Endurance Eats

In this enlightening episode, join Alex Larson and Dr. Abbie Smith-Ryan as they delve into the intricacies of exercise and nutrition tailored for women's health. Discover how to optimize body composition, metabolism, and cardiovascular health through sustainable practices. Learn about the impact of menstrual cycles on nutrition, the importance of muscle quality, and the role of nutrient timing. Whether you're an athlete or simply looking to enhance your well-being, this episode offers valuable insights and practical advice to empower your health journey. Tune in for a conversation that blends science with everyday application, ensuring you can thrive at every stage of life.Guest Bio:Dr. Abbie Smith-Ryan is a leading voice in exercise physiology and sports nutrition, known for her passion for empowering women and advancing evidence-based health strategies. She serves as the Associate Chair for Research in the Department of Exercise and Sport Science at the University of North Carolina Chapel Hill, where she also directs the Applied Physiology Laboratory and co-directs the Human Performance Center.With a PhD from the University of Oklahoma and over 180 peer-reviewed publications to her name, Dr. Smith-Ryan’s research focuses on exercise and nutrition interventions that improve body composition, cardiovascular health, and metabolic function—especially in women’s health, perimenopause, post-menopause, and overweight and obese populations.She has led projects funded by the NIH as well as national and international clinical trials, and she’s been recognized with numerous honors, including Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sports Scientist of the Year by the National Strength and Conditioning Association.Dr. Smith-Ryan is also an active member of organizations such as the American College of Sports Medicine, the American Diabetes Association, and the International Society of Sports Nutrition. A devoted mentor and educator, she’s passionate about translating lab-based research into practical strategies that improve real lives.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian 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 conversation, the ALN team discusses the complexities of body composition and nutrition for athletes. They emphasize the importance of individualized approaches, small consistent changes, and the significance of protein intake. The discussion also covers mindful eating, caloric deficits, and the mental aspects of body image in the athletic community. They provide practical strategies for sustainable nutrition practices and highlight the need for tracking progress to achieve body composition goals.00:00 Introduction to Body Composition Goals02:49 The Importance of Protein Intake05:37 Eating for Activity Levels08:09 The Role of Fruits and Vegetables10:58 Tracking and Accountability in Nutrition13:50 Building Healthy Habits Over Time16:59 The Importance of Individualized Nutrition Plans19:40 Conclusion and Final Thoughts23:34 Mindful Eating Strategies for Athletes27:34 Understanding Caloric Needs and Deficits33:19 Body Composition and Performance Goals37:07 Navigating Weight Gain During Training40:41 Body Image and Athlete Mental HealthResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian 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 conversation, Alex Larson and Jonathan Little delve into the world of ketone supplements, exploring their types, mechanisms, and effects on endurance performance. They discuss the scientific research surrounding ketones, their potential benefits and drawbacks for athletes, particularly in high-intensity and endurance contexts, and the implications for those on ketogenic diets. The conversation also touches on the effects of ketones on recovery, sleep, and their role in managing type 2 diabetes, while emphasizing the need for further research in these areas.00:00 Introduction to Ketone Supplements02:37 Understanding Ketone Types and Mechanisms05:29 The Science Behind Endurance Performance08:00 Ketones and the Ketogenic Diet10:54 High-Intensity Performance and Ketones13:47 Cognitive Benefits of Ketones16:39 Sex Differences in Ketone Use19:01 Potential Recovery Benefits of Ketones23:21 Exploring Ketones and Muscle Glycogen24:34 Ketones and Sleep Quality25:39 The EPO Connection: Ketones and Endurance27:22 Skepticism and Scientific Inquiry28:39 GI Implications of Ketone Use34:54 Ketones in Type 2 Diabetes Management38:05 Future Insights on Ketones and PerformanceResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Original paper showing that exogenous ketone monoester supplements might enhance endurance performance (has never been replicated):https://pubmed.ncbi.nlm.nih.gov/27475046/ Our paper showing that ketone salts impair high-intensity exercise performance: https://pubmed.ncbi.nlm.nih.gov/28750585/ Collaborative paper with Dr. Gibala’s group showing that ketone monoester supplements might increase heart rate during endurance exercise:https://pubmed.ncbi.nlm.nih.gov/33646860/ Meta-analyses showing no impact of exogenous ketones on exercise performance: https://pubmed.ncbi.nlm.nih.gov/35042186/ Paper showing exogenous ketones might boost erythropoietin (EPO) post-exercise: https://pubmed.ncbi.nlm.nih.gov/36449571/ Paper showing exogenous ketones might improve sleep after exercise: https://pubmed.ncbi.nlm.nih.gov/37259248/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!This episode is brought to you by Stasher Bags. Get your fuel ready to go easily with these reusable bags!

