Endurance Eats

Эпизоды

• 59: Mid Season Fuel: Fueling Athletes Post-Bariatric Surgery and/or on Peptide Meds 27.05.2026 22мин

  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 bypassWhy fueling strategies need to be individualized post-surgeryHow endurance athletes can approach carb loading after bariatric proceduresSports nutrition products and fuels that may be better toleratedThe impact of GLP-1 medications on appetite, recovery, and performanceStrategies for preserving muscle mass while training and losing weightResearch gaps in bariatric sports nutrition and where the field is headed00:00 Introduction to Bariatric and Sports Nutrition02:55 Understanding Bariatric Surgeries05:45 Nutritional Considerations for Endurance Athletes08:41 Sports Fuels and Their Impact11:14 Carb Loading Strategies for Bariatric Athletes14:04 The Role of GLP-1 Medications16:57 Maintaining Muscle Mass Post-Surgery19:45 Conclusion and ResourcesGuest 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 PodcastKim Tirapelle’s WebsiteInstagram @activebariatricTikTok @activebariatricThis 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 ShopGrab 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.comFREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingMaurten Gel 100Hüma Energy GelsSkratch Labs Energy Chews Use code ENDURANCEEATS20Skratch Labs Hydration Sport Drink Mix Use code ENDURANCEEATS20Science in Sport Energy GelsConnect 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!
• 58: Mid Season Fuel: Marathon Nutrition, Race Day GI Issues & Fueling Strategies Answered 13.05.2026 15мин

  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 dipsCarb loading before big training runs and racesNatural fuel options like maple syrupManaging acid reflux and GI issues during runsHydration mistakes runners make mid-seasonWhat to eat before and after long runs for better recovery00:00 Introduction and episode overview00:33 Understanding insulin response and energy boosts from gels01:55 Strategies to prevent energy lows and delay fatigue03:16 The role of carb loading in marathon performance04:13 Using natural fuels like maple syrup for endurance07:21 Managing acid reflux and GI issues during races09:14 Addressing vomiting and gut issues during races12:00 Post-race nutrition and hydration tips14:16 Pre-race dinner and race morning nutrition15:37 Final tips for race day fueling and hydrationThis 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 ShopGrab 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.comFREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingCarb loading episodeSweat test calculator Blog Fueling after A RacePancake bowl recipeCreatine episodeConnect 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!
• 57: Flip The Mic: Getting to Know the Dietitian Behind Endurance Eats 29.04.2026 46мин

  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 podcast00:00 Introduction and Rapid Fire Questions02:30 Alex's Athletic Journey and Community in Sports05:14 Transitioning to Endurance Sports08:11 Lessons Learned from Endurance Sports11:05 Training with a Coach and Balancing Life13:40 Nutrition and Strength Training Challenges16:30 Upcoming Races and Goals19:20 Bucket List Races and Future Aspirations22:02 Nutrition Focus: Iron Levels and Supplements30:24 Nutritional Supplements and Preferences31:25 Exploring Favorite and Least Favorite Products33:21 Hydration Strategies and Gels35:02 Sodium Bicarbonate and Performance40:28 Unwinding and Balancing Life45:43 Future Projects and Substack Launch52:19 Rapid Fire Questions and Fun InsightsThis 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.comFREE 10 Day Protein Meal GuideSerena Bishop Gordon (Coach)  Unbound Gravel RaceOregon Trail Gravel RaceFueling Field Notes (Substack) 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!
• 56: Chelsea Sodaro on Fueling, Motherhood, and Winning at Kona 18 Months Postpartum 22.04.2026 44мин

  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 Connection01:30 Postpartum Journey of an Athlete05:38 Mental Health Challenges and Societal Pressures09:30 Returning to Competition After Motherhood13:06 Nutritional Demands and Energy Deficiency18:09 Surprising Aspects of Postpartum Experience21:11 Resilience and Mental Strength Post-Baby23:54 Body Image and Media Representation29:32 Media Expectations and Personal Identity31:15 Nutrition Journey: From Early Mistakes to Mastery34:52 Transitioning to Triathlon: Fueling for Success37:38 The Low Carb Experiment: Lessons Learned45:36 The Power of 'Yes': Embracing Challenges49:17 Motherhood and Endurance Sports: A New PerspectiveAbout ChelseaINSTAGRAMChelsea 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.comFREE 10 Day Protein Meal GuideConnect 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!
• 55: Does Heat Training Actually Make You Faster? 15.04.2026 32мин

  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 Acclimation01:58 Understanding Heat Acclimation06:54 Effective Heat Acclimation Protocols10:57 Maintaining Heat Acclimation Benefits13:02 Heat Acclimation and Performance18:53 Gender Differences in Heat Acclimation23:09 Caffeine and Performance in Heat28:48 Recognizing Heat Stress29:25 Future Research DirectionsAbout Brett ElyDr. 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 College⁠⁠Google 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.comFREE 10 Day Protein Meal GuideConnect 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!
• 54: Fueling Young Athletes: A Guide for Sports Parents 08.04.2026 37мин

