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Endurance Eats: Daily Summaries Delivered
by Alex Larson
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.
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- 6 days ago33 min
60: Mid Season Fuel: Fueling Stage Races with Serena Bishop Gordon
Stage races are a unique challenge. Unlike a one-day event where you can leave everything out on the course, stage racing requires balancing performance, recovery, and consistency over several consecutive days. In this episode, Alex sits down with Serena to break down the key nutrition, hydration, sleep, and training strategies that help athletes show up ready to perform day after day.Whether you're preparing for your first stage race or looking to improve your recovery between stages, this conversation is packed with practical tips you can start implementing now.In This Episode, We Discuss:Why Stage Racing Requires a Different ApproachThe Nutrition Priorities for Stage RacingHydration Strategies That Support PerformanceRecovery Between StagesThe Importance of SleepTraining for the Demands of Multi-Day Racing00:00 Introduction to Mountain Biking Skills02:47 The Journey of Identity and Self-Discovery05:36 Challenges of Stage Racing08:19 Nutrition Strategies for Stage Races11:00 The Importance of Recovery and Sleep13:56 Traveling and Time Zone Adjustments for Races17:55 Adapting to New Time Zones20:42 Morning Routines for Stage Races24:18 Common Fueling Mistakes in Stage Racing27:51 Prioritizing Nutrition in Stage Racing31:52 Training for Stage Races36:17 Special Blend Gravel CampsGuest Bio: Serena Bishop Gordon is a professional off-road cyclist, endurance coach, and founder of Special Blend Gravel. With more than a decade of elite racing experience, including standout performances at Unbound XL, Oregon Trail Gravel Stage Race, Cape Epic, Breck Epic, and international UCI cyclocross events, Serena has established herself as one of the sport's most versatile and resilient athletes. Passionate about helping others thrive on and off the bike, she leads camps, coaching programs, and community initiatives that empower athletes through a person-first approach to performance, connection, and long-term growth.Links for Guest: https://www.serenabishopgordon.com/https://www.instagram.com/serenabg/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!This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingOregon Trail WebinarConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!
- 2 weeks ago22 min
59: Mid Season Fuel: Fueling Athletes Post-Bariatric Surgery and/or on Peptide Meds
What happens when endurance sports and bariatric nutrition intersect? In this episode, Alex sits down with Kim Tirapelleto explore the unique challenges and opportunities facing post-bariatric athletes. From fueling long training sessions to maintaining muscle mass and navigating GLP-1 medications, this conversation highlights why individualized nutrition strategies matter more than ever.Kim breaks down the different types of bariatric surgeries, explains how digestion and absorption can impact performance, and shares practical strategies endurance athletes can use to fuel well without overwhelming their systems. Whether you work with bariatric athletes, are one yourself, or simply want to better understand this growing area of sports nutrition, this episode offers a thoughtful and evidence-informed perspective.In This Episode, We Cover:The differences between sleeve gastrectomy and Roux-en-Y gastric bypassWhy fueling strategies need to be individualized post-surgeryHow endurance athletes can approach carb loading after bariatric proceduresSports nutrition products and fuels that may be better toleratedThe impact of GLP-1 medications on appetite, recovery, and performanceStrategies for preserving muscle mass while training and losing weightResearch gaps in bariatric sports nutrition and where the field is headed00:00 Introduction to Bariatric and Sports Nutrition02:55 Understanding Bariatric Surgeries05:45 Nutritional Considerations for Endurance Athletes08:41 Sports Fuels and Their Impact11:14 Carb Loading Strategies for Bariatric Athletes14:04 The Role of GLP-1 Medications16:57 Maintaining Muscle Mass Post-Surgery19:45 Conclusion and ResourcesGuest Bio: Kim Tirapelle is a registered dietitian specializing in bariatric and sports nutrition, with a focus on helping active individuals fuel confidently after weight loss surgery. Through her work with endurance athletes and post-bariatric clients, she combines evidence-based nutrition strategies with practical, individualized support to help athletes optimize performance, recovery, and long-term health. Kim is passionate about bridging the gap between bariatric care and sports nutrition, especially in areas like fueling tolerance, muscle maintenance, and endurance training. She is also the host of the Active Bariatric Nutrition Podcast, where she shares education and insights for active bariatric individuals and practitioners alike.Links for Guest:Active Bariatric Nutrition PodcastKim Tirapelle’s WebsiteInstagram @activebariatricTikTok @activebariatricThis 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!This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingMaurten Gel 100Hüma Energy Gels
- May 13, 202615 min
58: Mid Season Fuel: Marathon Nutrition, Race Day GI Issues & Fueling Strategies Answered
If your long runs suddenly feel harder, your stomach is acting up mid-workout, or your energy crashes halfway through training, this episode with Alex Larson is your mid-season nutrition reset button. 🏃♀️⚡Instead of a full deep-dive marathon nutrition masterclass, this episode focuses on the practical fueling adjustments runners should be making during the middle of a training cycle, when fatigue starts stacking up and fueling mistakes become more obvious.Alex answers common runner questions around:Timing gels earlier to prevent energy dipsCarb loading before big training runs and racesNatural fuel options like maple syrupManaging acid reflux and GI issues during runsHydration mistakes runners make mid-seasonWhat to eat before and after long runs for better recovery00:00 Introduction and episode overview00:33 Understanding insulin response and energy boosts from gels01:55 Strategies to prevent energy lows and delay fatigue03:16 The role of carb loading in marathon performance04:13 Using natural fuels like maple syrup for endurance07:21 Managing acid reflux and GI issues during races09:14 Addressing vomiting and gut issues during races12:00 Post-race nutrition and hydration tips14:16 Pre-race dinner and race morning nutrition15:37 Final tips for race day fueling and hydrationThis 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.This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!You can learn more at alexlarsonnutrition.com. This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingCarb loading episodeSweat test calculator Blog Fueling after A RacePancake bowl recipeCreatine episodeConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!
