149: Katie Zaferes - Olympian Talks Fueling Elite Triathlon As a Mom

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  If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot! Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com/riseup for 20% off the entire store for a limited time only! THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order 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 

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As a Sports Dietitian for NCAA, professional, and recreational athletes alike, I know how powerful nutrition can be. I also know how quickly a female athlete can fall into the trap of disordered eating, under fueling, or amenorrhea which severely limits their health and physical potential. That’s why I’m sharing my knowledge of female-specific nutrition, training, body image, and mindset to help you fuel your body to perform at your highest level. Whether you are looking for a competitive edge with your nutrition training and mindset, or looking to overcome harmful nutrition habits and body acceptance, you’ve come to the right place!