In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on plant-based protein options and strategies for fueling during afternoon races. She provides practical tips for incorporating protein-rich foods into meals and snacks, as well as advice on how to effectively prepare for races that occur later in the day.00:00 Introduction to Plant-Based Nutrition03:29 Fueling for Afternoon RacesResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian 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 Serena about her experience competing in the Unbound XL, a grueling 359-mile race. They discuss Serena's extensive training regimen, her nutrition strategy, and the mental preparation required for such a challenging event. Serena shares insights on the importance of gut training, caffeine use, and maintaining a positive mindset throughout the race. The conversation also touches on the emotional journey of racing and the reflections Serena has post-race, emphasizing the need for recovery and patience after achieving a significant goal. In this conversation, Serena and Alex discuss the emotional and physical aftermath of Serena's recent cycling achievement, the challenges of recovery, and the importance of building confidence in racing. They reflect on the support from the community and the balance between personal goals and family time. The conversation highlights the journey of growth, both in cycling and personal development, and the excitement for future races and coaching opportunities.00:00 Introduction and Unbound XL Overview01:35 Training for the Unbound XL04:02 Nutrition Planning and Gut Training10:13 Caffeine Strategy and Mental Preparation13:24 Race Day Experience and Strategy17:25 Emotional Journey During the Race25:35 Reflections and Future Plans27:24 The Aftermath of Achievement33:03 Crossing the Finish Line35:26 Recovery and Reflection49:46 Building Confidence and Future GoalsResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://www.serenabishopgordon.com/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 of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on nutrition strategies for recovery, the importance of protein and supplements, and the necessity of carb loading for optimal performance in endurance events. She emphasizes the significance of mental health during recovery.00:00 Introduction to Mid-Season Fueling Episodes01:04 Nutrition and Mental Health During Recovery03:51 Importance of Protein and Supplements for Healing06:04 Carb Loading for Endurance Events07:52 Engagement and Personalized Nutrition CoachingResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian 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 of the Endurance Eats podcast, Alex Larson discusses essential hydration and fueling strategies for endurance athletes, emphasizing the importance of personalizing these guidelines based on individual needs and circumstances. She also addresses common concerns about weight fluctuations when changing dietary habits, particularly with increased protein intake, and offers practical advice for managing nutrition effectively while training.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian 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 of the Endurance Eats podcast, Alex Larson addresses common nutrition questions from endurance athletes. She discusses the pros and cons of eating the same meals daily during peak training, emphasizing the importance of nutrient variety, listening to one's body, and maintaining enjoyment in meals. She also provides tailored nutrition strategies for athletes with irregular work schedules, highlighting the need for consistent protein and hydration, while varying carbohydrate intake based on training demands.00:00 Introduction to Mid-Season Fuel Episodes00:38 Eating the Same Meals: Pros and Cons03:25 Nutrition Strategies for Irregular SchedulesResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian 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 of the Endurance Eats podcast, Alex Larson discusses the importance of nutrient timing for athletes, providing actionable strategies for fueling around workouts. She explores three main workout scenarios: morning, midday, and evening, offering tailored advice for each situation to optimize performance and recovery. The episode emphasizes the need for personalized nutrition strategies and encourages listeners to experiment with their fueling methods.00:00 Introduction to Mid-Season Fuel Episodes01:01 Understanding Nutrient Timing01:59 Morning Workout Fueling Strategies05:09 Midday Workout Nutrition Tips06:03 Evening Workout Fueling ApproachesResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian 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 of the Endurance Eats podcast, host Alex Larson and her team Mary and Hanna discuss their personal fueling strategies as they prepare for the Boston Marathon. They explore the transition from competitive running to a more relaxed approach, the impact of technology on racing, and effective carb loading strategies. The conversation also covers race day nutrition, timing, and managing nerves, emphasizing the importance of finding a balance between performance and enjoyment in running. In this conversation, they discuss race day fueling strategies, including the use of sodium bicarbonate, hydration, and carbohydrate intake. They share personal anecdotes about their experiences with nutrition during races and the importance of preparation.00:00 Introduction to Midseason Fuel Episodes03:06 Transitioning from Competitive to Fun Running06:00 The Impact of Technology on Racing08:58 Carb Loading Strategies for Race Day11:57 Race Day Nutrition and Timing17:52 Managing Race Day Nerves and Fueling19:23 Race Day Fueling Strategies29:15 Preparing for the Gravel Race38:21 Final Thoughts and Good Luck WishesResources Mentioned in This Episode:​Apply for 1:1 Coaching with an ALN Dietitian ​Boston Marathon Fueling Blog​Gels for Running and TriathlonsConnect with Me:​Instagram: @alexlarsonnutrition​Website: 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!