- Apr 29, 202646 min
57: Flip The Mic: Getting to Know the Dietitian Behind Endurance Eats
In this episode of Endurance Eats, Alex Larson flips the mic and has her team of dietitians interview her! She shares her journey from horseback riding to endurance sports and how that evolution shaped her approach to training and nutrition.She breaks down the importance of patience, consistency, and building a strong foundation instead of chasing quick results. Alex also highlights how community and support play a key role in staying motivated and progressing over time.On the nutrition side, she shares her fueling philosophy, including how to approach daily nutrition, race-day strategy, and common mistakes endurance athletes make.This episode is a great way to learn more about the brains behind Endurance Eats podcast00:00 Introduction and Rapid Fire Questions02:30 Alex's Athletic Journey and Community in Sports05:14 Transitioning to Endurance Sports08:11 Lessons Learned from Endurance Sports11:05 Training with a Coach and Balancing Life13:40 Nutrition and Strength Training Challenges16:30 Upcoming Races and Goals19:20 Bucket List Races and Future Aspirations22:02 Nutrition Focus: Iron Levels and Supplements30:24 Nutritional Supplements and Preferences31:25 Exploring Favorite and Least Favorite Products33:21 Hydration Strategies and Gels35:02 Sodium Bicarbonate and Performance40:28 Unwinding and Balancing Life45:43 Future Projects and Substack Launch52:19 Rapid Fire Questions and Fun InsightsThis 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 Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE 10 Day Protein Meal GuideSerena Bishop Gordon (Coach) Unbound Gravel RaceOregon Trail Gravel RaceFueling Field Notes (Substack) Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!
- Apr 22, 202644 min
56: Chelsea Sodaro on Fueling, Motherhood, and Winning at Kona 18 Months Postpartum
On this episode, professional triathlete Chelsea Sodaro shares an honest look at her return to elite racing after becoming a mom, offering a powerful perspective on what it really takes to balance motherhood and high-performance sport.Chelsea dives into the physical and mental challenges of postpartum training, from rebuilding strength and endurance to navigating shifting identity and expectations as both an athlete and a parent. She also opens up about the role of nutrition in postpartum recovery and endurance performance, along with how her relationship with body image has evolved through pregnancy, motherhood, and elite competition.Throughout the conversation, Chelsea highlights the importance of support systems for women in sport, advocating for better resources, visibility, and conversations around postpartum athletes. Her story is one of resilience, adaptability, and choosing to lean into hard things, even when the path forward isn’t clear.If you’re a runner, triathlete, or endurance athlete navigating postpartum training—or simply looking for inspiration to keep showing up, this episode delivers both practical insight and a refreshing, real-world perspective.00:00 Introduction and Personal Connection01:30 Postpartum Journey of an Athlete05:38 Mental Health Challenges and Societal Pressures09:30 Returning to Competition After Motherhood13:06 Nutritional Demands and Energy Deficiency18:09 Surprising Aspects of Postpartum Experience21:11 Resilience and Mental Strength Post-Baby23:54 Body Image and Media Representation29:32 Media Expectations and Personal Identity31:15 Nutrition Journey: From Early Mistakes to Mastery34:52 Transitioning to Triathlon: Fueling for Success37:38 The Low Carb Experiment: Lessons Learned45:36 The Power of 'Yes': Embracing Challenges49:17 Motherhood and Endurance Sports: A New PerspectiveAbout ChelseaINSTAGRAMChelsea Sodaro is a professional triathlete, endurance athlete, and mother known for her powerful comeback to elite racing after pregnancy. She rose to international recognition after winning the Ironman World Championship in 2022, becoming the first American woman to claim the title in over two decades and notably, doing so in her first Ironman after giving birth.With a background in long-distance running and a transition into triathlon, Chelsea brings a unique perspective to endurance performance, combining high-level competition with a deep understanding of resilience, adaptability, and long-term athletic development. Her journey through postpartum recovery and return to sport has made her a leading voice in advocating for better support, visibility, and resources for women and mothers in endurance athletics.Chelsea is passionate about topics including postpartum training, endurance nutrition, body image, and mental resilience, and continues to inspire athletes to pursue both performance and personal fulfillment, on and off the race course.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 Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE 10 Day Protein Meal GuideConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.<
- Apr 15, 202632 min
55: Does Heat Training Actually Make You Faster?
