Your go-to safe space to learn about all things nutrition and endurance performance.
January 16, 2025
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Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
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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.
In this episode, Alex Larson and Victoria Sekley dive into the transformative power of running, the critical role of strength training, and how proper nutrition helps prevent injuries. They share firsthand experiences, including the challenges of the New York City Marathon, lessons learned about fueling and hydration, and the impact of mindset on performance. Victoria highlights the importance of trusting the process, redefining success beyond race times, and prioritizing mental health in an athlete’s journey. Tune in for expert insights, actionable tips, and inspiration for runners of all levels!
In today’s episode, we’re diving into:
00:00 The Journey to Loving Running
03:08 Finding Joy in Running and Training
05:55 The Evolution of Strength Training in Running
09:01 Injury Prevention and the Role of Nutrition
11:47 Lessons from the New York City Marathon
14:59 The Importance of Fueling and Hydration
17:59 Defining Success Beyond Numbers
20:55 Advice for New Runners on Nutrition
GuestVictoria Sekley https://www.trainsmartrunstrong.com
Instagram:https://www.instagram.com/trainsmartrunstrong
Bio: Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.
Resources Mentioned in This Episode:
Connect with Me:
Instagram:@alexlarsonnutrition
Website:alexlarsonnutrition.com
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For endurance athletes, a leaner body composition is often a nuanced topic. It’s not just about weight loss—it’s about optimizing body fat percentage, building or preserving muscle mass, and fueling your body to perform at its best.
In this episode of Endurance Eats, I tackle the complexities of body composition and share insights from working with over 500+ endurance athletes through my 1:1 nutrition coaching program. From personal experiences to client success stories, I outline strategies for sustainable improvements while safeguarding your performance and health.
A leaner body composition can indeed offer performance benefits. Improved power-to-weight ratios, increased endurance, and reduced injury risk are just a few advantages. But the key is achieving these improvements strategically, without compromising energy levels, mental health, or muscle mass.
Unfortunately, many athletes approach body composition goals with restrictive diets or calorie-cutting strategies that backfire. Instead of improving performance, they feel fatigued, risk injury, and experience poor recovery—all symptoms of low-energy availability or even RED-S (Relative Energy Deficiency in Sport).
In the early years of my nutrition practice, I strongly discouraged weight loss efforts during race training. The risks, including mental burnout, injuries, and RED-S, felt too high.
However, my perspective has evolved. I now believe we can honor athletes’ body composition goals while protecting their health and performance by taking a balanced, individualized approach.
With the right strategy, it’s possible to:
Patience is key. Quick fixes like crash dieting or extreme calorie deficits lead to muscle loss, performance declines, and unsustainable results. Instead, slow and steady improvements are more effective and lasting.
Here’s how I recommend approaching body composition goals:
Jessica (name changed for privacy) is a 50-year-old runner who came to my program seeking a leaner body composition. She had experienced weight gain after menopause and wanted to feel stronger and healthier for marathon training.
Here’s how we helped her achieve her goals:
Jessica reported feeling her strongest and healthiest, with newfound confidence in managing her nutrition for long-term success.
We absolutely love working with these female athletes so that we can showcase that you can see improvements in body composition and do it safely!
Mistake 1: Extreme Calorie Cutting
Drastically reducing calories leads to muscle breakdown, poor recovery, and performance declines.
Solution: Aim for a modest calorie deficit, guided by a sports dietitian.
Mistake 2: Ignoring Recovery Nutrition
Skipping post-workout nutrition delays recovery and can lead to muscle loss.
Solution: Within 30 minutes of finishing a workout, consume a mix of carbs and protein.
Mistake 3: Prioritizing Aesthetics Over Health
An obsession with weight or body image can lead to harmful behaviors like disordered eating.
Solution: Focus on feeling strong and energized, not just on the scale.
Body composition goals require a highly individualized approach. Working with a sports dietitian ensures:
If you’re ready to achieve your body composition goals in a healthy, sustainable way, let’s work together. Apply for my 1:1 Nutrition Coaching Program to receive personalized guidance from a team that specializes in fueling endurance athletes.
Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
Hi, I'm
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