Endurance Eats

Have you ever looked at your blood sugar during a long run and wondered if those spikes and dips mean you're fueling incorrectly? What if that perfectly steady glucose line isn't actually telling you what you think it is?
In this Mid-Season Fuel episode of the Endurance Eats Podcast, I'm answering a question from a marathon runner and diabetes dietitian who experimented with two different sports fuels while wearing a continuous glucose monitor (CGM).
One fuel, a slow-release cornstarch gel, kept her blood sugar steady around 130–140 mg/dL. The other, a traditional maltodextrin and fructose gel, created much bigger fluctuations, ranging from approximately 70–140 mg/dL.
But here's the interesting part: Her energy felt fine with both.So does steadier blood sugar actually mean better endurance fueling?
We're breaking down what your CGM can and can't tell you during exercise, why glucose and fructose combinations matter for performance, and whether you still need 60–90+ grams of carbohydrates per hour during long workouts.
I'm also answering her follow-up question about digestive issues after long runs, including why certain sports fuels might leave you feeling gassy hours after your workout.

Resources Mentioned
UCAN: Slow-release cornstarch-based sports fuel
Carbs Fuel: Maltodextrin and fructose-based sports fuel
Barney DE, et al. Exogenous carbohydrate oxidation is higher when consumingglucose + fructose compared with glucose alone during endurance exercise regardless of energy status. The Journal of Nutrition. 2026. https://pubmed.ncbi.nlm.nih.gov/42134413/
- Ravikanti S, et al. 13C-labelled glucose-fructose show greater exogenous and whole-body CHO oxidation and lower O2 cost of running at 120 versus 60 and 90 g/h in elite male marathoners. Journal of Applied Physiology. 2025. https://pubmed.ncbi.nlm.nih.gov/41191077/
- Morton JP, et al. From metabolism to medals: contemporary perspectives and revisiting carbohydrate guidelines for fueling endurance athletes during exercise. The Journal of Nutrition https://pubmed.ncbi.nlm.nih.gov/41759826/
Previous Endurance Eats episode: Blood sugar and endurance fueling with Mary. 

Work With Our Team
Wondering how many carbohydrates you actually need during your long runs, rides, or races? My team and I work with everyday endurance athletes to create personalized nutrition strategies that support their training, recovery, and performance. Whether you're training for your first marathon, tackling an Ironman, or trying to figure out why your current fueling plan isn't working, we'd love to help. Learn more and apply to work with us: https://alexlarsonnutrition.com
Have a question you'd like answered in a future Mid-Season Fuel episode? Send me a message through my website or Instagram!
Connect With Me
Website & Nutrition Coaching: https://alexlarsonnutrition.com
Instagram: @alexlarsonnutrition

Free Endurance Nutrition Resources: https://alexlarsonnutrition.com/freebies
Carb Culture Merch Shop: https://carbculture.store
Substack, Nutrition Articles & Insights: https://alexlarsonnutrition.substack.com
If this episode helped you better understand blood sugar and endurance fueling, share it with a training buddy and leave a review so more athletes can find the show.

Fuel Your Training with TrainingPeaks
This season's podcast partner is TrainingPeaks!
I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.
You can create a free account and get two weeks of Premium access when you sign up.
https://www.trainingpeaks.com
Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Your race season is over, your training volume has dropped, and suddenly you're wondering if you should still be eating the same way you did during peak training.If you're struggling to figure out how to adjust your nutrition during the off-season, you're not alone.

In this Mid-Season Fuel episode of the Endurance Eats Podcast, I'm sharing four practical strategies I use with endurance athletes to help them transition from race season to off-season fueling without feeling deprived, losing their routine, or cutting out carbohydrates altogether.

After months of long rides, brick workouts, and carb loading, your body doesn't need the same amount of fuel when training slows down. But your appetite, portions, and eating habits don't always adjust as quickly as your training schedule.
The goal isn't to overhaul your diet overnight. It's to make intentional, sustainable adjustments that support recovery, maintain healthy habits, and prepare you for your next training cycle.
What You'll Learn
Why off-season fueling feels so challenging: How changes in training volume affect your carbohydrate needs, appetite, and eating habits.
Why weight maintenance is a win: How to approach the final months of the year without feeling like you need to start over in January.