  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 overview02:00 - Parental role in shaping kids' food relationships04:15 - Talking about food without shame or guilt06:00 - Encouraging variety through positive language08:20 - Impact of sports and activity on feeding strategies10:00 - Navigating picky eating and food preferences12:30 - Language to promote autonomy and balance14:00 - Labels and food categories parents should avoid16:30 - Addressing body image concerns in children and teens18:50 - How to respond when kids comment negatively about their bodies21:00 - Supporting teens in developing a healthy relationship with food23:00 - Repairing mistakes and open communication in parenting26:00 - Addressing truth about children's nutritional needs vs. adult standards28:00 - Hydration, electrolytes30:00 - Protein needs for kids compared to adults33:00 - Practical tips for evaluating and supporting children's nutrition36:00 - Reducing parental stress: trusting your child's inner cues39:00 - Resources and guidance for ongoing supportConnect 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.comFREE 10 Day Protein Meal GuideConnect 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!
• 53: 5 Reasons Why Athletes Aren’t Seeing Body Comp Results 01.04.2026 34мин

  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 progressPractical nutrition strategies to support muscle gain and fat lossThe role of consistency, patience, and realistic expectationsHow to shift your mindset away from quick fixes and toward sustainable progressWhether 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 Nutrition05:42 The Impact of Nutrition on Body Composition11:43 Understanding Weight Fluctuations and Body Composition17:29 The Role of Consistency in Nutrition and Body Composition18:51 Understanding Nutrition Variables22:25 Creating Weekend Routines for Success26:16 Estimating Food Intake Accurately30:09 Setting Realistic Body Composition Goals33:39 Bridging Knowledge and ImplementationThis 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.comFREE 10 Day Protein Meal GuideConnect 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!
• 52: 10,000 Calories a Day: Fueling the Tour Divide with Jens Van Roost 25.03.2026 27мин

  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 Divide04:18 The Challenge of the Tour Divide08:50 Preparation and Training for the Tour Divide13:05 Nutrition and Fueling Strategies17:32 Recovery After the Tour Divide22:13 Future Plans and Reflections on Bike TouringGuest 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.comFREE 10 Day Protein Meal GuideConnect 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!
• 51: REDS: The Underfueling Problems Athletes Can Miss 18.03.2026 48мин

  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 Importance02:39 Misconceptions and Recognition of RED-S10:06 Identifying Red Flags for RED-S17:31 Intentional vs. Accidental Under-Fueling23:52 Differences in RED-S Presentation Across Age Groups25:32 Approaching Healthcare Providers for RED-S Assessment25:44 Understanding REDS and Finding the Right Provider26:35 The Importance of Comprehensive Blood Work28:22 The Impact of Nutrition on Health and Performance31:05 Strategies for Recovery from REDS33:42 Recognizing Red Flags in Athletes41:24 Practical Tips for Coaches and Athletes44:40 Lazy but Effective Fueling Wins for Busy Athletes45:45 Demonizing Food: What Athletes Should Stop DoingGuest 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.comFREE 10 Day Protein Meal GuideConnect 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!
• 50: Ask the Dietitians: Fat Intake, Race Recovery & Religious Fasting 11.03.2026 33мин

  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 likeWhat 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 trainingThese 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 Overview01:06 Understanding Fats: Good vs Bad01:58 Types of Dietary Fats and Recommendations03:04 Sources of Heart-Healthy Fats04:26 Saturated and Trans Fats: What to Limit06:22 Managing Fat Intake for Body Composition08:30 Fats, Hunger, and Hormonal Balance10:31 Long-Term Health and Recovery Focus12:36 Post-Race Recovery: Priorities and Timing14:48 Post-Race Nutrition: What to Eat and Drink16:15 Emergency Nutrition for Endurance Events18:38 Impact of Antioxidants and Supplements on Recovery20:55 Inflammation, Adaptation, and Recovery Strategies23:04 Hydration: How Much and When26:09 Celebration and Moderation Post-Race28:04 Fasting and Athletic Performance: Best Practices30:59 Supporting Athletes During Religious Fasts35:12 Closing Remarks and Episode SummaryThis 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.comFREE 10 Day Protein Meal GuideCarbohydrate EpisodeConnect 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!
• 49: Nutrition Priorities for Masters Athletes with Dr. Phil Chilibeck 04.03.2026 24мин

  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 Nutrition01:20 Physiological Changes in Masters Athletes04:29 Nutrition Needs for Endurance Athletes07:49 Bone Health Considerations for Endurance Athletes10:45 Impact of Cycling on Bone Density12:34 Collagen Supplementation: Myths and Realities14:08 Importance of Bone Density Testing20:21 Cardiac Health and Blood Pressure Monitoring24:19 Strength Training Recommendations for Masters Athletes26:33 Supplement Safety for Athletes with Cardiac Concerns29:51 The Role of Pulses in Endurance Nutrition34:55 Final Advice for Masters AthletesThis 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.comFREE 10 Day Protein Meal GuideConnect 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!
• 48: Low Motivation: Here’s How To Stay On Track with Nutrition 25.02.2026 37мин

