Endurance Eats
Endurance Eats is a podcast dedicated to nutrition and endurance performance. Hosted by Alex Larson, it offers science-backed strategies, practical tips, and inspiring guests to help athletes fuel their bodies effectively. The show covers topics relevant to triathletes, runners, cyclists, and anyone interested in optimizing their performance through proper nutrition.
Episodes
75: Taking Men's Strava Crowns and Fueling to Win with Laini Bones
What happens when you start taking men's Strava crowns, talking a little smack, and posting the whole thing on Instagram? Apparently, you go from 300 followers to more than 229,000! But there's a lot more to Laini Bones than viral cycling videos, and I couldn't wait to get her on the podcast.In this episode of the Endurance Eats Podcast, I'm joined by Laini Bones, the cyclist behin
74: Fueling a Pro Gravel Cyclist: Chase Wark on Carbs, Racing & Going Long
What happens when you combine professional gravel racing, race directing, fatherhood, a LOT of carbs, and an impressive knowledge of Midwest gas stations? You get Chase Wark.Chase and I have worked together on his nutrition over the past year, so this conversation was especially fun because we get to pull back the curtain on what fueling actually looks like for a high-volume gravel cyclist and why
73: The Racing Mistakes We’d Never Make
You can know exactly what you’re supposed to do as an endurance athlete… and still get it wrong.I’m a dietitian, but I’m also human first. And after years of triathlon, running, gravel racing, and now mountain biking, I’ve made plenty of mistakes along the way. So have Hanna and Mary.In this episode of the Endurance Eats Podcast, Team HAM is back! Hanna, Alex, and Mary are looking back at years of
72: Is Stress Wrecking Your Training? What the Data Says and What to Do About It
Stress is higher. Life feels heavier. And if your training, recovery, nutrition, or patience feels different lately…you’re probably not imagining it.In this episode of the Endurance Eats Podcast, I’m sitting down in person with returning guest Erin Ayala of Skadi Sport Psychology to talk about what increased stress actually does to us as athletes and why trying to simply “push through” isn’t alway
71: Iron Deficiency in Female Endurance Athletes with Dr Cory Dugan
Your labs came back “normal”… but you’re exhausted, your training feels harder than it should, and something still feels off.Iron deficiency is incredibly common in female endurance athletes and if ferritin isn’t being checked, you could be missing a really important piece of the puzzle.Today on the Endurance Eats Podcast, we’re talking about iron deficiency in endurance athletes, particularly fem
70: What’s Not Being Said About Women’s Sports (ft. pro athletes Dakotah Popehn, Chelsea Sodero, Cécile Lejune)
What does it actually mean to be a woman in endurance sports right now?I’ve been thinking about this episode for more than a year, and I knew I didn’t want it to be another conversation focused only on the challenges women face. So I asked three incredible professional female endurance athletes the same four questions and their answers went in directions I think we all need to hear. Because what o
69: The Food and Sleep Connection: What the Science Says
What if eating better could actually help you sleep better and sleeping better could make it easier to fuel your body well?It turns out these two things are way more connected than most athletes realize. And if you’ve ever noticed that you’re absolutely ravenous after a terrible night of sleep…there’s a reason for that.In this episode, I’m joined by nutrition and sleep researcher Marie-Pierre St-O
68: Losing Weight During Race Season? What These Sports Dietitians Think
If your stomach always seems to betray you on race day, your gel might not actually be the problem.GI issues can come from how hard you're racing, what you ate the day before, dehydration, caffeine, nerves, travel, hormones, or even how you're carrying your fuel. In this episode, we’re breaking down the surprisingly long list of things that can send your gut sideways—and what you can do be
67: DIY Sports Fuels: Make Your Own Hydration Mixes, Gels & Electrolyte Drinks for Less
Sports fuel has come a LONG way, and we love that endurance athletes have more options than ever. But if you’re training for long-course triathlon, cycling, running, or another high-volume endurance sport, you also know how quickly those gels, drink mixes, and hydration products can add up.So… can you just make your own?In this episode, Alex Larson is joined by sports dietitian Mary Wirtz to nerd
66: Why Your Stomach Hates You On Race Day, And What To Do About It
GI issues can derail a race fast, but your gel isn’t always the problem.In this episode of Endurance Eats, Alex Larson is joined by Team ALN dietitians Mary and Hanna to break down the many factors that can contribute to race-day stomach issues, from nerves and pacing to hydration, caffeine, fiber, travel, and hormones.They share real athlete examples and explain why practicing your full race-day
65: Training for Life: Dr. Rachel Goldman on Stress Management, Body Image and Getting Out of Your Own Way
What if becoming a better athlete had less to do with pushing harder and more to do with changing the way you think?In this episode, Alex Larson sits down with clinical psychologist and author Dr. Rachel Goldman to explore the mental side of endurance sports. From perfectionism and body image to stress, flexibility, and the pressure athletes place on themselves, this conversation dives into the ps
64: Elevated Blood Sugars in Endurance Athletes: Is It Pre-Diabetes or Under-Fueling?
