Alex Larson

Endurance Eats

A Nutrition and Health & Fitness podcast

#50 in Nutrition · 🇬🇧 #69 in Nutrition · 🇨🇦

About the show

Welcome to the Endurance Eats podcast! This is your go-to safe space to learn about all things nutrition and endurance performance. Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you're a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.

Newest episodes

79: Does Steady Blood Sugar Mean Better Fueling? CGMs, Sports Gels, and Carbs Per Hour

Nov 11, 2026 9 min

Have you ever looked at your blood sugar during a long run and wondered if those spikes and dips mean you're fueling incorrectly? What if that perfectly steady glucose line isn't actually telling you what you think it is? In this Mid-Season Fuel episode of the Endurance Eats Podcast, I'm answering a question from a marathon runner and diabetes dietitian who experimented with two different sports fuels while wearing a continuous glucose monitor (CGM). One fuel, a slow-release cornstarch gel, kept her blood sugar steady around 130–140 mg/dL. The other, a traditional maltodextrin and fructose gel, created much bigger fluctuations, ranging from approximately 70–140 mg/dL. But here's the interesting part: Her energy felt fine with both.So does steadier blood sugar actually mean better endurance fueling? We're breaking down what your CGM can and can't tell you during exercise, why glucose and fructose combinations matter for performance, and whether you still need 60–90+ grams of carbohydrates per hour during long workouts. I'm also answering her follow-up question about digestive issues after long runs, including why certain sports fuels might leave you feeling gassy hours after your workout. Resources MentionedUCAN: Slow-release cornstarch-based sports fuelCarbs Fuel: Maltodextrin and fructose-based sports fuel Barney DE, et al. Exogenous carbohydrate oxidation is higher when consumingglucose + fructose compared with glucose alone during endurance exercise regardless of energy status. The Journal of Nutrition. 2026. https://pubmed.ncbi.nlm.nih.gov/42134413/- Ravikanti S, et al. 13C-labelled glucose-fructose show greater exogenous and whole-body CHO oxidation and lower O2 cost of running at 120 versus 60 and 90 g/h in elite male marathoners. Journal of Applied Physiology. 2025. https://pubmed.ncbi.nlm.nih.gov/41191077/- Morton JP, et al. From metabolism to medals: contemporary perspectives and revisiting carbohydrate guidelines for fueling endurance athletes during exe...

78: Off-Season Nutrition: How Endurance Athletes Should Eat When Training Slows Down

Nov 4, 2026 11 min

Your race season is over, your training volume has dropped, and suddenly you're wondering if you should still be eating the same way you did during peak training.If you're struggling to figure out how to adjust your nutrition during the off-season, you're not alone. In this Mid-Season Fuel episode of the Endurance Eats Podcast, I'm sharing four practical strategies I use with endurance athletes to help them transition from race season to off-season fueling without feeling deprived, losing their routine, or cutting out carbohydrates altogether. After months of long rides, brick workouts, and carb loading, your body doesn't need the same amount of fuel when training slows down. But your appetite, portions, and eating habits don't always adjust as quickly as your training schedule. The goal isn't to overhaul your diet overnight. It's to make intentional, sustainable adjustments that support recovery, maintain healthy habits, and prepare you for your next training cycle. What You'll Learn Why off-season fueling feels so challenging: How changes in training volume affect your carbohydrate needs, appetite, and eating habits.Why weight maintenance is a win: How to approach the final months of the year without feeling like you need to start over in January. Fuel Your Training with TrainingPeaks This season's podcast partner is TrainingPeaks! I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it. You can create a free account and get two weeks of Premium access when you sign up. https://www.trainingpeaks.com Connect with Me: Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition Check out our endurance nutrition tools and resources Don’t Forget to Subscribe! Click that follow butto...

77: Why Am I Always Tired? Under-Recovery in Endurance Athletes

Oct 28, 2026 39 min

You’re tired all day, your workouts feel harder than they should, and making dinner somehow feels like the toughest workout of all. Sound familiar? In this episode of the Endurance Eats Podcast, my sports dietitian teammates Hanna and Mary join me to talk about what happens when endurance athletes find themselves stuck in a cycle of exhaustion. We’re unpacking the difference between overtraining, underfueling, and under-recovery and why it’s not always easy to tell them apart.We also share the signs we see in our athletes, how stress outside of training affects recovery, and practical ways to start feeling like yourself again. Because you deserve to have energy for your workouts and the rest of your life. In this episode, you’ll learn: The signs that your fatigue might be more than a tough training weekHow overtraining and underfueling can overlap—and what might point to each oneWhy work stress, disrupted sleep, and family life all count when it comes to recoveryThe questions to ask if you’re fueling well but your workouts still feel flatWhy getting enough carbohydrates throughout the day matters, even when your protein intake is on pointHow to make a fueling plan work with a busy schedule, even if your meals don’t look “traditional”When to talk with your healthcare provider about ongoing fatigueHow to communicate with your coach when you need more recoveryWhat each of us does to protect recovery in our own training Resources Mentioned Our episode with Rebecca McConville about RED-S Alex’s favorite puzzles Fuel Your Training with TrainingPeaks This season's podcast partner is TrainingPeaks! I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it. You can create a free account and get two weeks of Premium access when you...

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All episodes

79: Does Steady Blood Sugar Mean Better Fueling? CGMs, Sports Gels, and Carbs Per Hour

Nov 11, 2026 9 min

78: Off-Season Nutrition: How Endurance Athletes Should Eat When Training Slows Down

Nov 4, 2026 11 min

77: Why Am I Always Tired? Under-Recovery in Endurance Athletes

Oct 28, 2026 39 min

76: Can Endurance Athletes Thrive on a Plant-Based Diet?

Oct 21, 2026 35 min

Can you really fuel marathon training, recover well, and perform your best on a plant-based diet? Absolutely. But just because you're eating more plants doesn't automatically mean you're fueling your body well. There's a little more to think about than simply swapping meat for beans. In this episode of the Endurance Eats Podcast, I'm joined by my sports dietitian teammates, Hanna and Mary, to talk about what it actually takes to thrive as a plant-based endurance athlete. Whether you're vegan, vegetarian, mostly plant-based, or just trying to eat more plants, we're breaking down how to get enough calories and protein, which nutrients deserve extra attention, and how to adjust your nutrition during race week so your gut doesn't stage a protest at mile 18. We also dig into one of the biggest challenges I see with plant-based athletes: unintentional underfueling. We're sharing practical plant-based protein sources, including soy and non-soy options, and how to combine foods throughout the day to support muscle recovery. Plus, we're talking about iron deficiency, ferritin testing, vitamin B12, calcium, omega-3s, and why taking an iron supplement isn't necessarily the same as absorbing it effectively. What You'll Learn Can plant-based athletes perform just as well? How to get enough protein without eating meat. Why your protein consistency matters. The hidden risk of underfueling. Which vitamins and minerals deserve extra attention. Why ferritin levels matter for runners. How to carb load on a plant-based diet. How to avoid race-day GI disasters. Are sports gels and hydration mixes vegan? Why plant-based doesn't have to mean all-or-nothing. Resources Mentioned Endurance Eats Podcast, Episode 71 — Iron deficiency conversation with researcher Dr. Corey DuganAmerican Society of Hematology — Iron deficiency guidance discussed in the episode Fuel Your Training with TrainingPeaks This season's podcast partner is TrainingPeaks! I use TrainingPeaks to look ahead at my trainin...

75: Taking Men's Strava Crowns and Fueling to Win with Laini Bones

Oct 14, 2026 31 min

What happens when you start taking men's Strava crowns, talking a little smack, and posting the whole thing on Instagram? Apparently, you go from 300 followers to more than 229,000! But there's a lot more to Laini Bones than viral cycling videos, and I couldn't wait to get her on the podcast. In this episode of the Endurance Eats Podcast, I'm joined by Laini Bones, the cyclist behind the hilarious Taking Men's Strava Crowns series and CFO of Carbs Fuel, the company behind one of my favorite affordable 50-gram carbohydrate gels. We talk about how her Strava series unexpectedly took off, what it's like dealing with internet trolls, and why she believes cycling should be fun. But we also get into one of my favorite topics: fueling! Laini shares how she went from running marathons on just one or two gels and barely any water to embracing high-carb fueling and finishing her hardest cycling workouts feeling stronger than when she started. We also get into how she and her husband, Gabe, built Carbs Fuel to make high-carb fueling more accessible and affordable for everyday endurance athletes. And of course, we talk about why missing a workout, ordering takeout, or not following your training plan perfectly doesn't mean you're failing as an athlete. What You'll Learn How Laini's Taking Men's Strava Crowns series went viral and attracted more than 229,000 Instagram followers. Why Strava segments can be a fun way to push yourself without taking competition too seriously. How Laini handles negative comments, internet trolls, and the unexpected pressures of social media fame. Why underfueling left Laini completely exhausted during her marathon-running days. How increasing her carbohydrate intake transformed her cycling workouts and helped her finish strong. Why letting go of a scarcity mindset around sports fuel can change your entire training experience. Resources Mentioned: Laini Bones on Instagram: https://www.instagram.com/lainibones/?hl=en Laini Bones on Strava: https:...

