s4/e05 Simplifying Daily Nutrition for the Busy Runner with Alex Larson, RD
Feb 8, 2024
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Sports dietitian Alex Larson and Coach Elisabeth discuss simplifying daily nutrition for busy runners. Topics include post-workout breakfasts, easy fueling before and after workouts, tips for athletes with unpredictable schedules, understanding hunger cues, nutrition for two-a-day workouts, and actionable nutrition tips.
Simplifying nutrition is crucial for busy endurance athletes, addressing their individual needs and developing supportive habits.
Scaling nutrition with training volume is vital, including adding more carbs and protein in post-workout meals and increasing carb intake before workouts.
For athletes with hectic schedules, intentional fueling, availability of quick snacks, and planning ahead are key strategies for optimal nutrition.
Endurance athletes should prioritize intentional fueling, focusing on adding nutritious foods, increasing carb intake, and finding the optimal balance between protein and carbs to support energy levels and performance.
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Running Explained: Fueling Tips for Busy Endurance Runners
In this podcast, Coach Elizabeth and guest Alex Larson, a registered dietitian and busy endurance runner, share actionable tips on how to fuel oneself as a busy endurance athlete. They address common challenges, such as information overload and lack of time to implement recommendations. They emphasize the importance of simplifying nutrition, addressing individual needs, and developing habits that support an active lifestyle.
Scaling Nutrition with Training Volume for Endurance Athletes
Scaling nutrition is a common challenge for endurance athletes. Coach Elizabeth and Alex Larson discuss signs that indicate the need to scale nutrition with training volume. They suggest adding more carbohydrates and protein in post-workout meals, increasing carb intake before workouts, and eating small, carb-rich snacks throughout the day. They also stress the importance of listening to one's body and making intentional fueling decisions based on individual training needs.
Setting Yourself Up for Success with Busy Schedules
For athletes with hectic schedules, Coach Elizabeth and Alex Larson provide helpful tips. They emphasize intentional fueling, having quick and easy snacks available for short breaks, and making the most of opportunities for proper meals. They also suggest incorporating liquid nutrition, like protein shakes, and planning ahead to ensure optimal nutrition during unpredictable days.
Embracing Intentional Fueling and Adding Nutrition for Endurance Athletes
Coach Elizabeth and Alex Larson encourage endurance athletes to focus on intentional fueling instead of restrictive diets. They highlight the importance of adding nutritious foods, increasing carb intake, and finding the optimal balance between protein and carbs. The key is to enhance nutrition, simplify choices, and prioritize functional eating that supports energy levels, performance, and overall well-being.
Importance of Breakfast and Lunch for Fueling
Consistently having larger meals earlier in the day, especially breakfast and lunch, sets runners up for success in the evening by reducing cravings for sweets and discretionary calories. Focusing on volume of food and teaching runners the appropriate amount to eat throughout the day helps them fuel their training and avoid under-eating. With intentional fueling, runners can regulate hunger cues, stabilize blood sugars, and support recovery. It is important to prioritize breakfast and have a solid protein-rich meal in the morning to enhance energy levels and promote mindful eating throughout the day.
Practical Tips for Meal Preparation and Snacking
While striving for optimal nutrition, it is also important to find functional ways to incorporate nutrition into a runner's lifestyle. This can include simple and convenient options such as batch preparing easy breakfasts, like overnight oats or breakfast burritos, or having protein-rich snacks readily available, like hard-boiled eggs or yogurt cups. Balancing homemade meals and convenience foods can make nutrition more manageable. It is crucial to prioritize hydration and have easily accessible snacks between meals to prevent excessive hunger and improve performance. By focusing on one aspect at a time and gradually implementing changes, runners can establish sustainable and successful eating habits.
Eating to support your running can feel really overwhelming when you're ALSO being a partner, parent, employee, friend - ALL of the things you also are in your busy life! Sports dietitian Alex Larson, RD (@alexlarsonnutrition) and Coach Elisabeth cover topics such as post-workout breakfasts for busy mornings, easy fueling before and after workouts, simple ways to add carbs and other foods, tips for athletes with unpredictable schedules, understanding hunger and fullness cues, nutrition for two-a-day workouts, and simple and actionable tips for nutrition!
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