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 July 2025
💡 Fuel For ThoughtThe nutrition story behind Phil Gore's backyard ultra world recordI wasn’t planning to be at the Dead Cow Gully Masters Backyard Ultra this year until I received a message late Friday night from Phil Gore and a call from his wife, Gemma, letting me know she’d broken her ankle and asking if I could take her place as crew. Just hours later, I was on a plane to Queensland, about to witness one of the most incredible performances in ultra-endurance history. Phil went on to break the Backyard Ultra world record with 119 yards, and I had the privilege of supporting him throughout the event, helping to execute the nutrition strategy we had been refining over the past few years. In my latest blog post, I share the full story: how the plan held up, what we adjusted as the hours ticked on, and the lessons I took away from being part of such a committed crew. It wasn’t just Phil who had a standout performance, our other IntensEATfit athletes were equally inspiring:
If you're curious about what goes on behind the scenes and my observations as Phil's dietitian watching history unfold from the crew tent, I think you’ll enjoy the read.
🚀 Endurance Highlights1️⃣ This video could change how you think about fuellingI really appreciate how professional triathlete Lionel Sanders shares his journey so openly, not just the race highlights, but also the setbacks that demand reflection. In this video, he reflects on a recent injury and how, through that process, he came to realise he’s been dealing with Relative Energy Deficiency in Sport (RED-S), a condition that happens when your energy intake doesn’t meet the demands of your training and basic physiological needs. I’ve watched several of Lionel’s videos over the years where he talks about nutrition, and from what he shares, it sounds like he hasn’t been working closely with a dietitian, despite clearly valuing the importance of fuelling. What’s especially powerful in this video is how upfront he is about the misconceptions he had around RED-S. He explains how he believed that because he wasn’t trying to lose weight (and wasn’t restricting food intentionally), he couldn’t possibly be under-fueling. But as he breaks down the numbers, it becomes clear: even 5,000 kcal per day wasn’t enough to support his training load, low body fat, and recovery needs as a professional triathlete. This video is a must watch. It’s a reminder that RED-S can affect any athlete, regardless of body size or eating intentions. If you train hard, staying energised is fundamental to your performance, health, and resilience. 2️⃣ Not just carbs and protein: The role of vitamin D and magnesiumWhile macronutrients like protein and carbohydrates often get the spotlight in endurance nutrition, getting enough micronutrients is just as vital for performance and recovery. This review emphasises how vitamin D and magnesium are crucial for muscle function, bone health, immune response, and reducing inflammation. Vitamin D helps regulate calcium and phosphorus levels, supports immune health, and may improve muscle strength and power. Magnesium participates in over 300 enzymatic processes in the body, including those related to energy production, electrolyte balance, and muscle contraction. Deficiencies in either are common among athletes and can raise the risk of injury, illness, and slow recovery. To support healthy levels, focus on foods rich in these nutrients: oily fish, eggs, and fortified dairy or plant milks for vitamin D; and leafy greens, nuts, seeds, whole grains, and legumes for magnesium. If you experience frequent muscle cramps, fatigue, low immunity, or recurring injuries, it may be worth reviewing your intake with a qualified practitioner. 🕵🏻♀️ Retail Finds*This week's product review: Maximus Isotonic Sports Drinks
There's almost a new carbohydrate drink coming to the market each month. Here are my thoughts on a drink readily available at your nearest supermarket or petrol station. Features & benefits
Things to keep in mind
Final take While more niche and energy-dense drinks can be helpful. Using an option like this one to support hydration while increasing calorie intake at an affordable price can have a place, too. From my experience, these drinks seemed better tolerated during longer events, especially when flavour fatigue creeps in. 👩🏻🍳 Kitchen CreationsI'm committing to sending the most valuable endurance nutrition newsletter. I want to make sure that every piece of content you receive has information that is helpful for you and your journey to achieving your personal best. Happy fuelling! Gaby | Endurance Nutrition Specialist p.s. I personally read and answer your email replies. PLUS whenever you’re ready, here are 3 ways I can help you optimise your performance:
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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 For Thought Why hunger isn't your best guide during training Outside of training, your hunger cues are usually reliable. If you’re feeling hungry during your regular day-to-day activities, it’s a good sign your body needs food, and responding to that is smart. But once you step into a long run, ride, or race… things change. Exercise suppresses appetite, even when your body is burning through energy rapidly. So if you wait to feel hungry before eating during training, you’re already...
💡 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...
💡 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...