Endurance Eats

In this engaging conversation, Alex Larson and Carrie Tollefson share their experiences from a recent ski retreat, discussing the challenges and joys of trying new activities. They delve into Carrie's early running journey, her family dynamics surrounding food and athletics, and the pivotal moments that inspired her to pursue elite running. The conversation highlights Carrie's experience at the Olympic Trials, the pressure of competition, and the importance of nutrition in an athlete's life. Throughout, themes of friendship, overcoming fear, and the impact of family support are woven into their narratives. In this engaging conversation, Carrie Tollefson and Alex Larson delve into the world of nutrition for athletes, discussing personal experiences with food choices before races, the misconceptions surrounding professional athletes, and the importance of fostering a positive relationship with food in parenting. They also explore the role of running in their lives and future plans, emphasizing the joy and community that comes with the sport.

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

00:00 Skiing Adventures and New Friendships

02:59 Embracing Discomfort in New Experiences

05:57 Carrie's Early Running Journey

08:53 Family Dynamics and Food Culture

11:46 Inspiration to Pursue Elite Running

14:57 The Olympic Trials Experience

17:58 The Final Sprint to Victory

20:55 Life as an Olympian

23:58 Nutrition and Its Role in Performance

27:44 Nutrition and Pre-Race Rituals

34:12 Misconceptions About Professional Athletes

37:38 Parenting and Nutrition Conversations

45:12 Running's Role in Life and Future Plans

Guest: Carrie Tollefsen

Bio: Carrie Tollefson is an Olympic middle-distance runner, broadcaster, and advocate for healthy living. A 13-time Minnesota state champion and five-time NCAA champion at Villanova, she represented the U.S. in the 1500m at the 2004 Athens Olympics. Beyond competition, Carrie is a respected media personality, covering major marathons and championship races for ESPN, NBC, and USATF.TV. She’s also the National Fitness Director for Moms on the Run, a dynamic speaker, and host of the C Tolle Run podcast. Living in Minnesota with her husband and three kids, she continues to inspire others to GET AFTER IT!

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 of the Endurance Eats podcast, host and registered dietitian, Alex Larson, and therapist, Cindi Miller, discuss the intricate relationship between mental health, nutrition, and athletic performance. They explore the impact of social media on self-perception, the importance of work ethic balanced with self-compassion, and the challenges athletes face regarding body image and disordered eating. Cindi emphasizes the need for individualized approaches to nutrition and mental health, the role of therapy, and the significance of understanding one's relationship with food. The conversation highlights the importance of flexibility in dietary habits and the necessity of finding the right support system for mental well-being.

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

00:00 Introduction to Mental Health and Success

02:52 The Impact of Social Media on Self-Perception

05:57 Navigating Setbacks and Shame in Nutrition

09:01 The Balance of Work Ethic and Obsession

11:56 Body Image and Mental Well-Being in Athletes

14:55 Understanding Body Composition Goals

18:00 Disordered Eating vs. Eating Disorders

20:58 The Role of Therapy in Mental Health

23:50 Finding the Right Therapist

26:59 The Importance of Individuality in Nutrition

30:10 The Relationship Between Food and Mental Health

33:00 Changing the Narrative Around Sugar

36:04 The Role of Coaches in Athlete Mental Health

39:00 The Journey of Self-Discovery in Therapy

41:56 Conclusion and Future Insights

Guest Cindi Miller

Bio: Cindi is a mental health counselor licensed in North Carolina, Indiana, and Ohio. She is a coach at heart and was a collegiate volleyball coach for 7 years, and coached club volleyball for 11 years prior to becoming a therapist. This is where Cindi’s passion for mental health and exploring the roots of perfectionism began. She saw countless athletes struggling with body image, poor relationships to food and exercise, and full blown eating disorders. Cindi then began working in a residential and PHP treatment center to further her education around eating disorders and is a loud and persistent advocate for body acceptance, reducing shame and stigma around body size, and educating on the dangers of eating disorders and their parallels to “being healthy” and diet culture. Cindi also provides basic psychoeducation and coaching around anxiety, depression, burnout, boundaries, and perfectionism to athletic departments, teams, corporations, and individuals.

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Affirmations for Athletes: Mindful eating and Body Positivity 

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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 In this conversation, Alex Larson and Lexi Kelson, registered dietitian for Precision Hydration, discuss the critical role of hydration and electrolytes, particularly sodium, for endurance athletes. They explore common hydration issues, the importance of fluid intake, signs of dehydration, and the benefits of sweat testing. The discussion also covers sodium preloading strategies for races and practical tips for maintaining hydration during training and events.

