💡 Fuel For Thought

WA Running Podcast: Marathon prep myths, mistakes and must-dos

In the lastest episode of the WA Running Podcast, I joined hosts Simon and Chris alongside Perth runners Nita Traeger and Matt “Smithie” Smith who are preparing for the upcoming Perth Running Festival. We dove into what really goes into race prep beyond the kilometers: how daily nutrition, training fuel, and recovery strategies shape performance on the big day.

I shared practical insights on why fuelling is about more than just race-day gels, how to adapt meals around busy schedules, and why gut training with carbs in training is non-negotiable if you want to run your fastest marathon. Nita and Matt added their own perspectives as athletes juggling family, training load, and race-day nerves, making for a really fun and honest conversation about what it takes to show up ready on the start line.

​Follow this link to listen to the whole episode, it’s packed with strategies and stories that will inspire your own build-up for your next race.

🚀 Endurance Highlights

1️⃣ Your carb strategy matters even more when racing in the heat 🥵

There’s no doubt that racing in the heat places a bigger toll on the body. This new systematic review and meta-analysis pulled together 51 studies to understand how heat stress and dehydration affect carbohydrate use during endurance exercise.

The findings were clear: in hot conditions, athletes rely more heavily on carbohydrate metabolism, with higher rates of glycogen use and carbohydrate oxidation compared to cooler environments. Dehydration adds another layer, further increasing carbohydrate use, especially when combined with heat stress.

This means that racing in hot conditions can deplete carbohydrate stores faster, making fuelling strategies even more critical. The irony is that fuelling in warmer conditions is often more challenging. If you’re preparing for a race in the heat, then heat acclimatisation, gut training, and carefully planning and practising your fuel and fluid strategy will be crucial to staying ahead of the game.

2️⃣ Colon cancer and runners: Separating scary headlines from science

A recent New York Times article linking a higher incidence of colon cancer among runners has stirred the running community. In this follow-up piece for Outside Magazine, Alex Hutchinson unpacks the research and helps put it into context. The preliminary study, presented by the Inova Schar Cancer Institute, found that 42 out of 100 marathoners and ultramarathoners aged 35–50 had colon polyps, 15 of which were advanced pre-cancerous growths. While concerning, the study has major limitations: it lacked a control group, hasn’t been peer-reviewed, and may have attracted volunteers already worried about their gut health.

Zooming out, decades of research consistently show that higher aerobic fitness and regular exercise are linked to lower colon cancer risk. Large studies in Sweden, the U.S., and pooled global data all point in the same direction: fitter and more active individuals have significantly fewer cases of colon cancer. The question now is whether extreme endurance training creates unique risks not seen in general populations, or whether the recent findings are simply a statistical anomaly.

For now, Hutchinson’s advice is twofold: keep perspective and stay proactive. The overall health benefits of running vastly outweigh the potential risks, especially compared to not exercising at all. But it’s also wise to take colon health seriously: the American Cancer Society recommends routine screenings starting at age 45.

🕵🏻‍♀️ Retail Finds*

This week's product review: UnTapped Maple Syrup Energy Gel =

Looks like maple syrup has been trending hard this year, a couple of months ago I shared my review on SAP Maple Movement and this weekend I got to try this other brand during my run.

Features & benefits

• Facts per gel: 100 calories, 26g carbohydrate, 0g protein, 0g fat, 25 mg sodium.
• Maple syrup and nothing else.
• Conveniently packed to take on the run.
• Runny and easy to consume.
• Low FODMAP

Things to keep in mind

• Sweet.
• You can buy a 250ml maple syrup bottle for the price of two gels.

Final take

These gels can be a good alternative for runners looking for a more natural fuel or FODMAP-friendly alternatives. This and other brands are releasing varieties with other flavours and more electrolytes that I'm hoping to try to soon.

In the meantime, carrying maply syrup in a small flask can be a budget-friendly alternative. ​​​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Sheet Pan Smoky Chicken, Sweet Potato & Green Beans All in one recipes are my favourite. This nice and simple recipe is great for meal-prepping. You can double the sweet potato or enjoy with your preferred grain to boost the carbs.

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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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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