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Carb loading is an important strategy for endurances athletes to use to make sure they’re adequately fueled before a big race. This strategy involves consuming a higher amount of carbs than perhaps normal, a few days leading up to your main event. Some research shows as much as a 2-3% increase in performance following a […]

BY Alex | July 12, 2022 | Sports Performance Nutrition

Carb Loading Guide for Endurance Athletes

Carb loading guide for triathletes and runners from a sports dietitian

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For some endurance athletes, the thought of getting 100 grams of protein or more in meal plans may feel overwhelming. But it doesn’t need to be complicated! When you break it up between three meals and a couple of snacks, the number is a lot more manageable. The grams of protein can add up faster […]

BY Alex | June 4, 2022 | Sports Performance Nutrition

5-day sample meal plans: protein edition

protein sample meal plan

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Recently I was on the phone with a runner – a dad of two young kids – who got me thinking about how you could use easy kid snacks for endurance athlete nutrition, when in a pinch. As a mom and a triathlete I fully understand the challenge of keeping your cupboards stocked with endurance […]

BY Alex | June 1, 2022 | Sports Performance Nutrition

10 easy kid snacks for endurance athletes

Sports nutrition snacks parent athlete

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As an endurance athlete entering your peak season, it is likely that race days will involve some sort of traveling. However, travel isn’t an excuse to fall off of your nutrition and lose valuable opportunities for carb loading and other strategies that can boost your performance on race day.  Here are a few of my […]

BY Alex | May 23, 2022 | Sports Performance Nutrition

Nutrition Tips for Traveling to a Race

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Time to spring clean your pantry and get it ready for your endurance training and race season with these tips! Meeting your performance nutrition goals as an athlete is more difficult if you don’t have the right foods on-hand, ready to go. Spring brings along the perfect opportunity to go through your pantry, organize your […]

BY Alex | May 5, 2022 | Sports Performance Nutrition

Athletes: How To Spring Clean Your Pantry

Spring clean your pantry for athletes

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Menopause is a natural and normal part of life that all women, including female endurance athletes, will have to go through.  It’s a stage of life that’s accompanied by hormonal and body changes that may alter training and nutrition routines. But this doesn’t mean you can’t implement strategies that will help you perform to the […]

BY Alex | April 17, 2022 | Sports Performance Nutrition

Women Endurance Athletes: How To Fuel During Menopause

Woman endurance athlete going through menopause on race day

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Meal planning as an endurance athlete is not always easy, especially when you’re busy and constantly on the go. To help with this I’ve got four meal planning tips for athletes looking to start a meal planning routine or add to their current one. Make it once and eat it twice (at least) A meal […]

BY Alex | April 11, 2022 | Sports Performance Nutrition

Four Meal Planning Tips For Busy Athletes

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I had shared a post to Instagram and in the caption asked people to share a food that they can’t live without. And, I shared that for myself, it’s pancakes. I freaking love pancakes! Well then some troll came into the comments and left a message that made me snap. “Just contemplating why promoting eating […]

BY Alex | March 25, 2022 | Sports Performance Nutrition

Fighting diet culture, one pancake at a time {+ my spectacular pancake recipe}

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Has this been you? Were you training more than ever and gradually putting on weight? You’re not alone, it happens. I’ve talked with athletes who experiences 15-20 lbs in weight gain while training for big events. How is this possible? Let’s dive in and talk about why this can happen. Diet Mentality Losing weight is […]

BY Alex | December 2, 2021 | Sports Performance Nutrition

why athletes gain weight during high-volume training

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My husband and two little boys aren’t super great about vegetables. Carrots, sure. Cucumbers, sure. And we love spaghetti here in the Larson house. So I was inspired by Jamie Oliver’s 7-veg tomato sauce, and put my own spin on it and made it more “busy-parent friendly”. The biggest battle is prepping the veggies for […]

BY Alex | November 18, 2021 | Sports Performance Nutrition

“get your veggies” spaghetti sauce recipe

veggie spaghetti sauce

Athlete Eating Guide

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Athlete Grocery Shopping Guide

Race Day: Triathlon Nutrition Planner

level up your nutrition game with these freebies

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planning what goes on your plate

putting the right foods in your grocery cart

don't let nutrition derail your race.