367: Podcast Swap — Body Composition, Performance, and the Dangers of Under-fueling, from the TriDoc Podcast
Apr 17, 2025
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Join Alex Larson, a dietitian specializing in endurance nutrition, and Maya Watson, an aspiring professional triathlete with notable race victories, as they dive into the critical relationship between body composition and athletic performance. Discover the dangers of under-fueling and the nuanced support athletes need from coaches. They discuss the importance of personalized nutrition strategies and open dialogues about body image, emphasizing sustainable practices for long-term success in sports.
The podcast emphasizes the dangers of underfueling in athletes, particularly highlighting the risk of Relative Energy Deficiency in Sport (RED-S), which can adversely affect health and performance.
It discusses the vital role of coaches in fostering supportive environments, enabling open conversations about body image and nutrition while being sensitive to the unique pressures athletes face.
Alex Larson advocates for a mindful approach to nutrition, urging athletes to prioritize their body's needs over societal standards of ideal body composition for optimal performance.
Deep dives
Understanding Body Composition and Performance
The podcast delves into the complex relationships between body composition, nutrition, and athletic performance, emphasizing the challenges athletes face regarding body image and performance expectations. During the discussion, Alex Larson highlights the significant risks of underfueling, which can lead to detrimental health effects such as Relative Energy Deficiency in Sport (RED-S). In contrast, over-fueling is presented as less risky and potentially beneficial for athletes. This perspective is particularly relevant for those who may feel pressured to achieve an ‘ideal physique,’ often at the expense of their health and performance.
The Importance of Nutrition for Athletes
Alex Larson advocates for a mindful approach to fueling, urging athletes to understand their bodies’ nutritional needs rather than adhering to restrictive eating patterns. She explains that a lack of proper nutrition can have serious consequences, not only on performance but also on overall health, including the risk of immune dysfunction. An anecdote shared emphasizes the crucial difference in risk between underfueling and over-fueling, suggesting that the latter may often carry little risk when managed appropriately. This insight encourages athletes to focus on sustainable eating practices that support their performance goals.
The Role of Coaches in Supporting Athletes
The conversation underscores the delicate position coaches hold when addressing weight and body composition with their athletes. Coaches are encouraged to engage in open and safe conversations with athletes about weight management, fostering an environment where athletes feel comfortable discussing their concerns. As discussed, having a supportive and informed coach is vital for athletes, particularly female athletes, who may face additional pressures regarding body image. This involves being sensitive to the myriad factors affecting an athlete’s relationship with food and body composition.
Navigating Body Image and Performance
The podcast explores how societal pressures and idealized body images can negatively impact athletes, particularly female athletes who often feel they must conform to certain standards. Both Alex and the host emphasize the need for awareness around these issues, highlighting how elite athletes often have a variety of body types and that success does not hinge solely on appearance. The discussion points to the importance of recognizing individual genetic differences and promoting a more inclusive perspective on athletic performance. By showcasing examples from diverse sports, they illustrate that being an elite athlete comes in many forms.
Seeking Professional Help for Better Outcomes
Alex Larson suggests that athletes seeking to improve body composition should consider working with trained nutrition professionals to ensure they approach their goals healthily. The dialogue covers various methods of measuring body composition and cautions against relying solely on technology or scales, promoting a more nuanced understanding of health and performance. This entails being mindful of the psychological aspects of weight management and encouraging athletes to focus on processes that enhance their training rather than just numerical targets. The overarching message is that investing in professional nutritional guidance can lead to improved outcomes and overall well-being.
This week, we share an episode from the TriDoc Podcast. Host Jeff Sankoff is joined by dietitian Alex Larson and coach Juliet Hochman to explore the complex relationship between body composition, fueling, and performance—plus how coaches can support athletes without crossing the line.
