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"