Couverture de Endurance Eats

Endurance Eats

Endurance Eats

De : Alex Larson
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Welcome to the Endurance Eats podcast! 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.Alex Larson Hygiène et vie saine
Épisodes
  • 76: Can Endurance Athletes Thrive on a Plant-Based Diet?

    76: Can Endurance Athletes Thrive on a Plant-Based Diet?
    Oct 21 2026
    Can you really fuel marathon training, recover well, and perform your best on a plant-based diet? Absolutely. But just because you're eating more plants doesn't automatically mean you're fueling your body well.There's a little more to think about than simply swapping meat for beans.In this episode of the Endurance Eats Podcast, I'm joined by my sports dietitian teammates, Hanna and Mary, to talk about what it actually takes to thrive as a plant-based endurance athlete.Whether you're vegan, vegetarian, mostly plant-based, or just trying to eat more plants, we're breaking down how to get enough calories and protein, which nutrients deserve extra attention, and how to adjust your nutrition during race week so your gut doesn't stage a protest at mile 18.We also dig into one of the biggest challenges I see with plant-based athletes: unintentional underfueling. We're sharing practical plant-based protein sources, including soy and non-soy options, and how to combine foods throughout the day to support muscle recovery.Plus, we're talking about iron deficiency, ferritin testing, vitamin B12, calcium, omega-3s, and why taking an iron supplement isn't necessarily the same as absorbing it effectively.What You'll LearnCan plant-based athletes perform just as well? How to get enough protein without eating meat. Why your protein consistency matters. The hidden risk of underfueling. Which vitamins and minerals deserve extra attention. Why ferritin levels matter for runners. How to carb load on a plant-based diet. How to avoid race-day GI disasters. Are sports gels and hydration mixes vegan? Why plant-based doesn't have to mean all-or-nothing. Resources MentionedEndurance Eats Podcast, Episode 71 — Iron deficiency conversation with researcher Dr. Corey DuganAmerican Society of Hematology — Iron deficiency guidance discussed in the episode Fuel Your Training with TrainingPeaksThis season's podcast partner is TrainingPeaks!I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.You can create a free account and get two weeks of Premium access when you sign up.https://www.trainingpeaks.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionIf you're eating plant-based and struggling to get enough protein, manage your energy, improve recovery, or figure out your race-day fueling strategy, you don't have to figure it all out on your own. My team and I work one-on-one with endurance athletes to build personalized fueling plans that support their training, performance goals, food preferences, and lifestyle. Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/nutrition-services Check out our endurance nutrition tools and resources 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. Leave a quick review to help more endurance athletes find the showHave Questions or Suggestions?Have a question about plant-based sports nutrition? Reach out and let me know! There is plenty more we can cover in a future episode. Send me a message.This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!
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    36 min
  • 75: Taking Men's Strava Crowns and Fueling to Win with Laini Bones

