Endurance Eats

Alex Larson
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Endurance Eats

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. 23 ABR · CONTENIDO EXTRA

    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 strategies and encourages listeners to experiment with their fueling methods. 00:00 Introduction to Mid-Season Fuel Episodes 01:01 Understanding Nutrient Timing 01:59 Morning Workout Fueling Strategies 05:09 Midday Workout Nutrition Tips 06:03 Evening Workout Fueling Approaches Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian  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!

    8 min

  2. 9 ABR · CONTENIDO EXTRA

    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 nerves, emphasizing the importance of finding a balance between performance and enjoyment in running.  In this conversation, they discuss race day fueling strategies, including the use of sodium bicarbonate, hydration, and carbohydrate intake. They share personal anecdotes about their experiences with nutrition during races and the importance of preparation. 00:00 Introduction to Midseason Fuel Episodes 03:06 Transitioning from Competitive to Fun Running 06:00 The Impact of Technology on Racing 08:58 Carb Loading Strategies for Race Day 11:57 Race Day Nutrition and Timing 17:52 Managing Race Day Nerves and Fueling 19:23 Race Day Fueling Strategies 29:15 Preparing for the Gravel Race 38:21 Final Thoughts and Good Luck Wishes Resources Mentioned in This Episode: ​Apply for 1:1 Coaching with an ALN Dietitian ​Boston Marathon Fueling Blog​Gels for Running and TriathlonsConnect 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!

    38 min

  3. 26 MAR

    #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 for performance, and the need for strength training. She also shares her upcoming challenges and goals, as well as future plans for her nutrition coaching business, wrapping up the first season of her podcast with gratitude and excitement for what's to come. In today’s episode, we’re diving into: 00:00 Introduction to the Journey 02:34 The Calling to Nutrition 03:59 Postpartum Challenges and Nutrition 06:19 Training and Progress Updates 09:10 Nutrition and Meal Planning 12:59 Fueling Strategies for Performance 14:22 Balancing Strength Training and Cardio 15:46 Upcoming Challenges and Goals 17:41 Future Plans for Nutrition Coaching 18:37 Season One Wrap-Up and Future Insights Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian  Body Composition episode Carbohydrate Guidelines Episode  The Pancake Press Email Sign Up 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!

    19 min

  4. 19 MAR

    #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. These shifts can lead to better energy levels, improved performance, and a healthier relationship with food. In today’s episode, we’re diving into: 00:00 Introduction to Mindset Shifts in Endurance Nutrition 06:42 Progress Over Perfection 12:41 Food as an Ally, Not an Enemy Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian  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!

    16 min

  5. 12 MAR

    #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 Olympic Trials, the pressure of competition, and the importance of nutrition in an athlete's life. Throughout, themes of friendship, overcoming fear, and the impact of family support are woven into their narratives. In this engaging conversation, Carrie Tollefson and Alex Larson delve into the world of nutrition for athletes, discussing personal experiences with food choices before races, the misconceptions surrounding professional athletes, and the importance of fostering a positive relationship with food in parenting. They also explore the role of running in their lives and future plans, emphasizing the joy and community that comes with the sport. In today’s episode, we’re diving into: 00:00 Skiing Adventures and New Friendships 02:59 Embracing Discomfort in New Experiences 05:57 Carrie's Early Running Journey 08:53 Family Dynamics and Food Culture 11:46 Inspiration to Pursue Elite Running 14:57 The Olympic Trials Experience 17:58 The Final Sprint to Victory 20:55 Life as an Olympian 23:58 Nutrition and Its Role in Performance 27:44 Nutrition and Pre-Race Rituals 34:12 Misconceptions About Professional Athletes 37:38 Parenting and Nutrition Conversations 45:12 Running's Role in Life and Future Plans Guest: Carrie Tollefsen Bio: Carrie Tollefson is an Olympic middle-distance runner, broadcaster, and advocate for healthy living. A 13-time Minnesota state champion and five-time NCAA champion at Villanova, she represented the U.S. in the 1500m at the 2004 Athens Olympics. Beyond competition, Carrie is a respected media personality, covering major marathons and championship races for ESPN, NBC, and USATF.TV. She’s also the National Fitness Director for Moms on the Run, a dynamic speaker, and host of the C Tolle Run podcast. Living in Minnesota with her husband and three kids, she continues to inspire others to GET AFTER IT! Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian  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!

