💡 Fuel For Thought

Why heat changes your fuelling needs and what to do about it

Training or racing in the heat places extra stress on the body. More blood is diverted to the skin to help you cool down, sweat rates increase, and your body leans more heavily on carbohydrate (glycogen) to keep you moving.

Being mindful of this can make the difference between adapting well and digging a hole you don’t need. With that in mind, here are my key nutrition considerations when training or racing in the heat:

1. First, start the session well hydrated. This gives your body the best chance to regulate temperature. Once you’re already behind, it’s very hard to catch up in the heat.
2. Have fluids with you for all training sessions. Fluid needs are higher in hot conditions, and having water or a sports drink on hand makes it much easier to stay ahead rather than playing catch-up later.
3. Electrolytes matter before, during, and after. Sodium helps your body retain the fluid you drink and supports nerve and muscle function.
4. Fuel becomes even more important. Heat increases glycogen use, so when training or racing for 60 minutes or longer, aim to consume carbohydrates throughout the session.
5. Afterwards, rehydrate with intention. A useful guideline is to replace about 1.5 times your fluid losses over the next few hours, along with sodium and carbohydrates to support absorption and recovery.

Hot weather demands respect. Fuel and hydrate with purpose, listen to your body, and stay sun smart out there.

🚀 Endurance Highlights

1️⃣ Nutrition, menstrual health and performance in elite female trail runners

For many years, women have been underrepresented in sports science research, and female-specific factors like energy availability and menstrual health have often been overlooked. This study helps close that gap by examining how nutrition, body composition, menstrual health, and performance interact in elite female trail runners, a group at high risk of underfuelling due to the demands of their sport.

The key finding was concerning: close to 95% of athletes in the study had low energy availability, regardless of whether they had a regular menstrual cycle. Menstrual irregularities did not directly predict performance outcomes, but nutritional patterns did. Athletes who consumed more total energy and complex carbohydrates tended to perform better, while higher intakes of simple sugars were associated with poorer performance. Intakes of key nutrients, such as calcium and iron, were consistently below recommendations, raising concerns about long-term bone health, recovery, and resilience.

Overall, the study reinforces that health and performance go hand in hand. Neither menstrual disruption nor extreme leanness provided a performance advantage. Instead, adequate fuelling, especially sufficient energy and quality carbohydrates, remains central to both performance and long-term wellbeing for female endurance athletes.

2️⃣ Exploring the high-carb revolution in elite cycling

Cycling has often led the way in exploring and adopting new performance advancements. This narrative review examines one of the most significant recent shifts in the professional peloton: the move toward very high carbohydrate intakes during racing and training, often ≥100 g per hour. Modern cycling performance increasingly relies on maximising carbohydrate availability to support power output, decision-making, and repeated high-intensity efforts.

The review outlines how higher carbohydrate intakes help riders sustain higher workloads, delay fatigue, and recover more effectively during long and demanding stages. Advances in fuelling products and deliberate gut training have made these high intakes more tolerable and practical than in the past. Importantly, this approach didn’t emerge overnight. It reflects years of experimentation, individualisation, and practice within professional teams.

While ≥100 g/h isn’t appropriate or necessary for every athlete, the shift seen in elite cycling challenges outdated fears around carbohydrate intake and highlights the value of personalised, well-practised fuelling strategies to unlock performance.

🕵🏻‍♀️ Retail Finds*

This week's product review: Coles Fruit Flavoured Rainbow Sticks

Shoutout to Aaron Young for bringing these carb-dense snacks to my attention.

Features & benefits

• Facts per stick (20g): 80 kcal, 17.2 g carb, 0.4 g protein, 0.9 g fat and 12 mg sodium
• Fruit-based
• Budget-friendly (24 for $5)
• Soft and easy to chew

Things to keep in mind

• Not fructose-, gluten- or milk-free
• Only available at Coles (Woolworths Fruit Bars are slightly similar).

Final take

These rainbow sticks can be a convenient and budget-friendly addition to both your training and races, supporting a bit more variety. ​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Baked Chicken & Rice with Veggies I love how convenient one-pot recipes can be. This option is nice and balanced and can be great for meal-prepping or a busy weeknight.

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Happy fuelling!

Gaby | Endurance Nutrition Specialist

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🏃🏻‍♂️ 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.