💡 Fuel For Thought

Promising doesn't always mean appropriate

Last week I shared a recent paper on the potential performance benefits of ashwagandha, and shortly afterwards a newsletter reader contacted me to highlight that ashwagandha may increase testosterone levels, which means it may be unsuitable for people with hormone-sensitive prostate cancer.

Coincidentally, that same week I ran a supplement session with clients, where we reviewed popular supplements and discussed how potential benefits are only one part of the decision, alongside safety, interactions, and individual health context.

Those conversations were a useful reminder of how easily we can focus on “Could this improve my performance?” without first asking some equally important questions:

Is it safe for me? Is the evidence strong enough to justify taking it? Do I actually need it? Could it interact with any medications or supplements I’m already taking?

Supplements can feel harmless because they're readily available, often labelled as “natural”, and don't require a prescription. But natural doesn't automatically mean risk-free. Supplements can cause side effects, interact with medications, or offer benefits in one area while creating risks in another, which is why health authorities recommend discussing their use with a qualified health professional.

So before adding the latest promising powder, capsule or herb to your nutrition strategy, pause and ask what problem you're actually trying to solve, and whether that supplement is both useful and safe for you.

A supplement should have a tailored purpose, not just a promise.

🚀 Endurance Highlights

1️⃣ Rehabilitation nutrition for tendon and ligament injuries

While rehabilitation loading remains the main driver for tendon and ligament injury recovery, nutrition can help create the environment needed for tissue repair and rebuilding. This recent narrative review examined evidence on nutritional strategies to support tendon and ligament rehabilitation.​

The strongest message was also the simplest: eating enough should come before adding supplements. Adequate energy availability and protein intake were identified as foundational for tissue repair, muscle preservation, and tolerance to progressively greater rehabilitation loads. Deliberately cutting food intake because training volume has dropped may therefore work against recovery, particularly if it contributes to low energy availability.

Collagen or gelatin with vitamin C before tendon- or ligament-loading sessions may provide additional support for collagen remodelling, while creatine may help preserve muscle during periods of reduced loading. However, the evidence for these strategies is less well established, and we still don't know whether they meaningfully shorten return-to-sport time or reduce reinjury risk, so they should complement adequate fuelling and a well-structured rehabilitation program.

2️⃣ Beetroot juice and VO2Max: Does training status matter?

Beetroot juice is one of the few supplements with reasonably well-established benefits for endurance performance, but those benefits may not be the same for every athlete. A new systematic review and meta-analysis brought together 38 placebo-controlled studies involving 703 participants to examine specifically whether beetroot juice supplementation improves VO₂max or VO₂peak.

Overall, beetroot juice produced a small improvement in maximal aerobic capacity, but training status appeared to matter. The effect was greatest in recreationally active participants, smaller in moderately trained athletes, and not statistically significant in highly trained or elite athletes. Importantly, only six studies included highly trained athletes, so this doesn’t prove that beetroot juice has no benefit for them; it simply means the evidence is currently less convincing.

The most consistent results were seen with 400-800 mg of nitrate, while taking beetroot juice for at least three consecutive days appeared slightly more effective than a single dose. However, the overall effect was modest and potentially inflated by publication bias, indicating that while ergogenic effects are real, they are likely small and context-dependent.

🕵🏻‍♀️ Retail Finds*

This week's product review: Primo Protein Ham vs Regular Ham

This "high protein" product has been ridiculed on social media, since ham is already a high-protein food. Let's see how it compares to its "regular" version.

Final take

While doubling the serving size was a cheeky move, the "protein" ham indeed has 3 more grams of protein per 100g. This is achieved by adding pork protein (the only ingredient that differs on the list). Surprisingly, the protein version is also cheaper per kg and per gram of protein. ​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Oatmeal Banana Muffins I recently made these muffins again and remember they can be a great snack. You can have them on their own, or pair them with milk or yogurt for more protein, or with your preferred fruit if you're after more energy.

I'm committed 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.