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

00:00 The Importance of Sodium in Hydration

03:09 Common Hydration Issues in Endurance Athletes

05:46 Behavioral Aspects of Hydration

09:07 Signs of Dehydration and Low Electrolyte Levels

12:02 The Evolution of Hydration Strategies

15:04 Understanding Sweat Testing

17:58 Sodium Preloading for Performance

21:04 Rehydration Strategies Post-Exercise

24:00 Logistics of Hydration During Races

Guest: Lexi Kelson

Bio: Lexi is a Registered Dietitian who earned her master’s degree in Applied Nutrition with a focus on fueling for sports performance. She wears a few hats as the PF&H RD, conducting Sweat Tests out of Atlanta, GA and traveling for pro sports team testing gigs. With a background in journalism, she’s able to combine her skills with both words and science to write evidence-based blogs for the Knowledge Hub, create educational content and strategize fuel & hydration plans for athletes... plus a side of number crunching for case studies and athlete feedback. She may not be an endurance athlete, but she’s a powerlifter who can allegedly be persuaded to run a 5k every so often!

https://www.precisionhydration.com/us/en/

https://www.instagram.com/precisionfandh

Resources Mentioned in This Episode:

Pancake Mug Recipe

• Apply for 1:1 Coaching with an ALN Dietitian 

• https://www.sciencedaily.com/releases/2015/03/150304075220.htm

• https://pubmed.ncbi.nlm.nih.gov/7965369/

• https://www.researchgate.net/publication/314420338_The_role_of_sodium_in_the_body

• https://pmc.ncbi.nlm.nih.gov/articles/PMC4966593/

• https://pmc.ncbi.nlm.nih.gov/articles/PMC2231307/

• Precision Hydration Sweat Test: https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

• Enter this week’s giveaway for a $100 gift card to Precision Hydration to meet your hydration needs! Head to Instagram and find the giveaway post there for all the details!

  
  

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In this episode of the Endurance Eats podcast, the hosts discuss the critical role of iron levels in athletic performance, effective fueling strategies for endurance athletes, and the implications of ammonia-smelling sweat.

They emphasize the importance of regular health checks, understanding nutritional needs, and the necessity of proper hydration and fueling during workouts. The conversation highlights personal experiences and practical advice for athletes to optimize their health and performance.

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

00:00 The Importance of Iron Levels for Athletes

17:15 Fueling Strategies for Endurance Athletes

30:00 Understanding Ammonia Smell in Sweat

Guests: ALN Registered Dietitians Hanna Cooley and Mary Wirtz

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian 

• Floradix Liquid Iron

• Dr. Allen Lim Episode 3 - Is Sugar Bad For Athletes?

• Episode 1 - 120g Carbs Per Hour!

• Episode 8 - Nutrition Lessons from Pro Triathlete Greg Bennett

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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In this episode, Alex Larson and Victoria Sekley dive into the transformative power of running, the critical role of strength training, and how proper nutrition helps prevent injuries.

They share firsthand experiences, including the challenges of the New York City Marathon, lessons learned about fueling and hydration, and the impact of mindset on performance. Victoria highlights the importance of trusting the process, redefining success beyond race times, and prioritizing mental health in an athlete’s journey. Tune in for expert insights, actionable tips, and inspiration for runners of all levels!

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

00:00 The Journey to Loving Running

03:08 Finding Joy in Running and Training

05:55 The Evolution of Strength Training in Running

09:01 Injury Prevention and the Role of Nutrition

11:47 Lessons from the New York City Marathon

14:59 The Importance of Fueling and Hydration

17:59 Defining Success Beyond Numbers

20:55 Advice for New Runners on Nutrition

Guest Victoria Sekley https://www.trainsmartrunstrong.com

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

Bio: Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.

Resources Mentioned in This Episode:

Connect with Me:

• Instagram:@alexlarsonnutrition

• Website:alexlarsonnutrition.com

  
  

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This episode is brought to you by Cozy Earth. Sleep is crucial as an athlete, so having comfortable sheets and pajamas that also help as a hot sleeper is key! Get yours today for 40% off with code ENDURANCE

In this engaging conversation, registered dietitian, Alex Larson and Greg Bennett, triathlete, explore the evolution of triathlons, nutrition, and the importance of fueling and hydration for endurance athletes.

They reflect on their personal experiences in the sport, the changes in nutritional strategies over the years, and the holistic approach to health and performance. Greg shares insights on body image, mental performance, and the lessons learned throughout his triathlon career, emphasizing the significance of community and relationships in achieving success.

