If you’ve ever felt confused about what it actually takes to change your body composition as an athlete… this episode is for you.

In this conversation, we’re breaking down the real strategies behind building muscle, improving performance, and navigating nutrition without falling into the trap of chasing unrealistic expectations. Alongside Mary and Hanna, we’re getting honest about what works, what doesn’t, and what most athletes get wrong when it comes to fueling their goals.

Because body composition isn’t just about eating less or training more. It’s about understanding your body, supporting your training, and zooming out enough to play the long game.

In this episode, we cover:

• What body composition actually means (and why the scale doesn’t tell the full story)

• The biggest mistakes athletes make when trying to “lean out”

• How underfueling impacts performance, recovery, and long-term progress

• Practical nutrition strategies to support muscle gain and fat loss

• The role of consistency, patience, and realistic expectations

• How to shift your mindset away from quick fixes and toward sustainable progress

Whether you’re in a season of performance, rebuilding, or just trying to feel stronger in your body, this episode will help you cut through the noise and focus on what truly matters.

00:00 Introduction to Body Composition and Athlete Nutrition

05:42 The Impact of Nutrition on Body Composition

11:43 Understanding Weight Fluctuations and Body Composition

17:29 The Role of Consistency in Nutrition and Body Composition

18:51 Understanding Nutrition Variables

22:25 Creating Weekend Routines for Success

26:16 Estimating Food Intake Accurately

30:09 Setting Realistic Body Composition Goals

33:39 Bridging Knowledge and Implementation

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 https://www.thorne.com/u/alexlarsonnutrition

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 episode, Jens Van Roost shares his experiences with the Tour Divide, a grueling self-supported bike race spanning from Canada to Mexico. He discusses the challenges of the race, his preparation and training strategies, nutrition and fueling methods during the race, and the recovery process afterward. Jens also reflects on his future plans and the importance of maintaining a love for cycling beyond competitive racing.

00:00 Introduction to Bike Touring and the Tour Divide

04:18 The Challenge of the Tour Divide

08:50 Preparation and Training for the Tour Divide

13:05 Nutrition and Fueling Strategies

17:32 Recovery After the Tour Divide

22:13 Future Plans and Reflections on Bike Touring

Guest Information:

Jens Van Roost is a Belgian endurance cyclist and bikepacking athlete known for pushing the limits of ultra-distance racing. He gained international recognition with a standout 2nd-place finish at the 2025 Tour Divide, completing the grueling 2,700-mile route across North America in just over 13 days. Jens shares his adventures through long-distance rides, self-supported racing, and exploration-focused cycling, inspiring a growing audience with his resilience, simplicity, and love for the ride.

Instagram: https://www.instagram.com/jens_van_roost/

Strava: https://strava.app.link/qZlt5EqkF1b

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 https://www.thorne.com/u/alexlarsonnutrition

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 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!

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!