50: Ask the Dietitians: Fat Intake, Race Recovery & Religious Fasting

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 likeWhat 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 trainingThese 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 Overview01:06 Understanding Fats: Good vs Bad01:58 Types of Dietary Fats and Recommendations03:04 Sources of Heart-Healthy Fats04:26 Saturated and Trans Fats: What to Limit06:22 Managing Fat Intake for Body Composition08:30 Fats, Hunger, and Hormonal Balance10:31 Long-Term Health and Recovery Focus12:36 Post-Race Recovery: Priorities and Timing14:48 Post-Race Nutrition: What to Eat and Drink16:15 Emergency Nutrition for Endurance Events18:38 Impact of Antioxidants and Supplements on Recovery20:55 Inflammation, Adaptation, and Recovery Strategies23:04 Hydration: How Much and When26:09 Celebration and Moderation Post-Race28:04 Fasting and Athletic Performance: Best Practices30:59 Supporting Athletes During Religious Fasts35:12 Closing Remarks and Episode SummaryThis 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.comFREE 10 Day Protein Meal GuideCarbohydrate EpisodeConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!