Fuel Your Training with TrainingPeaks
This season's podcast partner is TrainingPeaks!
I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.
You can create a free account and get two weeks of Premium access when you sign up.
https://www.trainingpeaks.com
Connect with Me:
Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition

Check out our endurance nutrition tools and resources 

Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the show
Have Questions or Suggestions?
Have a question about plant-based sports nutrition? Reach out and let me know! There is plenty more we can cover in a future episode. Send me a message.
This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com. 
This Episode is Brought to You By Carb Culture Shop
Grab your merch from the shop with saying that endurance athletes just get!

Work With Our Team
Need help building an off-season nutrition plan that supports your training, recovery, and body composition goals?Hannah, Mary, and I work one-on-one with endurance athletes to create personalized nutrition strategies that fit their training schedules and everyday lives.And you don't need to be a professional athlete to work with us! Most of our clients are everyday athletes balancing training with work, family, and everything else life throws their way.
Learn more about one-on-one nutrition coaching:https://alexlarsonnutrition.com

Enjoyed This Episode?
Share this episode with a training buddy who's navigating their off-season, and leave a review of the Endurance Eats Podcast to help more endurance athletes find the show.

You’re tired all day, your workouts feel harder than they should, and making dinner somehow feels like the toughest workout of all.
Sound familiar?
In this episode of the Endurance Eats Podcast, my sports dietitian teammates Hanna and Mary join me to talk about what happens when endurance athletes find themselves stuck in a cycle of exhaustion. We’re unpacking the difference between overtraining, underfueling, and under-recovery and why it’s not always easy to tell them apart.We also share the signs we see in our athletes, how stress outside of training affects recovery, and practical ways to start feeling like yourself again. Because you deserve to have energy for your workouts and the rest of your life.

In this episode, you’ll learn:
The signs that your fatigue might be more than a tough training week
How overtraining and underfueling can overlap—and what might point to each one
Why work stress, disrupted sleep, and family life all count when it comes to recovery
The questions to ask if you’re fueling well but your workouts still feel flat
Why getting enough carbohydrates throughout the day matters, even when your protein intake is on point
How to make a fueling plan work with a busy schedule, even if your meals don’t look “traditional”
When to talk with your healthcare provider about ongoing fatigue
How to communicate with your coach when you need more recovery
What each of us does to protect recovery in our own training

 Resources Mentioned
 Our episode with Rebecca McConville about RED-S 
Alex’s favorite puzzles 

Fuel Your Training with TrainingPeaks
This season's podcast partner is TrainingPeaks!
I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.
You can create a free account and get two weeks of Premium access when you sign up.
https://www.trainingpeaks.com

Connect with Me:
Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition

If you’re feeling exhausted, struggling through workouts, or unsure whether you’re fueling enough, you don’t have to figure it out alone. Our team has openings in our one-on-one nutrition coaching program. Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/nutrition-services 
Check out our endurance nutrition tools and resources 

Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the show

Have Questions or Suggestions?
There is plenty more we can cover in a future episode. Send me a message.

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com. 

This Episode is Brought to You By Carb Culture Shop
Grab your merch from the shop with saying that endurance athletes just get!

Can you really fuel marathon training, recover well, and perform your best on a plant-based diet? Absolutely. But just because you're eating more plants doesn't automatically mean you're fueling your body well.
There's a little more to think about than simply swapping meat for beans.
In this episode of the Endurance Eats Podcast, I'm joined by my sports dietitian teammates, Hanna and Mary, to talk about what it actually takes to thrive as a plant-based endurance athlete.
Whether you're vegan, vegetarian, mostly plant-based, or just trying to eat more plants, we're breaking down how to get enough calories and protein, which nutrients deserve extra attention, and how to adjust your nutrition during race week so your gut doesn't stage a protest at mile 18.
We also dig into one of the biggest challenges I see with plant-based athletes: unintentional underfueling.
We're sharing practical plant-based protein sources, including soy and non-soy options, and how to combine foods throughout the day to support muscle recovery.
Plus, we're talking about iron deficiency, ferritin testing, vitamin B12, calcium, omega-3s, and why taking an iron supplement isn't necessarily the same as absorbing it effectively.

