Your go-to safe space to learn about all things nutrition and endurance performance.

Endurance Nutrition FAQs: Pop-Tarts, Rest Days, and More

January 8, 2025

Welcome to the Endurance Eats podcast! This is your go-to safe space to learn about all things nutrition and endurance performance. Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you’re a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.

Can you really eat Pop-Tarts before a long run? When do you actually need gels and hydration? And should you eat less on rest days?

In this episode, I’m bringing in my dream team, dietitians Hanna and Mary, to answer some of the endurance nutrition questions we hear all the time. And yes, we’re starting with Pop-Tarts.

One of my favorite things about working with endurance athletes is helping take nutrition from complicated and stressful to practical and doable.Because fueling well doesn’t mean every food needs to look “healthy” on paper.

Sometimes the food that helps you crush your long run is a Pop-Tart. Sometimes your post-workout nutrition needs to be something you can throw in your car. And sometimes being ravenous on a rest day is your body telling you it finally has a chance to catch up.In this episode, Hanna, Mary, and I dig into the real-life side of endurance nutrition—from pre-run carbs and processed foods to hydration, recovery nutrition, and fueling on rest days.

Hanna brings her experience as a runner, triathlete, and Ironman World Championship competitor, while Mary brings years of competitive running experience along with her background in clinical nutrition. Together, we coach endurance athletes to fuel their training without making nutrition harder than it needs to be.

What You’ll Learn

– Why Pop-Tarts can actually be a convenient pre-workout fuel and when eating the whole pack may make sense

– Why “processed” doesn’t automatically mean a food is bad for an athlete- How adding fun foods to your fueling plan can make long training sessions much more enjoyable

– When you should start bringing carbs and hydration on your runs and workouts

– Why the 60-minute mark is a useful starting point, but not a hard-and-fast rule for every athlete

– How your pre-workout nutrition, training load, weather, and sweat rate can change your fueling and hydration needs

– The three things I want you thinking about as soon as you finish a long run

– Easy post-workout nutrition ideas for those days when you have zero appetite

– Why restricting food on rest days can backfire on your recovery, hunger, and next workout

– How to get curious about increased hunger instead of immediately assuming you’re eating “too much”Resources Mentioned in This Episode: Want nutrition to feel simpler while you train for big endurance goals? https://alexlarsonnutrition.com/nutrition-services

Connect with Me:

Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com

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#04: Endurance Nutrition Q&A: Pre-Run Fuel, Hydration & Rest Days with Hannah and Mary

In this week’s episode of Endurance Eats, I’m joined by my incredible team members Hanna and Mary for a fun and informative Q&A session. We’re tackling some of the most common questions endurance athletes have about nutrition, hydration, and recovery. Expect practical advice, lots of laughs, and a dash of Pop-Tart love!

If you’re looking to level up your endurance nutrition, this is the episode for you! Let’s dive in.

Can a Pop-Tart Really Be Pre-Workout Fuel?

The verdict: Absolutely!

Pop-Tarts are a fantastic pre-workout snack, offering easily digestible carbs to fuel your body before a long run or trail adventure. With 70 grams of carbs per pack and just a touch of fat and protein, they’re perfect for slower-paced workouts where sustained energy is key.

Why we love them:

Portable and convenient.
Budget-friendly.
Tons of flavor options (frosted strawberry and brown sugar cinnamon are top picks!).

Hanna reminds us that even though processed foods often get a bad rap, there’s a time and place for everything. “Nutrition is about balance, and Pop-Tarts can be an excellent option for endurance athletes in training mode.”

Favorite Guilty Pleasures: Even Sports Dietitians Have Them!

When it comes to “embarrassingly processed” favorites, we don’t shy away. Here are our picks:

Mary: Kraft Singles and canned biscuits. (Because who doesn’t love a grilled cheese or monkey bread?)
Hanna: Swiss Miss hot chocolate and Fruity Pebbles. Bonus points for sprinkling Swiss Miss powder on ice cream—childhood nostalgia!
Alex: Shasta cream soda and Twizzlers Pull ‘n’ Peel licorice. Perfect for summers at the cabin or long road trips.

The Golden Rule for Hydration and Fueling During Workouts

When to Start Bringing Water and Gels:
For most athletes, anything longer than 60 minutes warrants bringing hydration and some form of fuel. However, there are exceptions:

Morning workouts: If you’re training fasted or didn’t eat much the night before, add a quick snack or sports drink even for shorter sessions.
Hot conditions: Hydration becomes non-negotiable. Know your sweat rate to avoid cramping and fatigue.

Mary shared a story about an athlete with a sweat rate of 2.2 liters per hour. Her takeaway? “Hydration is crucial—even during shorter workouts—if your sweat losses are high. Knowledge is power!”

Post-Workout Recovery: Top Three Must-Dos

Refuel with carbs and protein: Think PB&J with a protein shake, or Mary’s genius combo of Core Power and Peanut Butter Chex.
Rehydrate: Don’t skip the water or electrolyte drinks, especially if you’ve had a sweaty session.
Shower and reset: Nothing beats that post-run shower for body and mind recovery.

Pro tip: Stash snacks or a protein drink in your bathroom or car to start refueling immediately if you’re short on time.

Endurance Nutrition: How to Eat on Rest Days

Rest days aren’t for cutting calories. Your body is recovering and replenishing energy stores, which means you still need balanced meals and snacks.

Focus on:

Lean protein: To repair muscles and regulate appetite.
Micronutrient-rich foods: Fruits and veggies support recovery and inflammation management.
Adequate hydration: It’s easy to overlook water intake on lighter days, so keep sipping.

Alex’s advice: “Listen to your hunger cues with curiosity, not judgment. Your body is smart—if it’s asking for fuel, there’s a reason.”

Join Our 1:1 Nutrition Coaching Program

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Ready to join? Fill out an application here, and let’s chat about how we can support your journey.