Her breakthrough came from smarter training and better fueling working together. 👸 🐝
During her off-season (less triathlon training and more strength and conditioning work), she gained more muscle. However, her recurring problem shows up during the season, she tends to lose all the muscle she gained in the off-season because she becomes under-fueled as training volume increases.
The main issue is that she doesn’t eat enough and fails to meet her protein requirements during training. As a result, she becomes more prone to injury.
This is where we focused our approach, making sure she meets the right macronutrient intake to retain or even build muscle, while having enough energy to support her training.
We encountered several challenges along the way, from struggling to hit the right carbohydrate intake to refining her fueling strategy during both training and racing.
As an athlete/age grouper myself, I don’t want her to stress too much about her macros if she can’t consistently hit them through whole food. This is where supplements come in, I describe them as “supplying the deficit.”
If an athlete can’t meet their needs through whole foods, we strategically use supplements. I follow an 80/20 rule (whole foods/supplements), and sometimes even a 70/20/10 rule (whole foods/supplements/sweets) 😂
Fast forward to March 22, 2026, she finished as the 1st Filipina at Ironman 70.3 Davao. 🙈
I’m so proud of her, not just as an athlete, but for how she now prioritizes her fueling during training and racing.
On to the next. 😊
@beaaayonce | @thenextsteptri
Goal: Sub-5 in PH
After the IRONMAN 70.3 World Championship, we took a step back and allowed a proper mental break from our usual protocols.
Come January 2026, we reset. We aligned our goals and direction, and the focus became clear: improve run performance through better body composition.
For this block, the objective was to reach a race weight we weren’t able to achieve for Worlds. The target was a 3 kg reduction over 3 months, done without compromising performance or recovery.
This meant approaching fat loss more gradually but with greater precision.
To make this work:
• Recovery didn’t start after training. It happened during training.
• Glycogen replenishment didn’t happen after sessions. It was continuously supported during sessions.
The goal was to minimize muscle breakdown, not maximize it, because we needed to preserve muscle mass. More muscle means a greater capacity to store glycogen, sustain energy, and ultimately perform better on race day.
Since he had no side quests or B/C races leading into IRONMAN 70.3 Davao, we were able to focus fully on gradual fat loss. The goal was to hit his 70.5 kg race weight early by the end of February.
Once we reached that point, we made a conscious shift. We stopped chasing weight and redirected everything toward performance. As I always say: “The only thing we measure from this point on is performance, nothing more, nothing less.”
So yes, we fueled accordingly. Carbs went up, and donuts and cake officially became part of the protocol. 😅
Fast forward to race day at IRONMAN 70.3 Davao, he placed 3rd in his age group and delivered a PR of 4:46 hrs.
I’m proud of this guy, not just for the result but for how he continues to learn and grow through every experience, no matter how challenging the sport gets.
PS: This is not the reason he’s fast. His performance is the result of his coaches, and the strong support of his family. I’m just a small part of the whole program. 😊🙏🏾
Big congratulations to our clients and friends who raced over the past two weeks! 🔥💪🏽 Sorry for the late post—worth the wait! 😅✌🏾
My Daily Collagen Triathlon
@ralphadrian_ – 🥇 1st place overall
5150 Guimaras Triathlon
@therese.01 – 🥉 3rd place AG
@_gordondavid
Proud of the hard work and results! On to the next one—Ironman 70.3 Davao. 👌🏽🔥
What a back-to-back weekend for all Nutridens clients and friends! 🙌🏽🔥
🏃♂️ Osaka Marathon
• Erwin De Guzman – 42KM Finisher 🦵🏾
🏃♂️ Ayala Philippine Marathon
• Jerome Kang – 42KM Finisher 🦵🏾
🚴♂️🏊♂️🏃♂️ National Age-Group Triathlon 2026
• Luigi Robles – 🥇 1st Place AG 35–39 (2nd Overall)
• Ralph Lontoc – 🥈 2nd Place AG 40–44 (3rd Overall)
• Fami Pineda – 🥇 1st Place AG 30–34
• Dennis Borbolla – 🥈 2nd Place AG
• Stephen Zarate – Standard Distance
• Andrew Walthern – Standard Distance
• Anton Atacador – Sprint Distance
🚴♂️ ATTCK Unrstrktd Gravel
• Carl Dy – 8th Place (120KM)
🏊♂️🚴♂️🏃♂️ Subic Bay Multisports Festival
• Luigi Robles – 🥈 2nd Place, All-Star AG (3rd Overall)
• Ron Lozano – Standard Distance
• Chang Hitalia – 🥇 1st Place AG 50 & Above
• Louie Carpio – 🥉 3rd Place AG 30–34
• Ralph Cayabyab – 🥉 3rd Place AG 25–29
• Kat Dimalanta – Sprint Distance
So proud of everyone who showed up and gave their best. On to the next race weekend! 🏁
Before > After. ✌🏾
This transformation came from understanding how to train hard and fuel correctly. A collaboration of strength & conditioning knowledge and structured nutrition, built for the demands of his HYROX racing this year—stronger, leaner, and ready to perform when it matters most.
@dynamicathleticsph 🫱🏾🫲🏻 @nutridens
#proofbeforepromises
#MedalMonday
Huge congratulations to our client/friend from down South for an outstanding performance at the 39th Davao Finishers Marathon! He finished with an impressive time of 3 hours and 37 minutes, securing 1st place in the 20–29 age group category! 🦿
Next stop: Gravel Unrstrktd 2026 and Ironman 70.3 Davao!
Congrats to our athletes who raced last weekend at the Clark Duathlon Championship! • Mayor Sai Manabilang – 1st place AG • @lozano.ron – 2nd place AG • @yohansome_ – 5th place AG