What You'll Learn
Can plant-based athletes perform just as well?
How to get enough protein without eating meat.
Why your protein consistency matters.
The hidden risk of underfueling.
Which vitamins and minerals deserve extra attention.
Why ferritin levels matter for runners.
How to carb load on a plant-based diet.
How to avoid race-day GI disasters.
Are sports gels and hydration mixes vegan?
Why plant-based doesn't have to mean all-or-nothing.

Resources Mentioned
Endurance Eats Podcast, Episode 71 — Iron deficiency conversation with researcher Dr. Corey Dugan
American Society of Hematology — Iron deficiency guidance discussed in the episode 

Fuel Your Training with TrainingPeaks
This season's podcast partner is TrainingPeaks!
I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.
You can create a free account and get two weeks of Premium access when you sign up.
https://www.trainingpeaks.com

Connect with Me:
Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition

If you're eating plant-based and struggling to get enough protein, manage your energy, improve recovery, or figure out your race-day fueling strategy, you don't have to figure it all out on your own. My team and I work one-on-one with endurance athletes to build personalized fueling plans that support their training, performance goals, food preferences, and lifestyle. Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/nutrition-services 
Check out our endurance nutrition tools and resources 

Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the show

Have Questions or Suggestions?
Have a question about plant-based sports nutrition? Reach out and let me know! There is plenty more we can cover in a future episode. Send me a message.

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com. 

This Episode is Brought to You By Carb Culture Shop
Grab your merch from the shop with saying that endurance athletes just get!

What happens when you start taking men's Strava crowns, talking a little smack, and posting the whole thing on Instagram? Apparently, you go from 300 followers to more than 229,000! But there's a lot more to Laini Bones than viral cycling videos, and I couldn't wait to get her on the podcast.
In this episode of the Endurance Eats Podcast, I'm joined by Laini Bones, the cyclist behind the hilarious Taking Men's Strava Crowns series and CFO of Carbs Fuel, the company behind one of my favorite affordable 50-gram carbohydrate gels.
We talk about how her Strava series unexpectedly took off, what it's like dealing with internet trolls, and why she believes cycling should be fun. But we also get into one of my favorite topics: fueling!
Laini shares how she went from running marathons on just one or two gels and barely any water to embracing high-carb fueling and finishing her hardest cycling workouts feeling stronger than when she started. We also get into how she and her husband, Gabe, built Carbs Fuel to make high-carb fueling more accessible and affordable for everyday endurance athletes.
And of course, we talk about why missing a workout, ordering takeout, or not following your training plan perfectly doesn't mean you're failing as an athlete.

What You'll Learn
How Laini's Taking Men's Strava Crowns series went viral and attracted more than 229,000 Instagram followers.

Why Strava segments can be a fun way to push yourself without taking competition too seriously.

How Laini handles negative comments, internet trolls, and the unexpected pressures of social media fame.

Why underfueling left Laini completely exhausted during her marathon-running days.

How increasing her carbohydrate intake transformed her cycling workouts and helped her finish strong.

Why letting go of a scarcity mindset around sports fuel can change your entire training experience.

Resources Mentioned:

Laini Bones on Instagram: https://www.instagram.com/lainibones/?hl=en 

Laini Bones on Strava:  https://strava.app.link/Mx5aaNdx66b

Carbs Fuel: https://carbsfuel.com/

Fuel Your Training with TrainingPeaks

This season's podcast partner is TrainingPeaks!
I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it.
You can create a free account and get two weeks of Premium access when you sign up.
https://www.trainingpeaks.com

Connect with Me:
Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition

Ready to stop second-guessing your fueling and start getting more out of your training? At Alex Larson Nutrition, my team and I help endurance athletes build practical nutrition strategies that support their workouts, recovery, and performance without unnecessary food rules or complicated meal plans. Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/nutrition-services 

Check out our endurance nutrition tools and resources 

Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the show
Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com. 

This Episode is Brought to You By Carb Culture Shop
Grab your merch from the shop with saying that endurance athletes just get!