    75: Taking Men's Strava Crowns and Fueling to Win with Laini Bones
    Oct 14 2026
    What happens when you start taking men's Strava crowns, talking a little smack, and posting the whole thing on Instagram? Apparently, you go from 300 followers to more than 229,000! But there's a lot more to Laini Bones than viral cycling videos, and I couldn't wait to get her on the podcast.In this episode of the Endurance Eats Podcast, I'm joined by Laini Bones, the cyclist behind the hilarious Taking Men's Strava Crowns series and CFO of Carbs Fuel, the company behind one of my favorite affordable 50-gram carbohydrate gels.We talk about how her Strava series unexpectedly took off, what it's like dealing with internet trolls, and why she believes cycling should be fun. But we also get into one of my favorite topics: fueling!Laini shares how she went from running marathons on just one or two gels and barely any water to embracing high-carb fueling and finishing her hardest cycling workouts feeling stronger than when she started. We also get into how she and her husband, Gabe, built Carbs Fuel to make high-carb fueling more accessible and affordable for everyday endurance athletes.And of course, we talk about why missing a workout, ordering takeout, or not following your training plan perfectly doesn't mean you're failing as an athlete.What You'll Learn How Laini's Taking Men's Strava Crowns series went viral and attracted more than 229,000 Instagram followers.Why Strava segments can be a fun way to push yourself without taking competition too seriously.How Laini handles negative comments, internet trolls, and the unexpected pressures of social media fame.Why underfueling left Laini completely exhausted during her marathon-running days.How increasing her carbohydrate intake transformed her cycling workouts and helped her finish strong.Why letting go of a scarcity mindset around sports fuel can change your entire training experience.Resources Mentioned:Laini Bones on Instagram: https://www.instagram.com/lainibones/?hl=en Laini Bones on Strava: https://strava.app.link/Mx5aaNdx66b Carbs Fuel: https://carbsfuel.com/Fuel Your Training with TrainingPeaksThis season's podcast partner is TrainingPeaks!I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.You can create a free account and get two weeks of Premium access when you sign up.https://www.trainingpeaks.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionReady to stop second-guessing your fueling and start getting more out of your training? At Alex Larson Nutrition, my team and I help endurance athletes build practical nutrition strategies that support their workouts, recovery, and performance without unnecessary food rules or complicated meal plans. Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/nutrition-services Check out our endurance nutrition tools and resources 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. Leave a quick review to help more endurance athletes find the showHave Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!
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    31 min
  • 74: Fueling a Pro Gravel Cyclist: Chase Wark on Carbs, Racing & Going Long

    74: Fueling a Pro Gravel Cyclist: Chase Wark on Carbs, Racing & Going Long
    Oct 7 2026
    What happens when you combine professional gravel racing, race directing, fatherhood, a LOT of carbs, and an impressive knowledge of Midwest gas stations? You get Chase Wark.Chase and I have worked together on his nutrition over the past year, so this conversation was especially fun because we get to pull back the curtain on what fueling actually looks like for a high-volume gravel cyclist and why getting it right often has less to do with perfection and more to do with planning ahead.Chase is a professional gravel cyclist, co-founder of Lunchbox Racing, coach, race director, and community builder. His impact goes well beyond his own racing, and in 2026 he received the inaugural Gravel Cycling Hall of Fame Community Impact Award for his contributions to the sport.In this episode, Chase and I talk about how he went from biking to hockey practice as a kid to competing at the elite level, why giving back to the gravel community matters so much to him, and what it takes to balance training with being a dad, race director, and team leader.And, of course, we talk nutrition.When Chase first reached out to me, nutrition wasn't necessarily a disaster. The bigger challenge was consistency when life got chaotic. Travel, race directing, long training days, and stress could quickly throw his normal eating routine off.Instead of making radical changes, we focused on small adjustments that made his nutrition easier to execute in real life.That meant meal prepping before busy race weekends, packing coolers for travel, keeping easy meals and snacks available, prioritizing protein around massive training days, and being more intentional about carb loading before races.We also get into Chase's approach to fueling on the bike, including why gummy worms have replaced some of his beloved gas station donuts, his ability to take in around 120 grams of carbohydrates per hour during races, and why he thinks more endurance athletes need to get comfortable eating carbs while they train.What You'll LearnWhy Chase believes building the cycling community matters just as much as his own race resultsHow becoming a dad changed his approach to training, recovery, sleep, and planningThe nutrition challenges that finally pushed him to ask for helpWhy we focused on consistency instead of completely overhauling his dietResources MentionedChase Wark / Chase the Biker Instagram: https://www.instagram.com/chasethebikerChase the Biker YouTube: https://www.youtube.com/@chasethebikerLunchbox Racing: https://lunchboxracing.com/Gravel Underdogs Podcast: https://podcasts.apple.com/us/podcast/grvl-undrdgs/id1879702903 Granny's Gravel Grinder - Registration Connect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWant to take the guesswork out of your endurance nutrition and learn how to fuel your training, racing, and everyday life with more confidence? Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/Check out our endurance nutrition tools and resources 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. Leave a quick review to help more endurance athletes find the showHave Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!
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    39 min
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