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25.01.2022 This is my favorite photo of my favorite athlete @spiampiano This moment was very special because it epitomised all the hard work Sarah had put in to training and her nutrition. It could not have been a better day for a better person. Won Ironman Brazil, Florianopolis, Brazil 8:40:48 (Run, Bike & Overall Course Record)... "I went from constantly feeling under-recovered to regularly feeling recovered and having the energy to perform in my sessions. And for the first time in ages I started hitting goal body composition numbers and seeing weight stabilization." Sarah . . . . #triathlete #training #tri #triathlontraining #triathlon #triathletes #brazil #ironman #ironmanbrasil #winners #winning #nutritioncoach #nutrition #fuelling

25.01.2022 #Repost @triathlonqueensland We heard that sticking your tongue out while cycling helps you to go up to 30% faster...okay maybe not...but it does help some of us concentrate right?! It certainly worked for @viv_b09 last weekend ... : @becohlwein

24.01.2022 Merry Christmas everyone. Hopefully, you get some much-needed rest, relaxation, sand, surf and vitamin D!! It has been a hell of a year. Enjoy the time to reflect on what might be one of the weirdest years you will ever face. Spend quality time with those who you love most and know that they have your back.... Onwards to 2021!! See more

24.01.2022 WANT TO AVOID BONKING? LEARN THE SCIENCE BEHIND IT - DEEP DIVE ON BONKING, GLYCOGEN STORES, AND THE TRAIN LOW DIET. THE ORIGINAL ARTICLE CAN BE FOUND ON TINLANE.CO We’ve all done it and we all dread it: bonking. That terrible feeling when you know you’ve not consumed enough calories and it’s going to be a slow, painful shuffle home or, worse yet, to the finish line. Yet understanding a little more about how bonking happens can go a long way to helping you prevent it. ...Continue reading

24.01.2022 Riding into the weekend . . .... . . #nutrition #bike #ride #train #triathlontraining #triathloncoaching #carbs #race #fuelingmybody

21.01.2022 4/22/2020 TO CARB OR NOT TO CARB - IS THAT THE QUESTION? This article was originally written for Triathlete magazine in the USA and published on the 18th March 2020. It is an article written to assist with understanding if, when and how much carbohydrates eat for endurance athletes. Enjoy....Continue reading

21.01.2022 Beta-Alanine and endurance sports - PART 3 The final instalment on Beta-alanine. Hopefully you now have a better understanding of what it is, how it works and the this final part, whether it's worth taking. Your training status will affect the effect of Beta-Alanine supplementation. What this means is that for the untrained athlete there is a larger effect due to supplementation yet ask yourself if the effect is meaningful?... Does an increase in performance by 10 seconds really make a difference to you? Is the time, effort and cost worth it? Whereas the smaller effect that will be made with the more elite athlete could actually be significant. The high-level athlete gains could be the difference between winning and losing! Like all supplementation, it is important to think about the bigger picture. This includes remembering that; - individual variation response is evident in beta-alanine supplementation - biological noise will affect the effect = quality of sleep, general nutrition, motivation on a particular day, duration of sleep, too. - control the controllables outside of the dosing regime to maximise the potential to respond to beta-alanine. Beta-Alanine is often included in a Pre-workout ingredient - really this is not required yet if it is part of a dosing strategy then it will assist the end game. PROTOCOL FOR BETA-ALANINE Daily dose 3.2-6.4g/day 800mg-1.6g every 3-4hrs This will minimize the pins & needles. Duration = min 4 weeks up to 24 weeks After 24 weeks of 6.4g/day, you will likely hit the capacity of muscle concentrations of carnosine Maintenance dose in offseason = 1.2-1.6g/day See what works for you and your training The outside factors should be considered - sleep. training, nutrition. Enjoy. See more

19.01.2022 Chatting to @kevincollington about his race this weekend was pretty amusing. His simple strategy was "Don't fuck it up." Couldn't agree more. If that is the case then hopefully what we will see is a bit of this at the end of the race.... Game on.

