Endurance Eats

You’re tired all day, your workouts feel harder than they should, and making dinner somehow feels like the toughest workout of all.Sound familiar?In this episode of the Endurance Eats Podcast, my sports dietitian teammates Hanna and Mary join me to talk about what happens when endurance athletes find themselves stuck in a cycle of exhaustion. We’re unpacking the difference between overtraining, underfueling, and under-recovery and why it’s not always easy to tell them apart.We also share the signs we see in our athletes, how stress outside of training affects recovery, and practical ways to start feeling like yourself again. Because you deserve to have energy for your workouts and the rest of your life.In this episode, you’ll learn:The signs that your fatigue might be more than a tough training weekHow overtraining and underfueling can overlap—and what might point to each oneWhy work stress, disrupted sleep, and family life all count when it comes to recoveryThe questions to ask if you’re fueling well but your workouts still feel flatWhy getting enough carbohydrates throughout the day matters, even when your protein intake is on pointHow to make a fueling plan work with a busy schedule, even if your meals don’t look “traditional”When to talk with your healthcare provider about ongoing fatigueHow to communicate with your coach when you need more recoveryWhat each of us does to protect recovery in our own training Resources Mentioned Our episode with Rebecca McConville about RED-S Alex’s favorite puzzles Fuel Your Training with TrainingPeaksThis season's podcast partner is TrainingPeaks!I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.You can create a free account and get two weeks of Premium access when you sign up.https://www.trainingpeaks.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionIf you’re feeling exhausted, struggling through workouts, or unsure whether you’re fueling enough, you don’t have to figure it out alone. Our team has openings in our one-on-one nutrition coaching program. Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/nutrition-services Check out our endurance nutrition tools and resources Don’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the showHave Questions or Suggestions? There is plenty more we can cover in a future episode. Send me a message.This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!

Can you really fuel marathon training, recover well, and perform your best on a plant-based diet? Absolutely. But just because you're eating more plants doesn't automatically mean you're fueling your body well.There's a little more to think about than simply swapping meat for beans.In this episode of the Endurance Eats Podcast, I'm joined by my sports dietitian teammates, Hanna and Mary, to talk about what it actually takes to thrive as a plant-based endurance athlete.Whether you're vegan, vegetarian, mostly plant-based, or just trying to eat more plants, we're breaking down how to get enough calories and protein, which nutrients deserve extra attention, and how to adjust your nutrition during race week so your gut doesn't stage a protest at mile 18.We also dig into one of the biggest challenges I see with plant-based athletes: unintentional underfueling. We're sharing practical plant-based protein sources, including soy and non-soy options, and how to combine foods throughout the day to support muscle recovery.Plus, we're talking about iron deficiency, ferritin testing, vitamin B12, calcium, omega-3s, and why taking an iron supplement isn't necessarily the same as absorbing it effectively.What You'll LearnCan plant-based athletes perform just as well? How to get enough protein without eating meat. Why your protein consistency matters. The hidden risk of underfueling. Which vitamins and minerals deserve extra attention. Why ferritin levels matter for runners. How to carb load on a plant-based diet. How to avoid race-day GI disasters. Are sports gels and hydration mixes vegan? Why plant-based doesn't have to mean all-or-nothing. Resources MentionedEndurance Eats Podcast, Episode 71 — Iron deficiency conversation with researcher Dr. Corey DuganAmerican Society of Hematology — Iron deficiency guidance discussed in the episode Fuel Your Training with TrainingPeaksThis season's podcast partner is TrainingPeaks!I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.You can create a free account and get two weeks of Premium access when you sign up.https://www.trainingpeaks.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionIf you're eating plant-based and struggling to get enough protein, manage your energy, improve recovery, or figure out your race-day fueling strategy, you don't have to figure it all out on your own. My team and I work one-on-one with endurance athletes to build personalized fueling plans that support their training, performance goals, food preferences, and lifestyle. Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/nutrition-services Check out our endurance nutrition tools and resources Don’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the showHave Questions or Suggestions?Have a question about plant-based sports nutrition? Reach out and let me know! There is plenty more we can cover in a future episode. Send me a message.This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!

