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Becoming Ultra · July 28 · 44 min

Better Fueling, Better Training with Alex Larson

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. Chapters *]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-turn-id-container= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-testid= "conversation-turn-4" data-turn="assistant"> (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 Alex Larson Nutrition Endurance Eats Podcast Alex's Substack Instagram Carb Culture Merch Free Carb-Loading Guide Sweat-Rate Calculator

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.

Chapters *]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-turn-id-container= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-testid= "conversation-turn-4" data-turn="assistant">

(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
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