  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 Nutrition05:40 Creating a Low Motivation Nutrition Plan12:05 Defining Minimal Baseline Targets19:19 Decision-Making in Nutrition19:57 Convenience in Nutrition22:35 Balancing Nutrition with Busy Lives25:49 The Skill of Eating Well28:59 Planning Ahead for Nutrition30:15 Consistency Over Perfection31:59 Curiosity in Nutrition34:28 Fueling Workouts EffectivelyThis 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.comFREE Athlete Fueling GuideSupergoop Alex talks AboutConnect 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!
• 47: Dakotah Popehn: The Road to the Paris Olympics 18.02.2026 35мин

  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 Pride02:52 Training Preferences and Cold Weather Gear05:46 Transition from Hockey to Running08:37 Long-Term Growth and Injury Prevention11:24 The Olympic Dream and Career Aspirations14:25 Nutrition and Fueling Mistakes16:52 Fasted Running and Its Implications20:35 Navigating Life as an Athlete and Professional21:52 Heat Acclimatization for Olympic Trials23:57 Nutrition Strategies for Endurance Racing26:12 Carb Loading: Myths and Realities28:35 The Emotional Journey of Competing29:52 Training Adjustments for Paris Marathon30:20 Pre-Race Rituals and Fueling32:27 Taylor Swift: The Soundtrack of Training35:30 Future Goals and Aspirations37:56 Empowering Women in Endurance SportsConnect with Dakotah:Dakotah’s InstagramDakotah’s StravaThis 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.comFREE Athlete Fueling GuideTailwind Nutrition Dakotah Talks aboutConnect 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!
• 46: Hanna Cooley’s Triathlon Journey to Kona 11.02.2026 34мин

  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 Journey06:25 Transitioning to Triathlon: The Beginning12:34 Nutrition and Training for Ironman Wisconsin18:15 Preparing for Kona: The Road Ahead19:55 Transformative Nutrition Insights22:32 The Importance of Accountability in Nutrition24:28 Race Day Preparation and Strategy30:06 Mindset and Performance in Endurance Sports34:56 Balancing Motherhood and Endurance SportsThis 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.comFREE Fueling Strategies for Long Course Triathlon 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!
• 45: Elevating Collegiate Performance: Audrey Lahammer’s Fueling Journey 04.02.2026 25мин

  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 Journey03:32 Transitioning to College-Level Athletics05:01 The Importance of Fueling and Recovery06:59 Working with a Nutrition Coach10:49 Meal Prepping for Success12:32 Advice for Parents of Student Athletes17:49 Challenges of Hydration in Winter Sports22:11 Goals for the Upcoming SeasonGrab 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.comFREE 10 Day sample Protein Meal PlanConnect 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!
• 44: Carb Loading: The Free Speed You’re Missing 28.01.2026 36мин

  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 Athletes02:47 The Importance of Nutrition Leading Up to Race Day05:31 Understanding Carb Loading: Benefits and Strategies08:20 When and How Much to Carb Load11:14 Practical Tips for Effective Carb Loading14:03 Common Mistakes and Misconceptions in Carb Loading16:48 Favorite Carb Loading Foods and Snacks19:36 Final Thoughts on Carb Loading and Race Day PreparationThis 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.comCarb Loading GuideProtein 10 day guide Skratch Carb Supplements CODE: ENDURANCEEATS20 for 20% offConnect 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!
• 43: The Science Behind Beta-Alanine and Sodium Bicarbonate with Jeff Stout 21.01.2026 32мин

  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 Supplements02:03 The Role of Beta-Alanine in Muscle Buffering04:39 Understanding Dosage and Timing for Beta-Alanine06:33 Side Effects of Beta-Alanine: Paresthesia Explained11:14 Evaluating the Need for Beta-Alanine in Endurance Sports14:02 Sodium Bicarbonate: Mechanism and Benefits15:56 Sodium Bicarbonate in Endurance Events17:51 Modes of Sodium Bicarbonate Supplementation29:44 Combining Beta-Alanine and Sodium BicarbonateThis 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.comConnect 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!
• 42: Mid Season Fuel: Fueling for Threshold Tests 14.01.2026 6мин

  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 Goals02:52 Fueling for Success in Threshold TestsThis 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.comConnect 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!
• 41: Mid Season Fuel: Reactive Hypoglycemia Explained 24.12.2025 9мин

  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 Hypoglycemia02:04 Strategies to Prevent Hypoglycemia04:39 Nutritional Timing and Food Choices07:07 Monitoring and Medical ConsiderationThis 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 DietitianConnect 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!
• 40: Mid Season Fuel: Things Sports Dietitians Absolutely Love 10.12.2025 28мин

  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.comHead to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in.  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!