💡 Fuel For Thought

The science (and art) behind world-class backyard ultra fuelling

The Backyard Ultra World Championships are underway, and I’m working with four Intenseathletes competing among the best endurance runners on the planet.

Each of these athletes has their own physiology, mindset, and strategy, yet when you look closely at their race plans, there’s a clear pattern. Their nutrition approaches may be unique in detail, but they’re built on the same core principles. And these lessons apply to any endurance athlete aiming to go the distance.

1️⃣ Nutrition isn’t an afterthought, it’s part of the race strategy.​
They treat fuelling as seriously as pacing or sleep. Every bite and sip has a purpose.

2️⃣ They have a plan for every single hour.​
Yes, even 120+ hours in. Their plans cover when and what to eat or drink, ensuring consistency and removing decision fatigue.

3️⃣ Carbohydrate is the anchor.​
It’s the main nutrient we monitor, but we’re also tracking calories, sodium, and protein to keep energy steady and prevent muscle breakdown.

4️⃣ Enjoyment matters.​
They eat foods they genuinely like and tolerate well, because even the best fuel is useless if you can’t get it down on hour 80.

5️⃣ Their nutrition fits around their strategy.​
Fuel timing aligns with pace, gear changes, and sleep breaks, because nutrition doesn’t exist in isolation.

Four athletes, one goal: to be the last one standing.

Each plan is completely unique, yet built on the same foundation: intentional, adaptable, and athlete-centred fuelling.

The best ultra nutrition plans blend science with personalisation. Start by knowing your needs, planning your fuel, and adjusting as you go.

🚀 Endurance Highlights

1️⃣ The risks of underfuelling in ultra-endurance sport

Ultra-endurance sports demand high training volumes and energy needs. This combination can increase the risk of Relative Energy Deficiency in Sport (REDs), a condition where energy intake doesn’t meet the body’s needs for health and performance. This new review examined 16 studies exploring REDs among ultra-endurance athletes and the findings were striking: up to 65% of ultra-endurance athletes may be at risk of REDs.

Athletes often reported body image pressures, perfectionism, and a belief that being lighter leads to better performance. Many described restrictive eating and excessive exercise as forms of control or punishment, even when aware of the health consequences.

REDs isn’t just about not eating enough, it’s about the beliefs and habits that drive those choices. Fuelling with purpose means understanding that your body’s needs change with training load and intensity, and that true performance comes from nourishing your body, not limiting it.

2️⃣ Supplements vs. real food: What 10 sports nutrition experts agreed on

At this year’s American College of Sports Medicine Annual Meeting, ten leading sports nutrition experts came together to answer a simple but powerful question: Can everyday foods replace ergogenic supplements and commercial sports products?

The experts examined questions like whether honey or applesauce can replace carbohydrate gels, if coconut water works as well as a sports drink, whether vegetarians really need to supplement carnitine or beta-alanine, and if dairy foods before exercise can protect bone health. Each topic was discussed in depth, weighing the evidence and translating it into practical takeaways for athletes.

If you’re curious about the verdicts, which myths were busted, confirmed, or left plausible, check out the full list of all 10 questions and expert answers from this year’s ACSM PINES session. It’s a great read for anyone who wants to see how science continues to evolve in the world of performance nutrition.

🕵🏻‍♀️ Retail Finds*

This week's product review: Milo Energy Dairy Snack

Finding high carbohydrate everyday foods that are also palatable can be challenging. These food pouches have been a popular ultra-fuel among some my clients

Features & benefits

• Facts per pouch: 181 kcal, 212.8g carb, 6.6g protein, 6.6g fat, 98mg sodium
• Tasty and easy to eat
• The screw cap makes it easy to carry
• Cheaper than a gel ($2.80 AUD per pouch)

Things to keep in mind

• Requires refrigeration
• Not suitable if lactose intolerant

Final take

This can be a great option for ultra-athletes looking to incorporate more variety as part of their fuelling plan. Given it's carb-density, it can also be suitable as a pre or post-run snack. ​​​​​​​​

👩🏻‍🍳 Kitchen Creations

Download the recipe​

Pecan & cranberry shredded chicken salad If you're a fan of sweet and savoury mixes you probably are going to love this salad. Enjoy with some bread to boost the carbohydrate and make it more balanced.

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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