💡 Fuel For Thought

The Norwegian Fuelling Method

If you watched the Ironman World Championship this weekend, you’ll know the Norwegians just pulled off something remarkable, a clean podium sweep, with all three top spots going to Norway and Casper Stornes crowned 2025 Ironman World Champion. Behind that performance isn’t just talent and training, but a willingness to push the boundaries of sports science, especially when it comes to nutrition.

In a recent podcast episode, Olav Aleksander Bu (the mind behind the Norwegian triathlon machine) breaks down how his athletes are experimenting with carbohydrate intake at levels once thought impossible. We’re not talking 90–120 g/hour. We’re talking tests at 300 g/hour 🤯. The key isn’t just shoveling in sugar, but systematically training the gut, monitoring oxidation rates, and proving that the body can adapt far beyond the old textbook numbers.

Olav - Nutritional Periodisa... Jul 24 · The Norwegian Method Pod... 61:54   ​

Olav also makes a point that may ruffle feathers: his athletes don’t need fasted training to promote fat oxidation. With their approach, the right blend of training stress and high-carb fuelling achieves adaptations without the trade-offs of underfuelling. It’s a prime example of how a deeply scientific, evidence-driven mindset can change what we believe is possible in endurance sport.

If you like geeking out on nutrition and performance, this episode is worth a listen. It’s not about “clean eating” or chasing trends, it’s about using science and experimentation to fuel at the very limits of human performance.

🚀 Endurance Highlights

1️⃣ Why it's harder to 💩 when you're away from home

It’s possible that runners talk about poop a bit more than the average population. Yet, it’s still a topic many prefer to avoid. Even though this TED Talk is now 8 years old, Giulia Enders does a brilliant job at breaking down the surprisingly charming science of the gut. She takes something most people find awkward or even embarrassing and explains it with humor, clarity, and respect for just how important it is to our overall health.

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Enders explains how digestion works, why we shouldn’t be ashamed of normal bodily functions, and how our gut communicates with the brain in ways that affect everything from mood to performance. It’s a fascinating, easy-to-watch reminder that understanding and supporting your gut isn’t just about avoiding GI issues on the run, it’s about building a stronger foundation for health and resilience.

Overall, this 13 min video is a fun introduction to help you better understand your gut and its valuable contribution beyond digestive health.

2️⃣ Recent findings on carb intake and glycogen replenishment

In your body, glycogen stores are considered your premium fuel tank. They’re found in two main places: your liver (a smaller tank) and your muscles (a much bigger one). This new study tested how quickly these tanks refill after a glycogen-depleting protocol (just over 2 hours of intense cycling) when athletes consumed a very high carbohydrate intake of 10 g/kg body mass over 12 hours.

The results showed that liver glycogen could be fully restored within just 6 hours when carbs were provided at 1.2 g/kg/h in the form of sucrose drinks, even surpassing pre-exercise levels. Muscle glycogen, however, told a different story. Despite the same high carbohydrate intake, muscle stores only returned to about 70% of pre-exercise values after 12 hours, and full replenishment would likely take closer to 24 hours.

There are a few messages to take from these findings:

• It doesn’t take much more than a couple of hours of hard work to significantly deplete your glycogen stores.
• Your liver can bounce back quickly with enough carbs, but muscles need more time.
• For athletes in multi-day events or heavy training blocks, this means pairing high carb intake with adequate recovery time is essential for full replenishment.

🕵🏻‍♀️ Retail Finds*

This week's product review: Tailwind Endurance Fuel

I don't have data but also no doubts that this sports drink brand is probably the most popular among ultra-runners.

Features & benefits

• Facts per serve (27g): 100 calories, 25g carbohydrate, 0g protein, 0g fat, 310 mg sodium
• Several flavours available
• Not too sweet
• Easy to dilute

Things to keep in mind

• Other brands like Trail Brew share a similar nutrition profile
• Their website claims "no digestion is needed" - This is wrong, your gut still needs to digest this product.

Final take

It is convenient to carry all your nutrition needs in one bottle. However relying too heavily on carb-drinks can increase the likelihood of flavour fatigue and stomach upset during races spanning longer than 24 hours. ​​​​​​​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Blended quinoa porridge with strawberries If you're after a different pre-training snack, this quinoa porridge might be what you're looking for. Especially if you want gluten-free & gut-friendly alternatives.

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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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