Endurance Eats

• 35: The Science of Gut Issues in Endurance Sports

  This conversation delves into the common gastrointestinal (GI) issues faced by endurance athletes, exploring the various factors that contribute to these problems, including individual variability, environmental conditions, psychological stress, and nutritional strategies. Patrick Wilson shares insights from his research, emphasizing the importance of understanding one's body and the need for tailored nutrition plans to mitigate GI distress during training and competition. The discussion also highlights the role of sodium and hydration, common mistakes athletes make, and when to seek medical advice for persistent symptoms.00:00 Understanding GI Issues in Endurance Athletes02:47 Individual Factors Influencing GI Problems05:24 The Role of Environmental Conditions08:03 Psychological Impact on GI Distress11:08 Nutritional Considerations for GI Health16:47 Strategies for Managing GI Issues During Races26:44 Understanding Nausea in Endurance Sports29:16 The Role of Experience in Gut Health30:26 Cycling vs. Running: Gut Issues Explored32:02 Timing of Gastrointestinal Symptoms34:22 Sodium and Electrolyte Trends in Endurance36:13 The Science Behind Sodium Supplementation38:08 Bloating and Digestive Distress in Athletes42:13 When to Seek Professional Help43:19 Golden Rules for Endurance Nutrition45:18 Future of Endurance Nutrition ResearchGuest Bio:Patrick Wilson, Ph.D., R.D. is a registered dietitian and an assistant professor of exercise science at Old Dominion University whose research zeroes in on the gut challenges that endurance athletes often face. Blending expertise in nutrition, physiology, and psychology, Patrick has become a leading voice on how exercise and fueling strategies influence digestive health, performance, and comfort.He is the author of The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress — a science-based guide that helps runners, cyclists, triathletes, and coaches understand, prevent, and manage gastrointestinal issues during training and competition. Through his research and book, Patrick translates complex science into practical tools for athletes striving to feel and perform their best.When he’s not teaching or writing, Patrick continues to study the mind-body-gut connection in sports, aiming to improve both health and race-day outcomes for endurance athletes.Find Patrick Wilson online:Book: The Athlete’s Gut (Human Kinetics)Research & faculty page: Old Dominion UniversityYoutubeResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.comConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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! Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:Reduce fatigue and bounce back faster after trainingLower your risk of injury and improve body compositionBoost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition

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• 34: The Protein Episode: How Much Endurance Athletes Really Need

  In this conversation, Alex Larson, Hannah, and Mary discuss the growing obsession with protein in the fitness community, particularly among endurance athletes. They explore the validity of this obsession, share personal experiences with protein intake, and delve into recent research suggesting higher protein needs for endurance athletes. The discussion covers various protein sources, the role of protein in recovery and mood stabilization, and practical tips for meeting protein goals. They also address the potential risks of relying too heavily on protein supplements and emphasize the importance of planning meals to ensure adequate protein intake.00:00 Celebrating Life and Birthdays02:26 The Protein Obsession: Valid or Not?05:02 Personal Experiences with Protein Intake08:01 Research Insights on Protein Needs10:44 Protein Sources: Whey vs. Casein13:32 The Balance of Protein and Other Nutrients16:23 Can You Have Too Much Protein?19:22 Practical Tips for Endurance Athletes22:52 Starting the Day Right with Protein24:44 Sustainable Protein Choices for Athletes27:17 Plant-Based Protein Options28:54 Protein Quality and Digestibility31:42 The Role of Protein Powders33:40 Balancing Food and Supplements38:15 Strategies for Meeting Protein Needs41:22 Closing Thoughts and Future Questions  Resources Mentioned in This Episode:​ Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.com​Research article about protein: https://pubmed.ncbi.nlm.nih.gov/40117058/Connect with Me:​Instagram: @alexlarsonnutrition​Website: alexlarsonnutrition.comDon’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! Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Between the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:​Reduce fatigue and bounce back faster after training​Lower your risk of injury and improve body composition​Boost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here✨ This episode is brought to you by Between the Miles from Alex Larson Nutrition

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• 33: From Injury to Elite: Cécile Lejeune’s Comeback Through Gravel Cycling

