Endurance Eats

Sugar is bad for you…right?

Well, context matters. There’s a BIG difference between consuming sugar while sitting on the couch and taking in sugar while your body is burning through energy during a hard endurance workout.

In this episode, we’re getting into the science of why and yes, we’re talking Legos, traffic jams, and how to fuel hard without pooping yourself. You’re welcome.

I’m joined by Allen Lim, founder of Skratch Labs, for a conversation about sugar, hydration, gut health, and the evolving science of fueling endurance athletes.

Allen takes us back to his years working in professional cycling and explains how athletes struggling with GI distress ultimately pushed him to rethink what was going into their bottles. His solution started surprisingly simple: sugar, sodium, and real fruit.

That experimentation eventually became Skratch Labs—but not before paint buckets, a hardware store paint shaker, a roadside sports drink stand, and a perfectly timed bird poop all played a role in the story.

More importantly, Allen breaks down why simple carbohydrates can work so well during exercise, how osmosis influences hydration and gut tolerance, and why the growing trend toward 100+ grams of carbs per hour still needs to be considered in the context of the individual athlete.

What You'll Learn

• The wild story of how Skratch Labs actually got started
• Why GI distress in professional cyclists pushed Allen to rethink traditional sports drinks
• How sugar, sodium, and fluid work together during endurance exercise
• Why the simplest sports drink can sometimes be the most effective
• What osmosis has to do with hydration—and why it matters for your gut
• Why sugar can be problematic in one context and incredibly useful in another
• What happens to sugar when you’re exercising hard versus sitting on the couch
• Why simple sugar can be so effective when your body needs energy quickly
• The difference between fueling for hydration and fueling for very high carbohydrate needs
• Why Skratch developed its Super High Carb drink mix for athletes with much greater energy demands
• How carbohydrate structure can affect digestion, absorption, and gut tolerance

• Skratch Labs – Explore Skratch Labs’ products. CODE: ENDURANCEEATS for 20% off.

• The Feed – Shop Skratch Labs and other fueling options in single servings.

• Allen Lim on Instagram – Follow Allen for more insights.

  
  

Guest: Dr. Allen Lim of Skratch Labs

Bio: Dr. Allen Lim, born in the Philippines and raised in Los Angeles, discovered his passion for cycling while navigating the challenges of being caught between cultures as an immigrant. This passion led him to earn a Ph.D. in Integrative Physiology from the University of Colorado Boulder, focusing on exercise physiology to enhance performance.

As a sports scientist in professional cycling, Lim confronted the doping culture and collaborated with the TIAA-CREF team to pioneer biological marker testing, helping establish the Garmin Professional Cycling Team and the Biological Passport. His commitment to change inspired him to co-found Skratch Labs, creating healthier, authentic sports nutrition alternatives. Today, with the success of Skratch Labs and The Feed Zone cookbooks, Dr. Lim continues to pursue the American Dream, blending science, innovation, and passion.

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Endurance Athletes: Why are electrolytes important?

• Best Endurance Hydration Mix: Dietitian Review

• Best Recovery Drinks for Runners and Athletes

• Electrolyte Popsicle: Stay Cool Recover Better

  
  

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.

Links & Resources:
Have Questions or Suggestions?

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

Creatine is for bodybuilders, right? Not so fast. There may be some pretty interesting reasons for runners, cyclists, triathletes, and other endurance athletes to consider it, too. And no you’re not going to wake up looking like the Hulk.

In this episode, I’m joined by creatine researcher Dr. Scott Forbes to answer a question I’ve been hearing more and more from endurance athletes: Should I be taking creatine?

Creatine is one of the most studied sports supplements out there, but much of the conversation around it has focused on strength training and building muscle. So I wanted to know what the research actually says when it comes to endurance athletes.

Scott and I dig into potential performance and recovery benefits, the very real concern endurance athletes have about water weight, how much creatine you actually need, and whether timing matters. We also get into creatine for female athletes, vegetarians and plant-based athletes, older athletes, and athletes who are injured or taking time away from training.