74: Fueling a Pro Gravel Cyclist: Chase Wark on Carbs, Racing & Going Long

Oct 7, 2026 38 min

What happens when you combine professional gravel racing, race directing, fatherhood, a LOT of carbs, and an impressive knowledge of Midwest gas stations? You get Chase Wark. Chase and I have worked together on his nutrition over the past year, so this conversation was especially fun because we get to pull back the curtain on what fueling actually looks like for a high-volume gravel cyclist and why getting it right often has less to do with perfection and more to do with planning ahead. Chase is a professional gravel cyclist, co-founder of Lunchbox Racing, coach, race director, and community builder. His impact goes well beyond his own racing, and in 2026 he received the inaugural Gravel Cycling Hall of Fame Community Impact Award for his contributions to the sport. In this episode, Chase and I talk about how he went from biking to hockey practice as a kid to competing at the elite level, why giving back to the gravel community matters so much to him, and what it takes to balance training with being a dad, race director, and team leader. And, of course, we talk nutrition. When Chase first reached out to me, nutrition wasn't necessarily a disaster. The bigger challenge was consistency when life got chaotic. Travel, race directing, long training days, and stress could quickly throw his normal eating routine off. Instead of making radical changes, we focused on small adjustments that made his nutrition easier to execute in real life. That meant meal prepping before busy race weekends, packing coolers for travel, keeping easy meals and snacks available, prioritizing protein around massive training days, and being more intentional about carb loading before races. We also get into Chase's approach to fueling on the bike, including why gummy worms have replaced some of his beloved gas station donuts, his ability to take in around 120 grams of carbohydrates per hour during races, and why he thinks more endurance athletes need to get comfortable eating carbs while they train...

73: Real Talk: Racing Regrets and What We would do Differently

Sep 30, 2026 39 min

You can know exactly what you’re supposed to do as an endurance athlete… and still get it wrong. I’m a dietitian, but I’m also human first. And after years of triathlon, running, gravel racing, and now mountain biking, I’ve made plenty of mistakes along the way. So have Hanna and Mary. In this episode of the Endurance Eats Podcast, Team HAM is back! Hanna, Alex, and Mary are looking back at years of training and racing to answer one question: If we could do it all over again, what would we do differently? We’re talking about everything from running a first marathon on basically no fuel (yes, really) to underfueling Ironman training, learning how to fuel a finicky gut, and realizing that sometimes the biggest thing holding you back has nothing to do with fitness. Because endurance sports teach you a lot. Fueling matters. Recovery matters. Mental preparation matters. But so does knowing when to push, when to back off, and how to keep the sport you love actually enjoyable. What You’ll Learn What I would completely change about how I trained and fueled for Ironman Wisconsin Why knowing how to fuel and actually practicing your fueling are two very different things How endurance fueling has changed since our early racing days Why Hanna once felt like taking fuel during training was almost “cheating” The fueling mistake that can happen when you’re feeling too good during a race Why your recovery nutrition can determine what you get out of your next workout How Mary learned what works for her finicky gut through years of trial and error Why Hanna says her biggest do-over might actually be mental preparation—not nutrition How we think about training during busy, stressful, or ridiculously hot seasons of life Why “maintenance is a win” can be one of the smartest approaches to long-term training The importance of focusing on what you can control on race day Why preserving the joy of your sport might matter more than forcing yourself through another training block And yes, som...

72: Is Stress Wrecking Your Training? What the Data Says and What to Do About It

Sep 23, 2026 44 min

Stress is higher. Life feels heavier. And if your training, recovery, nutrition, or patience feels different lately…you’re probably not imagining it. In this episode of the Endurance Eats Podcast, I’m sitting down in person with returning guest Erin Ayala of Skadi Sport Psychology to talk about what increased stress actually does to us as athletes and why trying to simply “push through” isn’t always the answer. Erin and I recorded this one during a mini work-and-riding retreat in Cuyuna, Minnesota, after putting in plenty of miles on the bike (and after I got a very unexpected new max heart rate on some beginner singletrack 😅). But the real reason I wanted to have this conversation is something I’ve been noticing in my own work: this year feels different. I’ve seen more athletes dealing with stress, uncertainty, disrupted routines, and situations that make nutrition and training harder than usual. Erin has been seeing it too. So we’re digging into what happens when life stress piles on top of training stress and, more importantly, what you can actually do about it. We talk about adjusting expectations during high-stress seasons, why self-compassion isn’t the same as “going soft,” and how social connection can play a major role in resilience. Then we nerd out on heart rate variability (HRV): what it actually measures, why you shouldn’t compare your HRV to someone else’s, and how Erin is using HRV biofeedback and breathing techniques to help athletes train their nervous systems. If you love data, endurance training, recovery, or understanding why your body is doing what it’s doing, you’re going to love this conversation. What You'll Learn Why increased life stress can change how you show up in training, nutrition, work, and relationships The connection between stress, loneliness, and recovery Why your usual training load might suddenly feel harder even when the workouts haven’t changed How to recalibrate your expectations instead of assuming you need more discipline...

71: Iron Deficiency in Female Endurance Athletes with Dr Cory Dugan

Sep 16, 2026 43 min

Your labs came back “normal”… but you’re exhausted, your training feels harder than it should, and something still feels off. Iron deficiency is incredibly common in female endurance athletes and if ferritin isn’t being checked, you could be missing a really important piece of the puzzle. Today on the Endurance Eats Podcast, we’re talking about iron deficiency in endurance athletes, particularly female athletes. I’m joined by Dr. Cory Dugan, a postdoctoral research fellow at the LSU Pennington Biomedical Research Center and a researcher in iron deficiency and women’s health. Cory earned his PhD from the University of Western Australia, where his work focused on iron deficiency management and treatment in active females. My goal with this episode, along with my three-part ferritin series on Substack, is to give you the knowledge and language you need to better advocate for yourself at your doctor’s office. We’re breaking down what ferritin actually tells us, why hemoglobin alone doesn’t give us the full picture, why female endurance athletes are especially vulnerable to low iron stores, and what we actually know about iron deficiency, fatigue, and athletic performance. Because being exhausted all the time shouldn’t automatically get written off as “normal.” What You’ll Learn The difference between iron deficiency, iron deficiency without anemia, and iron deficiency anemia and why knowing the difference matters Why your hemoglobin can look completely normal while your iron stores are already running low Why ferritin is one of the most important numbers to understand when you’re looking at iron status Why there’s still so much disagreement around what counts as “low” ferritin Why Cory advocates for looking beyond the traditional ferritin cutoff, especially in athletes How hard training and inflammation can affect ferritin and potentially make your results harder to interpret Why female endurance athletes have so many overlapping risk factors for iron deficiency, inclu...

70: What’s Not Being Said About Women’s Sports (ft. pro athletes Dakotah Popehn, Chelsea Sodero, Cécile Lejune)

Sep 9, 2026 16 min

What does it actually mean to be a woman in endurance sports right now? I’ve been thinking about this episode for more than a year, and I knew I didn’t want it to be another conversation focused only on the challenges women face. So I asked three incredible professional female endurance athletes the same four questions and their answers went in directions I think we all need to hear. Because what our bodies can do is a whole lot more interesting than what they look like. In this special episode of the Endurance Eats podcast, I’m bringing together three professional athletes from three different corners of endurance sport: Olympic marathoner Dakota Popane, 2022 IRONMAN World Champion Chelsea Sodaro, and professional gravel cyclist Cecile Lejeune. We talk about what they love about being women in sport, how they wish we talked about female athletes differently, the conversations our sports still aren’t having enough, and what they want the next generation of girls and women to know about performance and body image. We also get into the media’s fixation on female athletes’ bodies, the need for more women-specific sports research, motherhood and professional sport, athletic longevity, and why preserving the joy of sport matters. These are three very different perspectives and that’s exactly what makes this conversation so good. What You’ll Learn Why getting beaten by a woman should never be treated as an insult and what that attitude says about the way we still view women’s performance What Dakota, Chelsea, and Cecile genuinely love about being women in endurance sports Why the conversation around female athletes needs to move beyond weight and appearance and toward performance, preparation, tactics, and mindset What the coverage of the 2025 Tour de France Femmes revealed about the way we talk about women’s bodies in elite sport Why women-specific research still has a long way to go and why better research matters for athletes at every level How pregnancy, motherhood...

