Endurance Eats

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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 for athletes, particularly in endurance sports, and the lack of data on their combined use with physical performance.00:00 Introduction to Endurance Nutrition00:09 Understanding GLP-1 Medications and Nutrition00:52 Navigating Nutrition with GLP-1 MedicationsResources 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!Endurance Eats is brought to you by Thorne! Get all your protein and other supplements that you need to fuel well!  Get 15% off here! https://www.thorne.com/u/alexlarsonnutrition

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, emphasizing the importance of community and support in the endurance sports world.00:00 Season Two Reflections03:02 Personal Growth and Training Journey06:10 Challenges and Mental Health09:14 Racing Experiences and Lessons Learned12:03 Future Goals and ProjectsResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN DietitianEpisode 15 My Last Recap 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!Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration for optimal energy and recovery so you can train stronger, go longer, and feel your best every mile.Grab yours here! Use code ENDURANCEEATS for a discount!

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 occasions. The hosts also share personal anecdotes and practical tips for navigating holiday meals, fueling workouts with seasonal treats, and maintaining body composition during this time.00:00 Navigating Holiday Challenges for Athletes02:46 Fueling Workouts with Holiday Foods05:27 Thanksgiving and Its Unique Food Dynamics08:10 Christmas and Hanukkah: Treats and Traditions11:08 Mindful Eating and Body Composition During Holidays13:42 Strategies for Maintaining Healthy Habits16:37 Balancing Enjoyment and Nutrition19:23 Final Thoughts on Holiday Nutrition20:48 Nourishing Habits for the Holidays25:23 Managing Holiday Stress and Logistics27:43 Emotional Well-being During the Holidays32:23 Holiday Food Traditions and Preferences36:44 Mindfulness and Planning for the New YearResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Holiday Recipes Blog with Cookie RecipeBody composition episode 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!Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration for optimal energy and recovery so you can train stronger, go longer, and feel your best every mile.Grab yours here! Use code ENDURANCEEATS for a discount!

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 tailored nutrition plans to mitigate GI distress during training and competition. The discussion also highlights the role of sodium and hydration, common mistakes athletes make, and when to seek medical advice for persistent symptoms.00:00 Understanding GI Issues in Endurance Athletes02:47 Individual Factors Influencing GI Problems05:24 The Role of Environmental Conditions08:03 Psychological Impact on GI Distress11:08 Nutritional Considerations for GI Health16:47 Strategies for Managing GI Issues During Races26:44 Understanding Nausea in Endurance Sports29:16 The Role of Experience in Gut Health30:26 Cycling vs. Running: Gut Issues Explored32:02 Timing of Gastrointestinal Symptoms34:22 Sodium and Electrolyte Trends in Endurance36:13 The Science Behind Sodium Supplementation38:08 Bloating and Digestive Distress in Athletes42:13 When to Seek Professional Help43:19 Golden Rules for Endurance Nutrition45:18 Future of Endurance Nutrition ResearchGuest Bio:Patrick Wilson, Ph.D., R.D. is a registered dietitian and an assistant professor of exercise science at Old Dominion University whose research zeroes in on the gut challenges that endurance athletes often face. Blending expertise in nutrition, physiology, and psychology, Patrick has become a leading voice on how exercise and fueling strategies influence digestive health, performance, and comfort.He is the author of The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress — a science-based guide that helps runners, cyclists, triathletes, and coaches understand, prevent, and manage gastrointestinal issues during training and competition. Through his research and book, Patrick translates complex science into practical tools for athletes striving to feel and perform their best.When he’s not teaching or writing, Patrick continues to study the mind-body-gut connection in sports, aiming to improve both health and race-day outcomes for endurance athletes.Find Patrick Wilson online:Book: The Athlete’s Gut (Human Kinetics)Research & faculty page: Old Dominion UniversityYoutubeResources 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! Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:Reduce fatigue and bounce back faster after trainingLower your risk of injury and improve body compositionBoost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition

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 protein in recovery and mood stabilization, and practical tips for meeting protein goals. They also address the potential risks of relying too heavily on protein supplements and emphasize the importance of planning meals to ensure adequate protein intake.00:00 Celebrating Life and Birthdays02:26 The Protein Obsession: Valid or Not?05:02 Personal Experiences with Protein Intake08:01 Research Insights on Protein Needs10:44 Protein Sources: Whey vs. Casein13:32 The Balance of Protein and Other Nutrients16:23 Can You Have Too Much Protein?19:22 Practical Tips for Endurance Athletes22:52 Starting the Day Right with Protein24:44 Sustainable Protein Choices for Athletes27:17 Plant-Based Protein Options28:54 Protein Quality and Digestibility31:42 The Role of Protein Powders33:40 Balancing Food and Supplements38:15 Strategies for Meeting Protein Needs41:22 Closing Thoughts and Future Questions  Resources Mentioned in This Episode:​ Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.com​Research article about protein: https://pubmed.ncbi.nlm.nih.gov/40117058/Connect with Me:​Instagram: @alexlarsonnutrition​Website: 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! Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Between the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:​Reduce fatigue and bounce back faster after training​Lower your risk of injury and improve body composition​Boost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here✨ This episode is brought to you by Between the Miles from Alex Larson Nutrition

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 regions. The conversation also touches on the importance of proper fueling, overcoming self-doubt, and the joy of embracing carbs for performance. 00:00:00 Introduction and Background00:00:00 Struggles with RED-S00:00:01 Transition to Cycling00:00:01 Cultural Differences in Nutrition00:00:02 Fueling and Nutrition Insights00:00:03 Overcoming Self-DoubtGuest Bio and ContactCécile Lejeune is a French professional cyclist based in the United States, competing in the 2025 Lifetime Grand Prix series. She currently rides for CCB Women’s Cycling, where she brings determination, resilience, and a love for the sport to every race. Beyond competition, Cécile is passionate about sharing her knowledge of cycling with others and offers coaching to athletes of all levels.Known for blending grit on the bike with a thoughtful approach off it, she documents her journey through training, racing, food, and life as an expat athlete. Whether she’s tackling endurance events, exploring new trails, or helping others reach their goals, Cécile embodies the spirit of adventure and community that defines modern cycling. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.comInstagram for Cecile https://www.instagram.com/cecilejeune/?hl=en 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! ✨ This episode is brought to you by Beyond the Miles from Alex Larson NutritionEndurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:Reduce fatigue and bounce back faster after trainingLower your risk of injury and improve body compositionBoost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here

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 habits in children. 00:00 Balancing Parenting and Athletic Nutrition02:48 Convenience Foods for Busy Families05:28 Meal Prep Strategies for Athletes08:15 Automating Meal Planning11:08 Family Style Dining and Kid-Friendly Meals13:59 Creating a Weekly Meal Routine21:59 Navigating Family Meal Planning26:20 Quick and Easy Meal Solutions32:09 Batch Cooking and Meal Prep Strategies38:01 Embracing Flexibility in Meal Planning Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.comTHe Spaghetti Sauce Recipe https://alexlarsonnutrition.com/vegetable-spaghetti-sauce-recipe/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! ✨ This episode is brought to you by Beyond the Miles from Alex Larson NutritionEndurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:Reduce fatigue and bounce back faster after trainingLower your risk of injury and improve body compositionBoost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here