Endurance Eats

In this episode, Alex Larson welcomes Rebecca McConville, a sports dietitian specializing in energy availability and the concept of Relative Energy Deficiency in Sport (RED-S). Rebecca explains RED-S as a mismatch between energy intake and expenditure, likening it to a financial model where insufficient calories lead to the depletion of the body's energy reserves. She emphasizes the importance of recognizing the signs of RED-S, which can manifest as fatigue, hormonal changes, and performance issues, and discusses the misconceptions surrounding it, particularly in the context of both male and female athletes. The conversation also touches on the role of diet culture in influencing athletes' eating behaviors and the need for a holistic approach to nutrition and health in sports.

00:00 Introduction to RED-S and Its Importance
02:39 Misconceptions and Recognition of RED-S
10:06 Identifying Red Flags for RED-S
17:31 Intentional vs. Accidental Under-Fueling
23:52 Differences in RED-S Presentation Across Age Groups
25:32 Approaching Healthcare Providers for RED-S Assessment
25:44 Understanding REDS and Finding the Right Provider
26:35 The Importance of Comprehensive Blood Work
28:22 The Impact of Nutrition on Health and Performance
31:05 Strategies for Recovery from REDS
33:42 Recognizing Red Flags in Athletes
41:24 Practical Tips for Coaches and Athletes
44:40 Lazy but Effective Fueling Wins for Busy Athletes
45:45 Demonizing Food: What Athletes Should Stop Doing

Guest Information:
Rebecca “Becca” McConville, MS, RD, LD, CSSD, CEDS is a board-certified sports dietitian, eating disorder specialist, author, and speaker who helps athletes fuel for both performance and long-term health. A lifelong athlete herself, Becca specializes in helping endurance athletes navigate underfueling, RED-S, and the complex relationship between food, body image, and performance so they can train and compete sustainably.

FIND BECCA ONLINE:
🌐 Website: https://beccamcconville.com
📸 Instagram: https://www.instagram.com/rebeccaeddietitian/
💼 LinkedIn: https://www.linkedin.com/in/rebecca-mcconville-21551748/

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

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!
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Have Questions or Suggestions?
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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!

What actually changes for endurance athletes after 40?
In this episode of Endurance Eats, Alex sits down with Dr. Phil Chilibeck to break down the unique nutrition and training needs of masters athletes, especially runners and cyclists looking to stay strong for the long haul.

In This Episode, We Cover:
🦴 Bone health & endurance sportsWhy strength training becomes essential with age, differences in bone density between cyclists and runners, and when a DEXA scan makes sense.

💪 Strength training for longevityWhy lifting is critical for maintaining muscle, performance, and skeletal health.

🍗 Protein needs for masters athletesWhy athletes over 40 may need more protein and how to distribute it throughout the day.

🍷 Alcohol, medications & bone densityLifestyle factors that can quietly impact bone health and recovery.

🥣 Pulses, supplements & smart fuelingThe role of lentils, beans, and targeted supplements in supporting performance and long-term health.

If you’re an endurance athlete over 40, this episode will help you train smarter, protect your bones, and fuel in a way that supports performance now and decades from now.
🎧 Listen in and future-proof your endurance.

00:00 Introduction to Masters Athletes and Nutrition
01:20 Physiological Changes in Masters Athletes
04:29 Nutrition Needs for Endurance Athletes
07:49 Bone Health Considerations for Endurance Athletes
10:45 Impact of Cycling on Bone Density
12:34 Collagen Supplementation: Myths and Realities
14:08 Importance of Bone Density Testing
20:21 Cardiac Health and Blood Pressure Monitoring
24:19 Strength Training Recommendations for Masters Athletes
26:33 Supplement Safety for Athletes with Cardiac Concerns
29:51 The Role of Pulses in Endurance Nutrition
34:55 Final Advice for Masters Athletes

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

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!

In this conversation, the ALN team discusses the importance of creating sustainable health routines that accommodate the fluctuations in motivation and life stressors. They emphasize the need for flexibility in discipline, the significance of a supportive food environment, and practical strategies for managing nutrition during low motivation periods. The conversation also highlights the importance of setting realistic goals, understanding the impact of stress on appetite, and the value of default meals and meal planning. Overall, the discussion aims to inspire athletes to approach nutrition with a mindset of curiosity and adaptability.

00:00 The Role of Motivation in Health and Nutrition
05:40 Creating a Low Motivation Nutrition Plan
12:05 Defining Minimal Baseline Targets
19:19 Decision-Making in Nutrition
19:57 Convenience in Nutrition
22:35 Balancing Nutrition with Busy Lives
25:49 The Skill of Eating Well
28:59 Planning Ahead for Nutrition
30:15 Consistency Over Perfection
31:59 Curiosity in Nutrition
34:28 Fueling Workouts Effectively

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 Athlete Fueling Guide

Supergoop Alex talks About

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!

In this candid conversation, Dakotah Popehn shares her journey from hockey goalie to Olympic Trials marathoner, but the heart of this episode goes deeper than training.
She opens up about how disordered eating can spread through women’s teams “like cancer,” quietly shaping what athletes believe is normal. While that culture swirled around her, Dakotah kept her head down and stayed hungry to compete, not to shrink.
She discusses fueling for performance, adapting to different race climates, preparing for the Olympic Trials, and why her future plans and goals as a 2024 Olympian. 

00:00 Introduction and Minnesota Pride
02:52 Training Preferences and Cold Weather Gear
05:46 Transition from Hockey to Running
08:37 Long-Term Growth and Injury Prevention
11:24 The Olympic Dream and Career Aspirations
14:25 Nutrition and Fueling Mistakes
16:52 Fasted Running and Its Implications
20:35 Navigating Life as an Athlete and Professional
21:52 Heat Acclimatization for Olympic Trials
23:57 Nutrition Strategies for Endurance Racing
26:12 Carb Loading: Myths and Realities
28:35 The Emotional Journey of Competing
29:52 Training Adjustments for Paris Marathon
30:20 Pre-Race Rituals and Fueling
32:27 Taylor Swift: The Soundtrack of Training
35:30 Future Goals and Aspirations
37:56 Empowering Women in Endurance Sports

Connect with Dakotah:
Dakotah’s Instagram
Dakotah’s Strava

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 Athlete Fueling Guide

Tailwind Nutrition Dakotah Talks about

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!