69: The Food and Sleep Connection: What the Science Says

Sep 2, 2026 43 min

What if eating better could actually help you sleep better and sleeping better could make it easier to fuel your body well? It turns out these two things are way more connected than most athletes realize. And if you’ve ever noticed that you’re absolutely ravenous after a terrible night of sleep…there’s a reason for that. In this episode, I’m joined by nutrition and sleep researcher Marie-Pierre St-Onge to dig into the fascinating, bi-directional relationship between sleep and nutrition. Marie-Pierre’s background is in nutrition, and her research explores how sleep duration, diet quality, meal timing, and other lifestyle factors influence energy balance and cardiometabolic health. She’s also the co-author of Eat Better, Sleep Better. And I loved this conversation because it confirms something my team and I see with our endurance athletes all the time: when we improve how an athlete fuels during the day, sleep often improves right along with it. We talk about what happens to hunger when you’re sleep deprived, why eating more earlier in the day may benefit both sleep and metabolic health, and what athletes with evening workouts can do when training and bedtime are uncomfortably close together. We also get into magnesium, tart cherry juice, melatonin, sleep trackers, women’s hormonal changes, and why your watch’s sleep score shouldn’t necessarily dictate how you feel about your day. What You’ll Learn Why sleep and nutrition have a bi-directional relationship, meaning poor sleep can change how you eat, while what you eat may also affect how well you sleep What happens to hunger and satiety hormones when you’re sleep deprived and why you may legitimately feel hungrier after a rough night Why overeating after several nights of poor sleep isn’t necessarily a willpower problem and what I want you to get curious about instead What researchers found when people restricted their sleep by about 90 minutes for six weeks Why a higher-quality diet with more fruits, vegetables, fib...

68: Losing Weight During Race Season? What These Sports Dietitians Think

Aug 26, 2026 41 min

If your stomach always seems to betray you on race day, your gel might not actually be the problem. GI issues can come from how hard you're racing, what you ate the day before, dehydration, caffeine, nerves, travel, hormones, or even how you're carrying your fuel. In this episode, we’re breaking down the surprisingly long list of things that can send your gut sideways—and what you can do before race day to lower the odds of an emergency porta-potty stop. In this episode, Hanna, Mary, and I dig into why athletes experience nausea, reflux, cramping, loose stools, and other GI problems during endurance events and how we troubleshoot them with our athletes. We talk about everything from pre-race nerves and racing harder than you train to carb loading, fiber, caffeine, hydration, travel, hormones, and underlying physiological issues. Most importantly, we explain why there’s no one-size-fits-all solution. Your best defense is practicing your strategy, paying attention to patterns, and creating a race-day plan that works for your gut. What You'll Learn Why your race pace—not your sports nutrition—might be behind your GI issues How nerves and adrenaline can completely change your appetite and ability to tolerate food Why B and C races—or full race-day simulations—can expose fueling problems before your A race How to practice fueling during hard efforts instead of always taking nutrition during recovery periods Why carb loading can backfire when fiber, fat, or fructose gets too high The surprisingly important connection between coffee, caffeine, and your pre-race bathroom schedule Why dehydration can wreak havoc on your gut during longer endurance events How travel, time zones, late race starts, and disrupted routines can change your digestion Why blindly copying a pro athlete’s caffeine or electrolyte strategy can be a recipe for trouble When persistent GI problems may have nothing to do with nutrition—and when it’s time to involve your healthcare team Resources Mentioned...

67: DIY Sports Fuels: Make Your Own Hydration Mixes, Gels & Electrolyte Drinks for Less

Aug 19, 2026 19 min

Sports fuel has come a LONG way, and we love that endurance athletes have more options than ever. But if you’re training for long-course triathlon, cycling, running, or another high-volume endurance sport, you also know how quickly those gels, drink mixes, and hydration products can add up. So… can you just make your own? In this episode, Alex Larson is joined by sports dietitian Mary Wirtz to nerd out on all things DIY sports fuel. We’re breaking down what actually goes into high-carb drink mixes, why the ratio of glucose to fructose matters, and how athletes can customize their own fuel based on carbohydrate and sodium needs. We also talk about one of the biggest reasons athletes are experimenting with homemade sports nutrition: cost. One athlete they work with calculated his homemade mix at just $0.85 per 100 grams of carbohydrates, compared with several dollars per serving for many commercial sports fuel products. But cheaper doesn’t automatically mean better. DIY fuel takes planning, accurate measuring, and a good understanding of your individual fueling needs. Sometimes paying for the convenience of pre-made packets is absolutely worth it, especially on race day. In this episode, we cover: What to look for in high-carb sports drink mixes Why combining glucose and fructose can help athletes absorb more carbohydrates How the wrong carbohydrate balance may contribute to GI issues during long endurance events Why some athletes combine high-carb mixes with electrolyte products How to DIY a sports drink using maltodextrin or dextrose, fructose, and sodium citrate The 2:1 and 1:0.8 glucose-to-fructose ratios Why you’ll want a food scale if you’re making your own sports fuel How much money DIY sports nutrition could potentially save The pros and cons of homemade fuel versus pre-packaged products How to make DIY sports gels using high-carb drink mix, maple syrup, or other options Creative hydration ideas including electrolyte popsicles, cherry recovery soda, and a fro...

66: Why Your Stomach Hates You On Race Day, And What To Do About It

Aug 12, 2026 25 min

GI issues can derail a race fast, but your gel isn’t always the problem. In this episode of Endurance Eats, Alex Larson is joined by Team ALN dietitians Mary and Hanna to break down the many factors that can contribute to race-day stomach issues, from nerves and pacing to hydration, caffeine, fiber, travel, and hormones. They share real athlete examples and explain why practicing your full race-day routine can help you troubleshoot issues before your A race. In this episode, you’ll learn: How race-day nerves can impact appetite and digestion Why racing harder than you train can cause GI issues How fiber, fat, caffeine, and hydration affect your gut Why carb loading should be practiced before race weekend How travel, hormones, and changes in routine can play a role When persistent GI issues may be about more than nutrition The takeaway: before blaming your sports fuel, look at the full picture. Your pacing, hydration, pre-race nutrition, nerves, and routine all play a role in how your gut performs on race day. 00:00 Introduction to Race Nutrition and Gut Health 00:40 Anticipating Race Day Issues and Outliers 01:19 Race Day Simulation and Carb Loading Tips 02:08 Personalized Nutrition and Managing Nervous Stomachs 03:25 Handling Race Day Anxiety and Expectations 04:43 Process Goals vs. Outcome Goals in Racing 05:57 Managing Gut Issues During High-Intensity Efforts 07:19 Gut Training and Hydration Strategies 08:30 Pre-Race Nutrition and Avoiding Bloating 09:41 Travel, Routine, and Race Day Planning 11:19 Hormonal and Physiological Factors Affecting Digestion 13:20 Caffeine's Role in Race Day Gut Issues 15:14 Adjusting Nutrition for Hormonal Changes 17:23 Psychological Aspects of Race Nerves 19:43 Structural and Physiological Causes of Gut Problems 22:29 Race Day Planning and Routine Optimization 24:45 Hydration and Fueling Logistics 26:43 Winging It vs. Planning in Race Nutrition 27:38 Working with Healthcare Professionals for GI Issues 28:40 Structural Causes of Re...

65: Training for Life: Dr. Rachel Goldman on Stress Management, Body Image and Getting Out of Your Own Way

Aug 5, 2026 48 min

What if becoming a better athlete had less to do with pushing harder and more to do with changing the way you think? In this episode, Alex Larson sits down with clinical psychologist and author Dr. Rachel Goldman to explore the mental side of endurance sports. From perfectionism and body image to stress, flexibility, and the pressure athletes place on themselves, this conversation dives into the psychology that shapes both performance and well-being. Dr. Rachel shares why so many endurance athletes get caught in all-or-nothing thinking, how chronic stress impacts both the mind and body, and why learning to adapt, rather than striving for perfection, can help you perform better over the long term. Together, Alex and Dr. Rachel discuss practical mindset shifts that can help athletes navigate training through busy seasons of life without losing sight of what matters most. Whether you're training for your next race, balancing family and work, or simply trying to build a healthier relationship with food and exercise, this episode offers practical tools to help you move forward with greater confidence and compassion. Why endurance athletes are especially prone to all-or-nothing thinking How chronic stress affects performance, recovery, and overall health The difference between a fixed mindset and a growth mindset in training Why flexibility often leads to greater long-term success than perfection How social media influences body image and athletic identity Practical ways to reframe comparison and quiet negative self-talk Why fueling for performance requires both physical and psychological flexibility How to define your own "healthy, happy weight" instead of chasing a number on the scale The importance of viewing food as fuel while maintaining a balanced relationship with eating Why "training for life" may be the healthiest approach to both sport and everyday living Follow Dr. Rachel on social media: https://www.instagram.com/drrachelnyc/ Website: https://www.drrachelnyc...

64: Elevated Blood Sugars in Endurance Athletes: Is It Pre-Diabetes or Under-Fueling?

Jul 29, 2026 22 min

Blood sugar has become a hot topic, but what does it actually mean for endurance athletes? Should you be worried about glucose spikes, or are they simply part of fueling well for performance? In this episode of Endurance Eats, Alex Larson and Team ALN dives into the science of blood sugar regulation in endurance athletes. They explore how exercise changes glucose responses, why blood sugar isn't something to fear, and how athletes can make sense of the growing popularity of continuous glucose monitors (CGMs). You'll also learn when blood sugar data can be useful, when it can be misleading, and why context matters when interpreting glucose trends. Rather than chasing perfectly flat blood sugar, this conversation highlights how strategic fueling supports both performance and overall health. Whether you're curious about CGMs, managing energy during long training sessions, or simply want a better understanding of how your body uses carbohydrates, this episode offers practical, evidence-based guidance. This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading Insulin Episode Mentioned Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’...

