In this week’s episode, Katie and Elena welcome Alex Larson, RD to the podcast to talk all things fueling and hydration. Alex’s mission is to support endurance athletes with practical and simple nutrition advice for lifelong health and performance. She shares valuable insights related to: the biggest mistakes endurance athletes make when it comes to fueling, how to know if you are not fueling enough, how to safely approach changes in body composition (and how to evaluate whether you even should be focusing on body composition changes in the first place), fueling through life stages, meal and snack ideas to support workout timing throughout the day, how and when use supplements, how to properly hydrate, how to calculate your sweat rate, how to manage and avoid GI issues especially in running, and how to effectively carb-load before a big event. This episode is jam-packed full of useful insights that will help you perform in both sport and life. Check it out!

Follow Alex on Instagram: @alexlarsonnutrition

Check out her website and blog here!

Alex’s sweat rate calculator!

Challenge of the Week:

Katie: Add 10g carbs/hour to however many carbs you’ve been taking in for your long rides/runs for your next session. Log how you feel!

Elena: After your longest/hardest session, add in 4 x 30s/30s– a mental challenge and great for building fatigue resistance

Alex: Up your hydration!

Gear Pick of the Week:

Katie: Acupoint Massage Ball set

Elena: Trader Joe’s Face Sunscreen

Alex: High carb sports mixes - NeverSecond, Skratch Superfuel