The Eat for Endurance Podcast

• Should Endurance Athletes Try to Change Body Composition During a Training Cycle?

  In Episode 124 of The Eat for Endurance Podcast, I’m joined by sports dietitian and multi-sport athlete, Alex Larson, RD LD, to explore two important topics: triathlon nutrition and body composition for endurance athletes. We dive into questions like what makes fueling for triathlon uniquely challenging, and whether or not endurance athletes should directly work on body composition goals during a training cycle (or, ever). Key timestamps:8:53: Triathlon nutrition34:20: Body composition and endurance trainingAlex and I discuss:How fueling strategies differ across swimming, cycling, and runningCommon nutrition mistakes triathletes makeHow to build a solid pre-race meal, why fueling on the bike should be a “mobile buffet," and other race-day logisticsTroubleshooting fueling and other challenges during long-course triathlonsWhether or not endurance athletes should pursue body comp goals during training (Alex has a slightly different take on this one)Which types of athletes should not be working on body comp changes Why a performance and health-first approach should guide nutrition decisionsHeads up – we talk a lot about body comp for athletes in this episode, and it is a very nuanced topic. While "getting leaner" is a common goal for many active people, I want to be clear: your health, performance, and worth do NOT depend on you being "lean," however you define that. It's okay to want to change your body composition, and for some athletes, this can be done safely in certain situations. It's also okay (and for some athletes, very necessary) to NOT chase body comp goals, ever. So please take care of yourself, and remember - your body is meant to change over time.  🎧 Tune in to learn more!Links & ResourcesFollow Alex Larson on Instagram and visit Alex's WebsiteCheck out my NEW Ultimate Fueling Sticker Pack, a collection of 6 high-quality stickers to help you celebrate how you fuel your active lifestyle Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)Check out my free nutrition downloadsBrowse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)Interested in 1:1 coaching? Fill out a new client inquiry form (spots limited for 2025)Join my Patreon communityGet in touch at [email protected] Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.Want to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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• How the Food Matrix Impacts Nutrient Absorption with Sports Dietitian Marie Spano

  In Episode 123 of The Eat for Endurance Podcast, I’m joined by sports dietitian and nutrition communications specialist, Marie Spano, MS, RD, CSCS, CSSD. Marie is the Sports RD for the Washington Nationals and Atlanta Hawks, and she has previously worked with powerhouse teams including the Atlanta Braves (World Series champions in 2021), Chicago Cubs, and more. I’ve admired Marie’s work and have been trying to get her on the show for many years, so I’m extra excited to finally share this conversation with you.In this episode, we’re diving deep into the food matrix, including what it is, why it matters, and how it impacts nutrient absorption. As Marie explains, “Food is so much more than the sum of its nutrient parts.” We break down how nutrients interact within foods, how processing or cooking can change them, and what this means for fueling, recovery, and performance.Marie and I discuss:What the food matrix is and why it’s so important for athletesHow the food matrix impacts nutrient absorption, hunger/satiety, gut health, and moreReal-world examples of how protein, carbs, and fat behave differently depending on food formThe role of fiber, antioxidants, and other plant compounds in long-term health and performanceWhy processed foods (like sports drinks, juice, or protein powders) can be the best choice for athletes in certain situations🎧 Tune in to learn more!Links & ResourcesFollow Marie Spano on Instagram and visit Marie’s WebsiteJoin my membership service, Fuel for Life Crew, for $30/month (cancel anytime, discounted membership options available)Check out my free nutrition downloadsBrowse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)Interested in 1:1 coaching? Fill out a new client inquiry form (spots limited for 2025)Shop all my affiliate links for Skratch, Tailwind, Momentous, and moreJoin my Patreon communityGet in touch at [email protected] Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.Want to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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• What Maurten's Lead Performance Dietitian Wants You to Know about Sodium Bicarb and Other Fueling Strategies

