💡 Fuel For Thought Mastering the invisible training One of the most memorable concepts I learned during my university years came from a sports nutrition lecturer who often spoke about the importance of “invisible training.” She used this term to describe everything that supports performance but isn’t captured in your training log: nutrition, hydration, sleep, and mindset. The things that happen off the track, away from the gym, and outside of the long runs. Nutrition, of course, is one of the...
9 days ago • 3 min read
💡 Fuel For Thought Pre-workout supplement vs pre-workout fuel: What’s the difference, and do you need both? In the world of endurance sport, “pre-workout” can mean two very different things. One is a supplement, usually a mix of caffeine, amino acids, beta-alanine, and sometimes creatine or nitrates. The other is a meal or snack, typically something rich in carbohydrates, designed to top up your energy before a session. Here’s the key difference: The supplement stimulates. It works mainly on...
16 days ago • 4 min read
💡 Fuel For Thought Why your race nutrition plan should never be decided the week before When it comes to race prep, most athletes wouldn’t dream of leaving their training to the last minute. And yet, many wait until race week, or even race day, to start thinking seriously about fuelling. But here’s the truth: your race nutrition strategy should be prepared just like your legs. Trying a new gel, upping your carb intake, or suddenly “carb loading” without practice can do more harm than good....
23 days ago • 3 min read
💡 Fuel For Thought When mindset isn’t enough Mindset. Grit. Willpower. These are cornerstones of ultra-endurance, and they often carry athletes through the hardest miles. But even the strongest mindset can’t override physiology. Pablo Ibáñez, one of Spain’s top trail runners, learned this the hard way. While leading the 2024 Ultratrail de Menorca by over 30 minutes, his body began to sound the alarm: extreme fatigue, disorientation, and dark-coloured urine. Still, like many driven athletes,...
30 days ago • 3 min read
💡 Fuel For Thought What the best ultra-endurance nutrition strategies all have in common I’ve seen it too many times: athletes obsessing over the “perfect” gel, the newest product with a precise glucose:fructose ratio, or the most cutting-edge formula designed in a lab. And yet, they’re still struggling halfway through the race. Still dealing with gut issues. Still second-guessing what to eat on race day. Here’s the hard truth no marketing label will tell you: it doesn’t matter how “optimal”...
about 1 month ago • 3 min read
💡 Fuel For Thought Carbomania: Have we pushed it too far? As a dietitian, I believe all nutrients play a role and when it comes to optimising endurance performance, carbohydrates are king. It’s been exciting to see the shift in mindset among athletes from “nutrition helps me stay lean” to “nutrition helps me stay fuelled.” In recent years, there’s been a growing awareness of how essential fuelling is for performance, and with it, an increased emphasis on hourly carbohydrate intake during...
about 1 month ago • 4 min read
💡 Fuel For Thought Consistency beats perfection One pattern I often see when it comes to nutrition is the "all-or-nothing" mindset. You have one indulgent meal and immediately feel like you've ruined your progress. Or you eat "perfectly" for a few days and expect a massive boost in performance. But here’s the truth: nutrition for endurance isn’t about being perfect, it’s about being consistent. Performance comes from the habits you build and repeat. It’s about showing up for your body day...
about 2 months ago • 3 min read
💡 Fuel For Thought How your mindset can shape your fuelling I just arrived in Mexico, and as always, everything feels a bit different here, the pace, the routine, and of course, the food. When I’m home, my days are usually well structured, but here, life flows with more spontaneity... and a lot more tortillas. A few years ago, that would’ve made me anxious. Food felt like something to control or escape from. Thankfully, the way I approach fuelling today is completely different. Now, I see...
about 2 months ago • 4 min read
💡 Fuel For Thought The importance of post-race reflection Whether you’ve just had a breakthrough performance or a race that left you frustrated, there’s one thing I always encourage my athletes to do afterwards: a post-race reflection. In the world of ultra-endurance, there are so many variables, including course, weather, gear, gut, mindset, and pacing. Each race gives you a goldmine of information, but only if you take the time to unpack it. Reflection isn’t just about nutrition. It’s about...
2 months ago • 3 min read