76: Can Endurance Athletes Thrive on a Plant-Based Diet?

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 MentionedUCAN: Slow-release cornstarch-based sports fuelCarbs 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 TeamWondering 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 MeWebsite & Nutrition Coaching: https://alexlarsonnutrition.comInstagram: @alexlarsonnutritionFree Endurance Nutrition Resources: https://alexlarsonnutrition.com/freebiesCarb Culture Merch Shop: https://carbculture.storeSubstack, Nutrition Articles & Insights: https://alexlarsonnutrition.substack.comIf 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 TrainingPeaksThis 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.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.

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 LearnWhy 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 TrainingPeaksThis 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.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionCheck 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 showHave 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 ShopGrab your merch from the shop with saying that endurance athletes just get!Work With Our TeamNeed 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.comEnjoyed 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 weekHow overtraining and underfueling can overlap—and what might point to each oneWhy work stress, disrupted sleep, and family life all count when it comes to recoveryThe questions to ask if you’re fueling well but your workouts still feel flatWhy getting enough carbohydrates throughout the day matters, even when your protein intake is on pointHow 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 fatigueHow to communicate with your coach when you need more recoveryWhat 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 TrainingPeaksThis 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.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionIf 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 showHave 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 ShopGrab 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 LearnCan 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 MentionedEndurance Eats Podcast, Episode 71 — Iron deficiency conversation with researcher Dr. Corey DuganAmerican Society of Hematology — Iron deficiency guidance discussed in the episode Fuel Your Training with TrainingPeaksThis 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.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionIf 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 showHave 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 ShopGrab 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 TrainingPeaksThis 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.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionReady 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 showHave 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 ShopGrab your merch from the shop with saying that endurance athletes just get!

What happens when you combine professional gravel racing, race directing, fatherhood, a LOT of carbs, and an impressive knowledge of Midwest gas stations? You get Chase Wark.Chase and I have worked together on his nutrition over the past year, so this conversation was especially fun because we get to pull back the curtain on what fueling actually looks like for a high-volume gravel cyclist and why getting it right often has less to do with perfection and more to do with planning ahead.Chase is a professional gravel cyclist, co-founder of Lunchbox Racing, coach, race director, and community builder. His impact goes well beyond his own racing, and in 2026 he received the inaugural Gravel Cycling Hall of Fame Community Impact Award for his contributions to the sport.In this episode, Chase and I talk about how he went from biking to hockey practice as a kid to competing at the elite level, why giving back to the gravel community matters so much to him, and what it takes to balance training with being a dad, race director, and team leader.And, of course, we talk nutrition.When Chase first reached out to me, nutrition wasn't necessarily a disaster. The bigger challenge was consistency when life got chaotic. Travel, race directing, long training days, and stress could quickly throw his normal eating routine off.Instead of making radical changes, we focused on small adjustments that made his nutrition easier to execute in real life.That meant meal prepping before busy race weekends, packing coolers for travel, keeping easy meals and snacks available, prioritizing protein around massive training days, and being more intentional about carb loading before races.We also get into Chase's approach to fueling on the bike, including why gummy worms have replaced some of his beloved gas station donuts, his ability to take in around 120 grams of carbohydrates per hour during races, and why he thinks more endurance athletes need to get comfortable eating carbs while they train.What You'll LearnWhy Chase believes building the cycling community matters just as much as his own race resultsHow becoming a dad changed his approach to training, recovery, sleep, and planningThe nutrition challenges that finally pushed him to ask for helpWhy we focused on consistency instead of completely overhauling his dietResources MentionedChase Wark / Chase the Biker Instagram: https://www.instagram.com/chasethebikerChase the Biker YouTube: https://www.youtube.com/@chasethebikerLunchbox Racing: https://lunchboxracing.com/Gravel Underdogs Podcast: https://podcasts.apple.com/us/podcast/grvl-undrdgs/id1879702903 Granny's Gravel Grinder - Registration Connect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWant to take the guesswork out of your endurance nutrition and learn how to fuel your training, racing, and everyday life with more confidence? Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/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 showHave 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 ShopGrab your merch from the shop with saying that endurance athletes just get!