What if the secret to better endurance wasn’t just more miles… but more heat?In this episode of Endurance Eats, we sit down with Brett Ely to break down the science of heat acclimation and how athletes can use it to unlock real performance gains. From smarter protocols to surprising recovery benefits, this conversation goes beyond the “just sweat more” advice and into what actually works.Whether you’re training for summer races, dealing with hot climates, or looking for an extra edge, this episode gives you practical, research-backed strategies you can start using right away.00:00 Introduction to Heat Acclimation01:58 Understanding Heat Acclimation06:54 Effective Heat Acclimation Protocols10:57 Maintaining Heat Acclimation Benefits13:02 Heat Acclimation and Performance18:53 Gender Differences in Heat Acclimation23:09 Caffeine and Performance in Heat28:48 Recognizing Heat Stress29:25 Future Research DirectionsAbout Brett ElyDr. Brett Ely is an exercise physiologist and researcher specializing in heat acclimation, thermoregulation, and endurance performance. As a faculty member at Providence College, her work focuses on how athletes adapt to heat and how those adaptations can improve performance and recovery. She’s known for turning complex science into practical strategies athletes can actually use.Providence CollegeGoogle Scholar with Brett Ely's Studies 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 Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE 10 Day Protein Meal GuideConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!
- Apr 8, 202637 min
54: Fueling Young Athletes: A Guide for Sports Parents
In this episode, we explore how parents can support their children's nutritional habits and body image with insights from registered dietitian Nicole Cruz, especially athlete children who really want to fuel well. Whether you're managing picky eaters, encouraging variety, or addressing body image concerns, Nicole offers practical guidance rooted in compassion and evidence-based strategies.00:00 - Introduction & episode overview02:00 - Parental role in shaping kids' food relationships04:15 - Talking about food without shame or guilt06:00 - Encouraging variety through positive language08:20 - Impact of sports and activity on feeding strategies10:00 - Navigating picky eating and food preferences12:30 - Language to promote autonomy and balance14:00 - Labels and food categories parents should avoid16:30 - Addressing body image concerns in children and teens18:50 - How to respond when kids comment negatively about their bodies21:00 - Supporting teens in developing a healthy relationship with food23:00 - Repairing mistakes and open communication in parenting26:00 - Addressing truth about children's nutritional needs vs. adult standards28:00 - Hydration, electrolytes30:00 - Protein needs for kids compared to adults33:00 - Practical tips for evaluating and supporting children's nutrition36:00 - Reducing parental stress: trusting your child's inner cues39:00 - Resources and guidance for ongoing supportConnect with Nicole: https://nicolecruzrd.com 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 Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE 10 Day Protein Meal GuideConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!
- Apr 1, 202634 min
53: 5 Reasons Why Athletes Aren’t Seeing Body Comp Results
If you’ve ever felt confused about what it actually takes to change your body composition as an athlete… this episode is for you.In this conversation, we’re breaking down the real strategies behind building muscle, improving performance, and navigating nutrition without falling into the trap of chasing unrealistic expectations. Alongside Mary and Hanna, we’re getting honest about what works, what doesn’t, and what most athletes get wrong when it comes to fueling their goals.Because body composition isn’t just about eating less or training more. It’s about understanding your body, supporting your training, and zooming out enough to play the long game.In this episode, we cover:What body composition actually means (and why the scale doesn’t tell the full story)The biggest mistakes athletes make when trying to “lean out”How underfueling impacts performance, recovery, and long-term progressPractical nutrition strategies to support muscle gain and fat lossThe role of consistency, patience, and realistic expectationsHow to shift your mindset away from quick fixes and toward sustainable progressWhether you’re in a season of performance, rebuilding, or just trying to feel stronger in your body, this episode will help you cut through the noise and focus on what truly matters.00:00 Introduction to Body Composition and Athlete Nutrition05:42 The Impact of Nutrition on Body Composition11:43 Understanding Weight Fluctuations and Body Composition17:29 The Role of Consistency in Nutrition and Body Composition18:51 Understanding Nutrition Variables22:25 Creating Weekend Routines for Success26:16 Estimating Food Intake Accurately30:09 Setting Realistic Body Composition Goals33:39 Bridging Knowledge and ImplementationThis 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 Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE 10 Day Protein Meal GuideConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!
About Endurance Eats
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.
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