Endurance Eats

In this conversation, Alex Larson and Jonathan Little delve into the world of ketone supplements, exploring their types, mechanisms, and effects on endurance performance. They discuss the scientific research surrounding ketones, their potential benefits and drawbacks for athletes, particularly in high-intensity and endurance contexts, and the implications for those on ketogenic diets. The conversation also touches on the effects of ketones on recovery, sleep, and their role in managing type 2 diabetes, while emphasizing the need for further research in these areas.

00:00 Introduction to Ketone Supplements

02:37 Understanding Ketone Types and Mechanisms

05:29 The Science Behind Endurance Performance

08:00 Ketones and the Ketogenic Diet

10:54 High-Intensity Performance and Ketones

13:47 Cognitive Benefits of Ketones

16:39 Sex Differences in Ketone Use

19:01 Potential Recovery Benefits of Ketones

23:21 Exploring Ketones and Muscle Glycogen

24:34 Ketones and Sleep Quality

25:39 The EPO Connection: Ketones and Endurance

27:22 Skepticism and Scientific Inquiry

28:39 GI Implications of Ketone Use

34:54 Ketones in Type 2 Diabetes Management

38:05 Future Insights on Ketones and Performance

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

  
  

  Original paper showing that exogenous ketone monoester supplements might enhance endurance performance (has never been replicated):https://pubmed.ncbi.nlm.nih.gov/27475046/

   

  Our paper showing that ketone salts impair high-intensity exercise performance: https://pubmed.ncbi.nlm.nih.gov/28750585/

   

  Collaborative paper with Dr. Gibala’s group showing that ketone monoester supplements might increase heart rate during endurance exercise:https://pubmed.ncbi.nlm.nih.gov/33646860/

   

  Meta-analyses showing no impact of exogenous ketones on exercise performance: https://pubmed.ncbi.nlm.nih.gov/35042186/

   

  Paper showing exogenous ketones might boost erythropoietin (EPO) post-exercise: https://pubmed.ncbi.nlm.nih.gov/36449571/

   

  Paper showing exogenous ketones might improve sleep after exercise: https://pubmed.ncbi.nlm.nih.gov/37259248/

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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This episode is brought to you by Stasher Bags. Get your fuel ready to go easily with these reusable bags!

In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on plant-based protein options and strategies for fueling during afternoon races. She provides practical tips for incorporating protein-rich foods into meals and snacks, as well as advice on how to effectively prepare for races that occur later in the day.

00:00 Introduction to Plant-Based Nutrition

03:29 Fueling for Afternoon Races

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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In this episode, Alex Larson interviews Serena about her experience competing in the Unbound XL, a grueling 359-mile race. They discuss Serena's extensive training regimen, her nutrition strategy, and the mental preparation required for such a challenging event. Serena shares insights on the importance of gut training, caffeine use, and maintaining a positive mindset throughout the race. The conversation also touches on the emotional journey of racing and the reflections Serena has post-race, emphasizing the need for recovery and patience after achieving a significant goal. 

In this conversation, Serena and Alex discuss the emotional and physical aftermath of Serena's recent cycling achievement, the challenges of recovery, and the importance of building confidence in racing. They reflect on the support from the community and the balance between personal goals and family time. The conversation highlights the journey of growth, both in cycling and personal development, and the excitement for future races and coaching opportunities.

00:00 Introduction and Unbound XL Overview

01:35 Training for the Unbound XL

04:02 Nutrition Planning and Gut Training

10:13 Caffeine Strategy and Mental Preparation

13:24 Race Day Experience and Strategy

17:25 Emotional Journey During the Race

25:35 Reflections and Future Plans

27:24 The Aftermath of Achievement

33:03 Crossing the Finish Line

35:26 Recovery and Reflection

49:46 Building Confidence and Future Goals

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• https://www.serenabishopgordon.com/

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on nutrition strategies for recovery, the importance of protein and supplements, and the necessity of carb loading for optimal performance in endurance events. She emphasizes the significance of mental health during recovery.

00:00 Introduction to Mid-Season Fueling Episodes

01:04 Nutrition and Mental Health During Recovery

03:51 Importance of Protein and Supplements for Healing

06:04 Carb Loading for Endurance Events

07:52 Engagement and Personalized Nutrition Coaching

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!

