💡 Fuel For Thought

What the best ultra-endurance nutrition strategies all have in common

I’ve seen it too many times: athletes obsessing over the “perfect” gel, the newest product with a precise glucose:fructose ratio, or the most cutting-edge formula designed in a lab.

And yet, they’re still struggling halfway through the race. Still dealing with gut issues. Still second-guessing what to eat on race day.

Here’s the hard truth no marketing label will tell you: it doesn’t matter how “optimal” your fuel is if it doesn’t work for you.

The best fuelling strategies aren’t created in a lab. They are developed through training, experimentation, feedback, and iteration.

Yes, ratios and product quality matter. But only after you’ve built the foundation. A foundation that’s personal, tested, and grounded in performance, not perfection.

So before you spend another dollar chasing the next big thing, ask yourself:

• What’s my race objective?
• Can I fuel consistently for hours without issue?
• Am I building a plan I trust, or just trying to follow what worked for someone else?

Ultimately, it’s not the priciest product that leads you to the finish line; rather, it’s the right strategy tailored for your needs and goals.

🚀 Endurance Highlights

1️⃣ Not all supplements work, but this one might (if used right)

If you Google “supplements to boost performance,” you’ll find countless options promising big results. But in reality, only a few are backed by strong evidence, and dietary nitrate (like beetroot juice) is one of them.

​This new review looked at over 180 studies and found that nitrate supplementation can improve several performance outcomes, including time to exhaustion, total distance covered, muscular endurance, and peak power output.

The benefits were most noticeable when taken consistently for more than 3 days and at the right dose (around 6 mmol per day, which you can get from concentrated beetroot shots).

But it’s not a magic fix. Nitrates didn’t seem to help with time trials, VO₂max, or muscle strength, and many studies had issues with quality. So, while beetroot juice can be a useful tool, it’s not about taking “more”, it’s about using it strategically, especially for higher intensity endurance efforts.

2️⃣ Can carbs boost your performance in the heat?

We already know heat acclimation is key to preparing for hot-weather races, but this recent study suggests that carbohydrate intake plays a big role in how well you perform after acclimating.​

In this research, 14 men completed a 6-day heat acclimation protocol, paired with either a high-carb diet (70% of energy) or a moderate-carb diet (35%), continued for one week after heat acclimation. Both groups showed similar physiological adaptations (lower heart rate, core temp, and higher sweat rate), but the high-carb group ran significantly faster in a 3.2 km time trial, both one and five days after heat acclimation.

This means that even when your body is adapting well to heat, under-fuelling with carbs can blunt your performance gains. If you're training or racing in hot conditions, make sure you're not just getting the exposure, you’re also fuelling every day with purpose to unlock the full benefits.

🕵🏻‍♀️ Retail Finds*

This week's product review: Pickle Juice Shot

Due to their unpredictability, cramps are hard to study. Some research suggests that, while it's not effective for prevention, consuming pickle juice can reduce the intensity and duration of cramps.

Features & benefits

• Facts per bottle (75 ml): 0 calories and 470mg sodium
• Main ingredients: Water and organic vinegar
• Easy to carry

Things to keep in mind

• Intense flavour

Final take

It's still unclear exactly how pickle juice helps with cramp management. The main theory is that it disrupts the nerve signals between the brain and muscles providing quick cramp relief.

If you're someone who frequently struggles with cramps and have already ticked the big boxes (adequate training, hydration and nutrition) then carrying this product in case of emergency is worth a shot.

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Tofu Quinoa Bowl If you're interested in incorporating more plant-based options. This recipe is simple and high in protein with a nice balance of carbs and fibre.

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

p.s. Ready to take action? Apply now to join the Fuel To Thrive Academy, the proven roadmap to fuel with purpose, train with confidence, and race at your full potential.

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