Endurance Eats

Sports fuel has come a LONG way, and we love that endurance athletes have more options than ever. But if you’re training for long-course triathlon, cycling, running, or another high-volume endurance sport, you also know how quickly those gels, drink mixes, and hydration products can add up.
So… can you just make your own?
In this episode, Alex Larson is joined by sports dietitian Mary Wirtz to nerd out on all things DIY sports fuel. We’re breaking down what actually goes into high-carb drink mixes, why the ratio of glucose to fructose matters, and how athletes can customize their own fuel based on carbohydrate and sodium needs.
We also talk about one of the biggest reasons athletes are experimenting with homemade sports nutrition: cost. One athlete they work with calculated his homemade mix at just $0.85 per 100 grams of carbohydrates, compared with several dollars per serving for many commercial sports fuel products.
But cheaper doesn’t automatically mean better. DIY fuel takes planning, accurate measuring, and a good understanding of your individual fueling needs. Sometimes paying for the convenience of pre-made packets is absolutely worth it, especially on race day.

In this episode, we cover:
What to look for in high-carb sports drink mixes

Why combining glucose and fructose can help athletes absorb more carbohydrates

How the wrong carbohydrate balance may contribute to GI issues during long endurance events

Why some athletes combine high-carb mixes with electrolyte products

How to DIY a sports drink using maltodextrin or dextrose, fructose, and sodium citrate

The 2:1 and 1:0.8 glucose-to-fructose ratios

Why you’ll want a food scale if you’re making your own sports fuel

How much money DIY sports nutrition could potentially save

The pros and cons of homemade fuel versus pre-packaged products

How to make DIY sports gels using high-carb drink mix, maple syrup, or other options

Creative hydration ideas including electrolyte popsicles, cherry recovery soda, and a frozen electrolyte “margarita”

Why your fueling strategy should ultimately be customized to your training, sweat losses, intensity, and individual tolerance

Whether you’re trying to bring down the cost of fueling a huge training block or you simply love experimenting with your nutrition, this episode will give you plenty of ideas to start exploring.
And remember: more DIY doesn’t necessarily mean more complicated. The goal is finding a fueling strategy that gives your body what it needs while actually being practical enough to use consistently.
If you need help figuring out your carbohydrate, hydration, or sodium needs for training and race day, the sports dietitians at Alex Larson Nutrition can help you build a strategy that works for your body and your sport.

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!

This episode is brought to you by Thorne. 
Shop Thorne Supplements and get 15% off 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian

FREE Carb Loading 101 Guide

Episode Mentioned

Kitchen Scale

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.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.

Have Questions or Suggestions?
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GI issues can derail a race fast, but your gel isn’t always the problem.
In this episode of Endurance Eats, Alex Larson is joined by Team ALN dietitians Mary and Hanna to break down the many factors that can contribute to race-day stomach issues, from nerves and pacing to hydration, caffeine, fiber, travel, and hormones.
They share real athlete examples and explain why practicing your full race-day routine can help you troubleshoot issues before your A race.

In this episode, you’ll learn:
How race-day nerves can impact appetite and digestion

Why racing harder than you train can cause GI issues

How fiber, fat, caffeine, and hydration affect your gut

Why carb loading should be practiced before race weekend

How travel, hormones, and changes in routine can play a role

When persistent GI issues may be about more than nutrition

The takeaway: before blaming your sports fuel, look at the full picture. Your pacing, hydration, pre-race nutrition, nerves, and routine all play a role in how your gut performs on race day.

00:00 Introduction to Race Nutrition and Gut Health
00:40 Anticipating Race Day Issues and Outliers
01:19 Race Day Simulation and Carb Loading Tips
02:08 Personalized Nutrition and Managing Nervous Stomachs
03:25 Handling Race Day Anxiety and Expectations
04:43 Process Goals vs. Outcome Goals in Racing
05:57 Managing Gut Issues During High-Intensity Efforts
07:19 Gut Training and Hydration Strategies
08:30 Pre-Race Nutrition and Avoiding Bloating
09:41 Travel, Routine, and Race Day Planning
11:19 Hormonal and Physiological Factors Affecting Digestion
13:20 Caffeine's Role in Race Day Gut Issues
15:14 Adjusting Nutrition for Hormonal Changes
17:23 Psychological Aspects of Race Nerves
19:43 Structural and Physiological Causes of Gut Problems
22:29 Race Day Planning and Routine Optimization
24:45 Hydration and Fueling Logistics
26:43 Winging It vs. Planning in Race Nutrition
27:38 Working with Healthcare Professionals for GI Issues
28:40 Structural Causes of Reflux and GI Problems
29:29 Closing Remarks and Future Topics

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!

This episode is brought to you by Thorne. 
Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.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.

Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!