63: Hormones and Menopause: What Active Woman Needs to Know with Dr. Carla DiGirolamo

Jul 22, 2026 48 min

Female athletes have unique nutrition and health needs, especially as hormones begin to shift during midlife. In this episode, Alex Larson, registered dietitian, sits down with Dr. Carla DiGirolamo to discuss hormonal health, lab interpretation for active women, hormone therapy, and the body composition changes that can occur during perimenopause and menopause. They also explore hypothalamic amenorrhea, GLP-1 medications, and practical strategies to help female athletes support both performance and long-term health. 00:00 Living the Dream: A Journey into Nutrition and Athletics 05:12 Bridging the Gap: Athletic Women and Hormonal Health 11:09 Understanding Hormones: The Key to Athletic Performance 19:46 Interpreting Lab Results: An Athletic Perspective 22:48 Hormone Therapy: Trends and Conversations in Athletics 23:16 The Rise of Hormone Awareness 28:11 Understanding Hormone Therapy and Athletic Performance 34:00 Navigating Amenorrhea and Dysmenorrhea in Athletes 36:33 Body Composition Changes in Midlife Women 42:46 Exploring GLP-1 Medications in Female Athletes About Dr. Carla D Dr. Carla DiGirolamo is an OBGYN specializing in women's hormonal health and performance. She helps active women navigate every stage of life, from menstrual health and amenorrhea to perimenopause and menopause, using evidence-based strategies to support both athletic performance and lifelong health. Website: https://www.drcarlad.com/ Blog: https://www.drcarlad.com/blog/ Instagram: dr_carla_d This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with say...

62: Mid Season Fuel: Dealing with Evening Sugar Cravings Part 2

Jul 8, 2026 11 min

If you've ever found yourself reaching for sweets even when you're not physically hungry, you're not alone. Sugar cravings aren't simply about lacking willpower. They're often your body's way of signaling that something deeper is going on. In this episode of the Endurance Eats Podcast, sports dietitian Alex Larson breaks down the many reasons you may be craving sugar or struggling with overeating. We talked about last week underfueling, but this week, we are diving deeper! From medications and medical conditions to emotional stress, lack of sleep, and fueling habits, you'll learn why these cravings happen and what you can do about them. Whether you're an endurance athlete looking to optimize performance or someone trying to build a healthier relationship with food, this episode will help you better understand your body's cues instead of fighting against them. In This Episode, You'll Learn: Why sugar cravings aren't always about self-control How certain medications can increase appetite and cravings Medical conditions that may contribute to overeating The connection between stress, emotions, and eating habits How poor sleep and fatigue impact hunger hormones When binge eating disorder may be part of the picture The role alcohol and other substances can play in appetite regulation Practical strategies to identify your personal triggers and respond with intention 00:00 Understanding Sugar Cravings in Athletes 02:50 Exploring Underlying Medical Conditions 04:41 The Impact of Emotional Eating 09:00 Addressing Binge Eating Disorder 10:19 Influence of Substances on Appetite This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutriti...

61: Mid Season Fuel: Dealing with Evening Sugar Cravings

Jun 25, 2026 9 min

If you find yourself standing in the pantry every night looking for something sweet, you're not alone. But what if those cravings aren't about a lack of self-control? In this episode of Endurance Eats, Alex Larson breaks down one of the biggest misconceptions about evening sugar cravings. Instead of blaming willpower, she explains how underfueling throughout the day often leaves your body searching for quick energy at night. You'll learn why restrictive eating, skipped meals, and not eating enough carbohydrates or protein can set you up for intense nighttime cravings, especially if you're an active person or endurance athlete. In this episode, you'll learn: Why nighttime sugar cravings are often a sign you're not eating enough during the day How underfueling impacts your energy, recovery, and hunger hormones Common nutrition mistakes that lead to late-night snacking Simple ways to fuel consistently so you feel satisfied all day Practical strategies to reduce cravings without cutting out your favorite foods If you're tired of feeling like you're "failing" every evening, this episode will help you understand what your body is really asking for and how to respond with confidence. Tune in for practical nutrition advice that helps you fuel better, recover stronger, and build sustainable eating habits that support both your performance and your everyday life. 00:00 Understanding Sugar Cravings 08:40 Strategies to Combat Evening Cravings This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! T...

60: Mid Season Fuel: Fueling Stage Races with Serena Bishop Gordon

Jun 10, 2026 33 min

Stage races are a unique challenge. Unlike a one-day event where you can leave everything out on the course, stage racing requires balancing performance, recovery, and consistency over several consecutive days. In this episode, Alex sits down with Serena to break down the key nutrition, hydration, sleep, and training strategies that help athletes show up ready to perform day after day. Whether you're preparing for your first stage race or looking to improve your recovery between stages, this conversation is packed with practical tips you can start implementing now. In This Episode, We Discuss: Why Stage Racing Requires a Different Approach The Nutrition Priorities for Stage Racing Hydration Strategies That Support Performance Recovery Between Stages The Importance of Sleep Training for the Demands of Multi-Day Racing 00:00 Introduction to Mountain Biking Skills 02:47 The Journey of Identity and Self-Discovery 05:36 Challenges of Stage Racing 08:19 Nutrition Strategies for Stage Races 11:00 The Importance of Recovery and Sleep 13:56 Traveling and Time Zone Adjustments for Races 17:55 Adapting to New Time Zones 20:42 Morning Routines for Stage Races 24:18 Common Fueling Mistakes in Stage Racing 27:51 Prioritizing Nutrition in Stage Racing 31:52 Training for Stage Races 36:17 Special Blend Gravel Camps Guest Bio: Serena Bishop Gordon is a professional off-road cyclist, endurance coach, and founder of Special Blend Gravel. With more than a decade of elite racing experience, including standout performances at Unbound XL, Oregon Trail Gravel Stage Race, Cape Epic, Breck Epic, and international UCI cyclocross events, Serena has established herself as one of the sport's most versatile and resilient athletes. Passionate about helping others thrive on and off the bike, she leads camps, coaching programs, and community initiatives that empower athletes through a person-first approach to performance, connection, and long-term growth. Links for Guest: https://www.serenabis...

59: Mid Season Fuel: Fueling Athletes Post-Bariatric Surgery and/or on Peptide Meds

May 27, 2026 22 min

What happens when endurance sports and bariatric nutrition intersect? In this episode, Alex sits down with Kim Tirapelleto explore the unique challenges and opportunities facing post-bariatric athletes. From fueling long training sessions to maintaining muscle mass and navigating GLP-1 medications, this conversation highlights why individualized nutrition strategies matter more than ever. Kim breaks down the different types of bariatric surgeries, explains how digestion and absorption can impact performance, and shares practical strategies endurance athletes can use to fuel well without overwhelming their systems. Whether you work with bariatric athletes, are one yourself, or simply want to better understand this growing area of sports nutrition, this episode offers a thoughtful and evidence-informed perspective. In This Episode, We Cover: The differences between sleeve gastrectomy and Roux-en-Y gastric bypass Why fueling strategies need to be individualized post-surgery How endurance athletes can approach carb loading after bariatric procedures Sports nutrition products and fuels that may be better tolerated The impact of GLP-1 medications on appetite, recovery, and performance Strategies for preserving muscle mass while training and losing weight Research gaps in bariatric sports nutrition and where the field is headed 00:00 Introduction to Bariatric and Sports Nutrition 02:55 Understanding Bariatric Surgeries 05:45 Nutritional Considerations for Endurance Athletes 08:41 Sports Fuels and Their Impact 11:14 Carb Loading Strategies for Bariatric Athletes 14:04 The Role of GLP-1 Medications 16:57 Maintaining Muscle Mass Post-Surgery 19:45 Conclusion and Resources Guest Bio: Kim Tirapelle is a registered dietitian specializing in bariatric and sports nutrition, with a focus on helping active individuals fuel confidently after weight loss surgery. Through her work with endurance athletes and post-bariatric clients, she combines evidence-based nutrition strategies w...

58: Mid Season Fuel: Marathon Nutrition, Race Day GI Issues & Fueling Strategies Answered

May 13, 2026 15 min

If your long runs suddenly feel harder, your stomach is acting up mid-workout, or your energy crashes halfway through training, this episode with Alex Larson is your mid-season nutrition reset button. 🏃‍♀️⚡ Instead of a full deep-dive marathon nutrition masterclass, this episode focuses on the practical fueling adjustments runners should be making during the middle of a training cycle, when fatigue starts stacking up and fueling mistakes become more obvious. Alex answers common runner questions around: Timing gels earlier to prevent energy dips Carb loading before big training runs and races Natural fuel options like maple syrup Managing acid reflux and GI issues during runs Hydration mistakes runners make mid-season What to eat before and after long runs for better recovery 00:00 Introduction and episode overview 00:33 Understanding insulin response and energy boosts from gels 01:55 Strategies to prevent energy lows and delay fatigue 03:16 The role of carb loading in marathon performance 04:13 Using natural fuels like maple syrup for endurance 07:21 Managing acid reflux and GI issues during races 09:14 Addressing vomiting and gut issues during races 12:00 Post-race nutrition and hydration tips 14:16 Pre-race dinner and race morning nutrition 15:37 Final tips for race day fueling and hydration This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! You can learn more at ⁠alexlarsonnutrition.com⁠. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Reso...

