🚀 Endurance highlights

1️⃣ Beer and exercise: What does the research say?

Beer is often part of post-race celebrations and social gatherings among athletes, but how does it actually impact performance and recovery? This systematic review explored the effects of beer on exercise outcomes, highlighting both potential benefits and drawbacks.​

The research suggests that low-alcohol beer (<4%) may be a better choice for post-exercise rehydration compared to standard beer, as higher alcohol content increases diuresis (fluid loss).

Interestingly, beer’s polyphenol content might support immune function during heavy training, potentially reducing respiratory infections. However, its alcohol content can impair muscle protein synthesis and neuromuscular function, affecting recovery and adaptation.

While beer in moderation doesn’t seem to impact body composition or strength negatively, more research is needed, especially in female athletes and real-world training scenarios. If you're reaching for a post-race beer, hydration and recovery strategies should still be a priority.

2️⃣ Fuelling recovery and endurance: The role of omega-3s in sport performance

There’s no doubt that omega-3 fatty acids offer a wide range of health benefits, but how do they stack up when it comes to athletic performance? This position stand from the International Society of Sports Nutrition (ISSN) breaks down the latest research on long-chain omega-3s and their potential impact on endurance, recovery, and overall performance.​

The review highlights that omega-3s, particularly EPA and DHA, can help reduce inflammation, improve muscle recovery, and even enhance endurance by supporting better oxygen delivery. They may also benefit joint health and brain function—both crucial for athletes training at high volumes. However, while omega-3s show promise, the impact on direct performance gains is still being explored.

If you’re not regularly consuming fatty fish like salmon, mackerel, or sardines, incorporating a high-quality omega-3 supplement might be worth considering.

3️⃣ How nutrition can help prevent injuries

Many studies on nutrition and injury focus on rehabilitation. This recent review highlights key nutritional strategies that can help athletes stay strong, resilient, and injury-free by supporting muscle repair, joint health, and recovery.

One of the biggest takeaways is the importance of balanced macronutrient intake. Carbohydrates help prevent muscle and mental fatigue, sustaining performance and recovery, while protein (20-30g post-training) aids in muscle repair and reduces the risk of overuse injuries. Healthy fats, particularly omega-3s, play a key role in reducing chronic inflammation and supporting joint health.

The review also highlights the role of micronutrients in injury prevention. Calcium and vitamin D are essential for bone strength and reducing the risk of stress fractures, especially in high-impact sports. Antioxidants from fruits and vegetables help combat oxidative stress, reducing muscle soreness and speeding up recovery. Anti-inflammatory nutrients like turmeric, ginger, and omega-3s further support tissue resilience against repetitive strain.

Hydration is another key factor, as it maintains joint lubrication, muscle elasticity, and optimal coordination. Additionally, nutrient timing matters. Consuming protein and carbohydrates within 30 minutes post-exercise can enhance recovery by promoting muscle repair and glycogen replenishment.

This review reinforces that nutrition is a key part of injury prevention, complementing other factors like training load management, biomechanics, and recovery strategies. Proactively fuelling the body with the right nutrients at the right time can help you perform at your best while reducing injury risk.​​

🕵🏻‍♀️ Retail finds*

This week's product review: Huma Chia Energy Gel

Nowadays, energy gels come in all textures and flavours. This particular brand is famous for prioritising natural ingredients and fruit-like textures.

Features & benefits

• Facts per gel: 100 calories, 21g carbohydrate, 1g protein, 0.5g fat, 105-240mg sodium.
• Main ingredients are fruit juice and puree.
• No gooey texture.

Things to keep in mind

• The chia seeds found in these gels are for added fibre to support a slow energy release.
• Hard to asses the glucose:fructose ratio due to ingredient variability.

Final take

These energy gels are a good alternative for those who seek a more "natural" flavour and less sticky texture. They are particularly suitable for intakes below 60g of carbohydrate per hour and longer events of moderate intensity.

Special thanks to my client Kristina from Coast To Mountain Running who sent me a package with a wide range of products to review, including these energy gels. ​​

👩🏻‍🍳 Kitchen creations

​Download the recipe​​​

Spinach & tomato rigatoni with salmon If you are interested in incorporating more omega-3 fatty acids into your diet, here's a tasty recipe to help you get started. Serve it with your preferred salad or vegetables to make it a complete and balanced meal. ​

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Happy fuelling!

Gaby | Endurance Nutrition Specialist

p.s. I can’t say too much just yet… but if you’ve been feeling stuck when it comes to fuelling for endurance success, I’ve got a game-changer coming your way. Keep an eye on your inbox this week. You won’t want to miss this! 👀🔥