Mar 11, 2026 · 33 min
In this Q&A episode, registered dietitian Alex Larson and the ALN team answers questions from the community about three topics endurance athletes ask about constantly: How much fat athletes actually need and what does this look like What post-race recovery should look like nutritionally and why is it important (Should you be headed to that post race beer tent?) How religious fasting can work while training These are real questions submitted by athletes navigating training cycles, races, and everyday life. If you’ve ever wondered whether fat intake affects performance, what to eat after a race, or how to manage nutrition during fasting periods, this episode breaks it down in a practical, athlete-friendly way. 00:00 Introduction and Episode Overview 01:06 Understanding Fats: Good vs Bad 01:58 Types of Dietary Fats and Recommendations 03:04 Sources of Heart-Healthy Fats 04:26 Saturated and Trans Fats: What to Limit 06:22 Managing Fat Intake for Body Composition 08:30 Fats, Hunger, and Hormonal Balance 10:31 Long-Term Health and Recovery Focus 12:36 Post-Race Recovery: Priorities and Timing 14:48 Post-Race Nutrition: What to Eat and Drink 16:15 Emergency Nutrition for Endurance Events 18:38 Impact of Antioxidants and Supplements on Recovery 20:55 Inflammation, Adaptation, and Recovery Strategies 23:04 Hydration: How Much and When 26:09 Celebration and Moderation Post-Race 28:04 Fasting and Athletic Performance: Best Practices 30:59 Supporting Athletes During Religious Fasts 35:12 Closing Remarks and Episode Summary 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 Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE 10 Day Protein Meal Guide Carbohydrate 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!