57: Flip The Mic: Getting to Know the Dietitian Behind Endurance Eats

Apr 29, 2026 46 min

In this episode of Endurance Eats, Alex Larson flips the mic and has her team of dietitians interview her! She shares her journey from horseback riding to endurance sports and how that evolution shaped her approach to training and nutrition. She breaks down the importance of patience, consistency, and building a strong foundation instead of chasing quick results. Alex also highlights how community and support play a key role in staying motivated and progressing over time. On the nutrition side, she shares her fueling philosophy, including how to approach daily nutrition, race-day strategy, and common mistakes endurance athletes make. This episode is a great way to learn more about the brains behind Endurance Eats podcast 00:00 Introduction and Rapid Fire Questions 02:30 Alex's Athletic Journey and Community in Sports 05:14 Transitioning to Endurance Sports 08:11 Lessons Learned from Endurance Sports 11:05 Training with a Coach and Balancing Life 13:40 Nutrition and Strength Training Challenges 16:30 Upcoming Races and Goals 19:20 Bucket List Races and Future Aspirations 22:02 Nutrition Focus: Iron Levels and Supplements 30:24 Nutritional Supplements and Preferences 31:25 Exploring Favorite and Least Favorite Products 33:21 Hydration Strategies and Gels 35:02 Sodium Bicarbonate and Performance 40:28 Unwinding and Balancing Life 45:43 Future Projects and Substack Launch 52:19 Rapid Fire Questions and Fun Insights This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned...

56: Chelsea Sodaro on Fueling, Motherhood, and Winning at Kona 18 Months Postpartum

Apr 22, 2026 44 min

On this episode, professional triathlete Chelsea Sodaro shares an honest look at her return to elite racing after becoming a mom, offering a powerful perspective on what it really takes to balance motherhood and high-performance sport. Chelsea dives into the physical and mental challenges of postpartum training, from rebuilding strength and endurance to navigating shifting identity and expectations as both an athlete and a parent. She also opens up about the role of nutrition in postpartum recovery and endurance performance, along with how her relationship with body image has evolved through pregnancy, motherhood, and elite competition. Throughout the conversation, Chelsea highlights the importance of support systems for women in sport, advocating for better resources, visibility, and conversations around postpartum athletes. Her story is one of resilience, adaptability, and choosing to lean into hard things, even when the path forward isn’t clear. If you’re a runner, triathlete, or endurance athlete navigating postpartum training—or simply looking for inspiration to keep showing up, this episode delivers both practical insight and a refreshing, real-world perspective. 00:00 Introduction and Personal Connection 01:30 Postpartum Journey of an Athlete 05:38 Mental Health Challenges and Societal Pressures 09:30 Returning to Competition After Motherhood 13:06 Nutritional Demands and Energy Deficiency 18:09 Surprising Aspects of Postpartum Experience 21:11 Resilience and Mental Strength Post-Baby 23:54 Body Image and Media Representation 29:32 Media Expectations and Personal Identity 31:15 Nutrition Journey: From Early Mistakes to Mastery 34:52 Transitioning to Triathlon: Fueling for Success 37:38 The Low Carb Experiment: Lessons Learned 45:36 The Power of 'Yes': Embracing Challenges 49:17 Motherhood and Endurance Sports: A New Perspective About Chelsea INSTAGRAM Chelsea Sodaro is a professional triathlete, endurance athlete, and mother known for her powerful comeback...

55: Does Heat Training Actually Make You Faster?

Apr 15, 2026 32 min

What if the secret to better endurance wasn’t just more miles… but more heat? In this episode of Endurance Eats, we sit down with Brett Ely to break down the science of heat acclimation and how athletes can use it to unlock real performance gains. From smarter protocols to surprising recovery benefits, this conversation goes beyond the “just sweat more” advice and into what actually works. Whether you’re training for summer races, dealing with hot climates, or looking for an extra edge, this episode gives you practical, research-backed strategies you can start using right away. 00:00 Introduction to Heat Acclimation 01:58 Understanding Heat Acclimation 06:54 Effective Heat Acclimation Protocols 10:57 Maintaining Heat Acclimation Benefits 13:02 Heat Acclimation and Performance 18:53 Gender Differences in Heat Acclimation 23:09 Caffeine and Performance in Heat 28:48 Recognizing Heat Stress 29:25 Future Research Directions About Brett Ely Dr. Brett Ely is an exercise physiologist and researcher specializing in heat acclimation, thermoregulation, and endurance performance. As a faculty member at Providence College, her work focuses on how athletes adapt to heat and how those adaptations can improve performance and recovery. She’s known for turning complex science into practical strategies athletes can actually use. ⁠Providence College⁠ ⁠Google Scholar with Brett Ely's Studies⁠ This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Co...

54: Fueling Young Athletes: A Guide for Sports Parents

Apr 8, 2026 37 min

In this episode, we explore how parents can support their children's nutritional habits and body image with insights from registered dietitian Nicole Cruz, especially athlete children who really want to fuel well. Whether you're managing picky eaters, encouraging variety, or addressing body image concerns, Nicole offers practical guidance rooted in compassion and evidence-based strategies. 00:00 - Introduction & episode overview 02:00 - Parental role in shaping kids' food relationships 04:15 - Talking about food without shame or guilt 06:00 - Encouraging variety through positive language 08:20 - Impact of sports and activity on feeding strategies 10:00 - Navigating picky eating and food preferences 12:30 - Language to promote autonomy and balance 14:00 - Labels and food categories parents should avoid 16:30 - Addressing body image concerns in children and teens 18:50 - How to respond when kids comment negatively about their bodies 21:00 - Supporting teens in developing a healthy relationship with food 23:00 - Repairing mistakes and open communication in parenting 26:00 - Addressing truth about children's nutritional needs vs. adult standards 28:00 - Hydration, electrolytes 30:00 - Protein needs for kids compared to adults 33:00 - Practical tips for evaluating and supporting children's nutrition 36:00 - Reducing parental stress: trusting your child's inner cues 39:00 - Resources and guidance for ongoing support Connect with Nicole: https://nicolecruzrd.com This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.c...

53: 5 Reasons Why Athletes Aren’t Seeing Body Comp Results

Apr 1, 2026 34 min

If you’ve ever felt confused about what it actually takes to change your body composition as an athlete… this episode is for you. In this conversation, we’re breaking down the real strategies behind building muscle, improving performance, and navigating nutrition without falling into the trap of chasing unrealistic expectations. Alongside Mary and Hanna, we’re getting honest about what works, what doesn’t, and what most athletes get wrong when it comes to fueling their goals. Because body composition isn’t just about eating less or training more. It’s about understanding your body, supporting your training, and zooming out enough to play the long game. In this episode, we cover: What body composition actually means (and why the scale doesn’t tell the full story) The biggest mistakes athletes make when trying to “lean out” How underfueling impacts performance, recovery, and long-term progress Practical nutrition strategies to support muscle gain and fat loss The role of consistency, patience, and realistic expectations How to shift your mindset away from quick fixes and toward sustainable progress Whether you’re in a season of performance, rebuilding, or just trying to feel stronger in your body, this episode will help you cut through the noise and focus on what truly matters. 00:00 Introduction to Body Composition and Athlete Nutrition 05:42 The Impact of Nutrition on Body Composition 11:43 Understanding Weight Fluctuations and Body Composition 17:29 The Role of Consistency in Nutrition and Body Composition 18:51 Understanding Nutrition Variables 22:25 Creating Weekend Routines for Success 26:16 Estimating Food Intake Accurately 30:09 Setting Realistic Body Composition Goals 33:39 Bridging Knowledge and Implementation This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athlete...

52: 10,000 Calories a Day: Fueling the Tour Divide with Jens Van Roost

Mar 25, 2026 27 min

In this episode, Jens Van Roost shares his experiences with the Tour Divide, a grueling self-supported bike race spanning from Canada to Mexico. He discusses the challenges of the race, his preparation and training strategies, nutrition and fueling methods during the race, and the recovery process afterward. Jens also reflects on his future plans and the importance of maintaining a love for cycling beyond competitive racing. 00:00 Introduction to Bike Touring and the Tour Divide 04:18 The Challenge of the Tour Divide 08:50 Preparation and Training for the Tour Divide 13:05 Nutrition and Fueling Strategies 17:32 Recovery After the Tour Divide 22:13 Future Plans and Reflections on Bike Touring Guest Information: Jens Van Roost is a Belgian endurance cyclist and bikepacking athlete known for pushing the limits of ultra-distance racing. He gained international recognition with a standout 2nd-place finish at the 2025 Tour Divide, completing the grueling 2,700-mile route across North America in just over 13 days. Jens shares his adventures through long-distance rides, self-supported racing, and exploration-focused cycling, inspiring a growing audience with his resilience, simplicity, and love for the ride. Instagram: https://www.instagram.com/jens_van_roost/ Strava: https://strava.app.link/qZlt5EqkF1b This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE 10 Day Protein...

