Sports Performance Nutrition Archives – Page 2 of 3 – alexlarsonnutrition.com

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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

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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 […]

BY Alex | October 12, 2021 | Sports Performance Nutrition

Can you eat more without gaining weight?

eat more without gaining weight

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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. […]

BY Alex | October 6, 2021 | Sports Performance Nutrition

Can you lose fat and gain muscle at the same time?

lose fat gain muscle

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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 […]

BY Alex | August 16, 2021 | Sports Performance Nutrition

RECIPE: No-Bake Protein Energy Bites

protein energy bites

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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 […]

BY Alex | August 24, 2020 | Sports Performance Nutrition

Three Key Nutrition Tips for Endurance Running

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There are many nutritious foods that you can add to your athlete grocery list from both the middle and outer aisles in the grocery store. 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 […]

BY Alex | June 18, 2020 | Sports Performance Nutrition

Athlete Grocery List: 5 Foods to Add from the Middle Aisles

Five foods to add to your athlete grocery list from the center aisles of the grocery store

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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 […]

BY Alex | June 17, 2020 | Sports Performance Nutrition

Three Nutrition Tips for the Breastfeeding Athlete Moms

Athlete Eating Guide

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Athlete Grocery Shopping Guide

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.