Endurance Eats

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!

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!

In this episode, Jens Van Roost shares his experiences with the Tour Divide, a grueling self-supported bike race spanning from Canada to Mexico. He discusses the challenges of the race, his preparation and training strategies, nutrition and fueling methods during the race, and the recovery process afterward. Jens also reflects on his future plans and the importance of maintaining a love for cycling beyond competitive racing.00:00 Introduction to Bike Touring and the Tour Divide04:18 The Challenge of the Tour Divide08:50 Preparation and Training for the Tour Divide13:05 Nutrition and Fueling Strategies17:32 Recovery After the Tour Divide22:13 Future Plans and Reflections on Bike TouringGuest Information:Jens Van Roost is a Belgian endurance cyclist and bikepacking athlete known for pushing the limits of ultra-distance racing. He gained international recognition with a standout 2nd-place finish at the 2025 Tour Divide, completing the grueling 2,700-mile route across North America in just over 13 days. Jens shares his adventures through long-distance rides, self-supported racing, and exploration-focused cycling, inspiring a growing audience with his resilience, simplicity, and love for the ride.Instagram: https://www.instagram.com/jens_van_roost/Strava: https://strava.app.link/qZlt5EqkF1b  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!

In this episode, Alex Larson welcomes Rebecca McConville, a sports dietitian specializing in energy availability and the concept of Relative Energy Deficiency in Sport (RED-S). Rebecca explains RED-S as a mismatch between energy intake and expenditure, likening it to a financial model where insufficient calories lead to the depletion of the body's energy reserves. She emphasizes the importance of recognizing the signs of RED-S, which can manifest as fatigue, hormonal changes, and performance issues, and discusses the misconceptions surrounding it, particularly in the context of both male and female athletes. The conversation also touches on the role of diet culture in influencing athletes' eating behaviors and the need for a holistic approach to nutrition and health in sports.00:00 Introduction to RED-S and Its Importance02:39 Misconceptions and Recognition of RED-S10:06 Identifying Red Flags for RED-S17:31 Intentional vs. Accidental Under-Fueling23:52 Differences in RED-S Presentation Across Age Groups25:32 Approaching Healthcare Providers for RED-S Assessment25:44 Understanding REDS and Finding the Right Provider26:35 The Importance of Comprehensive Blood Work28:22 The Impact of Nutrition on Health and Performance31:05 Strategies for Recovery from REDS33:42 Recognizing Red Flags in Athletes41:24 Practical Tips for Coaches and Athletes44:40 Lazy but Effective Fueling Wins for Busy Athletes45:45 Demonizing Food: What Athletes Should Stop DoingGuest Information:Rebecca “Becca” McConville, MS, RD, LD, CSSD, CEDS is a board-certified sports dietitian, eating disorder specialist, author, and speaker who helps athletes fuel for both performance and long-term health. A lifelong athlete herself, Becca specializes in helping endurance athletes navigate underfueling, RED-S, and the complex relationship between food, body image, and performance so they can train and compete sustainably.FIND BECCA ONLINE: 🌐 Website: https://beccamcconville.com📸 Instagram: https://www.instagram.com/rebeccaeddietitian/💼 LinkedIn: https://www.linkedin.com/in/rebecca-mcconville-21551748/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: 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!

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 likeWhat 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 trainingThese 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 Overview01:06 Understanding Fats: Good vs Bad01:58 Types of Dietary Fats and Recommendations03:04 Sources of Heart-Healthy Fats04:26 Saturated and Trans Fats: What to Limit06:22 Managing Fat Intake for Body Composition08:30 Fats, Hunger, and Hormonal Balance10:31 Long-Term Health and Recovery Focus12:36 Post-Race Recovery: Priorities and Timing14:48 Post-Race Nutrition: What to Eat and Drink16:15 Emergency Nutrition for Endurance Events18:38 Impact of Antioxidants and Supplements on Recovery20:55 Inflammation, Adaptation, and Recovery Strategies23:04 Hydration: How Much and When26:09 Celebration and Moderation Post-Race28:04 Fasting and Athletic Performance: Best Practices30:59 Supporting Athletes During Religious Fasts35:12 Closing Remarks and Episode SummaryThis 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: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE 10 Day Protein Meal GuideCarbohydrate 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!

What actually changes for endurance athletes after 40?In this episode of Endurance Eats, Alex sits down with Dr. Phil Chilibeck to break down the unique nutrition and training needs of masters athletes, especially runners and cyclists looking to stay strong for the long haul.In This Episode, We Cover:🦴 Bone health & endurance sportsWhy strength training becomes essential with age, differences in bone density between cyclists and runners, and when a DEXA scan makes sense.💪 Strength training for longevityWhy lifting is critical for maintaining muscle, performance, and skeletal health.🍗 Protein needs for masters athletesWhy athletes over 40 may need more protein and how to distribute it throughout the day.🍷 Alcohol, medications & bone densityLifestyle factors that can quietly impact bone health and recovery.🥣 Pulses, supplements & smart fuelingThe role of lentils, beans, and targeted supplements in supporting performance and long-term health.If you’re an endurance athlete over 40, this episode will help you train smarter, protect your bones, and fuel in a way that supports performance now and decades from now.🎧 Listen in and future-proof your endurance.00:00 Introduction to Masters Athletes and Nutrition01:20 Physiological Changes in Masters Athletes04:29 Nutrition Needs for Endurance Athletes07:49 Bone Health Considerations for Endurance Athletes10:45 Impact of Cycling on Bone Density12:34 Collagen Supplementation: Myths and Realities14:08 Importance of Bone Density Testing20:21 Cardiac Health and Blood Pressure Monitoring24:19 Strength Training Recommendations for Masters Athletes26:33 Supplement Safety for Athletes with Cardiac Concerns29:51 The Role of Pulses in Endurance Nutrition34:55 Final Advice for Masters AthletesThis 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: 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!

