Episodes
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If you find yourself standing in the pantry every night looking for something sweet, you're not alone. But what if those cravings aren't about a lack of self-control?
In this episode of Endurance Eats, Alex Larson breaks down one of the biggest misconceptions about evening sugar cravings. Instead of blaming willpower, she explains how underfueling throughout the day often leaves your body searching for quick energy at night.
You'll learn why restrictive eating, skipped meals, and not eating enough carbohydrates or protein can set you up for intense nighttime cravings, especially if you're an active person or endurance athlete.
In this episode, you'll learn:
Why nighttime sugar cravings are often a sign you're not eating enough during the day
How underfueling impacts your energy, recovery, and hunger hormones
Common nutrition mistakes that lead to late-night snacking
Simple ways to fuel consistently so you feel satisfied all day
Practical strategies to reduce cravings without cutting out your favorite foods
If you're tired of feeling like you're "failing" every evening, this episode will help you understand what your body is really asking for and how to respond with confidence.
Tune in for practical nutrition advice that helps you fuel better, recover stronger, and build sustainable eating habits that support both your performance and your everyday life.
00:00 Understanding Sugar Cravings
08:40 Strategies to Combat Evening Cravings
This episode of Endurance Eats is brought to you by Alex Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
Donât 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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Stage races are a unique challenge. Unlike a one-day event where you can leave everything out on the course, stage racing requires balancing performance, recovery, and consistency over several consecutive days. In this episode, Alex sits down with Serena to break down the key nutrition, hydration, sleep, and training strategies that help athletes show up ready to perform day after day.
Whether you're preparing for your first stage race or looking to improve your recovery between stages, this conversation is packed with practical tips you can start implementing now.
In This Episode, We Discuss:
Why Stage Racing Requires a Different Approach
The Nutrition Priorities for Stage Racing
Hydration Strategies That Support Performance
Recovery Between Stages
The Importance of Sleep
Training for the Demands of Multi-Day Racing
00:00 Introduction to Mountain Biking Skills
02:47 The Journey of Identity and Self-Discovery
05:36 Challenges of Stage Racing
08:19 Nutrition Strategies for Stage Races
11:00 The Importance of Recovery and Sleep
13:56 Traveling and Time Zone Adjustments for Races
17:55 Adapting to New Time Zones
20:42 Morning Routines for Stage Races
24:18 Common Fueling Mistakes in Stage Racing
27:51 Prioritizing Nutrition in Stage Racing
31:52 Training for Stage Races
36:17 Special Blend Gravel Camps
Guest Bio:
Serena Bishop Gordon is a professional off-road cyclist, endurance coach, and founder of Special Blend Gravel. With more than a decade of elite racing experience, including standout performances at Unbound XL, Oregon Trail Gravel Stage Race, Cape Epic, Breck Epic, and international UCI cyclocross events, Serena has established herself as one of the sport's most versatile and resilient athletes. Passionate about helping others thrive on and off the bike, she leads camps, coaching programs, and community initiatives that empower athletes through a person-first approach to performance, connection, and long-term growth.
Links for Guest:
https://www.serenabishopgordon.com/
https://www.instagram.com/serenabg/
This episode of Endurance Eats is brought to you by Alex Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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 â alexlarsonnutrition.comâ .
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
Oregon Trail Webinar
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
Donât 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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Missing episodes?
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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 Tirapelleâs Website
Instagram @activebariatric
TikTok @activebariatric
This episode of Endurance Eats is brought to you by Alex Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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 â alexlarsonnutrition.comâ .
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
HĂŒma 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
Donât 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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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. đââïžâĄ
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 Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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 â alexlarsonnutrition.comâ .
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
Donât 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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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 Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
Donât 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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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 isnât clear.
If youâre a runner, triathlete, or endurance athlete navigating postpartum trainingâor 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 Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
Donât 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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What if the secret to better endurance wasnât 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 âjust sweat moreâ advice and into what actually works.
Whether youâre 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. Sheâs known for turning complex science into practical strategies athletes can actually use.
â Providence Collegeâ
â Google Scholar with Brett Ely's Studiesâ
This episode of Endurance Eats is brought to you by Alex Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
Donât 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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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 Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
Donât 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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If youâve ever felt confused about what it actually takes to change your body composition as an athlete⊠this episode is for you.
In this conversation, weâre 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, weâre getting honest about what works, what doesnât, and what most athletes get wrong when it comes to fueling their goals.
Because body composition isnât just about eating less or training more. Itâs 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 doesnât tell the full story)
The biggest mistakes athletes make when trying to âlean outâ
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 youâre 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 Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
Donât 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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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 Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
Donât 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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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 âBeccaâ 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:
đ Website: https://beccamcconville.com
đž Instagram: https://www.instagram.com/rebeccaeddietitian/
đŒ LinkedIn: https://www.linkedin.com/in/rebecca-mcconville-21551748/
This episode of Endurance Eats is brought to you by Alex Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
Donât 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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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 youâve 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 Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
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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:
𩮠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.
đȘ Strength training for longevityWhy lifting is critical for maintaining muscle, performance, and skeletal health.
đ Protein needs for masters athletesWhy athletes over 40 may need more protein and how to distribute it throughout the day.
đ· Alcohol, medications & bone densityLifestyle factors that can quietly impact bone health and recovery.
