I enable endurance athletes to overcome lack of energy and gut upset so that they can fuel their bodies with confidence and race to their full potential. Subscribe to my weekly 'Fuelling with Purpose' newsletter to receive endurance nutrition insights directly in your inbox.
Fuelling With Purpose — 1 April 2025
💡 Fuel forThoughtFrom gut issues to victory: The strategy behind a backyard ultra winLast week, Patto from the Backyard Ultra Podcast sat down with IntensEAThlete and Fuel To Thrive Academy graduate Mitch McInnes, who recently became the last one standing at the I’m Still Standing Backyard Ultra in Sydney.
In this episode, Mitch shares what it really took to hit 40 yards (a new PB!) and take the win, something he had been chasing for a while after gut issues held him back in previous events. He dives into the nutrition changes that helped him fuel more effectively and how he was able to adapt mid-race when things didn’t go to plan, something he credits to the tools he learned inside the Academy. Beyond fuelling, Mitch also opens up about his training routine and pacing strategy, offering valuable insights into the mindset and preparation that helped him go the distance. Whether you’re wondering what separates a DNF from a breakthrough performance, or want to learn how small nutrition tweaks can lead to big results, this episode is well worth a listen. 🚀 Endurance highlights1️⃣ Optimising carbohydrates for peak endurance performanceThere is no doubt that carbohydrates are essential for optimal endurance performance, but how much does how we use them matter? This newly published review takes a comprehensive look at carbohydrate supplementation strategies in elite long-distance athletes and highlights just how much timing, type, and dose of carbohydrate can influence performance outcomes.
From glycogen loading before a race to precisely timed and concentrated drinks during competition, and even the strategic inclusion of nutrients like protein, sodium, and caffeine, this review makes it clear that carbohydrate planning is about more than just hitting a number. Factors like gut tolerance, individual differences (such as age, gender, or RED-S risk), environmental stressors (heat, altitude, cold), and even pre-race anxiety can all shape how well an athlete absorbs and uses carbs during long efforts. Bottom line? Optimising carbohydrate strategies isn’t just for the elites, it’s a key tool for any endurance athlete looking to perform at their best, especially in challenging conditions or back-to-back events. If you’ve ever struggled with fuelling or felt like your carbs weren’t “working,” this article makes a strong case for a more tailored, flexible approach. 2️⃣ The effects of nutrition and training timing on muscle healthWe often talk about what to eat or how to train, but when you do it could be just as important. This review breaks down how aligning training and nutrition with your body’s circadian rhythm (an approach known as chrono-exercise and chrono-nutrition) can improve muscle health, energy use, and recovery. The article explains how our body's internal clock controls important functions like building muscle, processing sugar, and using energy. When we exercise and eat, especially protein and carbs, at the right times, it can help our body build and repair muscle more effectively. Clinical and preclinical evidence suggests that exercising in the late afternoon can lead to better muscle strength and growth. Additionally, eating protein after workouts or at specific times can help with muscle recovery and growth. While these insights are exciting, we also need to recognise that not everyone can schedule training and meals around the clock, being consistent and fuelling appropriately around your training can go a long way in supporting recovery, strength, and performance. 🕵🏻♀️ Retail finds*This week's product review: Roam Energy Nut ButterI used to think that most energy gels were very similar (packed with carbs with different levels of sweetness and stickiness), Turns out I was wrong, and now a wide range of new products are being marketed as "energy gels". Here's one of them. Features & benefits
Things to keep in mind
Final take This is a great example of an energy-dense snack that can't be used for rapid energy (something I talked about last week). These nut butter sachets can be suitable to take on hikes or keep handy to use as part of a balanced snack. Their website does mention that they're better for lower intensity races. However, even then I wouldn't recommend using them very frequently. 👩🏻🍳 Kitchen creations🏃🏻♂️ Want to work together?When you’re ready, here are 3 ways I can help you:
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Gaby Villa
I enable endurance athletes to overcome lack of energy and gut upset so that they can fuel their bodies with confidence and race to their full potential. Subscribe to my weekly 'Fuelling with Purpose' newsletter to receive endurance nutrition insights directly in your inbox.
💡 Fuel forThought Introducing Fuel For Thought! A new section in the newsletter where I share ideas and reflections that come up in my work with athletes, from real-life training questions to patterns I keep seeing again and again. These insights are grounded in evidence, but they’re also shaped by practical experience, the kind you don’t always get from textbooks. Why I talk more about carbohydrates than calories If you’ve been reading my newsletter or following my content for a while,...
🚀 Endurance highlights 1️⃣ Sticky science: How honey might help your muscles recover 🍯 This study looked at whether honey could help reduce muscle inflammation caused by overtraining. Over six weeks, 42 military graduates went through tough physical training. They were split into two groups: one took a honey supplement daily, and the other had a placebo. The researchers measured markers of muscle inflammation before and after the trial, including C-reactive protein (CRP) and creatine kinase...
🚀 Endurance highlights 1️⃣ Carb confusion: Is more always better? The endurance nutrition world is currently split between two extremes: On one end, some elite athletes are pushing carbohydrate intake beyond 120g per hour, while others advocate for a very low-carb, high-fat (keto) approach. This article by Alex Hutchinson takes a deep dive into the latest research on how many carbs endurance athletes actually need. The science has evolved from the long-standing 60g per hour recommendation to...