Better Fueling, Better Training with Alex Larson

Many endurance athletes spend plenty of time thinking about what to eat during a race but far less time considering whether they're eating enough to support their training every day.

In this episode, Scott talks with Minnesota-based registered dietitian and endurance athlete Alex Larson about practical fueling strategies for better energy, recovery and performance. Alex explains why fueling is both a science and an art, how to recognize the less-obvious signs of underfueling and why the habits that make the biggest difference are often the simplest ones.

In this episode:

• Why race-day nutrition begins with how you eat throughout training

• How to fuel before, during and after a three-hour long run

• Why Alex encourages athletes to begin fueling early instead of waiting until they feel depleted

• How to gradually increase carbohydrate intake while building gut tolerance

• An easy way to calculate your sweat rate at home

• Why feeling exhausted for the rest of the day after a long run may be a fueling problem

• The importance of carbohydrates and protein after running and strength training

• How athletes can pursue body-composition goals without dieting during their workouts

• Common signs that an athlete may not be eating enough—even when they believe they eat "clean"

• Why many high-volume athletes fall short on both carbohydrates and protein

• Nutrition priorities for aging athletes, including protein, creatine, strength and bone health

• The surprisingly powerful habit Alex wishes more athletes would adopt

• Why Coke beats an IPA immediately after an ultramarathon

• Alex's biggest nutrition-industry pet peeves

The takeaway is refreshingly simple: fuel your workouts, prioritize recovery, eat a bigger breakfast and give small, consistent changes time to work.

Chapters

Learn more about Alex Larson

• Alex Larson Nutrition

• Endurance Eats Podcast

• Alex's Substack

• Instagram

• Carb Culture Merch

• Free Carb-Loading Guide

• Sweat-Rate Calculator