Are you afraid if you eat more you’ll gain weight? You don’t need to be. I started working with a male ultra-distance trail runner in his late 40’s in early 2021. This awesome dude does year-round high-volume training. You’d think that he’d have no trouble keeping weight off. But alas, over the past two years […]

When someone tells me that they want to lose weight, what they really mean is, they want to lose body fat. They want to see that body fat percentage drop. However, in many cases when losing weight, a good portion of that weight is muscle loss. And the body fat percentage ends up increasing instead. […]

The Larson household loves these! Including my semi-picky husband (he’s come a long way with food since we’ve met). Yields: About 20-24 bites Ingredients: 1 cup rolled or quick oats ½ cup mini semi-sweet chocolate chips ½ cup ground flaxseed ½ cup nut butter ⅓ cup honey 1 teaspoon vanilla extract  1/4 cup chopped dried […]

Endurance running is one of those sports that can have very particular nutrition needs. To get the best out of your body in performance, I’ve got three key tips for running nutrition to help you cross the finish line successfully.  Train Your Gut Science says that endurance athletes may need to ingest up to 90 […]

As a former supermarket dietitian, I always cringed a bit when people took the saying “only shop the perimeter of the grocery store” literally. Yes, the perimeter of the grocery store is where you will buy most of your fresh, whole foods such as produce, meats and dairy. Those items should definitely take up a […]

Being a new mom and an athlete is not an easy feat. It takes epic time management and planning to fit both roles during the day, and if you’re breastfeeding you gotta be on your nutrition A-game (and sleep) in order to have enough energy for both.  While there are no official nutrition recommendations for […]

Weight does not define the health of a person. No matter the body type and size, there are many factors that play into being healthy or unhealthy.  As an athlete, I do think it’s important to understand and acknowledge your body type, how it plays a role in your sport and being proud of the […]

You’d think that with the amount of time and sweat equity you’re putting into your workouts and training that you’d maintain or lose weight easily, but you’re finding the opposite is actually happening. As the number on the scale climbs higher and higher, so does your frustration. It actually can be pretty commonly among athletes training […]

As a mom and a triathlete I fully understand the challenge of keeping your cupboards stocked with sports nutrition products – gels, goo, energy bites and waffles – in addition to your kids’ snacks. Recently I was on the phone with a runner – a dad of two young kids – who got me thinking […]

You may hear me mention calories and macros, but lately I’ve felt the need to have a deeper discussion about them and how they can play a role in your athlete diet. First of all, let’s talk about what calories and macros are and how they work in the body. A calorie is essentially a […]