Sports Performance Nutrition Archives – alexlarsonnutrition.com

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What is a flexible eating style? For endurance athletes, a flexible eating style is an unrestricted way of eating. It’s more of a lifestyle than a diet. It’s adaptable to your specific needs as an athlete and as a human being. No foods are off the table (no pun intended). This approach is about creating […]

BY Alex | August 25, 2022 | Sports Performance Nutrition

What’s a flexible eating style for athletes?

flexible eating style

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Off-season nutrition is a critical part of a triathlete and runner’s performance nutrition regimen. As a triathlete and runner, my personal biggest nutrition challenge is making that transition to the off-season. The good news is, there are plenty of strategies you can put in place to achieve successful off-season nutrition! The year I trained for […]

BY Alex | August 24, 2022 | Sports Performance Nutrition

An Endurance Athlete’s Guide to Off-Season Nutrition

An endurance athlete's guide to off-season nutrition by a sports dietitian

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Gastrointestinal (GI) problems are very common in endurance athletes and is often referred to as exercise-induced GI distress. It’s a horrible situation to be in, and unfortunately, most athletes have experienced exercise-induced GI distress a time or two. Just ask athletes. We almost all have a horror story of planning training routes with bathrooms available, […]

BY Alex | August 16, 2022 | Sports Performance Nutrition

Exercise-Induced GI Distress in Runners

exercise induced gi distress in runners tips from a sports dietitian

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The short answer is yes, absolutely, runners do need more calories. But let’s dive in and talk through how specific nutrition requirements can greatly impact performance in training and ultimately, on race day. It’s estimated that runners burn over 100 calories per mile of running. This, of course, will vary in how efficient and fit […]

BY Alex | August 14, 2022 | Sports Performance Nutrition

Do Runners Need More Calories?

Do runners need more calories and runners nutrition tips from a sports dietitian

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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

Athlete Eating Guide

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Race Day: Triathlon Nutrition Planner

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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.