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 behind the hilarious Taking Men's Strava Crowns series and CFO of Carbs Fuel, the company behind one of my favorite affordable 50-gram carbohydrate gels.We talk about how her Strava series unexpectedly took off, what it's like dealing with internet trolls, and why she believes cycling should be fun. But we also get into one of my favorite topics: fueling!Laini shares how she went from running marathons on just one or two gels and barely any water to embracing high-carb fueling and finishing her hardest cycling workouts feeling stronger than when she started. We also get into how she and her husband, Gabe, built Carbs Fuel to make high-carb fueling more accessible and affordable for everyday endurance athletes.And of course, we talk about why missing a workout, ordering takeout, or not following your training plan perfectly doesn't mean you're failing as an athlete.What You'll Learn How Laini's Taking Men's Strava Crowns series went viral and attracted more than 229,000 Instagram followers.Why Strava segments can be a fun way to push yourself without taking competition too seriously.How Laini handles negative comments, internet trolls, and the unexpected pressures of social media fame.Why underfueling left Laini completely exhausted during her marathon-running days.How increasing her carbohydrate intake transformed her cycling workouts and helped her finish strong.Why letting go of a scarcity mindset around sports fuel can change your entire training experience.Resources Mentioned:Laini Bones on Instagram: https://www.instagram.com/lainibones/?hl=en Laini Bones on Strava:  https://strava.app.link/Mx5aaNdx66b Carbs Fuel: https://carbsfuel.com/Fuel Your Training with TrainingPeaksThis season's podcast partner is TrainingPeaks!I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.You can create a free account and get two weeks of Premium access when you sign up.https://www.trainingpeaks.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionReady to stop second-guessing your fueling and start getting more out of your training? At Alex Larson Nutrition, my team and I help endurance athletes build practical nutrition strategies that support their workouts, recovery, and performance without unnecessary food rules or complicated meal plans. Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/nutrition-services Check out our endurance nutrition tools and resources Don’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the showHave Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!

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 getting it right often has less to do with perfection and more to do with planning ahead.Chase is a professional gravel cyclist, co-founder of Lunchbox Racing, coach, race director, and community builder. His impact goes well beyond his own racing, and in 2026 he received the inaugural Gravel Cycling Hall of Fame Community Impact Award for his contributions to the sport.In this episode, Chase and I talk about how he went from biking to hockey practice as a kid to competing at the elite level, why giving back to the gravel community matters so much to him, and what it takes to balance training with being a dad, race director, and team leader.And, of course, we talk nutrition.When Chase first reached out to me, nutrition wasn't necessarily a disaster. The bigger challenge was consistency when life got chaotic. Travel, race directing, long training days, and stress could quickly throw his normal eating routine off.Instead of making radical changes, we focused on small adjustments that made his nutrition easier to execute in real life.That meant meal prepping before busy race weekends, packing coolers for travel, keeping easy meals and snacks available, prioritizing protein around massive training days, and being more intentional about carb loading before races.We also get into Chase's approach to fueling on the bike, including why gummy worms have replaced some of his beloved gas station donuts, his ability to take in around 120 grams of carbohydrates per hour during races, and why he thinks more endurance athletes need to get comfortable eating carbs while they train.What You'll LearnWhy Chase believes building the cycling community matters just as much as his own race resultsHow becoming a dad changed his approach to training, recovery, sleep, and planningThe nutrition challenges that finally pushed him to ask for helpWhy we focused on consistency instead of completely overhauling his dietResources MentionedChase Wark / Chase the Biker Instagram: https://www.instagram.com/chasethebikerChase the Biker YouTube: https://www.youtube.com/@chasethebikerLunchbox Racing: https://lunchboxracing.com/Gravel Underdogs Podcast: https://podcasts.apple.com/us/podcast/grvl-undrdgs/id1879702903 Granny's Gravel Grinder - Registration Connect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWant to take the guesswork out of your endurance nutrition and learn how to fuel your training, racing, and everyday life with more confidence? Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/Check out our endurance nutrition tools and resources Don’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the showHave Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!

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 training and racing to answer one question: If we could do it all over again, what would we do differently?We’re talking about everything from running a first marathon on basically no fuel (yes, really) to underfueling Ironman training, learning how to fuel a finicky gut, and realizing that sometimes the biggest thing holding you back has nothing to do with fitness.Because endurance sports teach you a lot. Fueling matters. Recovery matters. Mental preparation matters. But so does knowing when to push, when to back off, and how to keep the sport you love actually enjoyable.What You’ll LearnWhat I would completely change about how I trained and fueled for Ironman WisconsinWhy knowing how to fuel and actually practicing your fueling are two very different thingsHow endurance fueling has changed since our early racing daysWhy Hanna once felt like taking fuel during training was almost “cheating”The fueling mistake that can happen when you’re feeling too good during a raceWhy your recovery nutrition can determine what you get out of your next workoutHow Mary learned what works for her finicky gut through years of trial and errorWhy Hanna says her biggest do-over might actually be mental preparation—not nutritionHow we think about training during busy, stressful, or ridiculously hot seasons of lifeWhy “maintenance is a win” can be one of the smartest approaches to long-term trainingThe importance of focusing on what you can control on race dayWhy preserving the joy of your sport might matter more than forcing yourself through another training blockAnd yes, somehow we also get into mountain biking, slow walkers, candy corn, and whether mellowcreme pumpkins count as endurance fuel. It’s Team HAM. What did you expect?Want to fuel your training and racing with more confidence? Explore Alex Larson Nutrition programs and one-on-one support: https://alexlarsonnutrition.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWork with Alex Larson Nutrition: https://alexlarsonnutrition.com/Check out our endurance nutrition tools and resources Don’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the showHave Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition