In this episode of the Female Athlete Nutrition podcast, I talk with 2x Olympic Medallist and World Champion triathlete, Katie Zaferes. As well as being one of the best triathletes in the world, Katie is a new mom to Kimble and role model to other athletes looking to balance elite sports with family. Katie briefly shares the basics of triathlon -swim, bike, run- explaining the different race distances and events like Ironman and the Olympics. She talks about her path to becoming a pro triathlete: from swimming and running in high school, running in college, to joining the US’ triathlon Collegiate Recruitment Program post-college.

Katie and I offer listeners great advice for fueling races and workouts, nutrition when traveling, and fueling as a mom! Katie talks about the importance of nutrition education and asking for help. We discuss easy habits for eating well, including using frozen vegetables and supplements. Katie shares how she fuels on race day -before, during, after-, reminding listeners that optimizing nutrition for performance starts with what you’re eating daily in training. Katie talks about her upcoming race plans as she targets qualifying for her 3rd Olympic Games in Paris 2024. We finish off with the usual end of the podcast questions.

Follow Katie on Instagram @kzaferes6 and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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In this episode we talk about:

1:50 Returning to elite sports postpartum

7:00 Triathlon basics: swim, bike, and run

10:30 Katie’s triathlon path: college runner to triathlon World Champ

19:50 Learning how to fuel as an athlete

25:00 Making eating well easy!

28:30 Race day and training nutrition

38:50 Fueling tips when traveling

44:05 Tips for fueling as a mom: ask for help!

47:50 Katie’s upcoming races planning for the Paris 2024 Olympics

49:30 End of the podcast questions