💡 Fuel For Thought

The missing piece in your training puzzle

I talk to endurance athletes every day who feel they have done everything right. They're running the kilometres, wearing the watch, tracking the zones, following the plan. They've invested in the gear that tells them exactly how hard they worked and how well they slept. They know their VO2 max, their heart rate variability, and their weekly load. And yet, something isn't adding up. Performance has plateaued. Recovery feels harder than it should. The body isn't responding the way the training suggests it should.

Here's what I notice, almost without exception: nutrition is the one variable that hasn't received the same attention as everything else.

It makes sense, in a way. Training is visible: you can see the kilometres on Strava and feel the sessions in your legs. Gear is tangible: you can hold it, wear it, and upgrade it.

But fuelling? That gets filed under "I eat well", no processed snacks, minimal sugar, plenty of whole foods. Clean, by most definitions. The problem is that clean and sufficient are not the same thing. Not when your training load demands precision, not when your recovery window is short, and not when you're asking your body to adapt week after week.

The athletes who break through, who finally stop spinning their wheels, are rarely the ones who trained harder. They're the ones who started fuelling with the same intention they bring to every other part of their preparation.

🚀 Endurance Highlights

1️⃣ Carbohydrate availability in recovery and bone health

Bone stress injuries seem to be on the rise. This study examined whether the amount of carbohydrate consumed in the 24 hours after a fasted, exhaustive training session affected markers of bone breakdown and repair.

Twelve active men completed two trials under controlled conditions. After a glycogen-depleting session performed in a fasted state, participants either consumed adequate carbohydrates during recovery or followed a low-carbohydrate diet, with total calories held constant in both conditions. Those who ate adequate carbohydrate showed lower bone breakdown and higher bone repair activity in the hours that followed.

For athletes who regularly train fasted or keep carbohydrate intake low after exercise, these findings suggest that recovery nutrition may matter beyond just replenishing energy, it may also help protect bone. It's worth noting the study was conducted in men only, so whether the same applies to female athletes, who face higher bone stress injury risk, isn't yet clear. That said, the pattern is consistent with the broader literature: low carbohydrate availability after hard training isn't just a performance issue, it may be a bone health issue too.

2️⃣ Fuelling your defences: Nutrition for illness prevention and gut health

Injuries and setbacks are common in endurance sports, but nutrition can do more than support performance. This UCI-endorsed consensus paper reviewed the evidence for nutrition in preventing and managing illness and injury in elite cycling.

For immune health, the foundation is unsurprisingly familiar: adequate carbohydrate and protein to match training demands, and consistent monitoring of vitamin D and iron status. Beyond the basics, short-term use of vitamin C, polyphenols, zinc lozenges, and probiotics may offer some additional protection during periods of high illness risk, though evidence remains mixed. Sleep quality and stress management are also flagged as meaningful contributors to immune resilience.

On the digestive side, athletes fuelling at high carbohydrate rates are best served by using glucose-fructose mixtures, progressively training the gut, and considering a short-term low-FODMAP approach in the lead-up to key events. For those prone to symptoms, liquid and gel formats appear better tolerated than solid foods under race stress.

🕵🏻‍♀️ Retail Finds*

This week's product review: Naak Ultra Energy Puree vs Spring Energy Awesome Sauce

Spring Energy has now reformulated its products after the 2024 controversy, especially about its Awesome Sauce. Let's see how well it stacks against a similar product.

Final take

Even though they're fairly similar, the amount of fat is worth noting. I don't recommend using these products too frequently during high-intensity efforts, as they may increase the risk of gut upset. ​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Grilled Chicken & Quinoa Bowls This is a balanced, protein-packed option that works well for meal prep with a great combination of nutrients, flavours and textures.

I'm committing to sending the most valuable endurance nutrition newsletter. I want to make sure that every piece of content you receive includes information that helps you on your journey toward achieving your personal best.

Happy fuelling!

Gaby | Endurance Nutrition Specialist

🏃🏻‍♂️ Want to work together?

When you’re ready, here are 3 ways I can help you:

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.