Endurance Eats

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

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!

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 Nutrition and Fueling Strategies

17:32 Recovery After the Tour Divide

22:13 Future Plans and Reflections on Bike Touring

Guest Information:

Jens Van Roost is a Belgian endurance cyclist and bikepacking athlete known for pushing the limits of ultra-distance racing. He gained international recognition with a standout 2nd-place finish at the 2025 Tour Divide, completing the grueling 2,700-mile route across North America in just over 13 days. Jens shares his adventures through long-distance rides, self-supported racing, and exploration-focused cycling, inspiring a growing audience with his resilience, simplicity, and love for the ride.

Instagram: https://www.instagram.com/jens_van_roost/

Strava: https://strava.app.link/qZlt5EqkF1b

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

  
  

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!

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 culture in influencing athletes' eating behaviors and the need for a holistic approach to nutrition and health in sports.

00:00 Introduction to RED-S and Its Importance

02:39 Misconceptions and Recognition of RED-S

10:06 Identifying Red Flags for RED-S

17:31 Intentional vs. Accidental Under-Fueling

23:52 Differences in RED-S Presentation Across Age Groups

25:32 Approaching Healthcare Providers for RED-S Assessment

25:44 Understanding REDS and Finding the Right Provider

26:35 The Importance of Comprehensive Blood Work

28:22 The Impact of Nutrition on Health and Performance

31:05 Strategies for Recovery from REDS

33:42 Recognizing Red Flags in Athletes

41:24 Practical Tips for Coaches and Athletes

44:40 Lazy but Effective Fueling Wins for Busy Athletes

45:45 Demonizing Food: What Athletes Should Stop Doing

Guest Information:

Rebecca “Becca” McConville, MS, RD, LD, CSSD, CEDS is a board-certified sports dietitian, eating disorder specialist, author, and speaker who helps athletes fuel for both performance and long-term health. A lifelong athlete herself, Becca specializes in helping endurance athletes navigate underfueling, RED-S, and the complex relationship between food, body image, and performance so they can train and compete sustainably.

FIND BECCA ONLINE:

🌐 Website: https://beccamcconville.com

📸 Instagram: https://www.instagram.com/rebeccaeddietitian/

💼 LinkedIn: https://www.linkedin.com/in/rebecca-mcconville-21551748/

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!

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 affects performance, what to eat after a race, or how to manage nutrition during fasting periods, this episode breaks it down in a practical, athlete-friendly way.

00:00 Introduction and Episode Overview

01:06 Understanding Fats: Good vs Bad

01:58 Types of Dietary Fats and Recommendations

03:04 Sources of Heart-Healthy Fats

04:26 Saturated and Trans Fats: What to Limit

06:22 Managing Fat Intake for Body Composition

08:30 Fats, Hunger, and Hormonal Balance

10:31 Long-Term Health and Recovery Focus

12:36 Post-Race Recovery: Priorities and Timing

14:48 Post-Race Nutrition: What to Eat and Drink

16:15 Emergency Nutrition for Endurance Events

18:38 Impact of Antioxidants and Supplements on Recovery

20:55 Inflammation, Adaptation, and Recovery Strategies

23:04 Hydration: How Much and When

26:09 Celebration and Moderation Post-Race

28:04 Fasting and Athletic Performance: Best Practices

30:59 Supporting Athletes During Religious Fasts

35:12 Closing Remarks and Episode Summary

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

• Carbohydrate Episode

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!

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!

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!

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!

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!

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!

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!