Endurance Eats 50: Ask the Dietitians: Fat Intake, Race Recovery & Religious Fasting
In this Q&A episode, registered dietitian Alex Larson and the ALN team answers questions from the community about three topics endurance athletes ask about constantly:
How much fat athletes actually need and what does this look like
What post-race recovery should look like nutritionally and why is it important (Should you be headed to that post race beer tent?)
How religious fasting can work while training
These are real questions submitted by athletes navigating training cycles, races, and everyday life.
If you’ve ever wondered whether fat intake affects performance, what to eat after a race, or how to manage nutrition during fasting periods, this episode breaks it down in a practical, athlete-friendly way.
00:00 Introduction and Episode Overview
01:06 Understanding Fats: Good vs Bad
01:58 Types of Dietary Fats and Recommendations
03:04 Sources of Heart-Healthy Fats
04:26 Saturated and Trans Fats: What to Limit
06:22 Managing Fat Intake for Body Composition
08:30 Fats, Hunger, and Hormonal Balance
10:31 Long-Term Health and Recovery Focus
12:36 Post-Race Recovery: Priorities and Timing
14:48 Post-Race Nutrition: What to Eat and Drink
16:15 Emergency Nutrition for Endurance Events
18:38 Impact of Antioxidants and Supplements on Recovery
20:55 Inflammation, Adaptation, and Recovery Strategies
23:04 Hydration: How Much and When
26:09 Celebration and Moderation Post-Race
28:04 Fasting and Athletic Performance: Best Practices
30:59 Supporting Athletes During Religious Fasts
35:12 Closing Remarks and Episode Summary
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
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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