Katie Zaferes: How To Fuel A Female Triathlete, According To A World Champion

April 23, 2021


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On this special episode, host Tawnee Gibson recently had the opportunity to catch up with professional triathlete Katie Zaferes who is an Olympian, WTS world champion, Super League champion and UCAN athlete. A video version of this interview aired on UCAN’s FB page, which you can watch here.

On this episode:

  • Katie talks about living in a tiny home with her husband, Tommy. Their move into a tiny house was featured on the TV show Tiny House Nation.
  • During the pandemic, Katie stepped away from intense training. She wanted to be mindful of energy so that she isn’t burnt out mentally and physically before reaching the Tokyo 2021 Olympics.
  • The fast, aggressive nature of races was an issue that Katie had when fueling for her sport. The nutrition that she used to use did not give her the energy she needed to sustain a race.
  • UCAN preemptively helps Katie fuel for races, giving her the sustained energy she needs for a 2-hour race. During the race, she also has one bottle of UCAN on the bike.
    • Weeks before the race starts, she visualizes when she is going to take in her sports nutrition.
  • Katie started working with a sports nutritionist which helped her dial in her fuel.
  • A variety in fuel is really helpful! UCAN offers a wide variety of nutrition from almond butter to different kinds of powders and bars.
  • What a typical day of eating looks like for Katie:
    • For breakfast: 2 servings of Oatmeal with a half serving of Cocoa Energy and Protein Powder plus other toppings like peanut butter, blueberries, or mango.
    • Then Katie will go to her first training session of the day and eat an energy bar or drink a mix with the SuperStarch.
    • For lunch: 3 eggs, a ton of vegetables, plus tofu, tempeh, or ham.
    • Before her next workout, Katie will have The SuperStarch unflavored mixed with watermelon hydration.
    • For dinner: protein, veggies, and carbs. If the training day is lighter, she will eat a huge salad.
  • It is so important to have enough energy to fuel workouts, even more so if you’re tired. Using something like UCAN is an easy way to get in those calories so that you make sure you’re getting the energy you need.
  • During hard sessions, Katie uses one bottle filled with unflavored SuperStarch mixed with watermelon hydration. And one bottle filled with plain water.
  • Before the race, she is going to have a UCAN energy bar on hand if she needs it before the race. On the bike, she will use a gel for fast energy. And another gel on the run if she needs it.
  • You can find UCAN gel recipes online!

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