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As a sports dietitian, I have seen many runners and triathletes afraid that if they will eat more they will gain weight. I am here to let you know that this isn’t always the case! You can absolutely eat more without gaining weight. In today’s article, I will be going over all of the deets […]

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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Off-season nutrition is a critical part of a triathlete and runner’s performance nutrition regimen. As a triathlete and runner, my personal biggest nutrition challenge is making that transition to the off-season. The good news is, there are plenty of strategies you can put in place to achieve successful off-season nutrition! The year I trained for […]

BY Alex | August 24, 2022 | Sports Performance Nutrition

An Endurance Athlete’s Guide to Off-Season Nutrition

An endurance athlete's guide to off-season nutrition by a sports dietitian

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Recently I was on the phone with a runner – a dad of two young kids – who got me thinking about how you could use easy kid snacks for endurance athlete nutrition, when in a pinch. As a mom and a triathlete I fully understand the challenge of keeping your cupboards stocked with endurance […]

BY Alex | June 1, 2022 | Sports Performance Nutrition

10 easy kid snacks for endurance athletes

Sports nutrition snacks parent athlete

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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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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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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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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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The varieties of energy/protein bars on the store shelves these days is overwhelming. There seems to be an option for every personal dietary need – low carb, caffeinated, high fiber, gluten-free, kosher, organic, raw, vegan, minimal ingredients – and in every possible flavor under the sun. How the heck do you go about picking the […]

BY Alex | January 5, 2019 | Sports Performance Nutrition

choosing an energy bar: what you should know

healthy energy protein bars

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.