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

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