Blood sugar has become a hot topic, but what does it actually mean for endurance athletes? Should you be worried about glucose spikes, or are they simply part of fueling well for performance?In this episode of Endurance Eats, Alex Larson and Team ALN dives into the science of blood sugar regulation in endurance athletes. They explore how exercise changes glucose responses, why blood sugar isn'
63: Hormones and Menopause: What Active Woman Needs to Know with Dr. Carla DiGirolamo
Female athletes have unique nutrition and health needs, especially as hormones begin to shift during midlife. In this episode, Alex Larson, registered dietitian, sits down with Dr. Carla DiGirolamo to discuss hormonal health, lab interpretation for active women, hormone therapy, and the body composition changes that can occur during perimenopause and menopause. They also explore hypothalamic ameno
62: Mid Season Fuel: Dealing with Evening Sugar Cravings Part 2
If you've ever found yourself reaching for sweets even when you're not physically hungry, you're not alone. Sugar cravings aren't simply about lacking willpower. They're often your body's way of signaling that something deeper is going on.In this episode of the Endurance Eats Podcast, sports dietitian Alex Larson breaks down the many reasons you may be craving sugar or stru
61: Mid Season Fuel: Dealing with Evening Sugar Cravings
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
60: Mid Season Fuel: Fueling Stage Races with Serena Bishop Gordon
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&
59: Mid Season Fuel: Fueling Athletes Post-Bariatric Surgery and/or on Peptide Meds
What happens when endurance sports and bariatric nutrition intersect? In this episode, Alex sits down with Kim Tirapelleto explore the unique challenges and opportunities facing post-bariatric athletes. From fueling long training sessions to maintaining muscle mass and navigating GLP-1 medications, this conversation highlights why individualized nutrition strategies matter more than ever.Kim break
58: Mid Season Fuel: Marathon Nutrition, Race Day GI Issues & Fueling Strategies Answered
If your long runs suddenly feel harder, your stomach is acting up mid-workout, or your energy crashes halfway through training, this episode with Alex Larson is your mid-season nutrition reset button. 🏃♀️⚡Instead of a full deep-dive marathon nutrition masterclass, this episode focuses on the practical fueling adjustments runners should be making during the middle of a training cycle, when fatigue
57: Flip The Mic: Getting to Know the Dietitian Behind Endurance Eats
In this episode of Endurance Eats, Alex Larson flips the mic and has her team of dietitians interview her! She shares her journey from horseback riding to endurance sports and how that evolution shaped her approach to training and nutrition.She breaks down the importance of patience, consistency, and building a strong foundation instead of chasing quick results. Alex also highlights how community
56: Chelsea Sodaro on Fueling, Motherhood, and Winning at Kona 18 Months Postpartum
On this episode, professional triathlete Chelsea Sodaro shares an honest look at her return to elite racing after becoming a mom, offering a powerful perspective on what it really takes to balance motherhood and high-performance sport.Chelsea dives into the physical and mental challenges of postpartum training, from rebuilding strength and endurance to navigating shifting identity and expectations
55: Does Heat Training Actually Make You Faster?