You can know exactly what you’re supposed to do as an endurance athlete… and still get it wrong.I’m a dietitian, but I’m also human first. And after years of triathlon, running, gravel racing, and now mountain biking, I’ve made plenty of mistakes along the way. So have Hanna and Mary.In this episode of the Endurance Eats Podcast, Team HAM is back! Hanna, Alex, and Mary are looking back at years of training and racing to answer one question: If we could do it all over again, what would we do differently?We’re talking about everything from running a first marathon on basically no fuel (yes, really) to underfueling Ironman training, learning how to fuel a finicky gut, and realizing that sometimes the biggest thing holding you back has nothing to do with fitness.Because endurance sports teach you a lot. Fueling matters. Recovery matters. Mental preparation matters. But so does knowing when to push, when to back off, and how to keep the sport you love actually enjoyable.What You’ll LearnWhat I would completely change about how I trained and fueled for Ironman WisconsinWhy knowing how to fuel and actually practicing your fueling are two very different thingsHow endurance fueling has changed since our early racing daysWhy Hanna once felt like taking fuel during training was almost “cheating”The fueling mistake that can happen when you’re feeling too good during a raceWhy your recovery nutrition can determine what you get out of your next workoutHow Mary learned what works for her finicky gut through years of trial and errorWhy Hanna says her biggest do-over might actually be mental preparation—not nutritionHow we think about training during busy, stressful, or ridiculously hot seasons of lifeWhy “maintenance is a win” can be one of the smartest approaches to long-term trainingThe importance of focusing on what you can control on race dayWhy preserving the joy of your sport might matter more than forcing yourself through another training blockAnd yes, somehow we also get into mountain biking, slow walkers, candy corn, and whether mellowcreme pumpkins count as endurance fuel. It’s Team HAM. What did you expect?Want to fuel your training and racing with more confidence? Explore Alex Larson Nutrition programs and one-on-one support: https://alexlarsonnutrition.comConnect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWork with Alex Larson Nutrition: https://alexlarsonnutrition.com/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 showHave 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 ShopGrab 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

Stress is higher. Life feels heavier. And if your training, recovery, nutrition, or patience feels different lately…you’re probably not imagining it.In this episode of the Endurance Eats Podcast, I’m sitting down in person with returning guest Erin Ayala of Skadi Sport Psychology to talk about what increased stress actually does to us as athletes and why trying to simply “push through” isn’t always the answer.Erin and I recorded this one during a mini work-and-riding retreat in Cuyuna, Minnesota, after putting in plenty of miles on the bike (and after I got a very unexpected new max heart rate on some beginner singletrack 😅).But the real reason I wanted to have this conversation is something I’ve been noticing in my own work: this year feels different.I’ve seen more athletes dealing with stress, uncertainty, disrupted routines, and situations that make nutrition and training harder than usual. Erin has been seeing it too.So we’re digging into what happens when life stress piles on top of training stress and, more importantly, what you can actually do about it.We talk about adjusting expectations during high-stress seasons, why self-compassion isn’t the same as “going soft,” and how social connection can play a major role in resilience.Then we nerd out on heart rate variability (HRV): what it actually measures, why you shouldn’t compare your HRV to someone else’s, and how Erin is using HRV biofeedback and breathing techniques to help athletes train their nervous systems.If you love data, endurance training, recovery, or understanding why your body is doing what it’s doing, you’re going to love this conversation.What You'll LearnWhy increased life stress can change how you show up in training, nutrition, work, and relationshipsThe connection between stress, loneliness, and recoveryWhy your usual training load might suddenly feel harder even when the workouts haven’t changedHow to recalibrate your expectations instead of assuming you need more discipline or willpowerThe three pieces of self-compassion Erin wants athletes to understandWhy social support can be a powerful tool for managing stressHow coaches and providers can better support athletes during high-stress seasonsWhat heart rate variability (HRV) actually tells you about your nervous systemWhy your personal HRV trends matter more than comparing your number to someone else’sHow sleep, alcohol, training, illness, nutrition, and life stress can influence HRVRESOURCES:Skadi Sport Psychology: https://skadisportpsychology.comAmerican Psychological Association Stress in America survey Follow Skadi Sport Psychology on Instagram Connect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWork with Alex Larson Nutrition: https://alexlarsonnutrition.com/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 showHave 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 ShopGrab 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

