Endurance Eats

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

11:14 Evaluating the Need for Beta-Alanine in Endurance Sports

14:02 Sodium Bicarbonate: Mechanism and Benefits

15:56 Sodium Bicarbonate in Endurance Events

17:51 Modes of Sodium Bicarbonate Supplementation

29:44 Combining Beta-Alanine and Sodium Bicarbonate

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

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!

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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

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

  
  

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 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 by Thorne. Shop Thorne Supplements and get 15% off 

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!

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 Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in.  

  
  

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, 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:

•  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in. You are going to LOVE these styles!

  
  

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!

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 GLP-1 Medications

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

  
  

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!

Endurance Eats is brought to you by Thorne! Get all your protein and other supplements that you need to fuel well!  Get 15% off here! https://www.thorne.com/u/alexlarsonnutrition

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 Lessons Learned

12:03 Future Goals and Projects

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian

• Episode 15 My Last Recap

  
  

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!

Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration for optimal energy and recovery so you can train stronger, go longer, and feel your best every mile.

Grab yours here! Use code ENDURANCEEATS for a discount!

In this conversation, the hosts discuss the challenges athletes face during the holiday season regarding nutrition and eating habits. They explore the emotional and social aspects of holiday eating, strategies for maintaining healthy habits, and the importance of mindful eating. The conversation emphasizes the need for balance between enjoyment and nutritional needs, especially during festive occasions. The hosts also share personal anecdotes and practical tips for navigating holiday meals, fueling workouts with seasonal treats, and maintaining body composition during this time.

00:00 Navigating Holiday Challenges for Athletes

02:46 Fueling Workouts with Holiday Foods

05:27 Thanksgiving and Its Unique Food Dynamics

08:10 Christmas and Hanukkah: Treats and Traditions

11:08 Mindful Eating and Body Composition During Holidays

13:42 Strategies for Maintaining Healthy Habits

16:37 Balancing Enjoyment and Nutrition

19:23 Final Thoughts on Holiday Nutrition

20:48 Nourishing Habits for the Holidays

25:23 Managing Holiday Stress and Logistics

27:43 Emotional Well-being During the Holidays

32:23 Holiday Food Traditions and Preferences

36:44 Mindfulness and Planning for the New Year

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Holiday Recipes Blog with Cookie Recipe

• Body composition 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!

Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration for optimal energy and recovery so you can train stronger, go longer, and feel your best every mile.

Grab yours here! Use code ENDURANCEEATS for a discount!

This conversation delves into the common gastrointestinal (GI) issues faced by endurance athletes, exploring the various factors that contribute to these problems, including individual variability, environmental conditions, psychological stress, and nutritional strategies. Patrick Wilson shares insights from his research, emphasizing the importance of understanding one's body and the need for tailored nutrition plans to mitigate GI distress during training and competition. The discussion also highlights the role of sodium and hydration, common mistakes athletes make, and when to seek medical advice for persistent symptoms.

00:00 Understanding GI Issues in Endurance Athletes

02:47 Individual Factors Influencing GI Problems

05:24 The Role of Environmental Conditions

08:03 Psychological Impact on GI Distress

11:08 Nutritional Considerations for GI Health

16:47 Strategies for Managing GI Issues During Races

26:44 Understanding Nausea in Endurance Sports

29:16 The Role of Experience in Gut Health

30:26 Cycling vs. Running: Gut Issues Explored

32:02 Timing of Gastrointestinal Symptoms

34:22 Sodium and Electrolyte Trends in Endurance

36:13 The Science Behind Sodium Supplementation

38:08 Bloating and Digestive Distress in Athletes

42:13 When to Seek Professional Help

43:19 Golden Rules for Endurance Nutrition

45:18 Future of Endurance Nutrition Research

Guest Bio:

Patrick Wilson, Ph.D., R.D. is a registered dietitian and an assistant professor of exercise science at Old Dominion University whose research zeroes in on the gut challenges that endurance athletes often face. Blending expertise in nutrition, physiology, and psychology, Patrick has become a leading voice on how exercise and fueling strategies influence digestive health, performance, and comfort.

He is the author of The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress — a science-based guide that helps runners, cyclists, triathletes, and coaches understand, prevent, and manage gastrointestinal issues during training and competition. Through his research and book, Patrick translates complex science into practical tools for athletes striving to feel and perform their best.

When he’s not teaching or writing, Patrick continues to study the mind-body-gut connection in sports, aiming to improve both health and race-day outcomes for endurance athletes.

Find Patrick Wilson online:

• Book: The Athlete’s Gut (Human Kinetics)

• Research & faculty page: Old Dominion University

• Youtube

  
  

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.com

  
  

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!

Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:

• Reduce fatigue and bounce back faster after training

• Lower your risk of injury and improve body composition

• Boost your sleep, energy, and mood day-to-day

For just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.

👉 Check it out here

✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition

In this conversation, Alex Larson, Hannah, and Mary discuss the growing obsession with protein in the fitness community, particularly among endurance athletes. They explore the validity of this obsession, share personal experiences with protein intake, and delve into recent research suggesting higher protein needs for endurance athletes. The discussion covers various protein sources, the role of protein in recovery and mood stabilization, and practical tips for meeting protein goals. They also address the potential risks of relying too heavily on protein supplements and emphasize the importance of planning meals to ensure adequate protein intake.

00:00 Celebrating Life and Birthdays

02:26 The Protein Obsession: Valid or Not?

05:02 Personal Experiences with Protein Intake

08:01 Research Insights on Protein Needs

10:44 Protein Sources: Whey vs. Casein

13:32 The Balance of Protein and Other Nutrients

16:23 Can You Have Too Much Protein?

19:22 Practical Tips for Endurance Athletes

22:52 Starting the Day Right with Protein

24:44 Sustainable Protein Choices for Athletes

27:17 Plant-Based Protein Options

28:54 Protein Quality and Digestibility

31:42 The Role of Protein Powders

33:40 Balancing Food and Supplements

38:15 Strategies for Meeting Protein Needs

41:22 Closing Thoughts and Future Questions

Resources Mentioned in This Episode:

• ​ Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.com
• ​Research article about protein: https://pubmed.ncbi.nlm.nih.gov/40117058/

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!

Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Between the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:

• ​Reduce fatigue and bounce back faster after training
• ​Lower your risk of injury and improve body composition
• ​Boost your sleep, energy, and mood day-to-day

For just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.

👉 Check it out here

✨ This episode is brought to you by Between the Miles from Alex Larson Nutrition