Endurance Eats – Details, episodes & analysis

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.

In this episode of Endurance Eats, host Alex Larson sits down with Allen Lim, the co-founder of Skratch Labs, sports scientist, and coach, to explore his incredible story of resilience and innovation. Allen shares his journey from a career in professional cycling to founding Skratch Labs, a company known for creating some of the most athlete-friendly products on the market.

The conversation delves into the science behind Skratch Labs' formulations, the crucial role of sugar in endurance sports, and the fascinating story behind the company’s name and mission. For those curious about the best way to fuel workouts or the science driving endurance nutrition, this episode is a must-listen.

Alex and Allen also discuss the evolution of sports fueling, debunk common myths about sugar, and share Allen’s favorite tips for high-performance nutrition. Packed with practical advice, insightful science, and inspiring stories, this episode offers valuable takeaways for endurance athletes. Tune in to discover how Allen’s journey can transform your approach to fueling strategies!

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

00:00 Introduction to Skratch Labs and Athlete Needs

05:47 The Journey from Cycling to Nutrition

12:04 Creating Effective Sports Drinks

17:54 The Role of Simplicity in Nutrition

27:48 The Journey of a Sports Drink Entrepreneur

33:30 Debunking Sugar Myths in Sports Nutrition

40:54 The Future of Carbohydrate Science

47:35 Navigating Nutrition in Extreme Conditions

• 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!

In this episode of the Endurance Eats podcast, Alex Larson sits down with Dr. Scott Forbes, a leading expert in creatine research, to uncover the essential role of creatine for athletes, especially endurance athletes. We cover what creatine is, how it benefits athletic performance as well as the best types of creatine, and recommended dosages for endurance athletes. They dive into debunking common myths and addressing potential side effects, as well as looking at emerging research on creatine's impact on cognitive function and injury recovery.

Whether you're new to creatine or looking to optimize your supplementation strategy, this episode is packed with science-backed insights to help you elevate your performance.

Tune in to learn how creatine can transform your endurance training and recovery!

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

00:00 Introduction to Creatine and Its Importance

04:01 Understanding Creatine: What It Is and How It Works

12:12 Creatine for Endurance Athletes: Benefits and Considerations

15:50 Addressing Concerns: Weight Gain and Side Effects of Creatine

20:01 Creatine Myths: Bulking Up and Gender Differences

24:07 Types of Creatine: What to Choose

28:05 Dosage and Timing: How to Use Creatine Effectively

32:03 Long-term Effects of Creatine: What Happens When You Stop?

36:02 Future of Creatine Research: What’s Next?

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!

Welcome to the first episode of the Endurance Eats podcast! Hosted by registered dietitian Alex Larson, this episode dives into the critical role of nutrition for endurance athletes, spotlighting carbohydrates as the ultimate fuel. Alex talks about the science of carbohydrate absorption and its impact on performance. As well as the optimal carbohydrate intake rates for training and racing. She dives into the growing trend of athletes maximizing carbohydrate fueling and practical strategies to fuel effectively and boost endurance.

Alex shares actionable tips and encourages athletes to embrace the journey of optimizing their nutrition. 

Looking for tailored guidance?

Discover how the Alex Larson Nutrition team can help you achieve your goals.

Tune in to start fueling smarter and performing stronger!

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

00:00 Introduction to Endurance Eats Podcast

05:46 Optimal Intra-Exercise Fueling Rates

11:55 Pushing the Limits: High Carb Intake in Endurance Sports

18:06 Conclusion and Call to Action

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: 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!

In this episode, Alex Larson and her dietitian team dive into the world of nutrition coaching and share their personal athletic journeys. Learn why Pop-Tarts make a surprisingly effective pre-workout snack, discover the balance between enjoying processed foods and meeting your nutrition goals, and gain insights into optimizing your performance.

The discussion covers essential topics like nutrition, hydration, and recovery strategies for endurance athletes. Learn more about the importance of fueling during workouts and tips for effective post-run recovery and how to navigate rest day nutrition and listen to your body's hunger cues.

Plus, they sprinkle in personal anecdotes about childhood snacks and share practical tips for mindful eating and hydration practices. Whether you're training for your first race or chasing a personal best, this episode is packed with actionable advice to fuel your journey.

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

00:00 Introduction to ALN Team

03:00 Personal Journeys in Athletics

06:01 Nutrition Coaching Insights

10:58 The Pop-Tart Debate

18:14 Embarrassing Processed Foods We Love

21:17 Childhood Treats and Healthy Alternatives

24:09 Hydration and Fueling for Workouts

30:36 Post-Run Rituals and Recovery

35:07 Nutrition on Rest Days

Guests: ALN Registered Dietitians Hanna Cooley and Mary Wirtz

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with ALN 

  
  

  The Best Healthy Greek Yogurt Pancakes Recipe

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!