What if the secret to better endurance wasn’t just more miles… but more heat?In this episode of Endurance Eats, we sit down with Brett Ely to break down the science of heat acclimation and how athletes can use it to unlock real performance gains. From smarter protocols to surprising recovery benefits, this conversation goes beyond the “just sweat more” advice and into what actually works.Whether y
54: Fueling Young Athletes: A Guide for Sports Parents
In this episode, we explore how parents can support their children's nutritional habits and body image with insights from registered dietitian Nicole Cruz, especially athlete children who really want to fuel well. Whether you're managing picky eaters, encouraging variety, or addressing body image concerns, Nicole offers practical guidance rooted in compassion and evidence-based strategies.
53: 5 Reasons Why Athletes Aren’t Seeing Body Comp Results
If you’ve ever felt confused about what it actually takes to change your body composition as an athlete… this episode is for you.In this conversation, we’re breaking down the real strategies behind building muscle, improving performance, and navigating nutrition without falling into the trap of chasing unrealistic expectations. Alongside Mary and Hanna, we’re getting honest about what works, what
52: 10,000 Calories a Day: Fueling the Tour Divide with Jens Van Roost
In this episode, Jens Van Roost shares his experiences with the Tour Divide, a grueling self-supported bike race spanning from Canada to Mexico. He discusses the challenges of the race, his preparation and training strategies, nutrition and fueling methods during the race, and the recovery process afterward. Jens also reflects on his future plans and the importance of maintaining a love for cyclin
51: REDS: The Underfueling Problems Athletes Can Miss
In this episode, Alex Larson welcomes Rebecca McConville, a sports dietitian specializing in energy availability and the concept of Relative Energy Deficiency in Sport (RED-S). Rebecca explains RED-S as a mismatch between energy intake and expenditure, likening it to a financial model where insufficient calories lead to the depletion of the body's energy reserves. She emphasizes the importance
50: Ask the Dietitians: Fat Intake, Race Recovery & Religious Fasting
In this Q&A episode, registered dietitian Alex Larson and the ALN team answers questions from the community about three topics endurance athletes ask about constantly:How much fat athletes actually need and what does this look 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 whil
49: Nutrition Priorities for Masters Athletes with Dr. Phil Chilibeck
What actually changes for endurance athletes after 40?In this episode of Endurance Eats, Alex sits down with Dr. Phil Chilibeck to break down the unique nutrition and training needs of masters athletes, especially runners and cyclists looking to stay strong for the long haul.In This Episode, We Cover:🦴 Bone health & endurance sportsWhy strength training becomes essential with age, differences
48: Low Motivation: Here’s How To Stay On Track with Nutrition
In this conversation, the ALN team discusses the importance of creating sustainable health routines that accommodate the fluctuations in motivation and life stressors. They emphasize the need for flexibility in discipline, the significance of a supportive food environment, and practical strategies for managing nutrition during low motivation periods. The conversation also highlights the importance
47: Dakotah Popehn: The Road to the Paris Olympics
In this candid conversation, Dakotah Popehn shares her journey from hockey goalie to Olympic Trials marathoner, but the heart of this episode goes deeper than training.She opens up about how disordered eating can spread through women’s teams “like cancer,” quietly shaping what athletes believe is normal. While that culture swirled around her, Dakotah kept her head down and stayed hungry to compete
46: Hanna Cooley’s Triathlon Journey to Kona
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
45: Elevating Collegiate Performance: Audrey Lahammer’s Fueling Journey
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
44: Carb Loading: The Free Speed You’re Missing
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, favo
43: The Science Behind Beta-Alanine and Sodium Bicarbonate with Jeff Stout
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, a
42: Mid Season Fuel: Fueling for Threshold Tests
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
41: Mid Season Fuel: Reactive Hypoglycemia Explained
