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.
76: Can Endurance Athletes Thrive on a Plant-Based Diet?
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...
75: Taking Men's Strava Crowns and Fueling to Win with Laini Bones
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...
74: Fueling a Pro Gravel Cyclist: Chase Wark on Carbs, Racing & Going Long
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...
73: The Racing Mistakes We’d Never Make
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 differe...
72: Is Stress Wrecking Your Training? What the Data Says and What to Do About It
Stress is higher. Life feels heavier. And if your training, recovery, nutrition, or patience feels different lately…you’re probably not imagining it.
In this episode of the Endurance Eats Podcast, I’m sitting down in person with returning guest Erin Ayala of Skadi Sport Psychology to talk about what increased stress actually does to us as athletes and why trying to simply “push through” isn’t always the answer.
Erin and I recorded this one during a mini work-and-riding retreat in Cuyuna, Minnesota, after putting in plenty of miles on the bike (and after I got a very...
71: Iron Deficiency in Female Endurance Athletes with Dr Cory Dugan
Your labs came back “normal”… but you’re exhausted, your training feels harder than it should, and something still feels off.
Iron deficiency is incredibly common in female endurance athletes and if ferritin isn’t being checked, you could be missing a really important piece of the puzzle.
Today on the Endurance Eats Podcast, we’re talking about iron deficiency in endurance athletes, particularly female athletes.
I’m joined by Dr. Cory Dugan, a postdoctoral research fellow at the LSU Pennington Biomedical Research Center and a researcher in iron deficiency and women’s health. Cory ear...
70: What’s Not Being Said About Women’s Sports (ft. pro athletes Dakotah Popehn, Chelsea Sodero, Cécile Lejune)
What does it actually mean to be a woman in endurance sports right now?
I’ve been thinking about this episode for more than a year, and I knew I didn’t want it to be another conversation focused only on the challenges women face. So I asked three incredible professional female endurance athletes the same four questions and their answers went in directions I think we all need to hear.
Because what our bodies can do is a whole lot more interesting than what they look like.
In this special episode of the...
69: The Food and Sleep Connection: What the Science Says
What if eating better could actually help you sleep better and sleeping better could make it easier to fuel your body well?
It turns out these two things are way more connected than most athletes realize. And if you’ve ever noticed that you’re absolutely ravenous after a terrible night of sleep…there’s a reason for that.
In this episode, I’m joined by nutrition and sleep researcher Marie-Pierre St-Onge to dig into the fascinating, bi-directional relationship between sleep and nutrition.
Marie-Pierre’s background is in nutrition, and her research explores how sleep du...
68: Losing Weight During Race Season? What These Sports Dietitians Think
If your stomach always seems to betray you on race day, your gel might not actually be the problem.
GI issues can come from how hard you're racing, what you ate the day before, dehydration, caffeine, nerves, travel, hormones, or even how you're carrying your fuel. In this episode, we’re breaking down the surprisingly long list of things that can send your gut sideways—and what you can do before race day to lower the odds of an emergency porta-potty stop.
In this episode, Hanna, Mary, and I dig into why athletes experience nausea, refl...
67: DIY Sports Fuels: Make Your Own Hydration Mixes, Gels & Electrolyte Drinks for Less
Sports fuel has come a LONG way, and we love that endurance athletes have more options than ever. But if you’re training for long-course triathlon, cycling, running, or another high-volume endurance sport, you also know how quickly those gels, drink mixes, and hydration products can add up.
So… can you just make your own?
In this episode, Alex Larson is joined by sports dietitian Mary Wirtz to nerd out on all things DIY sports fuel. We’re breaking down what actually goes into high-carb drink mixes, why the ratio of glucose to fructose matters, and ho...
66: Why Your Stomach Hates You On Race Day, And What To Do About It
GI issues can derail a race fast, but your gel isn’t always the problem.
In this episode of Endurance Eats, Alex Larson is joined by Team ALN dietitians Mary and Hanna to break down the many factors that can contribute to race-day stomach issues, from nerves and pacing to hydration, caffeine, fiber, travel, and hormones.
They share real athlete examples and explain why practicing your full race-day routine can help you troubleshoot issues before your A race.
In this episode, you’ll learn:
How race-day nerves can impa...
65: Training for Life: Dr. Rachel Goldman on Stress Management, Body Image and Getting Out of Your Own Way
What if becoming a better athlete had less to do with pushing harder and more to do with changing the way you think?