51: REDS: The Underfueling Problems Athletes Can Miss

Mar 18, 2026 48 min

In this episode, Alex Larson welcomes Rebecca McConville, a sports dietitian specializing in energy availability and the concept of Relative Energy Deficiency in Sport (RED-S). Rebecca explains RED-S as a mismatch between energy intake and expenditure, likening it to a financial model where insufficient calories lead to the depletion of the body's energy reserves. She emphasizes the importance of recognizing the signs of RED-S, which can manifest as fatigue, hormonal changes, and performance issues, and discusses the misconceptions surrounding it, particularly in the context of both male and female athletes. The conversation also touches on the role of diet culture in influencing athletes' eating behaviors and the need for a holistic approach to nutrition and health in sports. 00:00 Introduction to RED-S and Its Importance 02:39 Misconceptions and Recognition of RED-S 10:06 Identifying Red Flags for RED-S 17:31 Intentional vs. Accidental Under-Fueling 23:52 Differences in RED-S Presentation Across Age Groups 25:32 Approaching Healthcare Providers for RED-S Assessment 25:44 Understanding REDS and Finding the Right Provider 26:35 The Importance of Comprehensive Blood Work 28:22 The Impact of Nutrition on Health and Performance 31:05 Strategies for Recovery from REDS 33:42 Recognizing Red Flags in Athletes 41:24 Practical Tips for Coaches and Athletes 44:40 Lazy but Effective Fueling Wins for Busy Athletes 45:45 Demonizing Food: What Athletes Should Stop Doing Guest Information: Rebecca “Becca” McConville, MS, RD, LD, CSSD, CEDS is a board-certified sports dietitian, eating disorder specialist, author, and speaker who helps athletes fuel for both performance and long-term health. A lifelong athlete herself, Becca specializes in helping endurance athletes navigate underfueling, RED-S, and the complex relationship between food, body image, and performance so they can train and compete sustainably. FIND BECCA ONLINE: 🌐 Website: https://beccamcconville.com 📸 Instagra...

50: Ask the Dietitians: Fat Intake, Race Recovery & Religious Fasting

Mar 11, 2026 33 min

In this Q&A episode, registered dietitian Alex Larson and the ALN team answers questions from the community about three topics endurance athletes ask about constantly: How much fat athletes actually need and what does this look like What post-race recovery should look like nutritionally and why is it important (Should you be headed to that post race beer tent?) How religious fasting can work while training These are real questions submitted by athletes navigating training cycles, races, and everyday life. If you’ve ever wondered whether fat intake affects performance, what to eat after a race, or how to manage nutrition during fasting periods, this episode breaks it down in a practical, athlete-friendly way. 00:00 Introduction and Episode Overview 01:06 Understanding Fats: Good vs Bad 01:58 Types of Dietary Fats and Recommendations 03:04 Sources of Heart-Healthy Fats 04:26 Saturated and Trans Fats: What to Limit 06:22 Managing Fat Intake for Body Composition 08:30 Fats, Hunger, and Hormonal Balance 10:31 Long-Term Health and Recovery Focus 12:36 Post-Race Recovery: Priorities and Timing 14:48 Post-Race Nutrition: What to Eat and Drink 16:15 Emergency Nutrition for Endurance Events 18:38 Impact of Antioxidants and Supplements on Recovery 20:55 Inflammation, Adaptation, and Recovery Strategies 23:04 Hydration: How Much and When 26:09 Celebration and Moderation Post-Race 28:04 Fasting and Athletic Performance: Best Practices 30:59 Supporting Athletes During Religious Fasts 35:12 Closing Remarks and Episode Summary This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Th...

49: Nutrition Priorities for Masters Athletes with Dr. Phil Chilibeck

Mar 4, 2026 24 min

What actually changes for endurance athletes after 40? In this episode of Endurance Eats, Alex sits down with Dr. Phil Chilibeck to break down the unique nutrition and training needs of masters athletes, especially runners and cyclists looking to stay strong for the long haul. In This Episode, We Cover: 🦴 Bone health & endurance sportsWhy strength training becomes essential with age, differences in bone density between cyclists and runners, and when a DEXA scan makes sense. 💪 Strength training for longevityWhy lifting is critical for maintaining muscle, performance, and skeletal health. 🍗 Protein needs for masters athletesWhy athletes over 40 may need more protein and how to distribute it throughout the day. 🍷 Alcohol, medications & bone densityLifestyle factors that can quietly impact bone health and recovery. 🥣 Pulses, supplements & smart fuelingThe role of lentils, beans, and targeted supplements in supporting performance and long-term health. If you’re an endurance athlete over 40, this episode will help you train smarter, protect your bones, and fuel in a way that supports performance now and decades from now. 🎧 Listen in and future-proof your endurance. 00:00 Introduction to Masters Athletes and Nutrition 01:20 Physiological Changes in Masters Athletes 04:29 Nutrition Needs for Endurance Athletes 07:49 Bone Health Considerations for Endurance Athletes 10:45 Impact of Cycling on Bone Density 12:34 Collagen Supplementation: Myths and Realities 14:08 Importance of Bone Density Testing 20:21 Cardiac Health and Blood Pressure Monitoring 24:19 Strength Training Recommendations for Masters Athletes 26:33 Supplement Safety for Athletes with Cardiac Concerns 29:51 The Role of Pulses in Endurance Nutrition 34:55 Final Advice for Masters Athletes This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nu...

48: Low Motivation: Here’s How To Stay On Track with Nutrition

Feb 25, 2026 37 min

In this conversation, the ALN team discusses the importance of creating sustainable health routines that accommodate the fluctuations in motivation and life stressors. They emphasize the need for flexibility in discipline, the significance of a supportive food environment, and practical strategies for managing nutrition during low motivation periods. The conversation also highlights the importance of setting realistic goals, understanding the impact of stress on appetite, and the value of default meals and meal planning. Overall, the discussion aims to inspire athletes to approach nutrition with a mindset of curiosity and adaptability. 00:00 The Role of Motivation in Health and Nutrition 05:40 Creating a Low Motivation Nutrition Plan 12:05 Defining Minimal Baseline Targets 19:19 Decision-Making in Nutrition 19:57 Convenience in Nutrition 22:35 Balancing Nutrition with Busy Lives 25:49 The Skill of Eating Well 28:59 Planning Ahead for Nutrition 30:15 Consistency Over Perfection 31:59 Curiosity in Nutrition 34:28 Fueling Workouts Effectively This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Athlete Fueling Guide Supergoop Alex talks About Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions?...

47: Dakotah Popehn: The Road to the Paris Olympics

Feb 18, 2026 35 min

In this candid conversation, Dakotah Popehn shares her journey from hockey goalie to Olympic Trials marathoner, but the heart of this episode goes deeper than training. She opens up about how disordered eating can spread through women’s teams “like cancer,” quietly shaping what athletes believe is normal. While that culture swirled around her, Dakotah kept her head down and stayed hungry to compete, not to shrink. She discusses fueling for performance, adapting to different race climates, preparing for the Olympic Trials, and why her future plans and goals as a 2024 Olympian. 00:00 Introduction and Minnesota Pride 02:52 Training Preferences and Cold Weather Gear 05:46 Transition from Hockey to Running 08:37 Long-Term Growth and Injury Prevention 11:24 The Olympic Dream and Career Aspirations 14:25 Nutrition and Fueling Mistakes 16:52 Fasted Running and Its Implications 20:35 Navigating Life as an Athlete and Professional 21:52 Heat Acclimatization for Olympic Trials 23:57 Nutrition Strategies for Endurance Racing 26:12 Carb Loading: Myths and Realities 28:35 The Emotional Journey of Competing 29:52 Training Adjustments for Paris Marathon 30:20 Pre-Race Rituals and Fueling 32:27 Taylor Swift: The Soundtrack of Training 35:30 Future Goals and Aspirations 37:56 Empowering Women in Endurance Sports Connect with Dakotah: Dakotah’s Instagram Dakotah’s Strava This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Athl...