    53 min

  6. 5 MAR

    #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 disordered eating. Cindi emphasizes the need for individualized approaches to nutrition and mental health, the role of therapy, and the significance of understanding one's relationship with food. The conversation highlights the importance of flexibility in dietary habits and the necessity of finding the right support system for mental well-being. In today’s episode, we’re diving into: 00:00 Introduction to Mental Health and Success 02:52 The Impact of Social Media on Self-Perception 05:57 Navigating Setbacks and Shame in Nutrition 09:01 The Balance of Work Ethic and Obsession 11:56 Body Image and Mental Well-Being in Athletes 14:55 Understanding Body Composition Goals 18:00 Disordered Eating vs. Eating Disorders 20:58 The Role of Therapy in Mental Health 23:50 Finding the Right Therapist 26:59 The Importance of Individuality in Nutrition 30:10 The Relationship Between Food and Mental Health 33:00 Changing the Narrative Around Sugar 36:04 The Role of Coaches in Athlete Mental Health 39:00 The Journey of Self-Discovery in Therapy 41:56 Conclusion and Future Insights Guest Cindi Miller Bio: Cindi is a mental health counselor licensed in North Carolina, Indiana, and Ohio. She is a coach at heart and was a collegiate volleyball coach for 7 years, and coached club volleyball for 11 years prior to becoming a therapist. This is where Cindi’s passion for mental health and exploring the roots of perfectionism began. She saw countless athletes struggling with body image, poor relationships to food and exercise, and full blown eating disorders. Cindi then began working in a residential and PHP treatment center to further her education around eating disorders and is a loud and persistent advocate for body acceptance, reducing shame and stigma around body size, and educating on the dangers of eating disorders and their parallels to “being healthy” and diet culture. Cindi also provides basic psychoeducation and coaching around anxiety, depression, burnout, boundaries, and perfectionism to athletic departments, teams, corporations, and individuals. Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian  Affirmations for Athletes: Mindful eating and Body Positivity  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!

    58 min

  7. 26 FEB

    #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 practical tips for maintaining hydration during training and events. In today’s episode, we’re diving into: 00:00 The Importance of Sodium in Hydration 03:09 Common Hydration Issues in Endurance Athletes 05:46 Behavioral Aspects of Hydration 09:07 Signs of Dehydration and Low Electrolyte Levels 12:02 The Evolution of Hydration Strategies 15:04 Understanding Sweat Testing 17:58 Sodium Preloading for Performance 21:04 Rehydration Strategies Post-Exercise 24:00 Logistics of Hydration During Races Guest: Lexi Kelson Bio: Lexi is a Registered Dietitian who earned her master’s degree in Applied Nutrition with a focus on fueling for sports performance. She wears a few hats as the PF&H RD, conducting Sweat Tests out of Atlanta, GA and traveling for pro sports team testing gigs. With a background in journalism, she’s able to combine her skills with both words and science to write evidence-based blogs for the Knowledge Hub, create educational content and strategize fuel & hydration plans for athletes... plus a side of number crunching for case studies and athlete feedback. She may not be an endurance athlete, but she’s a powerlifter who can allegedly be persuaded to run a 5k every so often! https://www.precisionhydration.com/us/en/ https://www.instagram.com/precisionfandh Resources Mentioned in This Episode: Pancake Mug Recipe Apply for 1:1 Coaching with an ALN Dietitian  https://www.sciencedaily.com/releases/2015/03/150304075220.htm https://pubmed.ncbi.nlm.nih.gov/7965369/ https://www.researchgate.net/publication/314420338_The_role_of_sodium_in_the_body https://pmc.ncbi.nlm.nih.gov/articles/PMC4966593/ https://pmc.ncbi.nlm.nih.gov/articles/PMC2231307/ Precision Hydration Sweat Test: https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/ Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Enter this week’s giveaway for a $100 gift card to Precision Hydration to meet your hydration needs! Head to Instagram and find the giveaway post there for all the details! 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!

    46 min

  8. 19 FEB

    #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 highlights personal experiences and practical advice for athletes to optimize their health and performance. In today’s episode, we’re diving into: 00:00 The Importance of Iron Levels for Athletes 17:15 Fueling Strategies for Endurance Athletes 30:00 Understanding Ammonia Smell in Sweat Guests: ALN Registered Dietitians Hanna Cooley and Mary Wirtz Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian  Floradix Liquid Iron Dr. Allen Lim Episode 3 - Is Sugar Bad For Athletes? Episode 1 - 120g Carbs Per Hour! Episode 8 - Nutrition Lessons from Pro Triathlete Greg Bennett 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
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Información

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.

Ficha técnica

  • Creado por
    Alex Larson
  • Años en activo
    2024 - 2025
  • Episodios
    18
  • Clasificación
    Apto
  • Derechos de autor
    © Alex Larson
  • Sitio web del podcast
    Endurance Eats

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