I enable endurance athletes to overcome lack of energy and gut upset so that they can fuel their bodies with confidence and race to their full potential. Subscribe to my weekly 'Fuelling with Purpose' newsletter to receive endurance nutrition insights directly in your inbox.
Fuelling With Purpose — 2 December 2025
💡 Fuel For ThoughtFrom weight loss to performance gains: My conversation with Jimmy RunsA couple of weeks ago, I sat down with runner and YouTuber Jimmy Runs to unpack his current diet and dive into a topic so many endurance athletes wrestle with: the belief that getting lighter automatically means getting faster. Jimmy is chasing a 2:34 marathon and, like many driven athletes, believed that dropping weight was a key piece of the process. What unfolded in our conversation was a deeper look at why weight is such a tempting target and why it can so easily steer athletes away from the very thing that actually improves performance: high-quality training supported by intentional fuelling. Our conversation quickly shifted from “How do I lose this weight?” to “How do I fuel in a way that lets my body adapt, stay healthy, and actually perform?” We talked about why chasing a number on a scale can backfire, how underfuelling quietly erodes training quality, and why the body tends to find its “happy place” when you support it rather than shrink it. Jimmy also opened up about his struggles with cravings, low mood, and binge episodes. And I really appreciated how open he was to reflecting, adjusting, and leaning into the bigger picture. If you have ever thought, “Maybe I’d be faster if I were just lighter,” this conversation is worth your time. It’s honest, practical, and packed with insights on how to fuel for performance without falling into the weight-loss trap. And most importantly, it reinforces a philosophy I stand by: Performance first. Weight follows training, not the other way around. 🚀 Endurance Highlights1️⃣ Why nutrition should be part of your training planThis new UCI-commissioned paper highlights a major shift in how we should think about sports nutrition. Instead of seeing food purely as fuel, the authors argue that nutrition should be treated as a training tool, something that actively shapes physiological adaptation, recovery, and long-term performance resilience. The review explains how different nutritional strategies influence the signals that drive adaptation. High-carb availability supports quality and intensity, while low-carb sessions can enhance mitochondrial and fat-oxidation adaptations when used sparingly and strategically. Adequate protein throughout the day boosts muscle repair and remodeling, while energy availability remains the foundation for hormonal health and long-term progress. Nutrition isn’t something you “add on” to training, it is part of training. Matching your fuel to the purpose of each session helps you train harder when it matters, adapt better when needed, and stay healthy across your whole season. 2️⃣ Oxidative stress, muscle damage, and the role of antioxidantsOxidative stress happens when training produces more reactive oxygen and nitrogen species than the body can clear. At low levels, these molecules are essential, they help trigger training adaptations like stronger mitochondria and improved antioxidant defenses. But when levels get too high (for example, during very intense or prolonged sessions), they contribute to muscle damage, fatigue, and slower recovery. Across 26 randomized controlled trials, this review found that antioxidant supplements didn’t consistently improve most oxidative-stress markers, nor did they enhance the body’s own antioxidant enzymes. But they did show two measurable benefits: lower post-exercise lactate and reduced creatine kinase (a marker of muscle damage). This suggests antioxidants may help some athletes feel less fatigued and recover slightly faster after hard sessions, though results varied widely across studies, athletes, and supplement types. Oxidative stress isn’t the enemy, it’s part of how your body adapts and gets stronger. It’s also worth remembering that antioxidants don’t just come in supplement form, they’re naturally abundant in foods like berries, leafy greens, nuts, seeds, colourful vegetables, and whole grains. Focusing on a nutrient-dense diet alongside good fuelling habits will offer far more benefits than relying on antioxidant supplements alone. 🕵🏻♀️ Retail Finds*This week's product review: Skratch Labs Energy BarEnergy bars can be a convenient inclusion to your training or race fuel plan. Features & benefits
Things to keep in mind
Final take This energy bar can be suitable as a pre-training snack or as a snack in between multiple sessions. While the low-fat, high-carb profile makes it suitable for races, its dryness may make it harder to tolerate during warmer events. *Special thanks to my client Kristina from Coast To Mountain Running , who sent me a package with a wide range of products to review, including these samples. 👩🏻🍳 Kitchen CreationsI'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. I personally read and answer your email replies. PLUS whenever you’re ready, here are 3 ways I can help you optimise your performance:
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Gaby Villa
I enable endurance athletes to overcome lack of energy and gut upset so that they can fuel their bodies with confidence and race to their full potential. Subscribe to my weekly 'Fuelling with Purpose' newsletter to receive endurance nutrition insights directly in your inbox.
💡 Fuel For Thought You don't need podium goals to take your fuelling seriously I’ve seen so many runners quietly carry this belief: “I’m not fast enough to take my nutrition seriously.” Maybe you’ve felt it too, that little voice saying only podium-chasers get to focus on fuelling, while the rest of us should just “tough it out” and be grateful to finish. But nutrition isn’t a luxury reserved for the “serious” athlete; it’s the foundation that helps every runner enjoy the sport more. Think...
💡 Fuel For Thought Your fuelling strategy isn't a brand name When I ask athletes about their race-day nutrition strategy, many answer with a brand name: “I used X gels,” or “I tried X drink.” Unfortunately, products aren’t strategies. And when it comes to ultra-endurance, no single gel, bar, or bottle can cover everything your body needs over hours (or days) on your feet. That’s why so many nutrition plans fall apart, not because you picked the “wrong” product, but because you were relying on...
💡 Fuel For Thought Why endurance isn't about picking a fuel side At some point, every endurance athlete has wondered: Should I be burning carbs or fat? It’s easy to fall into the “either/or” mindset, especially when social media is full of polarised takes. But endurance performance isn’t about choosing sides. It’s about understanding how both fuels work together. Carbohydrates are your body’s fast fuel. They deliver energy quickly when the pace picks up: climbing a hill, chasing a PR, or...