In Episode 124 of The Eat for Endurance Podcast, I’m joined by sports dietitian and multi-sport athlete, Alex Larson, RD LD, to explore two important topics: triathlon nutrition and body composition for endurance athletes. 

We dive into questions like what makes fueling for triathlon uniquely challenging, and whether or not endurance athletes should directly work on body composition goals during a training cycle (or, ever). 

Key timestamps:

8:53: Triathlon nutrition

34:20: Body composition and endurance training

Alex and I discuss:

• How fueling strategies differ across swimming, cycling, and running
• Common nutrition mistakes triathletes make
• How to build a solid pre-race meal, why fueling on the bike should be a “mobile buffet," and other race-day logistics
• Troubleshooting fueling and other challenges during long-course triathlons
• Whether or not endurance athletes should pursue body comp goals during training (Alex has a slightly different take on this one)
• Which types of athletes should not be working on body comp changes 
• Why a performance and health-first approach should guide nutrition decisions

Heads up – we talk a lot about body comp for athletes in this episode, and it is a very nuanced topic. While "getting leaner" is a common goal for many active people, I want to be clear: your health, performance, and worth do NOT depend on you being "lean," however you define that. 

It's okay to want to change your body composition, and for some athletes, this can be done safely in certain situations. It's also okay (and for some athletes, very necessary) to NOT chase body comp goals, ever. So please take care of yourself, and remember - your body is meant to change over time.  

🎧 Tune in to learn more!

Links & Resources

• Follow Alex Larson on Instagram and visit Alex's Website
• Check out my NEW Ultimate Fueling Sticker Pack, a collection of 6 high-quality stickers to help you celebrate how you fuel your active lifestyle 
• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
• Check out my free nutrition downloads
• Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
• Interested in 1:1 coaching? Fill out a new client inquiry form (spots limited for 2025)
• Join my Patreon community
• Get in touch at [email protected] 

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Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

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