In this episode, Alex Larson sits down with clinical psychologist and author Dr. Rachel Goldman to explore the mental side of endurance sports. From perfectionism and body image to stress, flexibility, and the pressure athletes place on themselves, this conversation dives into the psychology that shapes both performance and well-being.
Dr. Rachel shares why so many endurance athletes get caught in all-or-nothing thinking, how chronic stress impacts both the mind and body...
64: Elevated Blood Sugars in Endurance Athletes: Is It Pre-Diabetes or Under-Fueling?
Blood sugar has become a hot topic, but what does it actually mean for endurance athletes? Should you be worried about glucose spikes, or are they simply part of fueling well for performance?
In this episode of Endurance Eats, Alex Larson and Team ALN dives into the science of blood sugar regulation in endurance athletes. They explore how exercise changes glucose responses, why blood sugar isn't something to fear, and how athletes can make sense of the growing popularity of continuous glucose monitors (CGMs).
You'll also learn when blood sugar data can be useful, when...
63: Hormones and Menopause: What Active Woman Needs to Know with Dr. Carla DiGirolamo
Female athletes have unique nutrition and health needs, especially as hormones begin to shift during midlife. In this episode, Alex Larson, registered dietitian, sits down with Dr. Carla DiGirolamo to discuss hormonal health, lab interpretation for active women, hormone therapy, and the body composition changes that can occur during perimenopause and menopause. They also explore hypothalamic amenorrhea, GLP-1 medications, and practical strategies to help female athletes support both performance and long-term health.
00:00 Living the Dream: A Journey into Nutrition and Athletics
05:12 Bridging the Gap: Athletic Women and Hormonal Health
11:09 Understanding Hormones: The Key...
62: Mid Season Fuel: Dealing with Evening Sugar Cravings Part 2
If you've ever found yourself reaching for sweets even when you're not physically hungry, you're not alone. Sugar cravings aren't simply about lacking willpower. They're often your body's way of signaling that something deeper is going on.
In this episode of the Endurance Eats Podcast, sports dietitian Alex Larson breaks down the many reasons you may be craving sugar or struggling with overeating. We talked about last week underfueling, but this week, we are diving deeper! From medications and medical conditions to emotional stress, lack of sleep, and fueling habits, you'll learn why these cravings happen and...
61: Mid Season Fuel: Dealing with Evening Sugar Cravings
If you find yourself standing in the pantry every night looking for something sweet, you're not alone. But what if those cravings aren't about a lack of self-control?
In this episode of Endurance Eats, Alex Larson breaks down one of the biggest misconceptions about evening sugar cravings. Instead of blaming willpower, she explains how underfueling throughout the day often leaves your body searching for quick energy at night.
You'll learn why restrictive eating, skipped meals, and not eating enough carbohydrates or protein can set you up for intense nighttime cravings, especially if you're an active...
60: Mid Season Fuel: Fueling Stage Races with Serena Bishop Gordon
Stage races are a unique challenge. Unlike a one-day event where you can leave everything out on the course, stage racing requires balancing performance, recovery, and consistency over several consecutive days. In this episode, Alex sits down with Serena to break down the key nutrition, hydration, sleep, and training strategies that help athletes show up ready to perform day after day.
Whether you're preparing for your first stage race or looking to improve your recovery between stages, this conversation is packed with practical tips you can start implementing now.
In This Episode...
59: Mid Season Fuel: Fueling Athletes Post-Bariatric Surgery and/or on Peptide Meds
What happens when endurance sports and bariatric nutrition intersect? In this episode, Alex sits down with Kim Tirapelleto explore the unique challenges and opportunities facing post-bariatric athletes. From fueling long training sessions to maintaining muscle mass and navigating GLP-1 medications, this conversation highlights why individualized nutrition strategies matter more than ever.
Kim breaks down the different types of bariatric surgeries, explains how digestion and absorption can impact performance, and shares practical strategies endurance athletes can use to fuel well without overwhelming their systems. Whether you work with bariatric athletes, are one yourself, or simply...
58: Mid Season Fuel: Marathon Nutrition, Race Day GI Issues & Fueling Strategies Answered
If your long runs suddenly feel harder, your stomach is acting up mid-workout, or your energy crashes halfway through training, this episode with Alex Larson is your mid-season nutrition reset button. 🏃♀️⚡
Instead of a full deep-dive marathon nutrition masterclass, this episode focuses on the practical fueling adjustments runners should be making during the middle of a training cycle, when fatigue starts stacking up and fueling mistakes become more obvious.
Alex answers common runner questions around:
Timing gels earlier to prevent energy dips
Carb loading before big training runs and races<...
