sports dietitian Archives – alexlarsonnutrition.com

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What is a flexible eating style? For endurance athletes, a flexible eating style is an unrestricted way of eating. It’s more of a lifestyle than a diet. It’s adaptable to your specific needs as an athlete and as a human being. No foods are off the table (no pun intended). This approach is about creating […]

BY Alex | August 25, 2022 | Sports Performance Nutrition

What’s a flexible eating style for athletes?

flexible eating style

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Carb loading is an important strategy for endurances athletes to use to make sure 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 […]

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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As an endurance athlete entering your peak season, it is likely that race days will involve some sort of traveling. However, travel isn’t an excuse to fall off of your nutrition and lose valuable opportunities for carb loading and other strategies that can boost your performance on race day.  Here are a few of my […]

BY Alex | May 23, 2022 | Sports Performance Nutrition

Nutrition Tips for Traveling to a Race

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Time to spring clean your pantry and get it ready for your endurance training and race season with these tips! Meeting your performance nutrition goals as an athlete is more difficult if you don’t have the right foods on-hand, ready to go. Spring brings along the perfect opportunity to go through your pantry, organize your […]

BY Alex | May 5, 2022 | Sports Performance Nutrition

Athletes: How To Spring Clean Your Pantry

Spring clean your pantry for athletes

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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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Are you afraid if you eat more you’ll gain weight? You don’t need to be. I started working with a male ultra-distance trail runner in his late 40’s in early 2021. This awesome dude does year-round high-volume training. You’d think that he’d have no trouble keeping weight off. But alas, over the past two years […]

BY Alex | October 12, 2021 | Sports Performance Nutrition

Can you eat more without gaining weight?

eat more without gaining weight

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Endurance running is one of those sports that can have very particular nutrition needs. To get the best out of your body in performance, I’ve got three key tips for running nutrition to help you cross the finish line successfully.  Train Your Gut Science says that endurance athletes may need to ingest up to 90 […]

BY Alex | August 24, 2020 | Sports Performance Nutrition

Three Key Nutrition Tips for Endurance Running

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.