  Alex Larson interviews Cécile Lejeune, a former triathlete and runner from France who transitioned to gravel cycling in the US. They discuss Cécile's journey through endurance sports, her struggles with RED-S, and her approach to nutrition and training. Cécile shares insights on cultural differences in sports nutrition between France and the US, and her experiences with cycling teams in both regions. The conversation also touches on the importance of proper fueling, overcoming self-doubt, and the joy of embracing carbs for performance. 00:00:00 Introduction and Background00:00:00 Struggles with RED-S00:00:01 Transition to Cycling00:00:01 Cultural Differences in Nutrition00:00:02 Fueling and Nutrition Insights00:00:03 Overcoming Self-DoubtGuest Bio and ContactCécile Lejeune is a French professional cyclist based in the United States, competing in the 2025 Lifetime Grand Prix series. She currently rides for CCB Women’s Cycling, where she brings determination, resilience, and a love for the sport to every race. Beyond competition, Cécile is passionate about sharing her knowledge of cycling with others and offers coaching to athletes of all levels.Known for blending grit on the bike with a thoughtful approach off it, she documents her journey through training, racing, food, and life as an expat athlete. Whether she’s tackling endurance events, exploring new trails, or helping others reach their goals, Cécile embodies the spirit of adventure and community that defines modern cycling. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.comInstagram for Cecile https://www.instagram.com/cecilejeune/?hl=en Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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! ✨ This episode is brought to you by Beyond the Miles from Alex Larson NutritionEndurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:Reduce fatigue and bounce back faster after trainingLower your risk of injury and improve body compositionBoost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here

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• 32: Meal Prep and Fueling Tips for Endurance Athletes with Kids

  In this conversation, the hosts discuss the challenges and strategies of feeding families while maintaining an athletic lifestyle. They share practical tips on meal prep, convenience foods, and engaging kids in the cooking process. The importance of planning ahead and being flexible with meal choices is emphasized, along with the benefits of batch cooking and gardening to encourage healthy eating habits in children. 00:00 Balancing Parenting and Athletic Nutrition02:48 Convenience Foods for Busy Families05:28 Meal Prep Strategies for Athletes08:15 Automating Meal Planning11:08 Family Style Dining and Kid-Friendly Meals13:59 Creating a Weekly Meal Routine21:59 Navigating Family Meal Planning26:20 Quick and Easy Meal Solutions32:09 Batch Cooking and Meal Prep Strategies38:01 Embracing Flexibility in Meal Planning Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.comTHe Spaghetti Sauce Recipe https://alexlarsonnutrition.com/vegetable-spaghetti-sauce-recipe/Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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! ✨ This episode is brought to you by Beyond the Miles from Alex Larson NutritionEndurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:Reduce fatigue and bounce back faster after trainingLower your risk of injury and improve body compositionBoost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here

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• 31: Caffeine Strategies: Researched-Backed Tips for Endurance Athletes

  In this episode of the Endurance Eats podcast, Alex Larson interviews Nathaniel Jenkins about the effects of caffeine on endurance performance. They discuss the benefits of caffeine, including improved performance and altered perception of effort, as well as the potential downsides such as GI distress and sleep interference. Jenkins explains the genetic factors influencing caffeine metabolism and provides insights on optimal dosages and timing strategies for endurance athletes. The conversation concludes with a look at future research directions in caffeine and its health-related benefits.00:00 Introduction to Caffeine and Endurance Performance02:27 Benefits of Caffeine for Endurance Athletes05:10 Understanding the Downsides of Caffeine07:48 Caffeine Metabolism and Genetic Factors10:24 Optimal Caffeine Dosage for Performance12:43 Caffeine Strategies for Endurance Events24:47 Strategic Use of Caffeine in Endurance Sports26:15 Caffeine Administration Methods and Their Effects29:00 Caffeine's Impact on Perception of Effort30:16 Managing GI Distress with Caffeine33:29 Caffeine and Sleep: Timing Matters36:50 Future Research Directions in Caffeine StudiesGuest Bio:Dr. Nathaniel D. M. Jenkins, PhD, FAHA, is an Associate Professor in the Department of Health and Human Physiology at the University of Iowa, where he leads the Integrative Laboratory of Applied Physiology & Lifestyle Medicine. His research focuses on how early life stress, including adverse childhood experiences, contributes to the development of cardiovascular and metabolic diseases, and how resistance training can be used as an intervention to improve cardiometabolic health, particularly in aging populations.A Fellow of the American Heart Association, Dr. Jenkins has been recognized for his contributions to lifestyle and cardiometabolic health research. He has served on national committees for both the American Heart Association and the National Strength and Conditioning Association, helping shape the future of research and practice in his field. With a passion for bridging physiology, behavioral science, and clinical application, Dr. Jenkins’s work offers valuable insights into prevention and long-term health outcomes.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Caffeine Recommended productsConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.Use code ENDURANCEEATS20 for 20% off!

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