Fueling Your Performance: Nutrition Strategies for Athletes
Unlock expert advice to power your training and tournaments
When it comes to training smart and eating well, athletes know that what you fuel your body with can be as important as your workout. In a recent episode of the Busy People Getting Fit podcast, Bryan White sat down with Ahmed Zaher—a dedicated triathlete coach with decades of experience—to unpack essential nutrition strategies for athletes of all ages. Below, we break down the conversation using our Blue Eagle Blog Post Template, delivering practical tips that you can apply immediately.
Meet the Expert: Ahmed Zaher
Ahmed Zaher isn’t just a coach; he’s a seasoned athlete with accomplishments that speak volumes. With titles like eight-time Hawaiian Ironman qualifier, four-time Ironman 70.3 qualifier, and a bronze medalist at the ITU Olympic Distance Age Group World Championships, Ahmed has seen it all. His two decades of racing and coaching have provided him with a unique insight into how proper nutrition, recovery, and tailored training strategies can help anyone—whether you’re an adult balancing work and fitness or a young athlete training for peak performance.
Key Nutrition Insights from the Podcast
1. Understanding Calories In vs. Calories Out
Ahmed emphasizes that the foundation of any good nutrition plan starts with understanding your calorie needs. This means knowing your resting metabolic rate (RMR) and accounting for calories burned through daily activities and workouts. He recommends taking an RMR test—something even available for free at local gyms—to gain insights into your body’s energy requirements.
2. Balancing Macronutrients: Carbs, Fats, and Proteins
Whether you’re an adult or a young athlete, Ahmed’s approach to macronutrients is simple:
On training days: Aim for a higher carbohydrate intake (around 55–70% of your calories) to meet the energy demands of your workout.
On rest days: A balanced 50/25/25 ratio (carbs, fats, proteins) is ideal.
This balance is essential because while cutting carbs might show short-term results, it often leads to energy deficits that impact performance over time.
3. The Importance of Fresh, Whole Foods
Ahmed stresses the value of fresh vegetables, fruits, and minimally processed foods. Instead of relying on fast food or meals with hidden additives, choose ingredients you can trust. As he points out, “if you’re eating out, you’re already not in control of what you’re consuming.” Opt for meals that start with a hearty serving of fresh produce to ensure you get the nutrients you need without any unwanted additives.
4. Smart Meal Timing and Carb Loading
A recurring theme throughout the podcast was the significance of meal timing, especially in the context of tournaments:
Pre-Event Meal: Ahmed suggests having your carb-loading meal about 16 hours before the event. This timing ensures that your body has enough time to convert your food into glycogen—the primary energy source during exercise.
Tournament Day Strategy: For events that span multiple days, he recommends adding small, carbohydrate-rich snacks (like half a banana) to your meals in the days leading up to the event. This subtle boost helps ensure you’re neither underfed nor carrying excess baggage that could weigh you down.
5. Practical Tips for Parents and Young Athletes
For parents juggling their own fitness with that of their young athletes, the podcast provided clear guidance:
Match the meal types: While calorie needs differ, the type of food should be similar—balanced meals with vegetables, lean proteins, and healthy carbs.
Avoid last-minute dietary experiments: “If you never tried sushi, do not try sushi that week,” Ahmed advises. Stick with familiar foods to avoid any digestive surprises on the big day.
Final Thoughts
Ahmed Zaher’s insights remind us that smart nutrition isn’t about radical diets or quick fixes—it’s about understanding your body’s needs and making informed, balanced choices. Whether you’re training for a marathon, a tournament, or simply striving to maintain a healthy lifestyle, start by measuring your metabolic needs, balancing your macronutrients, and prioritizing fresh, wholesome foods. And remember, sometimes the simplest strategies, like timing your meals correctly, can make the biggest difference in your performance.
Connect with Ahmed Zaher
For those interested in diving deeper into personalized nutrition and training strategies, Ahmed invites you to get in touch. You can reach him at coach@playtri.com or visit PLAYTRI.com for more resources and to explore state-of-the-art testing methods like VO2 max and calorie expenditure testing.
Fuel your performance with the right nutrition, and let your training be as smart as your diet. Happy training, and here’s to reaching your peak performance!