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

00:00 The Start of a Friendship

03:01 The Evolution of Fueling and Nutrition in Endurance Sports

06:04 Importance of Individualized Approaches to Fueling and Recovery

10:06 Advancements in Sports Nutrition Products

12:56 Staying Up-to-Date with Research and Best Practices

23:44 The Eight Pillars of a Better Life in Triathlon

28:18 Smarter Training and Fueling Strategies for Optimal Performance

31:28 The Importance of Mental Performance and a Positive Environment

37:28 The Dangers of Diet Culture in Triathlon

43:20 Allowing Training and Recovery to Dictate Body Composition

Guest: Greg Bennett, Triathlete

Bio: Greg Bennett is a retired professional triathlete, motivational speaker, corporate trainer, and entrepreneur. Competing since age 14, he represented Australia at the 2004 and 2008 Olympics, placing 4th in Athens. He won two ITU World Series titles, a Triathlon World Championship, six World Cups, and multiple national and Oceania titles. Greg dominated the Life Time Fitness Grand Slam series, winning its historic prize purse in 2007. Named Triathlete of the Year twice and ranked among the top 15 greatest triathletes, he competed in over 500 races and won 100+ international titles. Now, he shares his expertise in performance and mindset. Greg is married to US Olympian Laura Bennett, and together, they were known as the "world’s fittest couple."

Greg’s LinkedIn  

Greg’s Instagram

This episode of Endurance Eats is brought to you by Cozy Earth! Sleep is so important as an athlete and these sheets help me to stay cozy, and cool while sleeping. Use code ENDURANCE for 40% off!

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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Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

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Show Notes:

In this episode of the Endurance Eats Podcast, Alex Larson discusses the unique nutritional needs of masters athletes, defined as those aged 35 and older.

Specifically age-related changes that affect

• Metabolism and muscle mass,
• Protein intake for recovery
• Unique fueling strategies
• Hydration
• Supplements

With optimal nutrition, aging athletes can continue to perform at high levels and enjoy their sport.

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

00:00 Introduction to Masters Athletes and Nutrition

06:47 Fueling Strategies for Endurance Training

11:46 Supplements for Masters Athletes

This episode of Endurance Eats is brought to you by Cozy Earth! Sleep is so important as an athlete and these sheets help me to stay cozy, and cool while sleeping. Use code ENDURANCE for 40% off!

Resources Mentioned in This Episode:

 Apply for 1:1 Coaching with an ALN Dietitian 

Episode 1: 120g Carbs Per Hour?! Pushing The Limits With Carbs

Episode 2: Creatine for Endurance Athletes - Dr. Scott Forbes

Supplements I love:

Vitamin D

Omega -3

Iron

Creatine

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.

Questions or Suggestions? Send me a message

What if eating more—not less—was the thing that helped you become a stronger cyclist?

For years, elite cyclist and cycling coach Serena Bishop Gordon could ride for four hours with little more than water. She trained hard, rarely missed workouts, and knew plenty about sports nutrition. But actually fueling herself consistently? That was another story.

Serena started cycling around age 30 after years as a runner and ultrarunner. She quickly moved through the racing categories, won an age-group national championship in mountain biking, and eventually began racing professionally.

But there was one big piece missing from her training: nutrition.

Like so many endurance athletes, Serena had learned to pride herself on getting through long workouts without much fuel. Four-hour rides without food weren’t unusual. She’d finish completely depleted, struggle through the final hour, and come home starving.

Eventually, she realized something had to change.

In this episode, Serena joins me to talk about what happened when she stopped treating nutrition as an afterthought and started treating it as part of her training.

We talk about increasing carbohydrates on the bike, prioritizing recovery nutrition, eating consistent meals, and letting go of the old “calories in, calories out” mentality.And one of the most interesting parts? As Serena started eating and fueling more strategically, she also saw changes in her body composition.

This conversation is such a good reminder that you can have all the nutrition knowledge in the world, but knowing what to do and consistently doing it are two very different things.

What You’ll Learn

- How Serena went from runner and ultrarunner to professional cyclist

- Why she used to ride for four hours without eating and how it affected the end of her rides

- The moment she realized training harder wasn’t enough if she continued skipping meals and underfueling

- Why increasing carbohydrates during training initially felt so uncomfortable

- How fueling more on the bike changed Serena’s energy, training, and recovery

- Why she separates her on-bike carbohydrates from the old “calories in, calories out” mindset

- The surprising body composition changes Serena noticed after she started fueling more

- Why eating consistently throughout the day reduced her intense evening cravings

- How recovery nutrition helps you get more from the training you’re already doing

- Why lunch was one of Serena’s hardest nutrition habits to change

- The simple post-ride habits she now uses to jump-start recovery

- Why having personalized guidance can be more powerful than reading another article or listening to another podcast

- Serena’s advice for female endurance athletes overwhelmed by conflicting nutrition information online

Guest Serena Bishop Gordon

Bio: Serena Bishop Gordon’s passion for playing outdoors and competitive drive motivates her to ride, train and race at the highest level. Off-road racing provides the perfect playground for pushing limits and striving for the next level. 

