💡 Fuel For Thought

Should you eat differently on rest days?

It’s common to feel like you should eat less on days you’re not training, but deliberately cutting back just because you’re not moving as much can actually work against you.

Rest days are not “off” days for your body, they’re recovery days. Muscles are repairing, glycogen stores are being replenished, and your nervous system is recalibrating. Undereating on rest days can delay these processes and leave you underfuelled heading into your next session.

The goal isn’t to eat less, it’s to eat intentionally. Rest days are a great opportunity to get more of the things that sometimes take a backseat, like fibre-rich fruits, vegetables, legumes, whole grains and lean meats. These support gut health, micronutrient intake, and overall recovery.

Plus, keep in mind that physical activity naturally suppresses appetite. So if you feel hungrier on a rest day, that’s not a lack of willpower, it’s your body finally sending clear signals. Listen to it.

Prioritise nutrient-dense meals that support recovery and prepare you for tomorrow’s performance, that’s what eating smart on rest days really looks like.

🚀 Endurance Highlights

1️⃣ Good sleep starts before you hit the pillow

There is no doubt that sleep is a crucial factor for recovery and, consequently, for optimal athletic performance. This review explores how nutrition, supplementation, and exercise can positively influence sleep quality and duration, two key pillars of recovery.

The findings highlight that certain nutrients and supplements may support better sleep. Magnesium, tryptophan, melatonin, and plant compounds like ashwagandha and apigenin have all shown potential to improve sleep onset and quality. Interestingly, the type and timing of carbohydrate intake also matter, higher-GI meals in the evening, especially after training, may help support deeper, more restorative sleep.

While many factors influence sleep, a few consistent habits can make a real difference: a nutrient-rich dinner containing sleep-supportive foods (like oats, tomatoes, salmon, leafy greens, or almonds), a regular wind-down routine, and consistent movement throughout the day all contribute to better rest and recovery.

2️⃣ Do performance supplements work better together?

Supplements like caffeine, beetroot juice, and sodium bicarbonate are well-known for their performance benefits in endurance sports. But what happens when you combine them? This recent review looked at whether using multiple supplements together can boost results, or if they might interfere with each other.​

The findings suggest that some combinations can enhance endurance performance, especially when caffeine is paired with supplements like beta-alanine or sodium bicarbonate. These combos were linked to improvements in time trial results and time to exhaustion. That said, not all combinations worked equally well, and the effects can vary depending on the type of exercise and the individual. The review also pointed out the potential for gut discomfort with certain stacks, particularly caffeine + sodium bicarbonate and beta-alanine + sodium bicarbonate, both of which were frequently associated with bloating, nausea, or other GI issues, so experimenting without guidance can backfire.

If you're already using supplements, or thinking about combining a few, it's worth understanding how they work together and making sure they actually support your training and recovery.

🕵🏻‍♀️ Retail Finds*

This week's product review: Insta Pot Duo Crisp Ultimate Lid

While this is not something you consume, I thought it was good idea to share my take on this recent purchase that is certainly improving my cooking and making my life easier.

Features & benefits

• 13 appliances in one: Pressure cook, air fry, sauté, steam, slow cook, sous vide, roast, grill, bake, dehydrate, make yogurt, proof, and keep warm.
• Energy efficient and quiet.

Things to keep in mind

• It's huge. I don't have a lot of bench space and had to make some compromises.

Final take

I originally purchased this appliance with the intention of using the slow cooker since I can prepare things earlier in the day and have food ready by dinner time. However, I'm impressed by the pressure cooker functionality. Last night I made a delicious vegetable soup in just 10 minutes and the night before, soft and tender lamb shanks that only took 30 minutes to cook.

If you're like me and not a fan of spending too much time in the kitchen, this appliance may be worth checking out. ​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Air Fryer Salmon with Lemony Noodles & Mushrooms Here's a simple and tasty recipe for a balanced dinner rich in omega-3 and antioxidants. Serve with your preferred veggies or salad to boost the fibre even further.

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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