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
40: Mid Season Fuel: Things Sports Dietitians Absolutely Love
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
39: Mid Season Fuel: Things That Make Sports Dietitians Cringe
In this conversation, Alex and the ALN team discuss the things that make them cringe as they work with athletes from what we are fueling with, can we fuel and change body comp and even some stories around bicarb and more. You are going to love 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, get your ord
38: Mid Season Fuel: Complex Fueling Situations & GLP-1s
Welcome to another round of Mid Season Fuel where Alex Larson will be giving short episodes where she provides answers to your questions and smaller questions while she prepares season 3! This conversation delves into GLP-1 medications, their role in treating type 2 diabetes and obesity, and their effects on appetite regulation. The discussion also touches on the implications of these medications
37: Behind the Mic: Alex’s Biggest Wins and Lessons in 2025
In this episode, Alex Larson reflects on the journey of Season Two of the Endurance Eats podcast, sharing personal updates on her life, training, and nutrition. She discusses the joy of connecting with listeners, her experiences in racing, the challenges of balancing training with family and work, and her mental health journey. Alex also highlights her coaching experience and future goals, emphasi
36: Holiday Nutrition for Athletes: How to Enjoy and Stay on Track
In this conversation, the hosts discuss the challenges athletes face during the holiday season regarding nutrition and eating habits. They explore the emotional and social aspects of holiday eating, strategies for maintaining healthy habits, and the importance of mindful eating. The conversation emphasizes the need for balance between enjoyment and nutritional needs, especially during festive occa
35: The Science of Gut Issues in Endurance Sports
This conversation delves into the common gastrointestinal (GI) issues faced by endurance athletes, exploring the various factors that contribute to these problems, including individual variability, environmental conditions, psychological stress, and nutritional strategies. Patrick Wilson shares insights from his research, emphasizing the importance of understanding one's body and the need for
34: The Protein Episode: How Much Endurance Athletes Really Need
In this conversation, Alex Larson, Hannah, and Mary discuss the growing obsession with protein in the fitness community, particularly among endurance athletes. They explore the validity of this obsession, share personal experiences with protein intake, and delve into recent research suggesting higher protein needs for endurance athletes. The discussion covers various protein sources, the role of p
33: From Injury to Elite: Cécile Lejeune’s Comeback Through Gravel Cycling
Alex Larson interviews Cécile Lejeune, a former triathlete and runner from France who transitioned to gravel cycling in the US. They discuss Cécile's journey through endurance sports, her struggles with RED-S, and her approach to nutrition and training. Cécile shares insights on cultural differences in sports nutrition between France and the US, and her experiences with cycling teams in both r
32: Meal Prep and Fueling Tips for Endurance Athletes with Kids
In this conversation, the hosts discuss the challenges and strategies of feeding families while maintaining an athletic lifestyle. They share practical tips on meal prep, convenience foods, and engaging kids in the cooking process. The importance of planning ahead and being flexible with meal choices is emphasized, along with the benefits of batch cooking and gardening to encourage healthy eating
31: Caffeine Strategies: Researched-Backed Tips for Endurance Athletes
In this episode of the Endurance Eats podcast, Alex Larson interviews Nathaniel Jenkins about the effects of caffeine on endurance performance. They discuss the benefits of caffeine, including improved performance and altered perception of effort, as well as the potential downsides such as GI distress and sleep interference. Jenkins explains the genetic factors influencing caffeine metabolism and
30: Travel Nutrition for Endurance Athletes
In this conversation, the Alex Larson Nutrition team discusses the challenges athletes face when trying to maintain their nutrition while traveling, especially during vacations and work trips. They emphasize the importance of flexibility, planning ahead, and making intentional food choices to ensure athletes can enjoy their time away without compromising their health. The discussion covers practic
