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From Fasted to Fuelled: How Smarter Nutrition Helped This Triathlete Smash Her PBs and Qualify for Kona

Jun 20, 2025

When Samantha Zeps first got into triathlon, she never imagined she’d be standing on the top step of the podium — let alone qualifying for the Ironman World Championships in Kona.

A full-time professional, busy mum and dedicated age-group athlete, Sam was already training hard and showing up consistently. But like many triathletes, she found herself plateauing: tired in the afternoons, recovering poorly, and missing the spark to go from strong… to elite.

The Turning Point: From Calorie Counting to Performance Fuelling

For years, Samantha — like so many others — thought nutrition was just about eating less to stay lean. “I’d skip meals, do fasted training, and hold off eating after sessions to burn more,” she says.

The problem? She felt wrecked. By mid-afternoon, her energy would crash. Long training days left her completely wiped out. Recovery was slow. And race results didn’t match her effort.

The real shift came when she stopped thinking about food as something to restrict — and started seeing it as the fuel she needed to perform, recover and feel good day to day.

Key Changes That Made the Biggest Impact

1. Fueling Before Training

Previously doing most of her morning sessions fasted, Samantha began eating even a small snack before training — like three dates before a swim. “It made such a difference. I had more energy in sessions, and I didn’t crash later in the day.”

2. Eating Enough Carbs to Back Up Sessions

“I used to have a salad at lunch, trying to keep calories low,” she says. “Now, I make sure half my plate is carbs on my big training days, and I feel so much better heading into my afternoon workouts.”

3. Proper Recovery Nutrition

Refuelling after training was often skipped. Now, she prioritises it — which has transformed her ability to bounce back, parent, and actually enjoy the rest of her day. “I used to be wrecked after long rides. Now I recover, refuel, and still have energy to be a present mum.”

4. Strategic Carbohydrate Loading

Like most athletes, Samantha thought she knew how to carb load. “I didn’t,” she laughs. “Learning how to do it properly and practising it in training was a game-changer. I didn’t feel bloated, and I knew exactly what worked for me come race day.”

The Results: 14-Minute PBs, Podium Finishes and a Kona Ticket

With her new fuelling strategies in place, the results came fast.

🥇 1st place – Busselton Ironman (qualifying for Kona)
⏱️ 14-minute PB – Geelong 70.3, moving from 6th to 1st in her age group
💪 More energy – to train harder, recover faster, and parent better
🙌 Improved health – fewer cravings, better immunity, and sustained energy across the day

The cherry on top? She went from working part-time to full-time because she simply had more energy. “I’m no longer on that 3.30pm sugar rollercoaster. I actually want good food now. It’s not about willpower anymore.”

What’s Next? Kona.

Samantha is now deep in preparation for the biggest race of her life — the Ironman World Championships in Kona. Her focus? Gradually increasing her carbohydrate intake per hour on the bike and run, fine-tuning her gut tolerance, and planning heat strategies to cope with Kona’s brutal climate.

She’s also preparing mentally. “I’ve got my whole family coming — kids, husband, mum, even extended family. That support means everything. I’m just trying to soak it all in and enjoy this once-in-a-lifetime experience.”

Her Advice to Other Age-Groupers?

“Don’t underestimate nutrition. You have no idea how much it can change things — not just on race day, but in training, daily life, recovery and mood. You don’t have to feel wrecked all the time. When you fuel properly, everything feels better.”

Ready to Level Up Like Sam?

If Samantha’s story has you rethinking your own approach to training nutrition, don’t wait until you’re burnt out or missing your potential. Start by learning how to fuel smarter — so you can train harder, recover faster, and smash your goals.

Explore how the Triathlon Nutrition Academy can help you.