Endurance Eats

In this episode, Alex Larson interviews Audrey Lahammer, a senior at the College of St. Scholastica, who shares her journey into cross-country skiing and biathlon. Audrey discusses the transition to collegiate athletics, the importance of fueling and recovery, and her experience working with a nutrition coach. She provides insights on meal prepping, advice for parents of student athletes, and the challenges of hydration in winter sports. Audrey also shares her goals for the upcoming season, including biathlon world trials and returning to racing after injuries.

00:00 Introduction to Audrey Lahammer and Her Journey
03:32 Transitioning to College-Level Athletics
05:01 The Importance of Fueling and Recovery
06:59 Working with a Nutrition Coach
10:49 Meal Prepping for Success
12:32 Advice for Parents of Student Athletes
17:49 Challenges of Hydration in Winter Sports
22:11 Goals for the Upcoming Season

Grab your FREE Guide on Fueling as a College Athlete

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com.
This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE 10 Day sample Protein Meal Plan

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Website: alexlarsonnutrition.com

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In this episode of the Endurance Eats podcast, host Alex Larson, and ALN dietitian team Mary, and Hannah discuss the essential practice of carb loading for endurance athletes. They explore the importance of nutrition leading up to race day, the benefits of effective carb loading, and practical strategies to implement it successfully. The conversation also covers common mistakes athletes make, favorite carb loading foods, and the psychological aspects of preparing for a race. The hosts emphasize the significance of planning and practicing carb loading to enhance performance and confidence on race day.

00:00 Introduction to Carb Loading for Endurance Athletes
02:47 The Importance of Nutrition Leading Up to Race Day
05:31 Understanding Carb Loading: Benefits and Strategies
08:20 When and How Much to Carb Load
11:14 Practical Tips for Effective Carb Loading
14:03 Common Mistakes and Misconceptions in Carb Loading
16:48 Favorite Carb Loading Foods and Snacks
19:36 Final Thoughts on Carb Loading and Race Day Preparation

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com.

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

Carb Loading Guide

Protein 10 day guide 

Skratch Carb Supplements CODE: ENDURANCEEATS20 for 20% off

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

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Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

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In this conversation, Alex Larson chats with Jeff Stout to discuss the significance of buffering supplements, particularly beta-alanine and sodium bicarbonate, in enhancing athletic performance. He explains how these supplements work to improve muscle buffering capacity, delay fatigue, and potentially enhance endurance and power in athletes. The discussion also covers the proper dosages, timing, and the importance of combining both supplements for optimal results.

00:00 Introduction to Buffering Supplements
02:03 The Role of Beta-Alanine in Muscle Buffering
04:39 Understanding Dosage and Timing for Beta-Alanine
06:33 Side Effects of Beta-Alanine: Paresthesia Explained
11:14 Evaluating the Need for Beta-Alanine in Endurance Sports
14:02 Sodium Bicarbonate: Mechanism and Benefits
15:56 Sodium Bicarbonate in Endurance Events
17:51 Modes of Sodium Bicarbonate Supplementation
29:44 Combining Beta-Alanine and Sodium Bicarbonate

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Don’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?
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In this episode of the Endurance Eats podcast, Alex Larson discusses the importance of proper fueling for endurance athletes, particularly in relation to threshold tests. She emphasizes the need for consistent nutrition leading up to the test, the timing of caffeine intake, and the significance of viewing the test results as just one data point in an athlete's journey. The conversation aims to help athletes focus on fueling for performance gains without the stress of constant food decision-making.

00:00 Setting the Stage for Performance Goals
02:52 Fueling for Success in Threshold Tests
This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Don’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 discusses reactive hypoglycemia, a condition affecting about 8% of athletes, characterized by a sudden drop in blood sugar levels after eating. She explores the causes, symptoms, and practical strategies for athletes to prevent hypoglycemia during workouts. The conversation emphasizes the importance of nutritional timing, food choices, and monitoring blood sugar levels to enhance athletic performance and well-being.

00:00 Understanding Reactive Hypoglycemia
02:04 Strategies to Prevent Hypoglycemia
04:39 Nutritional Timing and Food Choices
07:07 Monitoring and Medical Consideration

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Don’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!