📢 Exciting Announcement: Free Masterclass Alert! I’m hosting a brand-new FREE masterclass, and I’d love for you to join me! 💡 Unstoppable Endurance: The Proven Nutrition Strategy for Success​ 📅 Two live sessions to choose from:​ 📍 Tuesday, February 25 @ 9:00 AM AWST 📍 Wednesday, February 26 @ 5:30 PM AWST If you’re ready to fuel smarter, eliminate gut issues, and perform at your peak, this masterclass is for you! I’ll be breaking down the exact strategies my clients use to fuel with confidence, avoid energy crashes, and execute strong races. Secure your spot here I can’t wait to see you there! 🚀

🚀 Endurance highlights

1️⃣ Breaking down energy gels in just 10 min

My friend and running Youtuber, Sota Maehara, recently moved to Perth, and last Friday, we took the opportunity to get together and record a couple of YouTube videos on everything you need to know about energy gels and how best to use them. Check it out here:

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2️⃣ Muscle cramps: Myths and prevention strategies

Muscle cramps are frustrating, not just for athletes who experience them but also for researchers trying to understand their causes and solutions. This article breaks down some of the most common myths about muscle cramps and what the latest science suggests about preventing them.​

One key takeaway is that muscle cramps are likely due to a combination of factors, including fatigue, neuromuscular excitability, and even an individual’s personal history of cramping. Studies suggest that pushing beyond one’s usual limits, particularly at a higher intensity than usual, can trigger cramps—explaining why they often strike later in races.

So what can you do? Tracking your personal cramp patterns through a diary can help identify trends and potential triggers. Stretching and adjusting pacing strategies may help prevent them while ensuring adequate conditioning for race-day demands.

The key is a personalised approach, understanding your body’s response and adjusting accordingly.

3️⃣ The key role of nutrition in staying healthy and strong

While physical activity is essential for overall health, intense training can put stress on the immune system, increasing susceptibility to illness. This article summarises nutrition's key role in supporting immune function and helping athletes maintain consistent training and recovery.​

Key strategies include ensuring adequate carbohydrate intake to prevent excessive immune suppression, consuming high-quality protein to support immune cell function, and incorporating healthy fats like omega-3s to help regulate inflammation. Essential micronutrients such as vitamin D, zinc, and iron also play a crucial role in immune resilience, and maintaining proper hydration is key to supporting the overall immune defence.

Overall, aligning your nutrition to your training demands is not only a key factor in improving your performance, but it's also critical for keeping you stronger and healthier throughout your training cycle.​​

🕵🏻‍♀️ Retail finds*

This week's product review: Bix's The Big 40 Gel

I've been keen to try this energy gel for a while. Here are my thoughts now that I've finally checked it out.

Features & benefits

• Facts per gel: 160 calories, 40g carbohydrate, 200mg sodium.
• 1:0.8 glucose to fructose ratio.
• Liquid texture, not gooey.
• $0.11 per gram of carb ($13.50 AUD for 3 gels)
• Western Australian own.

Things to keep in mind

• Slightly sweet.
• Has more sodium than most energy gels.

Final take

These energy gels can be a great option for those targeting a higher hourly carbohydrate intake. They are a suitable option for situations where relying solely on energy gels for nutrition is more convenient (e.g. marathon road racing). ​​

👩🏻‍🍳 Kitchen creations

​Download the recipe​​​

Chicken fajitas with cashew sour cream I love how easy and delicious this recipe is. The cashew sour cream is fantastic for changing things up a bit while incorporating healthy fats into your diet. I recommend enjoying this with corn tortillas to make it a complete, balanced and tasty meal.

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. Don’t miss your chance to fuel smarter, race stronger, and train with confidence. Join my free masterclass and learn how!​