She lives in Bend, Oregon with her husband, Ben, and her medium-sized pup, Piper, and loves coffee & chocolate almost as much as she loves riding her bike.

Resources Mentioned in This Episode:

 If you’re putting in the training but still struggling with energy, recovery, hunger, or figuring out how much you actually need to eat, you don’t have to piece it together on your own. Apply for 1:1 Coaching with an ALN Dietitian 

Special Blend Gravel Camp

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?

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Can you lose body fat while training for a marathon, triathlon, or cycling event—without wrecking your performance?

This is a tricky topic, and honestly, it took me months to plan this episode because I wanted to do it justice. For years, I was firmly in the camp that athletes shouldn’t try to lose weight while training for a race. And there was good reason for that.

Restricting calories while completing high-volume endurance training can increase the risk of low energy availability, injuries, illness, poor performance, and RED-S. There’s also a mental health component we can’t ignore when pursuing a specific weight or appearance starts negatively affecting your relationship with food and your body.But over the years, my perspective has evolved.

After working with more than 500 endurance athletes and navigating my own body composition goals after having my third baby, I realized we need more nuance in this conversation.It’s possible to honor an athlete’s desire to get leaner while still protecting their health, strength, recovery, and performance. The key? We have to do it strategically.

In this episode, I’m sharing how my approach to body composition has changed, why slower progress is often better progress, and what we focus on with athletes who want to reduce body fat without sacrificing the training and races they love.

I’m also walking you through a real athlete case study to show what this process can look like in practice.

What You’ll Learn

- Why I changed my approach to weight loss and body composition for endurance athletes

- The important difference between simply losing weight and improving body composition

- Why aggressively cutting calories and carbohydrates can hurt your training and performance

- How low energy availability and RED-S fit into the body composition conversation

- Why slower weight loss can help you preserve the muscle you’ve worked so hard to build

- When the off-season may be the best time to prioritize body composition—and why that isn’t always realistic

- Why more training doesn’t automatically mean the weight will start falling off

- How protein, carbohydrates, calorie intake, nutrient timing, and workout fueling work together

- Why food journaling can be a valuable learning tool without making you feel like you’re constantly “on a diet”

- How we balance body composition goals with fueling enough to actually perform well

- What happened when one marathon runner focused on nutrition, fueling, and body composition together

- Why your relationship with food, menstrual health, training schedule, and personal history all matter before pursuing fat lossThis episode is brought to you by Triswim.  https://www.sbrsportsinc.comUse Code ALEXLARSON for 20% off

Resources Mentioned in This Episode:

 ⁠If you’re an endurance athlete who wants to get leaner without sacrificing your training, recovery, or performance, this is exactly the type of work my team and I help athletes navigate.  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!

Can you really eat Pop-Tarts before a long run? When do you actually need gels and hydration? And should you eat less on rest days?

In this episode, I’m bringing in my dream team, dietitians Hanna and Mary, to answer some of the endurance nutrition questions we hear all the time. And yes, we’re starting with Pop-Tarts.

One of my favorite things about working with endurance athletes is helping take nutrition from complicated and stressful to practical and doable.Because fueling well doesn’t mean every food needs to look “healthy” on paper.

Sometimes the food that helps you crush your long run is a Pop-Tart. Sometimes your post-workout nutrition needs to be something you can throw in your car. And sometimes being ravenous on a rest day is your body telling you it finally has a chance to catch up.In this episode, Hanna, Mary, and I dig into the real-life side of endurance nutrition—from pre-run carbs and processed foods to hydration, recovery nutrition, and fueling on rest days.

Hanna brings her experience as a runner, triathlete, and Ironman World Championship competitor, while Mary brings years of competitive running experience along with her background in clinical nutrition. Together, we coach endurance athletes to fuel their training without making nutrition harder than it needs to be.

What You’ll Learn

- Why Pop-Tarts can actually be a convenient pre-workout fuel and when eating the whole pack may make sense

- Why “processed” doesn’t automatically mean a food is bad for an athlete- How adding fun foods to your fueling plan can make long training sessions much more enjoyable

- When you should start bringing carbs and hydration on your runs and workouts

- Why the 60-minute mark is a useful starting point, but not a hard-and-fast rule for every athlete

- How your pre-workout nutrition, training load, weather, and sweat rate can change your fueling and hydration needs

- The three things I want you thinking about as soon as you finish a long run

- Easy post-workout nutrition ideas for those days when you have zero appetite

- Why restricting food on rest days can backfire on your recovery, hunger, and next workout

- How to get curious about increased hunger instead of immediately assuming you’re eating “too much”Resources Mentioned in This Episode: Want nutrition to feel simpler while you train for big endurance goals? https://alexlarsonnutrition.com/nutrition-services

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?

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