Endurance Eats

Alex Larson
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Welcome to the Endurance Eats podcast! 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 about fueling your body. Whether you're a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.

  1. -2 D.

    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 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 Nutrition 01:20 Physiological Changes in Masters Athletes 04:29 Nutrition Needs for Endurance Athletes 07:49 Bone Health Considerations for Endurance Athletes 10:45 Impact of Cycling on Bone Density 12:34 Collagen Supplementation: Myths and Realities 14:08 Importance of Bone Density Testing 20:21 Cardiac Health and Blood Pressure Monitoring 24:19 Strength Training Recommendations for Masters Athletes 26:33 Supplement Safety for Athletes with Cardiac Concerns 29:51 The Role of Pulses in Endurance Nutrition 34:55 Final Advice for Masters Athletes This episode of Endurance Eats is brought to you by Alex 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.com FREE 10 Day Protein Meal Guide Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com 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.Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

    25 min

  2. 25. FEB.

    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 of setting realistic goals, understanding the impact of stress on appetite, and the value of default meals and meal planning. Overall, the discussion aims to inspire athletes to approach nutrition with a mindset of curiosity and adaptability. 00:00 The Role of Motivation in Health and Nutrition 05:40 Creating a Low Motivation Nutrition Plan 12:05 Defining Minimal Baseline Targets 19:19 Decision-Making in Nutrition 19:57 Convenience in Nutrition 22:35 Balancing Nutrition with Busy Lives 25:49 The Skill of Eating Well 28:59 Planning Ahead for Nutrition 30:15 Consistency Over Perfection 31:59 Curiosity in Nutrition 34:28 Fueling Workouts Effectively This episode of Endurance Eats is brought to you by Alex 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.com FREE Athlete Fueling Guide Supergoop Alex talks About Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com 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. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

    38 min

  3. 18. FEB.

    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, not to shrink. She discusses fueling for performance, adapting to different race climates, preparing for the Olympic Trials, and why her future plans and goals as a 2024 Olympian.  00:00 Introduction and Minnesota Pride 02:52 Training Preferences and Cold Weather Gear 05:46 Transition from Hockey to Running 08:37 Long-Term Growth and Injury Prevention 11:24 The Olympic Dream and Career Aspirations 14:25 Nutrition and Fueling Mistakes 16:52 Fasted Running and Its Implications 20:35 Navigating Life as an Athlete and Professional 21:52 Heat Acclimatization for Olympic Trials 23:57 Nutrition Strategies for Endurance Racing 26:12 Carb Loading: Myths and Realities 28:35 The Emotional Journey of Competing 29:52 Training Adjustments for Paris Marathon 30:20 Pre-Race Rituals and Fueling 32:27 Taylor Swift: The Soundtrack of Training 35:30 Future Goals and Aspirations 37:56 Empowering Women in Endurance Sports Connect with Dakotah: Dakotah’s Instagram Dakotah’s Strava 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.com FREE Athlete Fueling Guide Tailwind Nutrition Dakotah Talks about Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com 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. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

    35 min

  4. 11. FEB.

    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 faced, and how her experiences shape her approach as a dietician. The conversation also touches on the emotional aspects of racing and the future of her athletic career. 00:00 Introduction to Hanna's Athletic Journey 06:25 Transitioning to Triathlon: The Beginning 12:34 Nutrition and Training for Ironman Wisconsin 18:15 Preparing for Kona: The Road Ahead 19:55 Transformative Nutrition Insights 22:32 The Importance of Accountability in Nutrition 24:28 Race Day Preparation and Strategy 30:06 Mindset and Performance in Endurance Sports 34:56 Balancing Motherhood and Endurance Sports This episode of Endurance Eats is brought to you by Alex 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.com FREE Fueling Strategies for Long Course Triathlon  Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com 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. Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

    35 min

  5. 4. FEB.

    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 challenges of hydration in winter sports. Audrey also shares her goals for the upcoming season, including biathlon world trials and returning to racing after injuries. 00:00 Introduction to Audrey Lahammer and Her Journey 03:32 Transitioning to College-Level Athletics 05:01 The Importance of Fueling and Recovery 06:59 Working with a Nutrition Coach 10:49 Meal Prepping for Success 12:32 Advice for Parents of Student Athletes 17:49 Challenges of Hydration in Winter Sports 22:11 Goals for the Upcoming Season Grab your FREE Guide on Fueling as a College Athlete This episode of Endurance Eats is brought to you by Alex 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.com FREE 10 Day sample Protein Meal Plan Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com 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. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

    25 min

  6. 28. JAN.

    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, favorite carb loading foods, and the psychological aspects of preparing for a race. The hosts emphasize the significance of planning and practicing carb loading to enhance performance and confidence on race day. 00:00 Introduction to Carb Loading for Endurance Athletes 02:47 The Importance of Nutrition Leading Up to Race Day 05:31 Understanding Carb Loading: Benefits and Strategies 08:20 When and How Much to Carb Load 11:14 Practical Tips for Effective Carb Loading 14:03 Common Mistakes and Misconceptions in Carb Loading 16:48 Favorite Carb Loading Foods and Snacks 19:36 Final Thoughts on Carb Loading and Race Day Preparation This episode of Endurance Eats is brought to you by Alex 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.com Carb Loading Guide Protein 10 day guide  Skratch Carb Supplements CODE: ENDURANCEEATS20 for 20% off Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com 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. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

    36 min

  7. 21. JAN.

    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, and the importance of combining both supplements for optimal results. 00:00 Introduction to Buffering Supplements 02:03 The Role of Beta-Alanine in Muscle Buffering 04:39 Understanding Dosage and Timing for Beta-Alanine 06:33 Side Effects of Beta-Alanine: Paresthesia Explained 11:14 Evaluating the Need for Beta-Alanine in Endurance Sports 14:02 Sodium Bicarbonate: Mechanism and Benefits 15:56 Sodium Bicarbonate in Endurance Events 17:51 Modes of Sodium Bicarbonate Supplementation 29:44 Combining Beta-Alanine and Sodium Bicarbonate This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com 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. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

    32 min

  8. 14. JAN.

    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 help athletes focus on fueling for performance gains without the stress of constant food decision-making. 00:00 Setting the Stage for Performance Goals 02:52 Fueling for Success in Threshold Tests This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com 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. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

    6 min
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Welcome to the Endurance Eats podcast! 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 about fueling your body. Whether you're a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.

Informasjon

  • Skaper
    Alex Larson
  • År i produksjon
    2024 - 2026
  • Episoder
    50
  • Vurdering
    Ren
  • Copyright
    © Alex Larson
  • Vis nettsted
    Endurance Eats

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