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Becoming Ultra

Better Fueling, Better Training with Alex Larson

July 28 · 44 min · 41.3 MB
0:00-44:10

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Many endurance athletes spend plenty of time thinking about what to eat during a race but far less time considering whether they're eating enough to support their training every day.

In this episode, Scott talks with Minnesota-based registered dietitian and endurance athlete Alex Larson about practical fueling strategies for better energy, recovery and performance. Alex explains why fueling is both a science and an art, how to recognize the less-obvious signs of underfueling and why the habits that make the biggest difference are often the simplest ones.

In this episode:

  • Why race-day nutrition begins with how you eat throughout training

  • How to fuel before, during and after a three-hour long run

  • Why Alex encourages athletes to begin fueling early instead of waiting until they feel depleted

  • How to gradually increase carbohydrate intake while building gut tolerance

  • An easy way to calculate your sweat rate at home

  • Why feeling exhausted for the rest of the day after a long run may be a fueling problem

  • The importance of carbohydrates and protein after running and strength training

  • How athletes can pursue body-composition goals without dieting during their workouts

  • Common signs that an athlete may not be eating enough—even when they believe they eat "clean"

  • Why many high-volume athletes fall short on both carbohydrates and protein

  • Nutrition priorities for aging athletes, including protein, creatine, strength and bone health

  • The surprisingly powerful habit Alex wishes more athletes would adopt

  • Why Coke beats an IPA immediately after an ultramarathon

  • Alex's biggest nutrition-industry pet peeves

The takeaway is refreshingly simple: fuel your workouts, prioritize recovery, eat a bigger breakfast and give small, consistent changes time to work.

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(00:00) Introduction to Nutrition and Endurance Sports

(06:02) The Importance of Daily Nutrition for Athletes

(12:16) Fueling Strategies for Long Runs

(18:28) Understanding Sweat Rate and Hydration

(23:10) Balancing Weight Loss and Performance

(24:52) Strategies for Sustainable Weight Loss

(26:29) Signs of Underfueling in Athletes

(29:03) Nutritional Shortcomings in Endurance Athletes

(30:16) Nutrition for Aging Athletes

(32:21) The Power of Breakfast

(34:22) Recovery Nutrition Choices

(36:16) Pet Peeves in Nutrition Advice

Learn more about Alex Larson