, accelerates muscle loss and compromises recovery.
3. Lighter does not mean faster. The athlete who races heavier but fuelled properly will almost always outperform the one who arrived lean but depleted.
4. Habit stack, do not overhaul. Start with recovery nutrition. Get that entrenched before adding the next layer. Compound it like interest.
5. Your gut is your immune system. 70% of immune function sits in the gut. Fibre, variety of plants, and fermented foods are the big levers, not expensive microbiome tests.

 

KILLER QUOTE "The best time to work on your nutrition was probably 10 years ago. But the second best time is now. Do one thing today. It doesn't matter what it is."

 

Free 5-part audio series

Taryn has created a free 5-part audio series "The 5 Biggest Nutrition Mistakes Costing You Time on Race Day" I recommend checking it out before your next race

 

CONNECT with Taryn Taryn Richardson is an advanced sports dietitian, host of the Triathlon Nutrition Academy podcast, and founder of the Triathlon Nutrition Academy programme.

Website: dietitianapproved.com Podcast: Triathlon Nutrition Academy Podcast

Instagram: dietitian.approved