Endurance Eats

If you’ve ever felt confused about what it actually takes to change your body composition as an athlete… this episode is for you.
In this conversation, we’re breaking down the real strategies behind building muscle, improving performance, and navigating nutrition without falling into the trap of chasing unrealistic expectations. Alongside Mary and Hanna, we’re getting honest about what works, what doesn’t, and what most athletes get wrong when it comes to fueling their goals.
Because body composition isn’t just about eating less or training more. It’s about understanding your body, supporting your training, and zooming out enough to play the long game.
In this episode, we cover:
What body composition actually means (and why the scale doesn’t tell the full story)

The biggest mistakes athletes make when trying to “lean out”

How underfueling impacts performance, recovery, and long-term progress

Practical nutrition strategies to support muscle gain and fat loss

The role of consistency, patience, and realistic expectations

How to shift your mindset away from quick fixes and toward sustainable progress

Whether you’re in a season of performance, rebuilding, or just trying to feel stronger in your body, this episode will help you cut through the noise and focus on what truly matters.

00:00 Introduction to Body Composition and Athlete Nutrition
05:42 The Impact of Nutrition on Body Composition
11:43 Understanding Weight Fluctuations and Body Composition
17:29 The Role of Consistency in Nutrition and Body Composition
18:51 Understanding Nutrition Variables
22:25 Creating Weekend Routines for Success
26:16 Estimating Food Intake Accurately
30:09 Setting Realistic Body Composition Goals
33:39 Bridging Knowledge and Implementation

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  https://www.thorne.com/u/alexlarsonnutrition 

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

FREE 10 Day Protein Meal Guide

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, Jens Van Roost shares his experiences with the Tour Divide, a grueling self-supported bike race spanning from Canada to Mexico. He discusses the challenges of the race, his preparation and training strategies, nutrition and fueling methods during the race, and the recovery process afterward. Jens also reflects on his future plans and the importance of maintaining a love for cycling beyond competitive racing.

00:00 Introduction to Bike Touring and the Tour Divide
04:18 The Challenge of the Tour Divide
08:50 Preparation and Training for the Tour Divide
13:05 Nutrition and Fueling Strategies
17:32 Recovery After the Tour Divide
22:13 Future Plans and Reflections on Bike Touring

Guest Information:
Jens Van Roost is a Belgian endurance cyclist and bikepacking athlete known for pushing the limits of ultra-distance racing. He gained international recognition with a standout 2nd-place finish at the 2025 Tour Divide, completing the grueling 2,700-mile route across North America in just over 13 days. Jens shares his adventures through long-distance rides, self-supported racing, and exploration-focused cycling, inspiring a growing audience with his resilience, simplicity, and love for the ride.
Instagram: https://www.instagram.com/jens_van_roost/
Strava: https://strava.app.link/qZlt5EqkF1b
 
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  https://www.thorne.com/u/alexlarsonnutrition 

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

FREE 10 Day Protein Meal Guide

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 welcomes Rebecca McConville, a sports dietitian specializing in energy availability and the concept of Relative Energy Deficiency in Sport (RED-S). Rebecca explains RED-S as a mismatch between energy intake and expenditure, likening it to a financial model where insufficient calories lead to the depletion of the body's energy reserves. She emphasizes the importance of recognizing the signs of RED-S, which can manifest as fatigue, hormonal changes, and performance issues, and discusses the misconceptions surrounding it, particularly in the context of both male and female athletes. The conversation also touches on the role of diet culture in influencing athletes' eating behaviors and the need for a holistic approach to nutrition and health in sports.

00:00 Introduction to RED-S and Its Importance
02:39 Misconceptions and Recognition of RED-S
10:06 Identifying Red Flags for RED-S
17:31 Intentional vs. Accidental Under-Fueling
23:52 Differences in RED-S Presentation Across Age Groups
25:32 Approaching Healthcare Providers for RED-S Assessment
25:44 Understanding REDS and Finding the Right Provider
26:35 The Importance of Comprehensive Blood Work
28:22 The Impact of Nutrition on Health and Performance
31:05 Strategies for Recovery from REDS
33:42 Recognizing Red Flags in Athletes
41:24 Practical Tips for Coaches and Athletes
44:40 Lazy but Effective Fueling Wins for Busy Athletes
45:45 Demonizing Food: What Athletes Should Stop Doing

Guest Information:
Rebecca “Becca” McConville, MS, RD, LD, CSSD, CEDS is a board-certified sports dietitian, eating disorder specialist, author, and speaker who helps athletes fuel for both performance and long-term health. A lifelong athlete herself, Becca specializes in helping endurance athletes navigate underfueling, RED-S, and the complex relationship between food, body image, and performance so they can train and compete sustainably.