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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, Alex Larson discusses essential hydration and fueling strategies for endurance athletes, emphasizing the importance of personalizing these guidelines based on individual needs and circumstances. She also addresses common concerns about weight fluctuations when changing dietary habits, particularly with increased protein intake, and offers practical advice for managing nutrition effectively while training.

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!

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In this episode of the Endurance Eats podcast, Alex Larson addresses common nutrition questions from endurance athletes. She discusses the pros and cons of eating the same meals daily during peak training, emphasizing the importance of nutrient variety, listening to one's body, and maintaining enjoyment in meals. She also provides tailored nutrition strategies for athletes with irregular work schedules, highlighting the need for consistent protein and hydration, while varying carbohydrate intake based on training demands.

00:00 Introduction to Mid-Season Fuel Episodes

00:38 Eating the Same Meals: Pros and Cons

03:25 Nutrition Strategies for Irregular Schedules

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!

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In this episode of the Endurance Eats podcast, Alex Larson discusses the importance of nutrient timing for athletes, providing actionable strategies for fueling around workouts. She explores three main workout scenarios: morning, midday, and evening, offering tailored advice for each situation to optimize performance and recovery. The episode emphasizes the need for personalized nutrition strategies and encourages listeners to experiment with their fueling methods.

00:00 Introduction to Mid-Season Fuel Episodes

01:01 Understanding Nutrient Timing

01:59 Morning Workout Fueling Strategies

05:09 Midday Workout Nutrition Tips

06:03 Evening Workout Fueling Approaches

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!

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In this episode of the Endurance Eats podcast, host Alex Larson and her team Mary and Hanna discuss their personal fueling strategies as they prepare for the Boston Marathon.

They explore the transition from competitive running to a more relaxed approach, the impact of technology on racing, and effective carb loading strategies. The conversation also covers race day nutrition, timing, and managing nerves, emphasizing the importance of finding a balance between performance and enjoyment in running. 

In this conversation, they discuss race day fueling strategies, including the use of sodium bicarbonate, hydration, and carbohydrate intake. They share personal anecdotes about their experiences with nutrition during races and the importance of preparation.

00:00 Introduction to Midseason Fuel Episodes

03:06 Transitioning from Competitive to Fun Running

06:00 The Impact of Technology on Racing

08:58 Carb Loading Strategies for Race Day

11:57 Race Day Nutrition and Timing

17:52 Managing Race Day Nerves and Fueling

19:23 Race Day Fueling Strategies

29:15 Preparing for the Gravel Race

38:21 Final Thoughts and Good Luck Wishes

Resources Mentioned in This Episode:

• ​Apply for 1:1 Coaching with an ALN Dietitian 
• ​Boston Marathon Fueling Blog
• ​Gels for Running and Triathlons

Connect with Me:

• ​Instagram: @alexlarsonnutrition
• ​Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!

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Send me a message, and I might cover it in a future episode!

In this episode of the Endurance Eats podcast, Alex Larson shares her personal journey through endurance sports, nutrition, and the challenges of balancing motherhood with training. She reflects on her experiences from her first triathlon to her current training regimen, emphasizing the importance of nutrition and gradual progress. Alex discusses her meal planning strategies, fueling techniques for performance, and the need for strength training. She also shares her upcoming challenges and goals, as well as future plans for her nutrition coaching business, wrapping up the first season of her podcast with gratitude and excitement for what's to come.

In today’s episode, we’re diving into:

00:00 Introduction to the Journey

02:34 The Calling to Nutrition

03:59 Postpartum Challenges and Nutrition

06:19 Training and Progress Updates

09:10 Nutrition and Meal Planning

12:59 Fueling Strategies for Performance

14:22 Balancing Strength Training and Cardio

15:46 Upcoming Challenges and Goals

17:41 Future Plans for Nutrition Coaching

18:37 Season One Wrap-Up and Future Insights

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Body Composition episode

• Carbohydrate Guidelines Episode 

• The Pancake Press Email Sign Up

  
  

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 essential mindset shifts for athletes looking to improve their endurance nutrition. She emphasizes the importance of transitioning from a restrictive mindset to a fueling mindset, focusing on progress rather than perfection, prioritizing long-term gains over short-term fixes, and viewing food as an ally rather than an enemy. These shifts can lead to better energy levels, improved performance, and a healthier relationship with food.

In today’s episode, we’re diving into:

00:00 Introduction to Mindset Shifts in Endurance Nutrition

06:42 Progress Over Perfection

12:41 Food as an Ally, Not an Enemy

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!