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, supporting your training, and zooming out enough to play the long game.

In this episode, we cover:

• What body composition actually means (and why the scale doesn’t tell the full story)

• The biggest mistakes athletes make when trying to “lean out”

• How underfueling impacts performance, recovery, and long-term progress

• Practical nutrition strategies to support muscle gain and fat loss

• The role of consistency, patience, and realistic expectations

• How to shift your mindset away from quick fixes and toward sustainable progress

Whether you’re in a season of performance, rebuilding, or just trying to feel stronger in your body, this episode will help you cut through the noise and focus on what truly matters.

00:00 Introduction to Body Composition and Athlete Nutrition

05:42 The Impact of Nutrition on Body Composition

11:43 Understanding Weight Fluctuations and Body Composition

17:29 The Role of Consistency in Nutrition and Body Composition

18:51 Understanding Nutrition Variables

22:25 Creating Weekend Routines for Success

26:16 Estimating Food Intake Accurately

30:09 Setting Realistic Body Composition Goals

33:39 Bridging Knowledge and Implementation

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  https://www.thorne.com/u/alexlarsonnutrition 

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

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