In this episode of the Endurance Eats podcast, registered dietitian Alex Larson dives into the nuanced topic of body composition for endurance athletes. She highlights the importance of taking a balanced, sustainable approach to nutrition and weight management while optimizing performance.

Alex shares her evolving perspective on body composition and its impact on athletic performance.  She also discusses why sustainable weight loss strategies are crucial for endurance athletes, and the benefits of personalized nutrition coaching in achieving body composition goals.

She closes with an inspiring client case study on a recent runner in the Alex Larson Nutrition 1:1 coaching program and how she found success in improving body composition while continuing to see running performance gains. Learn how a tailored nutrition strategy can lead to positive outcomes both inside and outside of training.

Tune in for expert insights and actionable advice to fuel your endurance journey while reaching your body composition goals!

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

00:00 Introduction to Body Composition Goals

06:24 The Importance of Sustainable Weight Loss

13:59 Case Study: ALN Runner Client’s Journey to Better Body Composition

This episode is brought to you by Triswim.  

GIVEAWAY ALERT: TriSwim Splash Box! 

Endurance athletes, this one’s for YOU! When I was deep in my triathlon days, TriSwim products were my secret weapon for keeping my hair, skin, and overall vibe on point after all those hours in the pool. In celebration of the launch of my Endurance Eats Podcast 🎙️, I’ve teamed up with @sbrsportsusa to give away a TriSwim Splash Box packed with essentials to keep you fresh, healthy, and ready to crush your next session:

 Chlorine-Removal Shampoo

 Swimmers Conditioner

 Body Wash & Lotion

 TriGlide Skin Lubricant

 SBR Foggies Anti-Fog Towelettes

Here’s how to enter (Must complete all 3):

1️⃣ Leave a review on Endurance Eats Podcast. Send me a screenshot via DM or email (hello@alexlarsonnutrition.com).

2️⃣ Follow @sbrsportsusa on Instagram.

3️⃣ Tag a friend in the comments on the giveaway post on Instagram @alexlarsonnutrition (more tags = more entries)!

 Giveaway closes Wednesday, January 29th at midnight. Winner announced January 30th!

Let’s make 2025 the year of strong, fueled, and happy endurance athletes. Ready, set… GO! 🏅

Resources Mentioned in This Episode:

 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!

In this inspiring episode of the Endurance Eats podcast, Alex Larson sits down with professional cyclist Serena Bishop Gordon to explore her journey from a casual rider to a pro athlete. Together, they delve into the crucial roles of community, nutrition, and personal growth in athletic success.

They discuss Serena's transition to professional cycling and her experiences overcoming nutrition misconceptions and the transformative power of personalized coaching and proper fueling for performance and recovery. They share the unique challenges faced by female athletes and the value of building a supportive cycling community. We also hear more about Serena’s dedication to giving back through camps and coaching, empowering others to excel in the sport.

Tune in for actionable insights, inspiring stories, and expert advice to fuel your own cycling journey!

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

00:00 Introduction to Cycling and Community

03:02 The Journey to Professional Cycling

06:03 Nutrition Misconceptions in Early Career

09:00 Transformative Nutrition Coaching Experience

11:56 The Importance of Trust in Nutrition

14:53 Fueling for Performance and Recovery

18:06 The Role of Carbohydrates in Endurance Sports

21:09 Body Composition and Nutrition Shifts

24:09 Advice for Female Endurance Athletes

26:58 Building a Supportive Community in Cycling

30:07 Upcoming Camps and Community Engagement

This episode is brought to you by Triswim.  

GIVEAWAY ALERT: TriSwim Splash Box! 

Endurance athletes, this one’s for YOU! When I was deep in my triathlon days, TriSwim products were my secret weapon for keeping my hair, skin, and overall vibe on point after all those hours in the pool. In celebration of the launch of my Endurance Eats Podcast 🎙️, I’ve teamed up with @sbrsportsusa to give away a ⁠TriSwim⁠ Splash Box packed with essentials to keep you fresh, healthy, and ready to crush your next session:

 Chlorine-Removal Shampoo

 Swimmers Conditioner

 Body Wash & Lotion

 TriGlide Skin Lubricant

 SBR Foggies Anti-Fog Towelettes

Here’s how to enter (Must complete all 3):

1️⃣ Leave a review on Endurance Eats Podcast. Send me a screenshot via DM or email (hello@alexlarsonnutrition.com).

2️⃣ Follow ⁠@sbrsportsusa⁠ on Instagram.

3️⃣ Tag a friend in the comments on the giveaway post on Instagram ⁠@alexlarsonnutrition⁠ (more tags = more entries)!

 Giveaway closes Wednesday, January 29th at midnight. Winner announced January 30th!

Let’s make 2025 the year of strong, fueled, and happy endurance athletes. Ready, set… GO! 🏅

Guest Serena Bishop Gordon

Bio: 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:

 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?

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

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

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

  
  

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!

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

  
  

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!