46: Hanna Cooley’s Triathlon Journey to Kona

Feb 11, 2026 34 min

In this episode of the Endurance Eats Podcast, host Alex Larson interviews ALN dietician Hanna Cooley about her journey from a successful high school and collegiate runner to a prominent triathlete. They discuss her transition into triathlon, her experiences at Ironman Wisconsin and Kona, and the importance of nutrition in endurance sports. Hanna shares insights on her training, the challenges she faced, and how her experiences shape her approach as a dietician. The conversation also touches on the emotional aspects of racing and the future of her athletic career. 00:00 Introduction to Hanna's Athletic Journey 06:25 Transitioning to Triathlon: The Beginning 12:34 Nutrition and Training for Ironman Wisconsin 18:15 Preparing for Kona: The Road Ahead 19:55 Transformative Nutrition Insights 22:32 The Importance of Accountability in Nutrition 24:28 Race Day Preparation and Strategy 30:06 Mindset and Performance in Endurance Sports 34:56 Balancing Motherhood and Endurance Sports This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Fueling Strategies for Long Course Triathlon Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

45: Elevating Collegiate Performance: Audrey Lahammer’s Fueling Journey

Feb 4, 2026 25 min

In this episode, Alex Larson interviews Audrey Lahammer, a senior at the College of St. Scholastica, who shares her journey into cross-country skiing and biathlon. Audrey discusses the transition to collegiate athletics, the importance of fueling and recovery, and her experience working with a nutrition coach. She provides insights on meal prepping, advice for parents of student athletes, and the challenges of hydration in winter sports. Audrey also shares her goals for the upcoming season, including biathlon world trials and returning to racing after injuries. 00:00 Introduction to Audrey Lahammer and Her Journey 03:32 Transitioning to College-Level Athletics 05:01 The Importance of Fueling and Recovery 06:59 Working with a Nutrition Coach 10:49 Meal Prepping for Success 12:32 Advice for Parents of Student Athletes 17:49 Challenges of Hydration in Winter Sports 22:11 Goals for the Upcoming Season Grab your FREE Guide on Fueling as a College Athlete This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE 10 Day sample Protein Meal Plan Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

44: Carb Loading: The Free Speed You’re Missing

Jan 28, 2026 36 min

In this episode of the Endurance Eats podcast, host Alex Larson, and ALN dietitian team Mary, and Hannah discuss the essential practice of carb loading for endurance athletes. They explore the importance of nutrition leading up to race day, the benefits of effective carb loading, and practical strategies to implement it successfully. The conversation also covers common mistakes athletes make, favorite carb loading foods, and the psychological aspects of preparing for a race. The hosts emphasize the significance of planning and practicing carb loading to enhance performance and confidence on race day. 00:00 Introduction to Carb Loading for Endurance Athletes 02:47 The Importance of Nutrition Leading Up to Race Day 05:31 Understanding Carb Loading: Benefits and Strategies 08:20 When and How Much to Carb Load 11:14 Practical Tips for Effective Carb Loading 14:03 Common Mistakes and Misconceptions in Carb Loading 16:48 Favorite Carb Loading Foods and Snacks 19:36 Final Thoughts on Carb Loading and Race Day Preparation This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Carb Loading Guide Protein 10 day guide Skratch Carb Supplements CODE: ENDURANCEEATS20 for 20% off Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

43: The Science Behind Beta-Alanine and Sodium Bicarbonate with Jeff Stout

Jan 21, 2026 32 min

In this conversation, Alex Larson chats with Jeff Stout to discuss the significance of buffering supplements, particularly beta-alanine and sodium bicarbonate, in enhancing athletic performance. He explains how these supplements work to improve muscle buffering capacity, delay fatigue, and potentially enhance endurance and power in athletes. The discussion also covers the proper dosages, timing, and the importance of combining both supplements for optimal results. 00:00 Introduction to Buffering Supplements 02:03 The Role of Beta-Alanine in Muscle Buffering 04:39 Understanding Dosage and Timing for Beta-Alanine 06:33 Side Effects of Beta-Alanine: Paresthesia Explained 11:14 Evaluating the Need for Beta-Alanine in Endurance Sports 14:02 Sodium Bicarbonate: Mechanism and Benefits 15:56 Sodium Bicarbonate in Endurance Events 17:51 Modes of Sodium Bicarbonate Supplementation 29:44 Combining Beta-Alanine and Sodium Bicarbonate This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

42: Mid Season Fuel: Fueling for Threshold Tests

Jan 14, 2026 6 min

In this episode of the Endurance Eats podcast, Alex Larson discusses the importance of proper fueling for endurance athletes, particularly in relation to threshold tests. She emphasizes the need for consistent nutrition leading up to the test, the timing of caffeine intake, and the significance of viewing the test results as just one data point in an athlete's journey. The conversation aims to help athletes focus on fueling for performance gains without the stress of constant food decision-making. 00:00 Setting the Stage for Performance Goals 02:52 Fueling for Success in Threshold Tests This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

41: Mid Season Fuel: Reactive Hypoglycemia Explained

Dec 24, 2025 9 min

In this episode, Alex Larson discusses reactive hypoglycemia, a condition affecting about 8% of athletes, characterized by a sudden drop in blood sugar levels after eating. She explores the causes, symptoms, and practical strategies for athletes to prevent hypoglycemia during workouts. The conversation emphasizes the importance of nutritional timing, food choices, and monitoring blood sugar levels to enhance athletic performance and well-being. 00:00 Understanding Reactive Hypoglycemia 02:04 Strategies to Prevent Hypoglycemia 04:39 Nutritional Timing and Food Choices 07:07 Monitoring and Medical Consideration This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

40: Mid Season Fuel: Things Sports Dietitians Absolutely Love

Dec 10, 2025 28 min

In this conversation, Hannah, Mary and Alex discuss the things that as sports dietitians that they absolutely love. This varies from places to shop, easy fueling hacks, hydration tools and so much more! There are a lot of laughs in this one! This episode is brought to you by The Carb Culture Merch Shop. Head to the Carb Culture Merch shop! From now until December 6th, 2025 But I decided to keep it open just a couple more days as you guys are loving this. Get your orders in. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in. Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

39: Mid Season Fuel: Things That Make Sports Dietitians Cringe

Nov 26, 2025 29 min

In this conversation, Alex and the ALN team discuss the things that make them cringe as they work with athletes from what we are fueling with, can we fuel and change body comp and even some stories around bicarb and more. You are going to love this one! This episode is brought to you by The Carb Culture Merch Shop. Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in. You are going to LOVE these styles! Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in. You are going to LOVE these styles! Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

38: Mid Season Fuel: Complex Fueling Situations & GLP-1s

Nov 12, 2025 10 min

Welcome to another round of Mid Season Fuel where Alex Larson will be giving short episodes where she provides answers to your questions and smaller questions while she prepares season 3! This conversation delves into GLP-1 medications, their role in treating type 2 diabetes and obesity, and their effects on appetite regulation. The discussion also touches on the implications of these medications for athletes, particularly in endurance sports, and the lack of data on their combined use with physical performance. 00:00 Introduction to Endurance Nutrition 00:09 Understanding GLP-1 Medications and Nutrition 00:52 Navigating Nutrition with GLP-1 Medications Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode! Endurance Eats is brought to you by Thorne! Get all your protein and other supplements that you need to fuel well! Get 15% off here! https://www.thorne.com/u/alexlarsonnutrition

37: Behind the Mic: Alex’s Biggest Wins and Lessons in 2025

Oct 22, 2025 12 min

In this episode, Alex Larson reflects on the journey of Season Two of the Endurance Eats podcast, sharing personal updates on her life, training, and nutrition. She discusses the joy of connecting with listeners, her experiences in racing, the challenges of balancing training with family and work, and her mental health journey. Alex also highlights her coaching experience and future goals, emphasizing the importance of community and support in the endurance sports world. 00:00 Season Two Reflections 03:02 Personal Growth and Training Journey 06:10 Challenges and Mental Health 09:14 Racing Experiences and Lessons Learned 12:03 Future Goals and Projects Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Episode 15 My Last Recap Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode! Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration for optimal energy and recovery so you can train stronger, go longer, and feel your best every mile. Grab yours here! Use code ENDURANCEEATS for a discount!

36: Holiday Nutrition for Athletes: How to Enjoy and Stay on Track

Oct 15, 2025 35 min

In this conversation, the hosts discuss the challenges athletes face during the holiday season regarding nutrition and eating habits. They explore the emotional and social aspects of holiday eating, strategies for maintaining healthy habits, and the importance of mindful eating. The conversation emphasizes the need for balance between enjoyment and nutritional needs, especially during festive occasions. The hosts also share personal anecdotes and practical tips for navigating holiday meals, fueling workouts with seasonal treats, and maintaining body composition during this time. 00:00 Navigating Holiday Challenges for Athletes 02:46 Fueling Workouts with Holiday Foods 05:27 Thanksgiving and Its Unique Food Dynamics 08:10 Christmas and Hanukkah: Treats and Traditions 11:08 Mindful Eating and Body Composition During Holidays 13:42 Strategies for Maintaining Healthy Habits 16:37 Balancing Enjoyment and Nutrition 19:23 Final Thoughts on Holiday Nutrition 20:48 Nourishing Habits for the Holidays 25:23 Managing Holiday Stress and Logistics 27:43 Emotional Well-being During the Holidays 32:23 Holiday Food Traditions and Preferences 36:44 Mindfulness and Planning for the New Year Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Holiday Recipes Blog with Cookie Recipe Body composition episode Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode! Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration...

