Fuel Smart, Ride Strong: How Cyclists Can Get Lean & Stay Lean With Alex Larson

Dec 16, 2024

In this engaging discussion, sports nutrition expert Alex Larson, who specializes in helping athletes achieve lean physiques, delves into the delicate balance between weight management and performance. He shares insights on macronutrient ratios, the significance of nutrient timing, and effective caloric deficit management. Topics include the truth about creatine, low-glycemic foods for stable blood sugar, and practical tips for optimizing body composition. Alex also addresses the challenges of dietary choices for cyclists to maintain strength while getting lean.

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ADVICE

Prioritize Protein

Prioritize adequate protein intake, especially when aiming for body recomposition in cycling.
Aim for 1.5 to 2 grams of protein per kilogram of body weight to maintain strength and performance.

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ADVICE

Front-Load Nutrition

Front-load your nutrition earlier in the day to fuel activity and make better food choices.
This approach helps prevent evening overeating and supports a healthier dietary routine.

insights

INSIGHT

Body Recomposition over Weight Loss

Focus on body recomposition, rather than just weight loss, for cyclists.
This means reducing body fat while maintaining or even building muscle mass for optimal performance.

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Optimizing Body Composition for Athletes

04:42 • 4min

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Navigating Protein Challenges in Cycling and Nutrition

08:22 • 4min

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Nutrition and Performance in Cycling

12:12 • 15min

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Electrolytes, Late-Night Snacking, and Protein Balancing for Athletes

27:23 • 3min

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Fueling the Ride: Carbs and Nutrition for Cyclists

30:41 • 8min

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Cycling Performance Nutrition: Carbs, Proteins, and Wearable Tech

38:37 • 3min

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Creatine: Benefits and Myths

41:16 • 4min

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Balancing performance with effective weight management is one of cycling's greatest challenges. In this episode, we sit down with sports nutrition expert Alex Larson to uncover the science and strategies that help cyclists get lean, stay lean, and optimize their performance.

We explore the key areas cyclists should focus on to shed fat while preserving muscle, from dialing in macronutrient ratios to the importance of nutrient timing around training. Alex shares practical advice on managing caloric deficits safely, maintaining testosterone levels naturally, and navigating fasted versus fed training.

Discover the truth about creatine, nine low-glycemic foods to keep your blood sugar stable, and the supplements that may—or may not—enhance fat loss without sacrificing endurance. This is your go-to guide for unlocking your peak cycling physique and staying strong for years to come.

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