29: Vet Approved Tips for Safely Training with Your Dog
In this conversation, Alex Larson and veterinarian Katie Neshek, discuss the essential aspects of running with dogs, focusing on choosing the right breed, training, nutrition, hydration, and safety. They emphasize the importance of understanding a dog's needs and capabilities, as well as the etiquette required when running in shared spaces. The discussion also covers practical tips for managin
28: Race-Day Nerves, Self-Talk & Confidence: Sports Psychology with Dr. Erin Ayala
In this engaging conversation, Alex Larson and Dr. Erin Ayala explore the multifaceted world of endurance sports, focusing on the mental and psychological aspects that influence performance. They discuss personal connections, training insights, managing expectations, and the importance of deliberate practice. The conversation delves into the challenges of anxiety, body image, and aging, while also
27: Building Strength: Without Sacrificing Endurance Performance
In this conversation, Alex Larson and Derek discuss Derek's recovery journey after a serious car accident, emphasizing the importance of strength training for endurance athletes. They explore how to integrate strength training into busy lifestyles, the benefits of activation exercises, and practical tips for managing core strength and back pain. Derek shares insights on essential equipment for
26: Perimenopause and Performance: Fueling Women Over 40
In this insightful episode, Alex Larson and Dr. Abbie Smith-Ryan explore the unique challenges and opportunities that perimenopause and menopause present for women's health. They discuss how exercise and nutrition can be tailored to support women through these life stages, focusing on maintaining health and vitality.Guest Bio:Dr. Abbie Smith-Ryan is a leading voice in exercise physiology and s
25: Fueling Female Athletes: Cycle Cyncing and Metabolism
In this enlightening episode, join Alex Larson and Dr. Abbie Smith-Ryan as they delve into the intricacies of exercise and nutrition tailored for women's health. Discover how to optimize body composition, metabolism, and cardiovascular health through sustainable practices. Learn about the impact of menstrual cycles on nutrition, the importance of muscle quality, and the role of nutrient timing
24: Real Talk on Body Composition, Weight Loss, and Fueling Athletes
In this conversation, the ALN team discusses the complexities of body composition and nutrition for athletes. They emphasize the importance of individualized approaches, small consistent changes, and the significance of protein intake. The discussion also covers mindful eating, caloric deficits, and the mental aspects of body image in the athletic community. They provide practical strategies for s
23: Should Endurance Athletes Use Ketones?
In this conversation, Alex Larson and Jonathan Little delve into the world of ketone supplements, exploring their types, mechanisms, and effects on endurance performance. They discuss the scientific research surrounding ketones, their potential benefits and drawbacks for athletes, particularly in high-intensity and endurance contexts, and the implications for those on ketogenic diets. The conversa
22: Mid Season Fuel: Plant-Based Proteins + Evening Race Fueling
In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on plant-based protein options and strategies for fueling during afternoon races. She provides practical tips for incorporating protein-rich foods into meals and snacks, as well as advice on how to effectively prepare for races that occur later in the day.00:00 Introduction to Pl
21: Inside Unbound XL: How Serena Bishop Gordon Fueled 359 Miles and Crushed It
In this episode, Alex Larson interviews Serena about her experience competing in the Unbound XL, a grueling 359-mile race. They discuss Serena's extensive training regimen, her nutrition strategy, and the mental preparation required for such a challenging event. Serena shares insights on the importance of gut training, caffeine use, and maintaining a positive mindset throughout the race. The c
20: Mid Season Fuel: Athlete Nutrition for Post Surgery Recovery
In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on nutrition strategies for recovery, the importance of protein and supplements, and the necessity of carb loading for optimal performance in endurance events. She emphasizes the significance of mental health during recovery.00:00 Introduction to Mid-Season Fueling Episodes01:04
19: Mid Season Fuel Long Run Nutrition & Weight Fluctuations
