Fueling for Endurance: Nutrition Strategies with Alex Larson

The Adventure Jogger

In this episode of The Adventure Jogger Podcast, host Steven Kornhaus dives into endurance nutrition with registered dietitian Alex Larson. They explore the essentials of proper fueling for endurance athletes, common nutrition mistakes, and why breakfast is crucial for performance. Alex shares her personal journey into endurance sports and how it led her to launch a nutrition business dedicated to helping athletes optimize their fueling strategies. The conversation covers pre-run nutrition, the dangers of under-fueling, and key post-race recovery tips. Alex also discusses the unique challenges faced by plant-based athletes, the role of protein in recovery, and the impact of different diets on performance. Additional topics include bicarbonate fueling, creatine benefits for plant-based athletes, greens powders, and high-altitude nutrition—offering a deep dive into how proper fueling can enhance endurance performance.

https://alexlarsonnutrition.com/

Podcast Chapters

00:00 – Introduction to Endurance Nutrition

03:00 – Alex's Journey into Endurance Sports

06:00 – The Birth of Alex Larson Nutrition

09:08 – Common Nutrition Mistakes in Endurance Athletes

12:00 – The Importance of Breakfast for Athletes

15:07 – Pre-Run Nutrition Strategies

17:48 – Effects of Under-Fueling on Performance

21:01 – Post-Race Recovery Nutrition

25:00 – Post-Race Recovery Essentials

28:15 – Nutritional Strategies for Recovery

31:57 – The Role of Protein in Endurance Events

34:59 – Plant-Based Nutrition for Athletes

36:47 – The Science of Plant-Based Recovery

39:51 – Controversial Diets in Endurance Sports

42:31 – High Carb Fueling for Endurance

48:52 – Real Food vs. Gels in Ultra Running

49:19 – Fueling for Performance: The Power of Food Choices

50:01 – Exploring Bicarbonate Fueling: Science and Experience

51:54 – Creatine: A Game Changer for Plant-Based Athletes

56:10 – Understanding Female Athlete Nutrition: Unique Considerations

01:01:20 – The Role of Greens Powders: Are They Beneficial?

01:03:43 – High Altitude Training: Nutrition Strategies for Success

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