EP149 - Alex Larson: Dietitian for Endurance Athletes

In this conversation, Alex Larson, a registered dietitian and founder of Alex Larson Nutrition, discusses the importance of nutrition in endurance sports. She shares her background and how her own experience as an athlete led her to specialize in sports nutrition. Alex emphasizes the need for proper fueling during training and races, including the evolution of endurance nutrition and the importance of training the gut. She also discusses the role of hydration, electrolytes, and caffeine in performance. Alex explains her personalized nutrition coaching process and the focus on day-to-day nutrition for optimal recovery and overall well-being. In this conversation, Alex Larson discusses the importance of intentional eating and recovery for endurance athletes. She emphasizes the need for a consistent supply of nutrition throughout the day and the importance of fueling adequately during races. Larson also addresses the topic of metabolic efficiency and the role of carbohydrates and fat adaptation in endurance sports. She highlights the challenges of following a keto-style diet and the importance of finding a balance between clean eating and fueling properly. Additionally, Larson discusses the significance of protein intake for masters athletes and provides tips for optimizing protein consumption throughout the day.

Show notes: http://www.theriot.run/alexlarson

Takeaways
- Proper nutrition is crucial for endurance athletes to optimize performance and recovery.
- Training the gut is important to tolerate higher levels of fueling during long-distance events.
- Balancing real food and sports fuel can provide a variety of flavors and textures for better fueling during races.
- Sweat testing and understanding individual electrolyte needs can help athletes optimize hydration strategies.
- Caffeine can be used strategically for performance benefits, but individual tolerance and timing are important.
- Personalized nutrition coaching focuses on individual goals, day-to-day nutrition, and gradual changes for long-term success.
- Nutrition plays a significant role in overall well-being and energy levels for athletes.


00:00 Introduction and Background
03:00 The Importance of Nutrition in Endurance Sports
06:00 The Evolution of Endurance Nutrition
09:00 Training the Gut for Fueling
12:00 Race Fueling Strategies
18:00 Balancing Real Food and Sports Fuel
21:00 Sweat Testing and Electrolyte Needs
25:00 Caffeine as a Performance Aid
28:00 Personalized Nutrition Coaching Process
33:00 The Impact of Nutrition on Overall Well-being
35:00 Post-Race Recovery Nutrition
37:53 Intentional Eating and Recovery
40:36 Metabolic Efficiency and Fueling
46:04 Underfueling and Protein Intake
52:57 Nutrition for Masters Athletes
55:48 Optimizing Protein Intake
58:50 Getting in Touch with Alex Larson