Endurance Eats

If you've ever found yourself reaching for sweets even when you're not physically hungry, you're not alone. Sugar cravings aren't simply about lacking willpower. They're often your body's way of signaling that something deeper is going on.
In this episode of the Endurance Eats Podcast, sports dietitian Alex Larson breaks down the many reasons you may be craving sugar or struggling with overeating. We talked about last week underfueling, but this week, we are diving deeper! From medications and medical conditions to emotional stress, lack of sleep, and fueling habits, you'll learn why these cravings happen and what you can do about them.
Whether you're an endurance athlete looking to optimize performance or someone trying to build a healthier relationship with food, this episode will help you better understand your body's cues instead of fighting against them.

In This Episode, You'll Learn:
Why sugar cravings aren't always about self-control

How certain medications can increase appetite and cravings

Medical conditions that may contribute to overeating

The connection between stress, emotions, and eating habits

How poor sleep and fatigue impact hunger hormones

When binge eating disorder may be part of the picture

The role alcohol and other substances can play in appetite regulation

Practical strategies to identify your personal triggers and respond with intention

00:00 Understanding Sugar Cravings in Athletes
02:50 Exploring Underlying Medical Conditions
04:41 The Impact of Emotional Eating
09:00 Addressing Binge Eating Disorder
10:19 Influence of Substances on Appetite

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!

If you find yourself standing in the pantry every night looking for something sweet, you're not alone. But what if those cravings aren't about a lack of self-control?
In this episode of Endurance Eats, Alex Larson breaks down one of the biggest misconceptions about evening sugar cravings. Instead of blaming willpower, she explains how underfueling throughout the day often leaves your body searching for quick energy at night.
You'll learn why restrictive eating, skipped meals, and not eating enough carbohydrates or protein can set you up for intense nighttime cravings, especially if you're an active person or endurance athlete.
In this episode, you'll learn:
Why nighttime sugar cravings are often a sign you're not eating enough during the day

How underfueling impacts your energy, recovery, and hunger hormones

Common nutrition mistakes that lead to late-night snacking

Simple ways to fuel consistently so you feel satisfied all day

Practical strategies to reduce cravings without cutting out your favorite foods

If you're tired of feeling like you're "failing" every evening, this episode will help you understand what your body is really asking for and how to respond with confidence.
Tune in for practical nutrition advice that helps you fuel better, recover stronger, and build sustainable eating habits that support both your performance and your everyday life.
00:00 Understanding Sugar Cravings
08:40 Strategies to Combat Evening Cravings

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!

Stage races are a unique challenge. Unlike a one-day event where you can leave everything out on the course, stage racing requires balancing performance, recovery, and consistency over several consecutive days. In this episode, Alex sits down with Serena to break down the key nutrition, hydration, sleep, and training strategies that help athletes show up ready to perform day after day.
Whether you're preparing for your first stage race or looking to improve your recovery between stages, this conversation is packed with practical tips you can start implementing now.

In This Episode, We Discuss:
Why Stage Racing Requires a Different Approach

The Nutrition Priorities for Stage Racing

Hydration Strategies That Support Performance

Recovery Between Stages

The Importance of Sleep

Training for the Demands of Multi-Day Racing

00:00 Introduction to Mountain Biking Skills
02:47 The Journey of Identity and Self-Discovery
05:36 Challenges of Stage Racing
08:19 Nutrition Strategies for Stage Races
11:00 The Importance of Recovery and Sleep
13:56 Traveling and Time Zone Adjustments for Races
17:55 Adapting to New Time Zones
20:42 Morning Routines for Stage Races
24:18 Common Fueling Mistakes in Stage Racing
27:51 Prioritizing Nutrition in Stage Racing
31:52 Training for Stage Races
36:17 Special Blend Gravel Camps

Guest Bio: 
Serena Bishop Gordon is a professional off-road cyclist, endurance coach, and founder of Special Blend Gravel. With more than a decade of elite racing experience, including standout performances at Unbound XL, Oregon Trail Gravel Stage Race, Cape Epic, Breck Epic, and international UCI cyclocross events, Serena has established herself as one of the sport's most versatile and resilient athletes. Passionate about helping others thrive on and off the bike, she leads camps, coaching programs, and community initiatives that empower athletes through a person-first approach to performance, connection, and long-term growth.