19.01.2022 For me balance is important. Focusing too much on one element can ultimately result in failure of one's goals. The next podcast with @purplepatchfitness Matty Dixon will look at topics such as energy balance, importance of breakfast for athletes, protein for endurance athletes and a few other interesting topics. For now, an Aperol in Manly. Happy weekend everyone ... . . . . #sunshine #relax #enjoy #balance #energy #nutrition #purplepatchfitness #nutrition #nutritionist

18.01.2022 Excited to see @troyogmor race at @ironmantri #sunshinecoast703 this weekend. Huge thanks to @toby.somerville.7 for welcoming me in to assist his athletes during this difficult period of training. Few practical elements we have worked on in the past few weeks include:... Periodization of carbs Carb loading Hydration testing Carb gut training Some new territory and revisiting some old turf for Troy. Game on. Good luck to everyone racing. . . . . . #sportsnutrtionist #personalizednutrition #customizednutrition #nutritionist #personalized #personal #nutritionplan #nutritionplans #triathlon #race #nutrition #training #gut #performance #tri #swimbikerun #science #protein #carbs #fuel #fuelling #justdoit #planning

18.01.2022 Meet @melinda.burdo. She is a delight and an absolute pleasure to coach. Thank you Mel for such a lovely review. "I love Scott! What a delightful, insightful, knowledgeable, patient, kind, and education-focused pro he is. You could think that being a 54 year old grandmother in the states would prove to be too off-base for Scott to deal with...but you’d be incorrect. He incorporates my needs as a slightly older female endurance athlete into my weekly and daily nutritional breakdown. The red-yellow-green light approach to carbohydrates is easy to follow and keeps me well fueled for life and training. I’ve lost a solid 9lbs in the first 3 months of working together. He is always up for a talk to further help me learn his processes. I look forward to a long relationship with him."

17.01.2022 Best of luck to @amywoodsfitness for this weekend's virtual @bostonmarathon Running a marathon is never easy. Running it on your own is even tougher. Aiming for a 3:20hr. Never in doubt ... . . . . #marathontraining #marathon #race #nutrition #training #gut #performance #science #protein #carbs #fuel #fuelling #planning #sportsnutrtionist #personalizednutrition #customizednutrition #nutritionist #personalized #personal #nutritionplan #nutritionplans

15.01.2022 Little throwback to coach @loloveez and @basetri doing what she does best at #imohio703 Hopefully not too long til racing starts up again. Until then, so many opportunities to refine your training and nutrition. .... . . . . #triathlon #race #nutrition #training #nutritionist #performance #tri #swimbikerun #science #protein #carbs #fuel #fuelling #justdoit #planning

14.01.2022 Best of luck to @viv_b09 who is competing in her first 70.3 @ironmantri #sunshinecoast703 tomorrow. It has been a really great experience working with Viv and her coach @toby.somerville.7 to improve her health and performance through a individualized nutrition program. Viv has worked incredibly hard on the following:... Carb consumption whilst riding and running to improve gut tolerance Hydration strategy and gut training Total energy intake for training and competition Recovery fueling All very practical with a decent lump of science education thrown in. Best of luck to everyone racing tomorrow. Viv kick some . . . . #triathlon #race #nutrition #training #gut #performance #tri #swimbikerun #science #protein #carbs #fuel #fuelling #planning #sportsnutrtionist #personalizednutrition #customizednutrition #nutritionist #personalized #personal #nutritionplan #nutritionplans

14.01.2022 I just wanted to say welcome to Tinlane and hope you have a wonderful day. The newsletter will be released this week so if you want information on nutrition, training and current objects of interest to me then go to my website (LINK IN BIO) and sign up. Be a good person and tag a friend who could benefit and get them to sign up as well. Happy Sunday everyone.... . . . . . . #tinlaneco #performancenutrition #triathlon #triathlete #triathlontraining #fuel #fuellingmybody #swimrunbike #race #nutrition #training #gut #performance #science #protein #carbs #fuelling #planning #sportsnutrtionist #personalizednutrition #customizednutrition #nutritionist #personalized #nutritionplan #health #nutrition #nutritiontips #nutritioncoaching #food #fuel @scottytindal @purplepatchfitness @loloveez @basetri @oscaronlife @trueprotein @jordanblanco @spiampiano @avidendurance @nachomad @kevincollington @sabra31 @itsatrihardlife @troyogmor @psqlromano

14.01.2022 The humble overnight oats. One of the most underrated breakfasts an athlete can add to their arsenal of food options. How do you make yours?... PROS Super quick to make. A solid punch of carbs and protein Packed full of vitamins and minerals Delicious and filling The perfect breakfast for training. CONS I can't think of any! . . . . . #fuel #oats #breakfast #nutritioncoach #nutrition #nutritiontips #triathlete #triathlon #food #simplefood

13.01.2022 Otherwise known as a Australian Standoff Got to love winter down under

12.01.2022 PROTEIN - AS WE AGE, WE NEED IT MORE. The information in this article is directed towards the slightly older population, so if retirement and old age are still decades away, you could be forgiven for thinking it isn’t relevant to you. But you’d be wrong. One day you’ll fall within that age bracket. And unless you came from a test tube, your parents and grandparents are likely to be there already. I cannot say it enough, if you care about your future health and theirs, read on...Continue reading

