💡 Fuel For Thought

Nutrition lessons from the Backyard Ultra World Team Championship

I'm currently in Wollongong supporting runners competing at the Backyard Ultra World Team Championship.

It's been a privilege to support the athletes I work with directly, while also observing how differently runners approach the same challenge. One thing that particularly stands out is the team spirit and how competing for something greater than yourself can shape what athletes are capable of.

From a nutrition perspective, there are three principles at the heart of what we're trying to achieve:

1. Consistency. This is the foundation of any successful backyard ultra fuelling strategy. Keeping energy coming in regularly, in a way that's sustainable, reliable and manageable over time.

2. Flexibility. A nutrition plan is incredibly valuable, but it's not set in stone. Weather conditions, time spent on course, limited time in the chair, appetite, and gut tolerance can all influence an athlete's ability to fuel. Having alternatives and knowing when to adjust can make all the difference between fuelling effectively and falling behind.

3. Preparation. Fuelling consistently and adapting confidently doesn't happen by chance. It's built through months of practising, testing different foods, understanding individual needs and learning what works when things get difficult.

And while we're seeing these principles tested at an extreme level here in Wollongong, they apply just as much to your next marathon, trail race or first ultra.

And that's exactly what we'll be exploring in next week's FREE live workshop!

On Thursday 29 October at 8 pm AEDT (5 pm AWST), I'm hosting Unstoppable Endurance: The Proven Nutrition Strategy for Success.

I'll walk you through the fuelling roadmap I use to help endurance athletes avoid common nutrition mistakes, develop a personalised strategy and fuel with greater confidence.

If you've ever struggled with bonking, gut issues or second-guessed your nutrition, I'd love for you to join me.

🚀 Endurance Highlights

1️⃣ Fuelling for ultra-endurance: My conversation with Michelle Frost

I recently joined Michelle Frost on the ZenRun Podcast for her series preparing runners for the 2027 Delirious WEST 100- and 200-mile events.

Episode 699 - Delirious West... Oct 13 · The ZenRUN Podcast 84:00   ​

We had a great conversation about how nutrition can make a difference not just on race day, but throughout the months of preparation leading up to it. We explored some of the most common mistakes I see endurance athletes make, why eating well doesn't necessarily mean fuelling well, and how to approach everything from everyday nutrition and recovery to carbohydrates, hydration, gut training and race-day strategies.

Although our conversation focused on Delirious WEST, the principles apply to anyone preparing for an endurance challenge, regardless of distance. If you're looking to get more out of your training and approach your next event with greater confidence, I encourage you to give this episode a listen!​

2️⃣ Bicarbonate energy gels and endurance performance

Although a wide range of energy gels is available, most contain similar ingredients. Recently, manufacturers have been exploring adding sodium bicarbonate to gels, combining carbohydrate fuelling with a supplement traditionally used to improve high-intensity performance. This study investigated whether this combination could help cyclists maintain performance after prolonged exercise.

Eleven trained cyclists completed two trials involving three hours of cycling, consuming 80 g of carbohydrate per hour, with or without 20 g of bicarbonate spread throughout. Adding bicarbonate improved power output by approximately 6% during a subsequent 12-minute time trial, but showed no significant benefit for shorter efforts.

Interestingly, participants reported minimal gut discomfort, although they found the bicarbonate gels less pleasant to consume. While promising for endurance events requiring intense efforts after several hours of exercise, the small sample and laboratory setting mean more research is needed before recommending this strategy.

🕵🏻‍♀️ Retail Finds*

This week's product review: Percy Pigs

These gummies are Jonathan Ash's favourite, so I knew I had to try them.

Features & benefits

• Facts per serve (4 pieces/34g): 120 kcal, 29 g carb, 0 g protein, 0 g fat and 0 mg sodium.
• Soft and light.
• Not too chewy

Things to keep in mind

• Only available at Coles
• $6 AUD for 170g

Final take

Even though they're more expensive than other supermarket gummies, they offer more carbs per dollar than sport-specific gummies, and the softer texture makes them convenient if you prefer less chewing. ​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Quinoa, Zucchini & Chickpea Chicken with Tahini Sauce Here's a complete, balanced option packed with protein, fibre, and different textures.

I'm committed to sending the most valuable endurance nutrition newsletter. I want to make sure that every piece of content you receive includes information that helps you on your journey toward achieving your personal best.

Happy fuelling!

Gaby | Endurance Nutrition Specialist

p.s. Confidence in your nutrition comes from having a strategy you've practised, tested and know how to adapt. That's exactly what I want to help you build. Join me next Thursday for my FREE live workshop and learn how to take the guesswork out of your fuelling.