Endurance Eats

Alex Larson

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.

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S3 · E59
May 27 · 22 min
59: Mid Season Fuel: Fueling Athletes Post-Bariatric Surgery and/or on Peptide Meds
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 with practical, individualized support to help athletes optimize performance, recovery, and long-term health. Kim is passionate about bridging the gap between bariatric care and sports nutrition, especially in areas like fueling tolerance, muscle maintenance, and endurance training. She is also the host of the Active Bariatric Nutrition Podcast, where she shares education and insights for active bariatric individuals and practitioners alike. Links for Guest: Active Bariatric Nutrition Podcast Kim Tirapelle’s Website Instagram @activebariatric TikTok @activebariatric 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 Maurten Gel 100 Hüma Energy Gels Skratch Labs Energy Chews Use code ENDURANCEEATS20 Skratch Labs Hydration Sport Drink Mix Use code ENDURANCEEATS20 Science in Sport Energy Gels 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!
S3 · E58
May 13 · 15 min
58: Mid Season Fuel: Marathon Nutrition, Race Day GI Issues & Fueling Strategies Answered
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 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 Carb loading episode Sweat test calculator Blog Fueling after A Race Pancake bowl recipe Creatine 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!
S3 · E57
April 29 · 46 min
57: Flip The Mic: Getting to Know the Dietitian Behind Endurance Eats
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 in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE 10 Day Protein Meal Guide Serena Bishop Gordon (Coach) Unbound Gravel Race Oregon Trail Gravel Race Fueling Field Notes (Substack) 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!
S3 · E56
April 22 · 44 min
56: Chelsea Sodaro on Fueling, Motherhood, and Winning at Kona 18 Months Postpartum
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 to elite racing after pregnancy. She rose to international recognition after winning the Ironman World Championship in 2022, becoming the first American woman to claim the title in over two decades and notably, doing so in her first Ironman after giving birth. With a background in long-distance running and a transition into triathlon, Chelsea brings a unique perspective to endurance performance, combining high-level competition with a deep understanding of resilience, adaptability, and long-term athletic development. Her journey through postpartum recovery and return to sport has made her a leading voice in advocating for better support, visibility, and resources for women and mothers in endurance athletics. Chelsea is passionate about topics including postpartum training, endurance nutrition, body image, and mental resilience, and continues to inspire athletes to pursue both performance and personal fulfillment, on and off the race course. 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 Meal Guide 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!
S3 · E55
April 15 · 32 min
55: Does Heat Training Actually Make You Faster?
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 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE 10 Day Protein Meal Guide 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!
S3 · E54
April 8 · 37 min
54: Fueling Young Athletes: A Guide for Sports Parents
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.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE 10 Day Protein Meal Guide 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!
S3 · E53
April 1 · 34 min
53: 5 Reasons Why Athletes Aren’t Seeing Body Comp Results
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 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 Meal Guide 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!
S3 · E52
March 25 · 27 min
52: 10,000 Calories a Day: Fueling the Tour Divide with Jens Van Roost
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 Meal Guide 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!
S3 · E51
March 18 · 48 min
51: REDS: The Underfueling Problems Athletes Can Miss
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 📸 Instagram: https://www.instagram.com/rebeccaeddietitian/ 💼 LinkedIn: https://www.linkedin.com/in/rebecca-mcconville-21551748/ 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 Protein Meal Guide 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!
S3 · E50
March 11 · 33 min
50: Ask the Dietitians: Fat Intake, Race Recovery & Religious Fasting
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 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 Protein Meal Guide Carbohydrate 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!
S3 · E49
March 4 · 24 min
49: Nutrition Priorities for Masters Athletes with Dr. Phil Chilibeck
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 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 Protein Meal Guide 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!
S3 · E48
February 25 · 37 min
48: Low Motivation: Here’s How To Stay On Track with Nutrition
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? Send me a message, and I might cover it in a future episode!
S3 · E47
February 18 · 35 min
47: Dakotah Popehn: The Road to the Paris Olympics
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 Athlete Fueling Guide Tailwind Nutrition Dakotah 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? Send me a message, and I might cover it in a future episode!

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