💡 Fuel For Thought

How your mindset can shape your fuelling

I just arrived in Mexico, and as always, everything feels a bit different here, the pace, the routine, and of course, the food. When I’m home, my days are usually well structured, but here, life flows with more spontaneity... and a lot more tortillas.

A few years ago, that would’ve made me anxious. Food felt like something to control or escape from. Thankfully, the way I approach fuelling today is completely different.

Now, I see food as a way to connect, not something to fear or obsess over. I enjoy the meals, the moments, and most importantly, I know how to listen to my body. I no longer overthink every bite or feel the urge to try everything. I eat what feels good, and I stop when it doesn’t.

This shift didn’t happen overnight. But changing the way I think about food has given me the freedom to enjoy it without guilt.

Why does this matter for you as an athlete?​
Because no amount of perfect macros or “clean eating” will fuel your performance if your mindset is stuck in guilt, fear, or restriction.

So as I enjoy this time in Mexico, with its relaxed rhythm and abundant meals, I’m reminded again that fuelling well isn’t just about the science. It’s also about the way you think, feel, and relate to food.

🚀 Endurance Highlights

1️⃣ Optimal recovery: What science says about the ideal post-training nutrition

Even though post-training recovery is a popular topic, many misconceptions persist, especially the idea that protein is the most important nutrient to focus on immediately after a workout.

​This new narrative review makes it clear that carbohydrates should take top priority in the early recovery window, particularly when there's less than 24 hours between training sessions. Protein still plays an important role, especially in muscle repair and supporting long-term adaptation.

The review also highlights additional tools like caffeine, creatine and sodium bicarbonate, which may offer extra support in specific contexts, especially during intense training blocks or when recovery time is short.

​Click here to download a table with a summary of the recommended strategies and doses.​

2️⃣ Your fuelling strategy should be as unique as your race

While there’s no doubt that carbohydrates are critical for optimal endurance performance, more is not always better. Just last week, I shared the infographic below highlighting why aiming for 90g of carbs per hour without a strategy can do more harm than good, and now, this new proof-of-concept study reinforces that message.​

The study suggests that a personalised approach to carbohydrate intake, based on each athlete’s unique ability to oxidise glucose, can achieve the same fuelling benefits with up to 28% less intake.

In trained cyclists, researchers compared a high-dose glucose intake (90g/h) with a personalised dose (~65g/h), and found no difference in how much glucose was actually used for energy. The personalised dose also reduced perceived exertion and stomach fullness, two key factors in longer races.

Of course, this is still early research but it opens an exciting door: a move away from generic guidelines toward personalised fueling strategies based on your unique oxidation capacity, race demands, and gut tolerance.

As I’ve said before, performance isn’t built on a number, it’s built on a plan that works for you. And when your fuelling aligns with your body, your race, and your real-world needs, that’s when everything clicks.

🕵🏻‍♀️ Retail Finds*

This week's product review: Pure Electrolyte Capsules

Electrolytes are essential minerals that your body loses through sweat. While in most cases, supplementing them is not necessary, a higher intake may be required for heavy and/or saltier sweaters. Here are my thoughts on one of the salt capsules in the market.

Features & benefits

• Facts per capsule: Sodium chloride 440mg (approximately 176 mg sodium), potassium citrate 150mg, magnesium citrate 100mg and calcium citrate 50mg.
• Small and easy to carry.
• No need to dilute in water.

Things to keep in mind

• Lower in sodium compared to alternatives like Precision or Bix.
• It's crucial to understand your sodium needs and how much you're already getting from other foods and products before supplementing with tablets or capsules.

Final take

These capsules can be a convenient option to help you balance your electrolyte intake in situations where getting enough from food or other products like your carbohydrate drink is not sufficient.

*Special thanks to my client Kristina from Coast To Mountain Running , who sent me a package with a wide range of products to review, including these samples.

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Mushroom & Barley Risotto This carb-dense meal is worth considering as part of your carb-loading strategy. Beyond being packed with carbohydrates, it's very low in fat and fibre, without mentioning it being delicious. You can serve it with your preferred protein if you would like to have it as part of a balanced meal instead.

🏃🏻‍♂️ 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.

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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