  In Episode 122 of The Eat for Endurance Podcast, I’m catching up with Lauren Thomas, an endurance athlete and the Lead Performance Dietitian for Maurten in the US.Lauren has been a collegiate sports RD, a Tactical Performance Dietitian within US Special Operations, and now works with athletes of all levels at Maurten.This episode is a grab-bag of topics, all focusing on overcoming sports nutrition challenges to improve performance. From sodium bicarbonate and hydration to real-life fueling logistics, Lauren offers a thoughtful perspective based on her unique mix of experiences.Lauren and I discuss:8:32: Why athletes benefit from having the support of a multi-disciplinary team to reach health and fitness goals13:23: Why fueling periodization matters, and how under-fueling on shorter training days can derail progress29:10: Whether sodium bicarb is really worth the hype, and when it may help endurance athletes37:00: When and how to correctly prioritize fluid, carb, and sodium intake, and why US athletes often overdo electrolytes44:00: The role of sport culture and race terrain in shaping fueling strategiesFYI: This episode is NOT sponsored by Maurten. We do talk about Maurten products, as that is part of Lauren’s career and story, but as always, I encourage you to try different products and strategies to find what works best for you. 🎧 Tune in to learn more!Links & Resources:Follow Lauren on InstagramJoin my membership service, Fuel for Life Crew, for $30/month (cancel anytime)Check out my free nutrition downloadsBrowse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)Interested in 1:1 coaching? Fill out a new client inquiry formSupport the pod by shopping with my affiliate codesJoin my Patreon communityGet in touch at [email protected] Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.Want to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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• The Eat for Endurance Podcast Turns 6 🎉 + Birthday Giveaway!

  🎂 The Eat for Endurance Podcast just turned SIX!On August 13, 2019, I released my first two episodes, and it’s been quite a journey ever since. Today, I’m celebrating six years, 121 episodes, listeners in 162 countries, and countless inspiring conversations with athletes and sports dietitians.Whether it’s been big-name guests like Courtney Dauwalter, Jesse Diggins, Meb Keflezighi, Lael Wilcox, Tara Dower, and Matt Wilpers, or incredible recreational athletes and fellow sports RDs, I’ve loved bringing you a wide range of nutrition stories and expertise since day one.In this 13-minute episode, I share:How the podcast beganA look back at standout guests and momentsThe behind-the-scenes reality of keeping this show going (including things I haven’t figured out yet)How YOU can help support the podcast’s futureTo celebrate, I’m holding a special birthday giveaway to win one of two prizes:An Eat for Endurance BOCO technical trucker hat + stickerOne free month in my Fuel for Life Crew membershipTo enter: Visit THIS LINK and submit your name + email between August 14–21, 2025. One winner per prize will be chosen at random and announced on Friday, August 22nd.Thank you for being here and fueling your training, and your life, with me these past six years. Here’s to many more! 🎧 Support the Podcast:Share your favorite episode with a friend or on socials (tag me!)Leave a 5-star rating & review on Apple Podcasts or SpotifySubscribe wherever you listen (or on YouTube)Join my Patreon communityShop using my affiliate links Join Fuel for Life Crew for just $30/month (cancel anytime)Check out my free nutrition downloads and my masterclassesGet in touch at [email protected] Want to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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• Why Fat is So Important For Athletes

  In episode 121 of The Eat for Endurance Podcast, I’m joined by Natalie Robertello, MS RD CSSD of BeFueled Sports Nutrition. Natalie is a wealth of knowledge, and as an endurance athlete herself, she’s the perfect person to deep dive into the one macronutrient I haven't podcasted about yet...FAT!  We clear up myths, provide practical strategies, and cover everything else you need to know about how fat fits into everyday and performance nutrition.Whether you’re still holding onto low-fat diet messaging, getting sucked into the current media surrounding seed oils, confused about saturated fats and cholesterol, or just unsure how much fat you need as an athlete, this episode will help you confidently include fat in a way that supports your performance, recovery, and overall health.Natalie and I discuss:Whether you really need to avoid eggs or limit higher fat dairy if you have high cholesterolIf seed oils are actually inflammatory (spoiler: they’re not)The importance of omega-3 fats and when supplementation might helpWhy going high fat low carb is not a great choice for most athletesWhy fat is essential for hormone health, nutrient absorption, satiety, meeting energy needs, and more🎧 Tune in to learn more!Links & Resources:Visit the BeFueled Sports Nutrition website and check out her self-paced course, Power UpFollow Natalie on InstagramJoin my membership service, Fuel for Life Crew, for $30/month (cancel anytime)Check out my free nutrition downloadsInterested in 1:1 coaching? Fill out a new client inquiry formUse code EATFORENDURANCE20 for 20% off at Skratch LabsJoin my Patreon communityGet in touch at [email protected] Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.Want to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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