Links for Guest:
 https://www.serenabishopgordon.com/
https://www.instagram.com/serenabg/

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

Oregon Trail Webinar

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 happens when endurance sports and bariatric nutrition intersect? In this episode, Alex sits down with Kim Tirapelleto explore the unique challenges and opportunities facing post-bariatric athletes. From fueling long training sessions to maintaining muscle mass and navigating GLP-1 medications, this conversation highlights why individualized nutrition strategies matter more than ever.

Kim breaks down the different types of bariatric surgeries, explains how digestion and absorption can impact performance, and shares practical strategies endurance athletes can use to fuel well without overwhelming their systems. Whether you work with bariatric athletes, are one yourself, or simply want to better understand this growing area of sports nutrition, this episode offers a thoughtful and evidence-informed perspective.

In This Episode, We Cover:
The differences between sleeve gastrectomy and Roux-en-Y gastric bypass

Why fueling strategies need to be individualized post-surgery

How endurance athletes can approach carb loading after bariatric procedures

Sports nutrition products and fuels that may be better tolerated

The impact of GLP-1 medications on appetite, recovery, and performance

Strategies for preserving muscle mass while training and losing weight

Research gaps in bariatric sports nutrition and where the field is headed

00:00 Introduction to Bariatric and Sports Nutrition
02:55 Understanding Bariatric Surgeries
05:45 Nutritional Considerations for Endurance Athletes
08:41 Sports Fuels and Their Impact
11:14 Carb Loading Strategies for Bariatric Athletes
14:04 The Role of GLP-1 Medications
16:57 Maintaining Muscle Mass Post-Surgery
19:45 Conclusion and Resources

Guest Bio: 
Kim Tirapelle is a registered dietitian specializing in bariatric and sports nutrition, with a focus on helping active individuals fuel confidently after weight loss surgery. Through her work with endurance athletes and post-bariatric clients, she combines evidence-based nutrition strategies with practical, individualized support to help athletes optimize performance, recovery, and long-term health. Kim is passionate about bridging the gap between bariatric care and sports nutrition, especially in areas like fueling tolerance, muscle maintenance, and endurance training. She is also the host of the Active Bariatric Nutrition Podcast, where she shares education and insights for active bariatric individuals and practitioners alike.

Links for Guest:
Active Bariatric Nutrition Podcast
Kim Tirapelle’s Website
Instagram @activebariatric
TikTok @activebariatric

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

Maurten Gel 100

Hüma Energy Gels

Skratch Labs Energy Chews Use code ENDURANCEEATS20

Skratch Labs Hydration Sport Drink Mix Use code ENDURANCEEATS20

Science in Sport Energy Gels

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!

If your long runs suddenly feel harder, your stomach is acting up mid-workout, or your energy crashes halfway through training, this episode with Alex Larson is your mid-season nutrition reset button. 🏃‍♀️⚡
Instead of a full deep-dive marathon nutrition masterclass, this episode focuses on the practical fueling adjustments runners should be making during the middle of a training cycle, when fatigue starts stacking up and fueling mistakes become more obvious.

Alex answers common runner questions around:
Timing gels earlier to prevent energy dips

Carb loading before big training runs and races

Natural fuel options like maple syrup

Managing acid reflux and GI issues during runs

Hydration mistakes runners make mid-season

What to eat before and after long runs for better recovery

00:00 Introduction and episode overview
00:33 Understanding insulin response and energy boosts from gels
01:55 Strategies to prevent energy lows and delay fatigue
03:16 The role of carb loading in marathon performance
04:13 Using natural fuels like maple syrup for endurance
07:21 Managing acid reflux and GI issues during races
09:14 Addressing vomiting and gut issues during races
12:00 Post-race nutrition and hydration tips
14:16 Pre-race dinner and race morning nutrition
15:37 Final tips for race day fueling and hydration

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.

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

You can learn more at ⁠alexlarsonnutrition.com⁠. 

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

Carb loading episode

Sweat test calculator Blog 

Fueling after A Race

Pancake bowl recipe

Creatine episode

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!