### What You’ll Learn

* Why creatine may benefit endurance athletes, not just weightlifters

* Where creatine could help during those race-defining surges, climbs, and finishing kicks

* The potential downside of creatine-related weight gain for runners

* Why Scott suggests being strategic with creatine instead of loading right before a running race

* How creatine could potentially help during high-volume endurance training'

* Why combining creatine with carbohydrates may have an interesting benefit for glycogen recovery

* Whether women should actually worry about creatine making them “bulky”

* Why creatine monohydrate is still the form Scott recommends

* Whether powders, capsules, and gummies are created equal

* Why you probably don’t need a creatine loading phase* How much creatine Scott recommends starting with and how long it can take to saturate your muscles

Guest: Dr. Scott Forbes

Bio: Dr. Scott Forbes is an associate professor and chair in the department of Physical Education Studies at Brandon University. He is also a scientific advisor and fellow for the International Society of Sports Nutrition, and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology. Dr. Forbes has published over 130 peer-reviewed manuscripts and 5 book chapters. 

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Creatine loading elevates the intracellular phosphorylation potential and alters adaptive responses of rat fast-twitch muscle to chronic low-frequency stimulation - PubMed (nih.gov)

• Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? - PubMed (nih.gov)

• Does one dose of creatine supplementation fit all? - ScienceDirect

• Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis - PubMed (nih.gov)

• A Randomized Controlled Trial of Changes in Fluid Distribution across Menstrual Phases with Creatine Supplementation - PubMed (nih.gov)

• Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance - PubMed (nih.gov)

• Effects of Creatine and Carbohydrate Loading on Cycling Time Trial Performance - PubMed (nih.gov)

  
  

Other Resources

• BCAAS or Creatine for Distance Athletes: Which is better?

• Creatine for Runners: Does it Improve Performance?
• Purchase Creatine through Thorne Supplements. Use this link for 15% off.

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

• Dr. Forbes Instagram: @scott_forbes_phd

  
  

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!

Carbs don’t make you fat. They make you fast.Endurance athletes are finally starting to give carbs the attention they deserve. But knowing you need carbs is one thing. Figuring out how many grams per hour you actually need and how to increase your intake without upsetting your gut is another.

Welcome to the very first episode of the Endurance Eats podcast!

I’m kicking things off with one of my favorite topics: fueling your training with carbohydrates. Because while many endurance athletes know they should fuel during longer workouts, I still see athletes coming into our program eating far less than they need to perform and feel their best.

In this episode, I’m breaking down current carbohydrate recommendations based on workout duration, why glucose and fructose combinations matter, and what we know about athletes pushing beyond the traditional recommendation of 90 grams of carbs per hour.

We’re also talking about something that matters just as much as the numbers: training your gut. Because your perfect race-day fueling strategy isn’t something you suddenly introduce on race morning. It’s something you practice.

What You Will Learn:

• How many grams of carbs per hour to aim for based on the duration of your workout
• Why your fueling needs aren’t determined by your body weight or the calorie burn on your sports watch
• Why even shorter workouts can be an opportunity to practice fueling
• How fueling your workouts can support performance, fitness gains, energy, hunger, and cravings throughout the day
• Why glucose and fructose can work together to increase carbohydrate availability during exercise
• What the 2:1 and 1:0.8 glucose-to-fructose ratios actually mean
• Why the traditional recommendation tops out around 90 grams of carbs per hour and why some athletes are now going higher
• How gut training can help you tolerate more fuel and reduce the risk of GI problems on race day
• Why spreading your carbs throughout the hour may work better than taking them all at once
• How flavor fatigue can become a real issue when you start pushing higher carb intakes
• Why even a great intra-workout fueling plan can’t replace proper pre-race fueling and carb loading

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Alex Larson Nutrition Blog Around Carb Fueling

• 7 Carb Loading Meals to Power Your Performance

• Ask The Expert: Should You be Running on a Low-Carb Diet?

• Carb Loading Guide for Endurance Athletes

• The Best Gluten-Free Carbs for Athletes

  
  

Connect with Me:

Instagram: @alexlarsonnutrition Website: https://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 the Endurance Eats podcast!

I’m your host Alex Larson, a registered dietitian, Ironman finisher, and your guide to unlocking your full potential through food. This is your go-to safe space to learn about all things nutrition and endurance performance.

Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you're a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you. Let’s tune out the confusing and conflicting noise of what you should and shouldn’t be eating - and instead focus on clear and realistic advice from race-day fueling strategies to navigating your everyday food behaviors. Click that follow button to tune in.