In this conversation, the ALN team discusses the importance of creating sustainable health routines that accommodate the fluctuations in motivation and life stressors. They emphasize the need for flexibility in discipline, the significance of a supportive food environment, and practical strategies for managing nutrition during low motivation periods. The conversation also highlights the importance of setting realistic goals, understanding the impact of stress on appetite, and the value of default meals and meal planning. Overall, the discussion aims to inspire athletes to approach nutrition with a mindset of curiosity and adaptability.00:00 The Role of Motivation in Health and Nutrition05:40 Creating a Low Motivation Nutrition Plan12:05 Defining Minimal Baseline Targets19:19 Decision-Making in Nutrition19:57 Convenience in Nutrition22:35 Balancing Nutrition with Busy Lives25:49 The Skill of Eating Well28:59 Planning Ahead for Nutrition30:15 Consistency Over Perfection31:59 Curiosity in Nutrition34:28 Fueling Workouts EffectivelyThis 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: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Athlete Fueling GuideSupergoop Alex talks AboutConnect 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!

In this candid conversation, Dakotah Popehn shares her journey from hockey goalie to Olympic Trials marathoner, but the heart of this episode goes deeper than training.She opens up about how disordered eating can spread through women’s teams “like cancer,” quietly shaping what athletes believe is normal. While that culture swirled around her, Dakotah kept her head down and stayed hungry to compete, not to shrink.She discusses fueling for performance, adapting to different race climates, preparing for the Olympic Trials, and why her future plans and goals as a 2024 Olympian. 00:00 Introduction and Minnesota Pride02:52 Training Preferences and Cold Weather Gear05:46 Transition from Hockey to Running08:37 Long-Term Growth and Injury Prevention11:24 The Olympic Dream and Career Aspirations14:25 Nutrition and Fueling Mistakes16:52 Fasted Running and Its Implications20:35 Navigating Life as an Athlete and Professional21:52 Heat Acclimatization for Olympic Trials23:57 Nutrition Strategies for Endurance Racing26:12 Carb Loading: Myths and Realities28:35 The Emotional Journey of Competing29:52 Training Adjustments for Paris Marathon30:20 Pre-Race Rituals and Fueling32:27 Taylor Swift: The Soundtrack of Training35:30 Future Goals and Aspirations37:56 Empowering Women in Endurance SportsConnect with Dakotah:Dakotah’s InstagramDakotah’s StravaThis 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: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Athlete Fueling GuideTailwind Nutrition Dakotah Talks aboutConnect 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!

In this episode of the Endurance Eats Podcast, host Alex Larson interviews ALN dietician Hanna Cooley about her journey from a successful high school and collegiate runner to a prominent triathlete. They discuss her transition into triathlon, her experiences at Ironman Wisconsin and Kona, and the importance of nutrition in endurance sports. Hanna shares insights on her training, the challenges she faced, and how her experiences shape her approach as a dietician. The conversation also touches on the emotional aspects of racing and the future of her athletic career.00:00 Introduction to Hanna's Athletic Journey06:25 Transitioning to Triathlon: The Beginning12:34 Nutrition and Training for Ironman Wisconsin18:15 Preparing for Kona: The Road Ahead19:55 Transformative Nutrition Insights22:32 The Importance of Accountability in Nutrition24:28 Race Day Preparation and Strategy30:06 Mindset and Performance in Endurance Sports34:56 Balancing Motherhood and Endurance SportsThis 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: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Fueling Strategies for Long Course Triathlon 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!

In this episode, Alex Larson interviews Audrey Lahammer, a senior at the College of St. Scholastica, who shares her journey into cross-country skiing and biathlon. Audrey discusses the transition to collegiate athletics, the importance of fueling and recovery, and her experience working with a nutrition coach. She provides insights on meal prepping, advice for parents of student athletes, and the challenges of hydration in winter sports. Audrey also shares her goals for the upcoming season, including biathlon world trials and returning to racing after injuries.00:00 Introduction to Audrey Lahammer and Her Journey03:32 Transitioning to College-Level Athletics05:01 The Importance of Fueling and Recovery06:59 Working with a Nutrition Coach10:49 Meal Prepping for Success12:32 Advice for Parents of Student Athletes17:49 Challenges of Hydration in Winter Sports22:11 Goals for the Upcoming SeasonGrab your FREE Guide on Fueling as a College Athlete 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: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE 10 Day sample Protein Meal PlanConnect 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!