What if becoming a better athlete had less to do with pushing harder and more to do with changing the way you think?
In this episode, Alex Larson sits down with clinical psychologist and author Dr. Rachel Goldman to explore the mental side of endurance sports. From perfectionism and body image to stress, flexibility, and the pressure athletes place on themselves, this conversation dives into the psychology that shapes both performance and well-being.
Dr. Rachel shares why so many endurance athletes get caught in all-or-nothing thinking, how chronic stress impacts both the mind and body, and why learning to adapt, rather than striving for perfection, can help you perform better over the long term. Together, Alex and Dr. Rachel discuss practical mindset shifts that can help athletes navigate training through busy seasons of life without losing sight of what matters most.
Whether you're training for your next race, balancing family and work, or simply trying to build a healthier relationship with food and exercise, this episode offers practical tools to help you move forward with greater confidence and compassion.

Why endurance athletes are especially prone to all-or-nothing thinking

How chronic stress affects performance, recovery, and overall health

The difference between a fixed mindset and a growth mindset in training

Why flexibility often leads to greater long-term success than perfection

How social media influences body image and athletic identity

Practical ways to reframe comparison and quiet negative self-talk

Why fueling for performance requires both physical and psychological flexibility

How to define your own "healthy, happy weight" instead of chasing a number on the scale

The importance of viewing food as fuel while maintaining a balanced relationship with eating

Why "training for life" may be the healthiest approach to both sport and everyday living

Follow Dr. Rachel on social media: https://www.instagram.com/drrachelnyc/
Website: https://www.drrachelnyc.com/ 
Get Dr. Rachel’s Book  When Life Happens https://amzn.to/4g4KGzl

00:00 Introduction and Background
02:50 The Role of Running in Mental Health
05:51 Stress Management and All-or-Nothing Thinking
08:38 Navigating Life's Challenges and Flexibility
11:27 The Impact of Stress on Performance
14:10 Reframing Goals and Expectations
17:24 Training for Life: Preparing for the Unexpected
20:19 Body Image and Comparison in Athletes
28:01 Body Diversity in Athletics
30:45 Reframing Body Image and Performance
33:30 Food as Fuel: The Athlete's Perspective
37:26 Bridging the Gap: Knowing vs. Doing
41:34 Managing Setbacks: Injuries and Identity
46:26 Practical Tools for Change: Insights from the Book

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!

This episode is brought to you by Thorne. 
Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.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.

Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!

Blood sugar has become a hot topic, but what does it actually mean for endurance athletes? Should you be worried about glucose spikes, or are they simply part of fueling well for performance?
In this episode of Endurance Eats, Alex Larson and Team ALN dives into the science of blood sugar regulation in endurance athletes. They explore how exercise changes glucose responses, why blood sugar isn't something to fear, and how athletes can make sense of the growing popularity of continuous glucose monitors (CGMs).
You'll also learn when blood sugar data can be useful, when it can be misleading, and why context matters when interpreting glucose trends. Rather than chasing perfectly flat blood sugar, this conversation highlights how strategic fueling supports both performance and overall health.
Whether you're curious about CGMs, managing energy during long training sessions, or simply want a better understanding of how your body uses carbohydrates, this episode offers practical, evidence-based guidance.

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!

This episode is brought to you by Thorne. 
Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Insulin Episode Mentioned

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.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.

Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!

Female athletes have unique nutrition and health needs, especially as hormones begin to shift during midlife. In this episode, Alex Larson, registered dietitian, sits down with Dr. Carla DiGirolamo to discuss hormonal health, lab interpretation for active women, hormone therapy, and the body composition changes that can occur during perimenopause and menopause. They also explore hypothalamic amenorrhea, GLP-1 medications, and practical strategies to help female athletes support both performance and long-term health.
00:00 Living the Dream: A Journey into Nutrition and Athletics
05:12 Bridging the Gap: Athletic Women and Hormonal Health
11:09 Understanding Hormones: The Key to Athletic Performance
19:46 Interpreting Lab Results: An Athletic Perspective
22:48 Hormone Therapy: Trends and Conversations in Athletics
23:16 The Rise of Hormone Awareness
28:11 Understanding Hormone Therapy and Athletic Performance
34:00 Navigating Amenorrhea and Dysmenorrhea in Athletes
36:33 Body Composition Changes in Midlife Women
42:46 Exploring GLP-1 Medications in Female Athletes

About Dr. Carla D
Dr. Carla DiGirolamo is an OBGYN specializing in women's hormonal health and performance. She helps active women navigate every stage of life, from menstrual health and amenorrhea to perimenopause and menopause, using evidence-based strategies to support both athletic performance and lifelong health.
Website: https://www.drcarlad.com/ 
Blog: https://www.drcarlad.com/blog/ 
Instagram: dr_carla_d

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!

This episode is brought to you by Thorne. 
Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.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.
Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!