🚀 Endurance highlights

1️⃣ Sticky science: How honey might help your muscles recover 🍯

​This study looked at whether honey could help reduce muscle inflammation caused by overtraining. Over six weeks, 42 military graduates went through tough physical training. They were split into two groups: one took a honey supplement daily, and the other had a placebo. The researchers measured markers of muscle inflammation before and after the trial, including C-reactive protein (CRP) and creatine kinase (CK), which indicate muscle stress and damage.

The results showed that the group taking honey had lower increases in these markers, suggesting honey may have protective effects against muscle inflammation and overtraining-related stress.

While this study suggests honey could support recovery, more research is needed to confirm these benefits for endurance athletes. It's also important to note that the increased carbohydrate and calorie intake may also influence the reported effects in the honey group, as the placebo solution contained a noncaloric sweetener (aspartame). Still, it adds to the growing interest in using natural foods to aid recovery and long-term training success.

2️⃣ Taurine and thermoregulation: A potential supplement for coping in the heat

There's no doubt that training or racing in the heat is harder. One of the biggest challenges is that our bodies must work harder to regulate core temperature since exercise itself also generates heat. This study explored whether taurine supplementation could enhance the body's ability to cool down by improving sweating efficiency and heat dissipation.​

The study found that taking taurine (50 mg/kg of body weight) for eight days increased whole-body sweat loss, local sweat rate, and sweat gland activation. This led to better evaporative cooling and reduced heat storage, ultimately delaying the point at which the body could no longer effectively compensate for rising temperatures.

While core temperature did not significantly change between taurine and placebo conditions, the increased sweating response and improved heat tolerance suggest that taurine could be a useful strategy for athletes training or competing in hot conditions.

3️⃣ From carbs to bicarbonate: Breaking down the latest sports nutrition insights

I had the chance to attend the 10 Questions/10 Experts session at the ACSM Annual Meeting in Boston last year, a rapid-fire discussion where leading sports nutrition researchers tackled some of the hottest topics ahead of the Paris Olympics. The session covered key areas like carbohydrate intake for Olympic cyclists, the potential benefits of bicarbonate hydrogel for marathoners, hydration strategies, the role of placebo effects in performance, and whether female athletes should adjust their training based on their menstrual cycle.

One of the most debated topics was whether consuming over 100g of carbohydrates per hour is beneficial for endurance athletes. While research supports high-carb fueling strategies, individual tolerance and gut training play a crucial role. Another intriguing discussion focused on bicarbonate supplementation, with new hydrogel formulations potentially offering buffering benefits without the usual gastrointestinal distress. Other topics included the effectiveness of collagen for tendon health, hydration markers for basketball performance, and the ethics of using weight loss medications like GLP-1 agonists for making weight in combat sports.

It was an engaging session filled with evidence-based insights and myth-busting discussions. If you're curious about these cutting-edge topics and how they apply to endurance performance, this recap provides a great overview of what the experts had to say and their verdict on each strategy. ​

🕵🏻‍♀️ Retail finds*

This week's product review: Nerds Gummy Clusters

Energy gels and carbohydrate drinks are not the only way to get quick carbohydrates. My client Rene recently recommended these gummies and I knew I had to try them.

Features & benefits

• Facts per serving (30g /16-20 pieces): 24g carb, 34mg sodium & 100 kcal.
• Sweet and citric taste
• Crunchy texture
• Very small (approx 8mm in diameter)

Things to keep in mind

• Not practical as main carbohydrate option

Final take

These gummies can be a fun addition to your race or training nutrition. They can be good to fill in the gaps when needing a few extra grams of carbohydrate to meet your hourly targets.

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👩🏻‍🍳 Kitchen creations

​Download the recipe​​​

Berry Banana Oatmeal It's been hard to find eggs recently. This recipe can be a great option if you're looking at egg-free ways to boost your morning protein intake. I deliberately chose a recipe without protein powder to offer you a different alternative.​​

🏃🏻‍♂️ 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.

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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