In this episode of the Endurance Eats podcast, Alex Larson discusses essential hydration and fueling strategies for endurance athletes, emphasizing the importance of personalizing these guidelines based on individual needs and circumstances. She also addresses common concerns about weight fluctuations when changing dietary habits, particularly with increased protein intake, and offers practical ad
18: Mid Season Fuel: Nutrition for Athletes with Irregular Schedules
In this episode of the Endurance Eats podcast, Alex Larson addresses common nutrition questions from endurance athletes. She discusses the pros and cons of eating the same meals daily during peak training, emphasizing the importance of nutrient variety, listening to one's body, and maintaining enjoyment in meals. She also provides tailored nutrition strategies for athletes with irregular work
17: Mid Season Fuel: Workout Nutrition Timing Explained
In this episode of the Endurance Eats podcast, Alex Larson discusses the importance of nutrient timing for athletes, providing actionable strategies for fueling around workouts. She explores three main workout scenarios: morning, midday, and evening, offering tailored advice for each situation to optimize performance and recovery. The episode emphasizes the need for personalized nutrition strategi
16: Mid Season Fuel: How Sports Dietitians Fuel For Race Day
In this episode of the Endurance Eats podcast, host Alex Larson and her team Mary and Hanna discuss their personal fueling strategies as they prepare for the Boston Marathon. They explore the transition from competitive running to a more relaxed approach, the impact of technology on racing, and effective carb loading strategies. The conversation also covers race day nutrition, timing, and managing
#15: Alex’s Training and Nutrition: Behind the Scenes
In this episode of the Endurance Eats podcast, Alex Larson shares her personal journey through endurance sports, nutrition, and the challenges of balancing motherhood with training. She reflects on her experiences from her first triathlon to her current training regimen, emphasizing the importance of nutrition and gradual progress. Alex discusses her meal planning strategies, fueling techniques fo
#14: 4 Key Mindset Shifts for Endurance Athletes to Improve Nutrition
In this episode of the Endurance Eats podcast, Alex Larson discusses essential mindset shifts for athletes looking to improve their endurance nutrition. She emphasizes the importance of transitioning from a restrictive mindset to a fueling mindset, focusing on progress rather than perfection, prioritizing long-term gains over short-term fixes, and viewing food as an ally rather than an enemy. Thes
#13: Carrie Tollefson: From Small-Town Runner To Olympian
In this engaging conversation, Alex Larson and Carrie Tollefson share their experiences from a recent ski retreat, discussing the challenges and joys of trying new activities. They delve into Carrie's early running journey, her family dynamics surrounding food and athletics, and the pivotal moments that inspired her to pursue elite running. The conversation highlights Carrie's experience at the Ol
#12: Intersection of Nutrition + Mental Health for Athletes with Therapist Cindi Miller
In this episode of the Endurance Eats podcast, host and registered dietitian, Alex Larson, and therapist, Cindi Miller, discuss the intricate relationship between mental health, nutrition, and athletic performance. They explore the impact of social media on self-perception, the importance of work ethic balanced with self-compassion, and the challenges athletes face regarding body image and disorde
#11: Electrolytes, Fluids and Performance: Insights from Precision Hydration
In this conversation, Alex Larson and Lexi Kelson, registered dietitian for Precision Hydration, discuss the critical role of hydration and electrolytes, particularly sodium, for endurance athletes. They explore common hydration issues, the importance of fluid intake, signs of dehydration, and the benefits of sweat testing. The discussion also covers sodium preloading strategies for races and pra
#10: Endurance Nutrition FAQs: Iron Levels, Carbs Per Hour and Stinky Sweat
In this episode of the Endurance Eats podcast, the hosts discuss the critical role of iron levels in athletic performance, effective fueling strategies for endurance athletes, and the implications of ammonia-smelling sweat. They emphasize the importance of regular health checks, understanding nutritional needs, and the necessity of proper hydration and fueling during workouts. The conversation hig
