💡 Fuel For Thought

Why “clean eating” can wreck your ultra

We’ve been taught to see food through a lens of “good” and “bad”, but when you’re 10, 12, or 20 hours into an ultra, that mindset can work against you. On the trail, food isn’t a moral choice, it’s a performance tool. What matters most is what keeps you moving forward, not whether it ticks every box on a “clean eating” checklist.

The best race-day nutrition isn’t built on purity, it’s built on purpose. That means knowing what your body can tolerate, what will keep your energy steady, and what you’ll actually want to eat when fatigue and taste fatigue kick in. Nutrient quality still matters in training and daily life, but in the middle of an ultra, the priority shifts to sustaining energy, protecting your gut, and staying in the game.

Sometimes, that might be a handful of chips, a sip of cola, or a packet of lollies you’d never choose off the race course. And that’s not failure, it’s strategy.

So next time you plan your race fuel, ask yourself:

• Will this keep me moving when my appetite disappears?
• Can I fuel consistently for hours without dreading my next bite?
• Am I choosing what works for me, or just trying to eat “perfectly” because I think I should?

Perfection might look good on paper, but performance is what gets you to the finish line.

🚀 Endurance Highlights

1️⃣ Marathon results and nutrition intake

There’s no doubt that nutrition can make or break your race. This new publication on the nutrition of runners in the 2022 Seville Marathon found that while most ate and drank before, during, and after the race, many fell short of the recommended carbs, sodium, and caffeine during competition. On average, runners took in 35 g of carbs and 192 mg of sodium per hour, well below the 60–90 g of carbs and 300–600 mg sodium recommended for endurance events.

Runners who hit the 60-90 hourly grams of carbohydrate targets and had a clear nutrition plan, especially those guided by a sports dietitian, were far more likely to finish in under 3 hours. Despite this, only 19% had received professional nutrition advice, and nearly half had no formal guidance at all.

These results emphasise how important the right nutrition strategy and advice can make a significant difference to an athlete's success.

2️⃣ Protein and endurance training: Evidece-based insights

While I spend a lot of time talking about carbohydrates, all nutrients have a place in an athlete’s diet, and protein is no exception. This new systematic review looked at 20 studies investigating whether protein supplementation can improve endurance performance and body composition in healthy adults.

Protein supplementation alone didn’t consistently boost endurance performance. However, when protein was added alongside carbohydrate after training, some benefits were seen for performance in trained athletes, likely due to improved recovery.

Where protein really stood out was in supporting lean body mass. Across the studies, those who supplemented with protein, especially in combination with strength training, were more likely to maintain or increase muscle mass, even during periods of high training load. For endurance athletes, that means better support for strength, injury prevention, and overall performance longevity.

🕵🏻‍♀️ Retail Finds*

This week's product review: Kellogg's K-Time Snack Bars

While originally designed as a convenient snack, these bars can be a great option as a training one.

Features & benefits

• Facts per bar: 133 calories, 24g carbohydrate, 1g protein, 2.9g fat, 57 mg sodium.
• Small and energy-dense.
• Soft and sweet.

Things to keep in mind

• Dry and crumbly.
• Not gluten or fructose-free.

Final take

These bars can be a great option as a pre-run snack. Especially for those who struggle to eat something big in the morning or are looking for small and ready to eat options. ​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Peanut butter & banana protein porridge Breakfast seems to be the most challenging meal in the day to incorporate enough protein. This porridge is nice, creamy and packed with protein, perfect for the winter season. Enjoy it with honey or maple syrup if you want to boost the carbs and sweetness.

I'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

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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:

1. ​Take the FREE Endurance Nutrition Audit. Not sure if your fuelling strategy is working? This quick 3-minute audit will reveal exactly where you stand and what adjustments could help you perform at your best.
2. ​Book a FREE strategy call. Need expert advice on your next best step? Let’s chat! In this commitment-free call, I’ll help you identify key areas to improve and map out a fueling approach tailored to your endurance goals.
3. ​Join the Fuel To Thrive Academy. Ready to take action? My signature program gives you the ultimate fuelling roadmap to unlock your full potential in sport and life, with proven strategies that have helped endurance athletes fuel smarter, perform better and break records.

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