For The Long Run: Exploring the Why Behind Running How to Stop Evening Food Binges and Choose the Right Supplements to Improve Your Running
Mar 20, 2026
Alex Larson, a registered dietitian and Ironman finisher who helps endurance athletes fuel and recover, shares practical nutrition moves. She explains how shifting meal timing can cut evening binges and boost sleep. Short fueling plans for runs, in-run carbohydrate targets, and which supplements like creatine and protein are worth trying are discussed.
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Plan Recovery Nutrition Not Just Workouts
- Optimize both fueling around workouts and recovery meals the rest of the day to see training gains.
- Alex recommends structured daily routines that prioritize recovery nutrition across meals and snacks, not just a post-workout shake.
Pop Tarts Helped A Runner Lose Weight And Improve
- A runner lost 15–20 pounds and improved performance while eating more Pop-Tarts as pre-workout carbs.
- Alex uses this to show processed, high-energy foods can help meet caloric needs and support training.
Fuel Runs Using Duration Based Carb Targets
- Use carb targets by duration: 0–75 min 0–30g, 75–150 min 30–60g/hr, 150+ min 60–90g/hr and up to 120–150g/hr for well-trained gut tolerance.
- Increase intake for higher intensity, heat, or low pre-run fueling and favor bikes for very high rates.