#09: Strength Training for Runners: Injury Prevention and Fueling with Dr. Victoria Sekely
Want to become a stronger, faster runner without constantly battling injuries, exhaustion, or frustrating training setbacks?Strength training for runners and proper nutrition are two of the biggest pieces of the puzzle, but knowing how to balance them with your running schedule isn't always easy.In this episode of the Endurance Eats Podcast, I'm joined by physical therapist, running coach,
#08: Triathlon Nutrition: Fueling Mistakes and Lessons with Greg Bennett
Are you training hard for your next triathlon but wondering if your nutrition is actually helping your performance or holding you back?Triathlon nutrition has come a LONG way, and some of the fueling strategies athletes once considered normal could actually be making training, recovery, and race-day performance harder than they need to be.In this episode of the Endurance Eats Podcast I'm join
#07: Nutrition for Masters Athletes: Fuel Stronger as You Age
Did you know that you're considered a masters athlete at just 35 years old? Yep. Apparently, I've been a masters athlete for a couple of years now and didn't even realize it! But here's the good news: getting older doesn't mean your best athletic years are behind you.Whether you're running marathons in your 40s, tackling triathlons in your 50s, or crushing cycling goals in
#06: Cycling Nutrition: How Eating More Can Make You a Stronger Cyclist with Serena Bishop Gordon
What if eating more—not less—was the thing that helped you become a stronger cyclist?For years, elite cyclist and cycling coach Serena Bishop Gordon could ride for four hours with little more than water. She trained hard, rarely missed workouts, and knew plenty about sports nutrition. But actually fueling herself consistently? That was another story.Serena started cycling around age 30 after year
#05: Can Endurance Athletes Lose Weight While Training?
Can you lose body fat while training for a marathon, triathlon, or cycling event—without wrecking your performance?This is a tricky topic, and honestly, it took me months to plan this episode because I wanted to do it justice. For years, I was firmly in the camp that athletes shouldn’t try to lose weight while training for a race. And there was good reason for that.Restricting calories while compl
#04: Endurance Nutrition Q&A: Pre-Run Fuel, Hydration & Rest Days with Hannah and Mary
Can you really eat Pop-Tarts before a long run? When do you actually need gels and hydration? And should you eat less on rest days?In this episode, I’m bringing in my dream team, dietitians Hanna and Mary, to answer some of the endurance nutrition questions we hear all the time. And yes, we’re starting with Pop-Tarts.One of my favorite things about working with endurance athletes is helping take
#03: Why Endurance Athletes Need Sugar with Dr. Allen Lim
Sugar is bad for you…right?Well, context matters. There’s a BIG difference between consuming sugar while sitting on the couch and taking in sugar while your body is burning through energy during a hard endurance workout.In this episode, we’re getting into the science of why and yes, we’re talking Legos, traffic jams, and how to fuel hard without pooping yourself. You’re welcome.I’m joined by Allen
#02: Should Endurance Athletes Take Creatine?: Dr. Scott Forbes
Creatine is for bodybuilders, right? Not so fast. There may be some pretty interesting reasons for runners, cyclists, triathletes, and other endurance athletes to consider it, too. And no you’re not going to wake up looking like the Hulk.In this episode, I’m joined by creatine researcher Dr. Scott Forbes to answer a question I’ve been hearing more and more from endurance athletes: Should I be tak
#01: How Many Carbs Do You Need Per Hour?
Carbs don’t make you fat. They make you fast.Endurance athletes are finally starting to give carbs the attention they deserve. But knowing you need carbs is one thing. Figuring out how many grams per hour you actually need and how to increase your intake without upsetting your gut is another.Welcome to the very first episode of the Endurance Eats podcast!I’m kicking things off with one of my favor
Endurance Eats Trailer
Welcome to the Endurance Eats podcast!
I’m your host Alex Larson, a registered dietitian, Ironman finisher, and your guide to unlocking your full potential through food. This is your go-to safe space to learn about all things nutrition and endurance performance.
Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think
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