35: The Science of Gut Issues in Endurance Sports

Oct 8, 2025 45 min

This conversation delves into the common gastrointestinal (GI) issues faced by endurance athletes, exploring the various factors that contribute to these problems, including individual variability, environmental conditions, psychological stress, and nutritional strategies. Patrick Wilson shares insights from his research, emphasizing the importance of understanding one's body and the need for tailored nutrition plans to mitigate GI distress during training and competition. The discussion also highlights the role of sodium and hydration, common mistakes athletes make, and when to seek medical advice for persistent symptoms. 00:00 Understanding GI Issues in Endurance Athletes 02:47 Individual Factors Influencing GI Problems 05:24 The Role of Environmental Conditions 08:03 Psychological Impact on GI Distress 11:08 Nutritional Considerations for GI Health 16:47 Strategies for Managing GI Issues During Races 26:44 Understanding Nausea in Endurance Sports 29:16 The Role of Experience in Gut Health 30:26 Cycling vs. Running: Gut Issues Explored 32:02 Timing of Gastrointestinal Symptoms 34:22 Sodium and Electrolyte Trends in Endurance 36:13 The Science Behind Sodium Supplementation 38:08 Bloating and Digestive Distress in Athletes 42:13 When to Seek Professional Help 43:19 Golden Rules for Endurance Nutrition 45:18 Future of Endurance Nutrition Research Guest Bio: Patrick Wilson, Ph.D., R.D. is a registered dietitian and an assistant professor of exercise science at Old Dominion University whose research zeroes in on the gut challenges that endurance athletes often face. Blending expertise in nutrition, physiology, and psychology, Patrick has become a leading voice on how exercise and fueling strategies influence digestive health, performance, and comfort. He is the author of The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress — a science-based guide that helps runners, cyclists, triathletes, and coaches understand, prevent, and manage gast...

34: The Protein Episode: How Much Endurance Athletes Really Need

Oct 1, 2025 40 min

In this conversation, Alex Larson, Hannah, and Mary discuss the growing obsession with protein in the fitness community, particularly among endurance athletes. They explore the validity of this obsession, share personal experiences with protein intake, and delve into recent research suggesting higher protein needs for endurance athletes. The discussion covers various protein sources, the role of protein in recovery and mood stabilization, and practical tips for meeting protein goals. They also address the potential risks of relying too heavily on protein supplements and emphasize the importance of planning meals to ensure adequate protein intake. 00:00 Celebrating Life and Birthdays 02:26 The Protein Obsession: Valid or Not? 05:02 Personal Experiences with Protein Intake 08:01 Research Insights on Protein Needs 10:44 Protein Sources: Whey vs. Casein 13:32 The Balance of Protein and Other Nutrients 16:23 Can You Have Too Much Protein? 19:22 Practical Tips for Endurance Athletes 22:52 Starting the Day Right with Protein 24:44 Sustainable Protein Choices for Athletes 27:17 Plant-Based Protein Options 28:54 Protein Quality and Digestibility 31:42 The Role of Protein Powders 33:40 Balancing Food and Supplements 38:15 Strategies for Meeting Protein Needs 41:22 Closing Thoughts and Future Questions Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comResearch article about protein: https://pubmed.ncbi.nlm.nih.gov/40117058/Connect with Me: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode! Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Between the Miles is a t...

33: From Injury to Elite: Cécile Lejeune’s Comeback Through Gravel Cycling

Sep 24, 2025 36 min

Alex Larson interviews Cécile Lejeune, a former triathlete and runner from France who transitioned to gravel cycling in the US. They discuss Cécile's journey through endurance sports, her struggles with RED-S, and her approach to nutrition and training. Cécile shares insights on cultural differences in sports nutrition between France and the US, and her experiences with cycling teams in both regions. The conversation also touches on the importance of proper fueling, overcoming self-doubt, and the joy of embracing carbs for performance. 00:00:00 Introduction and Background 00:00:00 Struggles with RED-S 00:00:01 Transition to Cycling 00:00:01 Cultural Differences in Nutrition 00:00:02 Fueling and Nutrition Insights 00:00:03 Overcoming Self-Doubt Guest Bio and Contact Cécile Lejeune is a French professional cyclist based in the United States, competing in the 2025 Lifetime Grand Prix series. She currently rides for CCB Women’s Cycling, where she brings determination, resilience, and a love for the sport to every race. Beyond competition, Cécile is passionate about sharing her knowledge of cycling with others and offers coaching to athletes of all levels. Known for blending grit on the bike with a thoughtful approach off it, she documents her journey through training, racing, food, and life as an expat athlete. Whether she’s tackling endurance events, exploring new trails, or helping others reach their goals, Cécile embodies the spirit of adventure and community that defines modern cycling. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Instagram for Cecile https://www.instagram.com/cecilejeune/?hl=en Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I...

32: Meal Prep and Fueling Tips for Endurance Athletes with Kids

Sep 17, 2025 43 min

In this conversation, the hosts discuss the challenges and strategies of feeding families while maintaining an athletic lifestyle. They share practical tips on meal prep, convenience foods, and engaging kids in the cooking process. The importance of planning ahead and being flexible with meal choices is emphasized, along with the benefits of batch cooking and gardening to encourage healthy eating habits in children. 00:00 Balancing Parenting and Athletic Nutrition 02:48 Convenience Foods for Busy Families 05:28 Meal Prep Strategies for Athletes 08:15 Automating Meal Planning 11:08 Family Style Dining and Kid-Friendly Meals 13:59 Creating a Weekly Meal Routine 21:59 Navigating Family Meal Planning 26:20 Quick and Easy Meal Solutions 32:09 Batch Cooking and Meal Prep Strategies 38:01 Embracing Flexibility in Meal Planning Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com THe Spaghetti Sauce Recipe https://alexlarsonnutrition.com/vegetable-spaghetti-sauce-recipe/ Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode! ✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson, workshop that teaches you simple, strategic nutrition shifts to: Reduce fatigue and bounce back faster after training Lower your risk of injury and improve body composition Boost your sleep, energy, and mood day-to-day For just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away. 👉 Check it...

31: Caffeine Strategies: Researched-Backed Tips for Endurance Athletes

Sep 10, 2025 42 min

In this episode of the Endurance Eats podcast, Alex Larson interviews Nathaniel Jenkins about the effects of caffeine on endurance performance. They discuss the benefits of caffeine, including improved performance and altered perception of effort, as well as the potential downsides such as GI distress and sleep interference. Jenkins explains the genetic factors influencing caffeine metabolism and provides insights on optimal dosages and timing strategies for endurance athletes. The conversation concludes with a look at future research directions in caffeine and its health-related benefits. 00:00 Introduction to Caffeine and Endurance Performance 02:27 Benefits of Caffeine for Endurance Athletes 05:10 Understanding the Downsides of Caffeine 07:48 Caffeine Metabolism and Genetic Factors 10:24 Optimal Caffeine Dosage for Performance 12:43 Caffeine Strategies for Endurance Events 24:47 Strategic Use of Caffeine in Endurance Sports 26:15 Caffeine Administration Methods and Their Effects 29:00 Caffeine's Impact on Perception of Effort 30:16 Managing GI Distress with Caffeine 33:29 Caffeine and Sleep: Timing Matters 36:50 Future Research Directions in Caffeine Studies Guest Bio: Dr. Nathaniel D. M. Jenkins, PhD, FAHA, is an Associate Professor in the Department of Health and Human Physiology at the University of Iowa, where he leads the Integrative Laboratory of Applied Physiology & Lifestyle Medicine. His research focuses on how early life stress, including adverse childhood experiences, contributes to the development of cardiovascular and metabolic diseases, and how resistance training can be used as an intervention to improve cardiometabolic health, particularly in aging populations. A Fellow of the American Heart Association, Dr. Jenkins has been recognized for his contributions to lifestyle and cardiometabolic health research. He has served on national committees for both the American Heart Association and the National Strength and Conditioning Association, helping s...

30: Travel Nutrition for Endurance Athletes

Sep 3, 2025 31 min

In this conversation, the Alex Larson Nutrition team discusses the challenges athletes face when trying to maintain their nutrition while traveling, especially during vacations and work trips. They emphasize the importance of flexibility, planning ahead, and making intentional food choices to ensure athletes can enjoy their time away without compromising their health. The discussion covers practical tips for packing snacks, navigating dining options, and adjusting to new routines and time zones, all while maintaining a positive mindset about food and nutrition. 00:00 Navigating Nutrition While Traveling 08:16 Traveling by Plane: Challenges and Solutions 16:56 Eating Well at Your Destination 20:41 Healthy Eating on the Go 23:40 Planning and Preparation for Travel 25:28 Indulging While Traveling 27:38 Navigating Alcohol Consumption 29:57 Establishing Boundaries and Self-Talk 30:46 Traveling Tips and Tricks 33:16 Managing Jet Lag and Time Zones 36:06 The Importance of Snacks Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian App for Managing Time Zones https://timeshifter.com/jet-lag-app Recommendations for Travel Items like Coolers, utensils, and exact snacks. Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode! This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter. Use code ENDURANCEEATS20 for 20% off!

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79: Does Steady Blood Sugar Mean Better Fueling? CGMs, Sports Gels, and Carbs Per Hour

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Podcast details

Created by: Alex Larson
Status: Active
Latest episode: Nov 11, 2026
Episodes: 80
Release period: Weekly
Avg. episode length: 32 min
Explicit: No
Language: English

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