12.01.2022 It is pretty simple CARBS make you go fast and perform at your best. SIMPLE... . . . . #carbs #fuelling #fuel #carbohydrates #train #training #research #applied #fuelfortheworkrequired #dontargue #

12.01.2022 Excited to be part of the team. Subscribe now to the Purple Patch Podcast at @applepodcasts or @spotify and never miss an episode!... The topic of Nutrition is never a dull one and, this week, we’re proud to welcome new Purple Patch expert partner, @tinlaneco @scottytindal to the episode for a two-part series on Nutrition for Athletic Performance. Scott has been instrumental in optimizing nutrition for @spiampiano and many pros across multiple athletic disciplines. Today, we lay the foundation of nutrition for performance. Why is this topic so confusing? Why is performance nutrition an afterthought for many? What are the dangers of over-obsessing? What should athletes look for in a nutrition plan? What are the strategies of nailing nutrition basics? People always want to dig into the weeds straight away, but remember the tried-and-true Purple Patch philosophy - Nail the Basics. Today, we start there. Next week? We apply. #nutrition #athleticnutrition #performancenutrion #fuelingforlife #sportsnutrition #purplepatchfitness #performancetraining #triathlontraining #triathloncoaching #ironmantriathlon

06.01.2022 Always nice to see the other side of the athletes we work with. @pierider10 has been relentless in her efforts to improve her performance and this weekend @ironmantri #imdesmoines703 will be an opportunity to fly. It has been a pleasure seeing an experienced athlete's willingness to listen and learn in order to improve. Her pace, wattage and recovery have all improved as a result of improved carb consumption rates and subsequent utilisation combined with a overhaul on her e...veryday nutrition. Couple this with an improved hydration strategy and Julia has a recipe to destroy the field this weekend. No required. Our new #CARBD program is now available. For more info visit www.tinlane.co LINK IN BIO

06.01.2022 Sous chef said something funny about "My Octopus Teacher" - sorry

05.01.2022 Extremely lucky to call this beautiful country my home. . . .... . . #australia #beach #byron #byronbay #whitesbeach #swim #surf #holiday #health #fitness #nutrition #nutritionist

02.01.2022 Beta-Alanine and endurance sports - PART 1 I get asked about Beta-Alanine quite a lot so thought I would put down my thoughts for you to review and question. Enjoy.... Scott Beta-alanine is part of the building block of carnosine (the other is the amino acid histidine) and Beta-alanine increases carnosine in your muscles. Carnosine acts as an intracellular buffer to protect the pH of your physiological system. It works better than taking carnosine directly as it is the beta-alanine that enters the muscle cell. If the pH is protected then a delay in the onset of fatigue is plausible by the buffering capacity being increased. What this means is that less free hydrogen ions accumulate in the muscle, which stabilises your pH and allows for increased exercise capacity. Whilst carnosine levels can be increased by both beta-alanine and histidine, it is the beta-alanine that is the rate-limiting factor to the amount of actual carnosine in your muscles. Your levels of actual carnosine due to diet is actually lower than what your muscles can hold and thus supplementation of beta-alanine can and will increase your levels. So, when we look at dosing, it is the total dose of beta-alanine that appears to be the determining factor - i.e. the amount you take determines the levels that can be achieved in your muscles, not the timing. 6.4g/day is the typical dosing strategy over a period of four weeks or more increases will increase muscle carnosine content in everyone who takes it. However, 12g/day has been demonstrated to halve the amount of time (e.g 4 weeks to 2 weeks) to hit peak carnosine levels in muscle. (1500mg). Drawbacks to this are the need to split the dose and the increased chances of temporary paraesthesia (tingling)

02.01.2022 HOW TO GAIN MUSCLE AND LOSE FAT - YOU MAY NOT LIKE IT! This article was originally written for True Protein back in 2016 whilst I was working for Oracle Team USA and living in Bermuda. I stand by True Protein as the best supplements company I have ever worked alongside and as a result now work with them as the True Protein in-house Performance Nutritionist. I am responsible for Product Development and innovation along with ensuring we stay on point with relevant research and...Continue reading

01.01.2022 How did everyone do @ironmantri #sunshinecoast703 ? Huge congratulations to these three, @viv_b09 @troyogmor @toby.somerville.7 Fair to say you smashed it ... . . . . . #triathlon #race #nutrition #training #gut #performance #tri #swimbikerun #science #protein #carbs #fuel #fuelling #planning #sportsnutrtionist #personalizednutrition #customizednutrition #nutritionist #personalized #personal #nutritionplan #nutritionplans