042: NBA Nutrition Secrets, The Quadrant System, New Trends on Collagen ft. Charles Ashford

“You don’t train the same every day – why would you eat the same every day?”

Charles Ashford

Optimizing Sports Nutrition with Charles Ashford

How do elite athletes fuel their bodies for peak performance? In this episode of Finding Small Wins, I sit down with Charles Ashford, Director of Performance Nutrition for the Dallas Mavericks, to unpack the Quadrant Nutrition System and how NBA players approach fueling, recovery, and performance. We dive into nutrition periodization, the latest research on collagen supplements, and the importance of simplifying nutrition strategies for long-term success. Whether you’re an athlete, coach, or simply looking to optimize your daily nutrition, this conversation is packed with practical takeaways.

Meet Charles Ashford

Charles Ashford is a leading expert in performance nutrition, currently serving as the Director of Performance Nutrition for the Dallas Mavericks. With a background that spans collegiate athletics and professional sports, Charles has developed a practical and adaptable approach to fueling elite athletes. He is also the co-author of Quadrant Nutrition: A Practical Approach for High-Performance Sport, a guide that simplifies sports nutrition strategies into adaptable daily frameworks.

Fueling Should Align with Performance Demands

One of the biggest mistakes in nutrition is treating every day the same. Charles emphasizes that fueling strategies should change depending on whether an athlete is training, competing, or recovering. The Quadrant Nutrition System breaks this down into Adapt, Perform, Prime, and Recover, ensuring that food intake meets specific demands for each phase. This strategy applies beyond professional sports—your diet should match your activity level to optimize performance and recovery.

Athletes Don’t Eat the Same Way Every Day

Forget the idea of a one-size-fits-all diet. NBA players adjust their carbohydrate, protein, and fat intake based on their workload. On high-intensity game days, carbohydrates make up 50% of their plate, while recovery days shift toward higher protein and lower carb intake. This approach allows athletes to fuel appropriately without unnecessary excess.

The Truth About Collagen Supplements

For years, collagen supplementation has been marketed as a must-have for tendon and ligament health. However, new research suggests that while collagen may provide some benefits when paired with tendon loading, its role in connective tissue repair may be overstated. Charles emphasizes that training stimulus is the key driver of tendon health, not just supplementation.

Lab Testing Helps Fine-Tune Nutrition Strategies

Rather than guessing, athletes and practitioners use lab testing to identify specific needs. Markers like vitamin D, iron, and omega-3 levels help guide supplementation and dietary adjustments. This individualized approach prevents blindly taking supplements and ensures nutritional interventions are targeted and effective.

Simplicity Wins in Nutrition Planning

Despite the complexity of sports nutrition, keeping it simple leads to the best results. Charles highlights the importance of habit stacking, gradual adjustments, and avoiding unnecessary complexity. Whether it’s focusing on whole foods, hydration, or macronutrient balance, the key is sustainability and practicality.

Subscribe & Learn More

This episode is packed with practical insights to help athletes, coaches, and health-conscious individuals optimize their performance through nutrition. Be sure to subscribe to Finding Small Wins on Spotify, Apple Podcasts, and YouTube to stay updated on the latest episodes.

📚 Grab a copy of Charles Ashford’s book, Quadrant Nutrition, on Amazon.

📲 Follow Charles Ashford: LinkedIn

episode timeline

00:00 – 02:25 | Introduction

• Adam welcomes Charles Ashford to the show.
• Charles shares his background in sports nutrition and his journey to working in the NBA.

02:26 – 04:59 | Why Charles Stayed in the U.S.

• Discussion on the growth of sports nutrition roles in the U.S. vs. other countries.
• Why the U.S. offers more opportunities for sports performance professionals.

05:00 – 08:21 | The Motivation Behind Quadrant Nutrition

• Charles explains why he co-authored Quadrant Nutrition: A Practical Approach for High-Performance Sport.
• The importance of integrating nutrition into strength & conditioning programs.

08:22 – 10:19 | The Four Quadrants of Nutrition

• Explanation of the Quadrant Nutrition System: Adapt, Perform, Prime, and Recover.
• How fueling needs vary based on training demands and game-day schedules.

10:20 – 14:47 | Adapting Nutrition to Training & Game Days

• Why athletes should adjust their food intake daily instead of following a static meal plan.
• Using a traffic light system to educate athletes on high-carb vs. low-carb days.

14:48 – 18:21 | Teaching Athletes How to Fuel Properly

• How meal planning and visual aids help athletes understand nutrition.
• The importance of flexibility in nutrition planning for performance and recovery.

18:22 – 20:35 | Macronutrient Breakdown for Performance

• Recommended carbohydrate percentages for game day (50% of plate).
• How protein stays consistent, while carbs and fats adjust based on activity level.

20:36 – 23:00 | Using Visuals to Educate Athletes on Nutrition

• How teams use infographics and meal room visuals to guide players.
• Why simplifying nutrition choices improves adherence.

23:01 – 26:03 | Challenging Traditional Nutrition Thinking

• The evolution of sports nutrition from generic guidelines to individualized fueling.
• Why performance nutrition should be fluid and adaptive.

26:04 – 31:21 | Managing Energy Intake in Elite Athletes

• The sheer volume of food needed to maintain weight in NBA players.
• How high-energy demands justify certain food choices, even fast food in some cases.

31:22 – 35:06 | The Rise and Fall of Vegan Diets in Sports

• Why many athletes experimented with plant-based diets but eventually returned to more balanced approaches.
• The challenges of meeting calorie demands without animal-based foods.

35:07 – 40:50 | The Collagen Supplementation Debate

• The initial hype around collagen for tendon health and why its benefits may be overstated.
• Why resistance training, not just collagen, is key for connective tissue health.

40:51 – 44:54 | The Science Behind Collagen & Performance Nutrition

• The importance of vitamin C for collagen synthesis.
• Why collagen intake alone may not translate to stronger tendons.

44:55 – 50:06 | Prioritizing Supplements in a Pro Sports Environment

• Why not every athlete should take the same supplements.
• The difficult balance between providing options vs. overwhelming athletes.

50:07 – 55:48 | Lab Testing & Individualized Nutrition

• How blood work and biomarkers inform individualized nutrition plans.
• Why testing for vitamin D, iron, and omega-3s is crucial in performance nutrition.

55:49 – 58:39 | Avoiding Supplement Overload

• Why athletes need guidance on what supplements actually work.
• How to separate essential nutrition from “majoring in the minors.”

58:40 – 01:02:16 | The Challenges of Sports Nutrition in the NBA

• Why athletes struggle with overwhelming information from multiple staff members.
• How education and simple strategies help improve nutrition compliance.

01:02:17 – 01:08:15 | The Role of Nutrition in Injury Recovery

• How diet adjustments support rehab and return-to-play programs.
• The importance of fueling for muscle maintenance during injury periods.

01:08:16 – 01:11:51 | Simplifying Nutrition for Everyday Athletes

• Why most people overcomplicate diet choices.
• Three simple nutrition habits: hydrate properly, prioritize protein, and eat whole foods.

01:11:52 – 01:14:19 | The Future of Nutrition Trends & Fads

• How nutrition myths and trends evolve (e.g., food dye bans, Ozempic, and diet fads).
• Why sticking to fundamentals always works.

01:14:20 – 01:16:30 | Closing Thoughts & Where to Find Charles Ashford

• Charles’ final advice on performance nutrition.
• Where to find his book, Quadrant Nutrition, and follow his insights online.

Another Episode on Nutrition

Liked the conversation with Charles? Then check out this episode with former NBA, MLB, EXOS, & NCAA dietitian Danielle LaFata where we discuss how nutrition can enhance injury rehab.

Listen here

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