💡 Fuel For Thought

What if "clean eating" is getting in the way of better fuelling?

This morning, I saw a Facebook post from someone asking for advice on carbohydrate loading. They were struggling to reach the recommended 10 g of carbohydrate per kilogram of body weight per day and finished with: “I need to up the carbs… but good clean carbs, not junk.”

That last line stuck with me.

When carbohydrate needs are very high, relying only on bulky, high-fibre, minimally processed foods can make the job unnecessarily difficult. The volume becomes enormous, your digestive system has to work overtime, and you may arrive at the start line feeling bloated, uncomfortable or unable to finish your meals. In this situation, lower-fibre cereals, white bread, juice, jam, sports drinks, and, yes, foods containing sugar are not “bad” choices. They are useful tools for a specific performance goal.

I could explain the mechanics of carbohydrate loading, but the deeper issue is the belief that some foods are inherently more worthy than others. When every choice is filtered through the question, “Is this food clean?”, we can lose sight of the more important question: “Does this food meet my needs right now?”

Perhaps we need to move away from clean eating and towards rich eating.

Rich eating is not about making every meal richer in calories or adding more of everything. It is about making food richer in purpose. Before asking, “What makes this food bad?”, ask: “What would make this food better for my needs?”

Sometimes that means adding protein to support recovery. Sometimes it means adding colour and fibre. And sometimes, particularly before a race or during a demanding training block, it means choosing foods that are easy to digest, carbohydrate-rich and convenient.

Good nutrition is not about choosing the “best” food on paper. It is about choosing what works for you in real life.

🚀 Endurance Highlights

1️⃣ Nutrition planning and race reality at Marathon des Sables

Marathon des Sables is widely considered the toughest footrace on Earth, with 250 km across the Moroccan desert over six days, in temperatures above 40°C, and athletes carrying all their own food. This recent qualitative study followed five runners through preparation, racing and recovery to understand how their fuelling plans held up.

All interviewed athletes relied on lightweight, energy-dense options such as freeze-dried meals, bars, gels, and powdered drinks, and most had trialled them in training. Despite that preparation, three of the five experienced gastrointestinal symptoms severe enough to affect performance, from constipation to appetite loss, nausea and vomiting. One participant withdrew from the race after nausea, dizziness and suspected heat stroke.

What stands out is how quickly plans unravelled once symptoms began. Appetite loss, food monotony and repetitive flavours pushed athletes away from their intended intake. The researchers noted that these nutritional problems were intertwined with fatigue, low mood, and, in some cases, decisions to stop. This study is a reminder that in extreme heat, the plan is only ever the starting point; having a backup plan and being ready to pivot matters just as much.

2️⃣ Polyphenols and endurance performance

Most conversations about food and performance stop at carbohydrate, protein and micronutrients. But food contains many other compounds that may influence how the body performs and recovers.

Polyphenols are a diverse group of bioactive compounds found mainly in plant foods, including berries, cherries, pomegranates, cocoa, tea, coffee, herbs and spices. A new review in Experimental Physiology explored how they may support exercise performance and recovery. ​

The authors examined four popular sources. Blackcurrants had the strongest evidence for performance benefits, with cherries being strongest for recovery. Pomegranate showed some benefit for performance but not recovery, while curcumin showed the reverse, some support for recovery, particularly muscle soreness, but little for performance. Proposed mechanisms include improved muscle blood flow, dampened inflammation, and increased fat oxidation.

The practical takeaway is that nutrition offers benefits that cannot always be captured by counting calories or macros. Adding variety in colours, flavours and plant foods also exposes the body to a wider range of nutrients and bioactive compounds.

🕵🏻‍♀️ Retail Finds*

This week's product review: Chobani Greek Yogurt vs Farmers Union Greek Style Yogurt

I've been comparing products vs food lately. Let's see how these two yogurt brands compare.

Final take

Greek yogurt is often thought of as a high-protein choice, but the amount of protein can vary considerably between products. In this comparison, the difference largely comes down to Greek yogurt versus Greek-style yogurt.

Chobani is strained to remove some of the liquid whey, which concentrates the protein and creates its thick texture. Farmers Union Greek Style yoghurt achieves its rich, creamy texture differently, with a higher fat content contributing to its flavour and mouthfeel.

This means Chobani may be the more useful choice when increasing protein is the priority, while Farmers Union may appeal more to those who prefer a creamier taste. ​​​​​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

No-bake energy bars If you're after a homemade, carb-dense snack, look no further. These bars are delicious and very easy to make with 40g carb per bar.

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Happy fuelling!

Gaby | Endurance Nutrition Specialist

🏃🏻‍♂️ 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.