dietitian Archives – Alex Larson Nutrition

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Stop fearing holiday foods, and instead take full advantage use the festive treats to fuel your holiday workouts. At your next holiday party, don’t hesitate to fill your pockets with an extra Christmas cookie or two to fuel your next workout. Needing gift ideas for yourself or a fellow athlete? Check out my holiday gift […]

BY Alex | November 9, 2022 | Sports Performance Nutrition

Delicious Ways To Fuel Your Holiday Workouts

holiday fueling ideas

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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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Carb loading is an important strategy for endurance athletes to use to ensure they’re adequately fueled before a big race. This strategy involves consuming a higher amount of carbs than perhaps normal, a few days leading up to your main event. Some research shows as much as a 2-3% increase in performance following a high […]

BY Alex | July 12, 2022 | Sports Performance Nutrition

Carb Loading Guide for Endurance Athletes

Carb loading guide for triathletes and runners from a sports dietitian

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For some endurance athletes, the thought of getting 100 grams of protein or more in meal plans may feel overwhelming. But it doesn’t need to be complicated! When you break it up between three meals and a couple of snacks, the number is a lot more manageable. The grams of protein can add up faster […]

BY Alex | June 4, 2022 | Sports Performance Nutrition

5-day sample meal plans: protein edition

protein sample meal plan

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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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My husband and two little boys aren’t super great about eating vegetables. Carrots, sure. Cucumbers, sure. So this mom has to get creative. And this spaghetti sauce recipe that is entirely made out of vegetables, AND tastes good! It’s a winner. And we love spaghetti here in the Larson house. So I was inspired by […]

BY Alex | November 18, 2021 | Sports Performance Nutrition

“get your veggies” spaghetti sauce recipe

veggie spaghetti sauce

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As aging athletes, learning how to properly fuel your body for endurance performance is the key to success. In my experience as a sports dietitian for endurance athletes, I have seen some amazing older athletes that perform at the top of their game despite their older age. I’d like to take a second to share […]

BY Alex | October 11, 2018 | Sports Performance Nutrition

Aging Athletes: How to Fuel as an Older Athlete

Fueling aging athletes how to fuel as an older athlete

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Hydration is essential for athletes, and dehydration can occur at any time in any climate. Even the smallest amount of dehydration can negatively impact athletic performance. A method to determining how much fluid you need to drink during a workout is by measuring your sweat rate. Sweat rate is typically higher in men and in […]

BY Alex | April 1, 2018 | Sports Performance Nutrition

How-To Determine your Hydration Needs

how to determine hydration needs

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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.