57: Flip The Mic: Getting to Know the Dietitian Behind Endurance Eats
In this episode of Endurance Eats, Alex Larson flips the mic and has her team of dietitians interview her! She shares her journey from horseback riding to endurance sports and how that evolution shaped her approach to training and nutrition.
She breaks down the importance of patience, consistency, and building a strong foundation instead of chasing quick results. Alex also highlights how community and support play a key role in staying motivated and progressing over time.
On the nutrition side, she shares her fueling philosophy, including how to approach daily nutrition, race-day strategy, and common...
56: Chelsea Sodaro on Fueling, Motherhood, and Winning at Kona 18 Months Postpartum
On this episode, professional triathlete Chelsea Sodaro shares an honest look at her return to elite racing after becoming a mom, offering a powerful perspective on what it really takes to balance motherhood and high-performance sport.
Chelsea dives into the physical and mental challenges of postpartum training, from rebuilding strength and endurance to navigating shifting identity and expectations as both an athlete and a parent. She also opens up about the role of nutrition in postpartum recovery and endurance performance, along with how her relationship with body image has evolved through pregnancy, motherhood, and elite competition.
<...55: Does Heat Training Actually Make You Faster?
What if the secret to better endurance wasn’t just more miles… but more heat?
In this episode of Endurance Eats, we sit down with Brett Ely to break down the science of heat acclimation and how athletes can use it to unlock real performance gains. From smarter protocols to surprising recovery benefits, this conversation goes beyond the “just sweat more” advice and into what actually works.
Whether you’re training for summer races, dealing with hot climates, or looking for an extra edge, this episode gives you practical, research-b...
54: Fueling Young Athletes: A Guide for Sports Parents
In this episode, we explore how parents can support their children's nutritional habits and body image with insights from registered dietitian Nicole Cruz, especially athlete children who really want to fuel well. Whether you're managing picky eaters, encouraging variety, or addressing body image concerns, Nicole offers practical guidance rooted in compassion and evidence-based strategies.
00:00 - Introduction & episode overview
02:00 - Parental role in shaping kids' food relationships
04:15 - Talking about food without shame or guilt
06:00 - Encouraging variety through positive language
08:20 - Impact of sports and activity...
53: 5 Reasons Why Athletes Aren’t Seeing Body Comp Results
If you’ve ever felt confused about what it actually takes to change your body composition as an athlete… this episode is for you.
In this conversation, we’re breaking down the real strategies behind building muscle, improving performance, and navigating nutrition without falling into the trap of chasing unrealistic expectations. Alongside Mary and Hanna, we’re getting honest about what works, what doesn’t, and what most athletes get wrong when it comes to fueling their goals.
Because body composition isn’t just about eating less or training more. It’s about understanding your body, supporti...
52: 10,000 Calories a Day: Fueling the Tour Divide with Jens Van Roost
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 Divide
04:18 The Challenge of the Tour Divide
08:50 Preparation and Training for the Tour Divide
13:05...
51: REDS: The Underfueling Problems Athletes Can Miss
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...
50: Ask the Dietitians: Fat Intake, Race Recovery & Religious Fasting
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 like
What 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 training
These are real questions submitted by athletes navigating training cycles, races, and everyday life.
If you’ve ever wondered whether fat intake af...
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.
🍗...
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...
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...
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...
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...
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...
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
<...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
...
41: Mid Season Fuel: Reactive Hypoglycemia Explained
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 Hypoglycemia
02:04 Strategies to Prevent Hypoglycemia
04:39 Nutritional Timing and Food Choices
07:07 Monitoring and Medical Consideration
This episode is brought to you...
40: Mid Season Fuel: Things Sports Dietitians Absolutely Love
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 Me...
39: Mid Season Fuel: Things That Make Sports Dietitians Cringe
In this conversation, Alex and the ALN team discuss the things that make them cringe as they work with athletes from what we are fueling with, can we fuel and change body comp and even some stories around bicarb and more. You are going to love 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, get your orders in. You are going to LOVE these styles!
Resources Mentioned in This Episode:
<...38: Mid Season Fuel: Complex Fueling Situations & GLP-1s
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 Nutrition
00:09 Understanding GLP-1 Medications and Nutrition
00:52 Navigating Nutrition with...
37: Behind the Mic: Alex’s Biggest Wins and Lessons in 2025
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 Reflections
03:02 Personal Growth and Training Journey
06:10 Challenges and Mental Health
09:14 Racing Experiences and...
