💡 Fuel For Thought

Are you training hard, or just getting through training?

Many athletes come to me believing they don’t have a nutrition problem because they’re still completing their training.

But completing training and getting the full benefit from training are two different things.

Two things need to happen for a session to truly land:

• High-quality session: You can sustain the target pace, power or effort from beginning to finish.
• Efficient session: Your body has the resources to actually build the adaptations you're training for.

Both are fuel-dependent.

You can grind through a workout and assume you’ve achieved the training objectives simply because you finished it. But if you're underfuelled, you are compromising the quality of the session and limiting the training adaptations you're working so hard for.

One of the most common things I hear from clients within the first couple of weeks of improving their nutrition is, "I didn't know this is how I was meant to feel." They often notice they finish sessions with more energy, recover better, sleep more soundly, feel more motivated to train and stop thinking about food all the time.

Those changes are signs the body finally has the fuel it needs to perform and adapt.

As endurance athletes, it's easy to normalise feeling flat, sore or constantly tired because it seems to come with the territory. But while training should challenge you, it shouldn't leave you running on empty. Good nutrition doesn't make training easier; it helps you get the full benefit from the hard work you're already doing.

This week, ask yourself: Are you simply getting through your training, or are you fuelling well enough to adapt and improve?

🚀 Endurance Highlights

1️⃣ Are men more likely to hit the wall?

Many marathon runners fear "the wall," a drop in performance during the race's second half. This new analysis found that men were twice as likely as women to hit the wall, and among the fastest runners, they were six times more likely.

Researchers examined data from over 870,000 Berlin Marathon finishers over 27 years. They defined hitting the wall as slowing down by at least 20% in the second half. They found that 17.6% of men hit the wall, compared to 9.7% of women. This difference was consistent across all ability levels. Men also showed more inconsistent pacing and larger slowdowns late in the race, with the gap largest among elite runners.

The difference is partly physiological: women tend to burn fat better, helping them maintain their energy. However, the researchers argue that if the gap were merely physiological, the gap would be smaller among elite men, not six times more likely. They suggest behaviour plays a role too. Men often start off faster and take risks that lead to an unsustainable pace.

So, are you destined to hit the wall? No. But this highlights that adequate fuelling and a pacing plan should be key components of your strategy.

2️⃣ Creatine for endurance athletes: Would it help you?

Creatine is one of the most studied supplements in sport, best known for its benefits in strength and power. Even though creatine has been researched for decades, its popularity has surged over the past couple of years, making it one of the most popular supplements I get asked about. This new scoping review aimed to map the effects of creatine supplementation in endurance and mixed-sport contexts, covering performance, recovery, and body composition.

Benefits were reported across some cycling, swimming, rowing and canoeing/kayaking protocols, but findings were not uniform across studies. Evidence for steady-state aerobic capacity, longer time trials and endurance-dominant showed no reliable benefit. Findings on recovery markers and body composition were similarly mixed.

Overall, creatine is promising, but its benefits are context-dependent, with the greatest performance gains during repeated surges, sprint finishes, accelerations, or power-endurance demands.

🕵🏻‍♀️ Retail Finds*

Pillar Performance has entered the fuel and hydration scene

When Pillar Performance was first established, its main supplement was magnesium powder. A few years later, they expanded to other supplements, predominantly focusing on other micronutrients like Vitamin C. Now they seem to be expanding into the hydration and carbohydrate area by introducing energy gels and electrolyte drinks.

I haven't had a chance to try these products, which is why this time I'm using this space as a "hey, have you seen/tried this?" more than a "here's what I think about it". I expect to be reporting back with my thoughts in the next few weeks. In the meantime, tell me, have you seen their new range? ​​​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Raspberry chocolate oatmeal This recipe is packed with a variety of nutrients, including fibre, healthy fats and antioxidants. Perfect for a nutrient-dense breakfast or midday snack.

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.