Your labs came back “normal”… but you’re exhausted, your training feels harder than it should, and something still feels off.Iron deficiency is incredibly common in female endurance athletes and if ferritin isn’t being checked, you could be missing a really important piece of the puzzle.Today on the Endurance Eats Podcast, we’re talking about iron deficiency in endurance athletes, particularly female athletes.I’m joined by Dr. Cory Dugan, a postdoctoral research fellow at the LSU Pennington Biomedical Research Center and a researcher in iron deficiency and women’s health. Cory earned his PhD from the University of Western Australia, where his work focused on iron deficiency management and treatment in active females.My goal with this episode, along with my three-part ferritin series on Substack, is to give you the knowledge and language you need to better advocate for yourself at your doctor’s office.We’re breaking down what ferritin actually tells us, why hemoglobin alone doesn’t give us the full picture, why female endurance athletes are especially vulnerable to low iron stores, and what we actually know about iron deficiency, fatigue, and athletic performance.Because being exhausted all the time shouldn’t automatically get written off as “normal.”What You’ll LearnThe difference between iron deficiency, iron deficiency without anemia, and iron deficiency anemia and why knowing the difference mattersWhy your hemoglobin can look completely normal while your iron stores are already running lowWhy ferritin is one of the most important numbers to understand when you’re looking at iron statusWhy there’s still so much disagreement around what counts as “low” ferritinWhy Cory advocates for looking beyond the traditional ferritin cutoff, especially in athletesHow hard training and inflammation can affect ferritin and potentially make your results harder to interpretWhy female endurance athletes have so many overlapping risk factors for iron deficiency, including menstrual blood loss, GI blood loss, sweat losses, foot-strike hemolysis, and exercise-induced changes in iron absorptionAnd if you’ve ever been told your labs are “fine” while you’re still wondering why you feel so tired, this is an episode I really want you to hear.Resources Mentioned My three-part ferritin series on SubstackPART 1: Ferritin: The Number No One Agrees OnPAR 2: Ferritin Low, Everything Else Normal: Now What?PART 3: Iron and Ferritin - Supplementing SmartDr. Cory Dugan’s website Dr. Cory Dugan on Instagram Dr. Cory Dugan on LinkedIn Dr. Cory Dugan’s free iron risk questionnaire Dr. Cory Dugan’s plain-language iron guide for women “The Misogyny of Iron Deficiency” by Dr. Cory Dugan Connect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWork with Alex Larson Nutrition: https://alexlarsonnutrition.com/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 showHave 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 ShopGrab 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

What does it actually mean to be a woman in endurance sports right now?I’ve been thinking about this episode for more than a year, and I knew I didn’t want it to be another conversation focused only on the challenges women face. So I asked three incredible professional female endurance athletes the same four questions and their answers went in directions I think we all need to hear. Because what our bodies can do is a whole lot more interesting than what they look like.In this special episode of the Endurance Eats podcast, I’m bringing together three professional athletes from three different corners of endurance sport: Olympic marathoner Dakota Popane, 2022 IRONMAN World Champion Chelsea Sodaro, and professional gravel cyclist Cecile Lejeune.We talk about what they love about being women in sport, how they wish we talked about female athletes differently, the conversations our sports still aren’t having enough, and what they want the next generation of girls and women to know about performance and body image.We also get into the media’s fixation on female athletes’ bodies, the need for more women-specific sports research, motherhood and professional sport, athletic longevity, and why preserving the joy of sport matters.These are three very different perspectives and that’s exactly what makes this conversation so good.What You’ll Learn Why getting beaten by a woman should never be treated as an insult and what that attitude says about the way we still view women’s performanceWhat Dakota, Chelsea, and Cecile genuinely love about being women in endurance sportsWhy the conversation around female athletes needs to move beyond weight and appearance and toward performance, preparation, tactics, and mindsetWhat the coverage of the 2025 Tour de France Femmes revealed about the way we talk about women’s bodies in elite sportWhy women-specific research still has a long way to go and why better research matters for athletes at every levelHow pregnancy, motherhood, sponsorships, and professional sport collide in ways we still aren’t talking about enoughWhy longevity shouldn’t mean only staying physically healthy, it should include protecting your mental health and your joy in sportWhat some of the best women in endurance sports want younger female athletes to understand about their bodiesWhy helping the next generation develop a healthier relationship with food and body image starts with what we model for themThe reminder I hope every athlete takes from this episode: being strong, powerful, and capable matters so much more than chasing a certain appearanceResources MentionedDakota Popane — Endurance Eats Episode 47Chelsea Sodaro — Endurance Eats Episode 56 Cecile Lejeune — Endurance Eats Episode 33 Dr. Abbie Smith-Ryan — Endurance Eats Episodes 25 & 26: Follow Dakota Popane Follow Chelsea Sodaro Follow Cecile Lejeune Connect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWork with Alex Larson Nutrition: https://alexlarsonnutrition.com/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.Have Questions or Suggestions?Send me a messageThis 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 ShopGrab your merch from the shop with sayings that endurance athletes just get!This episode is brought to you by Thorne. Get 15% off Thorne Supplements