Many endurance athletes spend plenty of time thinking about what to eat during a race but far less time considering whether they're eating enough to support their training every day.

In this episode, Scott talks with Minnesota-based registered dietitian and endurance athlete Alex Larson about practical fueling strategies for better energy, recovery and performance. Alex explains why fueling is both a science and an art, how to recognize the less-obvious signs of underfueling and why the habits that make the biggest difference are often the simplest ones.

In this episode:

• Why race-day nutrition begins with how you eat throughout training

• How to fuel before, during and after a three-hour long run

• Why Alex encourages athletes to begin fueling early instead of waiting until they feel depleted

• How to gradually increase carbohydrate intake while building gut tolerance

• An easy way to calculate your sweat rate at home

• Why feeling exhausted for the rest of the day after a long run may be a fueling problem

• The importance of carbohydrates and protein after running and strength training

• How athletes can pursue body-composition goals without dieting during their workouts

• Common signs that an athlete may not be eating enough—even when they believe they eat "clean"

• Why many high-volume athletes fall short on both carbohydrates and protein

• Nutrition priorities for aging athletes, including protein, creatine, strength and bone health

• The surprisingly powerful habit Alex wishes more athletes would adopt

• Why Coke beats an IPA immediately after an ultramarathon

• Alex's biggest nutrition-industry pet peeves

The takeaway is refreshingly simple: fuel your workouts, prioritize recovery, eat a bigger breakfast and give small, consistent changes time to work.

Chapters *]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-turn-id-container= "request-WEB:066b9a7f-17d4-46ca-99a0-c9ba916b5093-1" data-testid= "conversation-turn-4" data-turn="assistant">

(00:00) Introduction to Nutrition and Endurance Sports

(06:02) The Importance of Daily Nutrition for Athletes

(12:16) Fueling Strategies for Long Runs

(18:28) Understanding Sweat Rate and Hydration

(23:10) Balancing Weight Loss and Performance

(24:52) Strategies for Sustainable Weight Loss

(26:29) Signs of Underfueling in Athletes

(29:03) Nutritional Shortcomings in Endurance Athletes

(30:16) Nutrition for Aging Athletes

(32:21) The Power of Breakfast

(34:22) Recovery Nutrition Choices

(36:16) Pet Peeves in Nutrition Advice

Learn more about Alex Larson

• Alex Larson Nutrition

• Endurance Eats Podcast

• Alex's Substack

• Instagram

• Carb Culture Merch

• Free Carb-Loading Guide

• Sweat-Rate Calculator