How to Lose Weight Without Losing Performance: The Truth About Body Composition for Athletes with Alex Larson, MS, RD

Update: 2025-11-04

Description

So many athletes wonder if they can change their body composition—or even lose a few pounds—without tanking their performance. In this episode, Natalie sits down with sports dietitian Alex Larson to unpack the delicate balance between fueling for endurance and reaching body composition goals. They talk about what “race weight” really means, how to avoid common pitfalls like underfueling, how to strategically time carbs and protein, and why food journaling can be a powerful learning tool for athletes.

Follow Alex at @alexlarsonnutrition.

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

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How to Lose Weight Without Losing Performance: The Truth About Body Composition for Athletes with Alex Larson, MS, RD

#box-pro-ellipsis-17632134116841{-webkit-line-clamp:2;}How to Lose Weight Without Losing Performance: The Truth About Body Composition for Athletes with Alex Larson, MS, RD

How to Lose Weight Without Losing Performance: The Truth About Body Composition for Athletes with Alex Larson, MS, RD

Natalie Rizzo, MS, RD

How to Lose Weight Without Losing Performance: The Truth About Body Composition for Athletes with Alex Larson, MS, RD