Learning from Charles Ashford
The nutritionist who created "Quadrant Nutrition"—matching your food to your training phase
The Story
Charles Ashford sees a fundamental problem with most nutrition advice:
It treats every day the same.
But your training isn't the same every day. Some days are high intensity. Some days are recovery. Some days are competition. Why should your nutrition be identical?
Ashford's solution: Quadrant Nutrition—a framework that matches nutritional strategy to training phase.
From the University of North Texas (350+ athletes) to the Dallas Mavericks (NBA), Ashford has applied this system to help athletes stop fighting their physiology and start working with it.
Who is Charles Ashford?
| Credential | Detail |
|---|---|
| Education | Sport and Exercise Sciences (Brunel University, UK); postgraduate in Sports Nutrition |
| Current Role | Director of Performance Nutrition, Dallas Mavericks (NBA) |
| Previous Role | First full-time sports nutritionist, University of North Texas |
| Known For | Quadrant Nutrition system; "Dot System" for choice architecture |
Ashford bridges European academic rigor with American practical application—two traditions that don't always speak the same language.
What ISP Students Learn
Lesson 1: Match Your Fuel to Your Training Phase
The Quadrant Nutrition system divides training into four distinct phases, each with its own nutritional strategy:
| Quadrant | Purpose | Nutritional Focus |
|---|---|---|
| ADAPT | Build and change (high-volume training) | Energy surplus, high protein, adequate glycogen |
| PERFORM | Maximize output (competition) | High carbohydrate availability, digestible foods, precise timing |
| PRIME | Prepare for peak effort (day before competition) | Carbohydrate stacking, aggressive hydration, CNS readiness |
| RECOVER | Repair and restore (off days, post-game) | Anti-inflammatory foods, moderate calories, micronutrient density |
The key insight: Nutrition is periodized, just like training.
What this means for young athletes: Don't eat the same thing every day. Match your plate to your training purpose.
Lesson 2: The 3Ts of Nutrition
To simplify decision-making, Ashford uses a hierarchy called the 3Ts:
| Priority | "T" | What It Means |
|---|---|---|
| 1st | Total | Total energy intake—are you eating enough to meet demand? |
| 2nd | Type | Quality and source—are you choosing high-quality nutrients? |
| 3rd | Timing | Strategic placement—are you eating at the right times? |
The logic: If Total is wrong, Type and Timing don't matter. Fix the foundation first.
What this means for young athletes: Before worrying about supplements or meal timing, make sure you're eating ENOUGH.
Lesson 3: The "Dot System" — Environmental Design
At UNT, Ashford faced a challenge: how do you guide 350+ athletes with limited staff time?
His solution: The Dot System.
Foods in the cafeteria were labeled with colored dots corresponding to specific goals:
- "Improving body composition" (fat loss)
- "Weight maintenance"
- "Performance recovery"
Why it works: Athletes can make good choices quickly without consulting a nutritionist for every meal. The environment does the teaching.
What this means for young athletes: Design your environment to make good choices easy. Stock your fridge with "green dot" foods.
Lesson 4: Consistency in the Chaos
In the NBA, the schedule is brutal—82 games, constant travel, multiple time zones per week.
Ashford's philosophy: "Consistency in the Chaos."
| Challenge | Solution |
|---|---|
| Unpredictable schedule | Rigid nutritional routines that travel with the team |
| Time scarcity | High-yield interventions (Omega-3s, high-quality protein) |
| Athlete autonomy | Focus on education over prescription |
The insight: Control what you can control. Hydration, meal timing, and food quality are controllable even when schedules aren't.
What this means for young athletes: Build consistent habits that don't depend on perfect conditions.
Key Takeaways
| Lesson | One-Liner |
|---|---|
| Quadrant Nutrition | Match your food to your training phase |
| 3Ts hierarchy | Total → Type → Timing |
| Environment matters | Design your surroundings to make good choices easy |
| Consistency > perfection | Build habits that survive chaos |
How This Shows Up at ISP
Charles Ashford's periodized approach shapes the Bio Skill Tree:
- Students learn to identify their training phase (Adapt, Perform, Prime, Recover)
- Nutrition education follows the 3Ts hierarchy
- The importance of environment design is taught
- Consistency is emphasized over perfection
When ISP students plan meals, they ask: "What phase am I in?"
Food First Philosophy
Ashford advocates for "Food First"—whole foods should be the primary vehicle for nutrients.
Why:
- Whole foods provide synergistic nutrients that supplements can't replicate
- Minimizes risk of contaminated supplements (important for tested athletes)
- Builds sustainable habits
Supplements are for: Convenience and specific needs—not replacements for a solid diet.
Habit Stacking
Ashford uses habit stacking to drive behavior change:
The technique: Anchor a new habit to an existing one.
Example: Struggling to take morning supplements? Put the bottle next to your toothbrush. Brushing triggers taking supplements.
Why it works: Reduces reliance on willpower, which depletes under stress.
Learn More
"One of the biggest mistakes in nutrition is treating every day the same."