FIND BECCA ONLINE:
🌐 Website: https://beccamcconville.com
📸 Instagram: https://www.instagram.com/rebeccaeddietitian/
💼 LinkedIn: https://www.linkedin.com/in/rebecca-mcconville-21551748/

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 Protein Meal Guide

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 Q&A episode, registered dietitian Alex Larson and the ALN team answers questions from the community about three topics endurance athletes ask about constantly:
How much fat athletes actually need and what does this look like

What post-race recovery should look like nutritionally and why is it important (Should you be headed to that post race beer tent?)

How religious fasting can work while training

These are real questions submitted by athletes navigating training cycles, races, and everyday life.
If you’ve ever wondered whether fat intake affects performance, what to eat after a race, or how to manage nutrition during fasting periods, this episode breaks it down in a practical, athlete-friendly way.
00:00 Introduction and Episode Overview
01:06 Understanding Fats: Good vs Bad
01:58 Types of Dietary Fats and Recommendations
03:04 Sources of Heart-Healthy Fats
04:26 Saturated and Trans Fats: What to Limit
06:22 Managing Fat Intake for Body Composition
08:30 Fats, Hunger, and Hormonal Balance
10:31 Long-Term Health and Recovery Focus
12:36 Post-Race Recovery: Priorities and Timing
14:48 Post-Race Nutrition: What to Eat and Drink
16:15 Emergency Nutrition for Endurance Events
18:38 Impact of Antioxidants and Supplements on Recovery
20:55 Inflammation, Adaptation, and Recovery Strategies
23:04 Hydration: How Much and When
26:09 Celebration and Moderation Post-Race
28:04 Fasting and Athletic Performance: Best Practices
30:59 Supporting Athletes During Religious Fasts
35:12 Closing Remarks and Episode Summary

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 Protein Meal Guide

Carbohydrate Episode

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!

What actually changes for endurance athletes after 40?
In this episode of Endurance Eats, Alex sits down with Dr. Phil Chilibeck to break down the unique nutrition and training needs of masters athletes, especially runners and cyclists looking to stay strong for the long haul.

In This Episode, We Cover:
🦴 Bone health & endurance sportsWhy strength training becomes essential with age, differences in bone density between cyclists and runners, and when a DEXA scan makes sense.

💪 Strength training for longevityWhy lifting is critical for maintaining muscle, performance, and skeletal health.

🍗 Protein needs for masters athletesWhy athletes over 40 may need more protein and how to distribute it throughout the day.

🍷 Alcohol, medications & bone densityLifestyle factors that can quietly impact bone health and recovery.

🥣 Pulses, supplements & smart fuelingThe role of lentils, beans, and targeted supplements in supporting performance and long-term health.

If you’re an endurance athlete over 40, this episode will help you train smarter, protect your bones, and fuel in a way that supports performance now and decades from now.
🎧 Listen in and future-proof your endurance.

00:00 Introduction to Masters Athletes and Nutrition
01:20 Physiological Changes in Masters Athletes
04:29 Nutrition Needs for Endurance Athletes
07:49 Bone Health Considerations for Endurance Athletes
10:45 Impact of Cycling on Bone Density
12:34 Collagen Supplementation: Myths and Realities
14:08 Importance of Bone Density Testing
20:21 Cardiac Health and Blood Pressure Monitoring
24:19 Strength Training Recommendations for Masters Athletes
26:33 Supplement Safety for Athletes with Cardiac Concerns
29:51 The Role of Pulses in Endurance Nutrition
34:55 Final Advice for Masters Athletes

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 Protein Meal Guide

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!