💡 Fuel For Thought

Five lessons from another year around the sun

Every year on my birthday, I take some time to reflect on the lessons the previous year has taught me. This year, I found myself returning to five lessons I think are worth sharing, especially with those of us constantly working toward the next goal.

1. Rest isn't the opposite of progress.

A hamstring injury forced me to slow down, reconsider my marathon preparation and give my body time to recover. I regularly talk about the importance of recovery, but being on the other side of that advice reminded me how difficult it can be to practise.

2. The goal matters, but so does the reason behind it.

My Monterrey Marathon didn't go as planned. I had to let go of the finishing time I'd worked towards, but I still got to run through the streets of Mexico, experience the incredible support of the crowd and cross the finish line knowing my family was waiting for me. That experience reminded me that there's often much more behind a goal than the outcome we're measuring.

3. You can be proud of yourself and still want to grow.

I've realised how quickly I move on from one achievement to the next, rarely stopping to appreciate what I've accomplished. But recognising how far I've come doesn't mean I'm settling or becoming less ambitious.

4. The way you see yourself changes how you experience everything else.

This year I've been particularly critical of myself, from my body and my training to my work and decisions. I'm still learning to look at myself with kinder eyes and to recognise how much that internal dialogue influences the choices I make and how I experience my achievements.

5. Sometimes what you've been waiting for is already here.

This might be my biggest realisation. The opportunities I've worked towards, the people I get to work with, the experiences I've had and the life I've been building are already here. But when you're constantly moving the goalposts, it's easy to miss them.

And perhaps that's the thought I want to leave you with this week.

As endurance athletes, we're used to looking ahead. The next race, the next distance, the next PB, the next challenge. There's nothing wrong with wanting to improve, but I think it's equally important to acknowledge what we've already achieved along the way.

What if, before setting your next goal, you took a moment to appreciate everything that's brought you here?

🚀 Endurance Highlights

1️⃣ Ketones and post-training recovery

Ketone supplements continue to attract attention in endurance sports, with claims ranging from improved performance to faster recovery. However, despite the hype, research findings remain mixed at best. This recent systematic review and meta-analysis examined 16 studies to determine whether taking ketone supplements could improve recovery after exercise.

The findings were largely underwhelming. Ketone supplementation did not significantly reduce muscle soreness, improve muscle glycogen replenishment (restoring carbohydrate stores), or reduce markers of muscle damage. It also did not consistently improve subsequent physical performance. While some studies reported small improvements in reaction time, most measures of mental recovery did not change.

Importantly, only seven studies could be included in the meta-analysis, and most participants were physically active men, limiting how confidently we can apply these findings to other endurance athletes. For now, there is little evidence to suggest that ketone supplements offer meaningful recovery benefits, particularly considering their cost.

2️⃣ Creatine and beta-alanine: Do they benefit endurance performance?

Beta-alanine and creatine are among the supplements with the strongest evidence supporting their benefits for strength, power and high-intensity exercise. This recent narrative review explored the existing research on both supplements, individually and combined, to understand their potential role in endurance performance.

The findings suggest that beta-alanine may help delay fatigue during sustained high-intensity efforts, such as tempo running, steep climbs or finishing sprints. Creatine may improve repeated bursts of power, support muscle glycogen replenishment and reduce markers of muscle damage after prolonged exercise. However, neither supplement has consistently improved overall endurance performance, and combining them doesn't appear to provide additional benefits.

The authors conclude that the potential benefits depend largely on the demands of the event and the athlete's goals. For athletes competing in events with frequent changes in intensity, these supplements may offer an advantage, but for those focused on maintaining a steady pace over long distances, the benefits remain uncertain.

🕵🏻‍♀️ Retail Finds*

This week's product review: Tailwind vs Trail Brew

Tailwind's distribution is changing, which means stock has been low here in Australia. Here's how it compares to an Australian-owned competitor.

Final take

Even though Tailwind will likely be back in stock, its nutrition profile and ingredients list suggest this may be the closest alternative available in Australia. ​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Honey Garlic Chicken Thighs with Rice & Broccoli Here's a complete and balanced meal, perfect for meal prepping. I like batch-cooking so I have enough for several days.

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Happy fuelling!

Gaby | Endurance Nutrition Specialist

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