đ„Ł Pulses, supplements & smart fuelingThe role of lentils, beans, and targeted supplements in supporting performance and long-term health.
If youâre 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.
đ§ 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 Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
Donât 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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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 Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
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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 womenâs teams âlike cancer,â 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:
Dakotahâs Instagram
Dakotahâs Strava
This episode of Endurance Eats is brought to you by Alex Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre 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
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In this episode of the Endurance Eats Podcast, host Alex Larson interviews ALN dietician Hanna Cooley about her journey from a successful high school and collegiate runner to a prominent triathlete. They discuss her transition into triathlon, her experiences at Ironman Wisconsin and Kona, and the importance of nutrition in endurance sports. Hanna shares insights on her training, the challenges she faced, and how her experiences shape her approach as a dietician. The conversation also touches on the emotional aspects of racing and the future of her athletic career.
00:00 Introduction to Hanna's Athletic Journey
06:25 Transitioning to Triathlon: The Beginning
12:34 Nutrition and Training for Ironman Wisconsin
18:15 Preparing for Kona: The Road Ahead
19:55 Transformative Nutrition Insights
22:32 The Importance of Accountability in Nutrition
24:28 Race Day Preparation and Strategy
30:06 Mindset and Performance in Endurance Sports
34:56 Balancing Motherhood and Endurance Sports
This episode of Endurance Eats is brought to you by Alex Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com.
This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off
Resources Mentioned in This Episode:
Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com
FREE Fueling Strategies for Long Course Triathlon
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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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! -
In this episode, Alex Larson interviews Audrey Lahammer, a senior at the College of St. Scholastica, who shares her journey into cross-country skiing and biathlon. Audrey discusses the transition to collegiate athletics, the importance of fueling and recovery, and her experience working with a nutrition coach. She provides insights on meal prepping, advice for parents of student athletes, and the challenges of hydration in winter sports. Audrey also shares her goals for the upcoming season, including biathlon world trials and returning to racing after injuries.
00:00 Introduction to Audrey Lahammer and Her Journey
03:32 Transitioning to College-Level Athletics
05:01 The Importance of Fueling and Recovery
06:59 Working with a Nutrition Coach
10:49 Meal Prepping for Success
12:32 Advice for Parents of Student Athletes
17:49 Challenges of Hydration in Winter Sports
22:11 Goals for the Upcoming Season
Grab your FREE Guide on Fueling as a College Athlete
This episode of Endurance Eats is brought to you by Alex Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com.
This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off
Resources Mentioned in This Episode:
Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com
FREE 10 Day sample Protein Meal Plan
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.
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In this episode of the Endurance Eats podcast, host Alex Larson, and ALN dietitian team Mary, and Hannah discuss the essential practice of carb loading for endurance athletes. They explore the importance of nutrition leading up to race day, the benefits of effective carb loading, and practical strategies to implement it successfully. The conversation also covers common mistakes athletes make, favorite carb loading foods, and the psychological aspects of preparing for a race. The hosts emphasize the significance of planning and practicing carb loading to enhance performance and confidence on race day.
00:00 Introduction to Carb Loading for Endurance Athletes
02:47 The Importance of Nutrition Leading Up to Race Day
05:31 Understanding Carb Loading: Benefits and Strategies
08:20 When and How Much to Carb Load
11:14 Practical Tips for Effective Carb Loading
14:03 Common Mistakes and Misconceptions in Carb Loading
16:48 Favorite Carb Loading Foods and Snacks
19:36 Final Thoughts on Carb Loading and Race Day Preparation
This episode of Endurance Eats is brought to you by Alex Larsonâs 1:1 Nutrition Coaching.
If youâve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? youâre not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com.
Resources Mentioned in This Episode:
Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com
Carb Loading Guide
Protein 10 day guide
Skratch Carb Supplements CODE: ENDURANCEEATS20 for 20% off
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.
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In this conversation, Alex Larson chats with Jeff Stout to discuss the significance of buffering supplements, particularly beta-alanine and sodium bicarbonate, in enhancing athletic performance. He explains how these supplements work to improve muscle buffering capacity, delay fatigue, and potentially enhance endurance and power in athletes. The discussion also covers the proper dosages, timing, and the importance of combining both supplements for optimal results.
00:00 Introduction to Buffering Supplements
02:03 The Role of Beta-Alanine in Muscle Buffering
04:39 Understanding Dosage and Timing for Beta-Alanine
06:33 Side Effects of Beta-Alanine: Paresthesia Explained
11:14 Evaluating the Need for Beta-Alanine in Endurance Sports
14:02 Sodium Bicarbonate: Mechanism and Benefits
15:56 Sodium Bicarbonate in Endurance Events
17:51 Modes of Sodium Bicarbonate Supplementation
29:44 Combining Beta-Alanine and Sodium Bicarbonate
This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off
Resources Mentioned in This Episode:
Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
Donât Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.
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In this episode of the Endurance Eats podcast, Alex Larson discusses the importance of proper fueling for endurance athletes, particularly in relation to threshold tests. She emphasizes the need for consistent nutrition leading up to the test, the timing of caffeine intake, and the significance of viewing the test results as just one data point in an athlete's journey. The conversation aims to help athletes focus on fueling for performance gains without the stress of constant food decision-making.
00:00 Setting the Stage for Performance Goals
02:52 Fueling for Success in Threshold Tests
This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off
Resources Mentioned in This Episode:
Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.
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