diet Archives – Alex Larson Nutrition


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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 have compiled some of my best meal prep advice into this ultimate guide to athlete meal prep. This includes an introduction to what meal prep is, common meal prep mistakes, and […]

BY Alex | November 26, 2022 | Sports Performance Nutrition

The Ultimate Guide to Athlete Meal Prep

The Ultimate Guide to Athlete Meal Prep

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As a sports dietitian and an athlete, I fully understand nutrition can feel overwhelming and complicated. But let’s simplify and focus on some key principles. Here are 3 things to know about performance nutrition for endurance athletes! With performance nutrition there’s no “one-size fits all” fueling plan. It would be so convenient if there was […]

BY Alex | October 2, 2022 | Sports Performance Nutrition

3 things to know about performance nutrition

nutrition for athletes three things you need to know from a sports dietitian

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As a sports dietitian, I have seen many runners and triathletes with an intense fear of weight gain. They know they’re under fueled, but being afraid holds them back from eating more. I am here to let you know that this isn’t always the case! Can you eat more without gaining weight? Absolutely. In today’s […]

BY Alex | October 1, 2022 | Sports Performance Nutrition

Can you eat more without gaining weight?

can you eat more without gaining weight tips from a sports dietitian

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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

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It’s actually very common for to see an endurance athlete gain weight during their training. Has this been you? Are you training more than ever and gradually putting on weight? You’re not alone, it happens. How is this possible? Let’s dive in and talk about why this can happen. Diet Mentality – Fear of Athlete […]

BY Alex | December 2, 2021 | Sports Performance Nutrition

athlete weight gain during training

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Can you lose fat and gain muscle at the same time? I get this question a lot. 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 […]

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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For some athletes that say they’ve “taken their diet to the next level,” this means that they’ve cut out all sugar, or they are “eating clean” with no processed foods, or no desserts. It’s great to make changes towards eating more quality, nutritious foods, but going to the extreme with your food policy sometimes create […]

BY Alex | December 27, 2018 | Sports Performance Nutrition

take your diet to the next level

take your diet to the next level

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Popular practice among athletes aiming to build muscle is to pump up their protein intake, with the misconception among gym circles is that “more is better”. Our bodies can eat a lot of protein, digest it and absorb it, but it doesn’t mean it’s all going to build muscle.   Most athletes exceed their recommendations […]

BY Alex | March 6, 2018 | Sports Performance Nutrition

Building Muscle – How much protein do you really need?

building muscle protein needs

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.