I enable endurance athletes to overcome lack of energy and gut upset so that they can fuel their bodies with confidence and race to their full potential. Subscribe to my weekly 'Fuelling with Purpose' newsletter to receive endurance nutrition insights directly in your inbox.
Fuelling With Purpose — 22 April 2025
💡 Fuel For ThoughtHow your mindset can shape your fuellingI 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? 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 Highlights1️⃣ Optimal recovery: What science says about the ideal post-training nutritionEven 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 raceWhile 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 CapsulesElectrolytes 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
Things to keep in mind
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🏃🏻♂️ Want to work together?When you’re ready, here are 3 ways I can help you:
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Gaby Villa
I enable endurance athletes to overcome lack of energy and gut upset so that they can fuel their bodies with confidence and race to their full potential. Subscribe to my weekly 'Fuelling with Purpose' newsletter to receive endurance nutrition insights directly in your inbox.
💡 Fuel For Thought The nutrition story behind Phil Gore's backyard ultra world record I wasn’t planning to be at the Dead Cow Gully Masters Backyard Ultra this year until I received a message late Friday night from Phil Gore and a call from his wife, Gemma, letting me know she’d broken her ankle and asking if I could take her place as crew. Just hours later, I was on a plane to Queensland, about to witness one of the most incredible performances in ultra-endurance history. Phil went on to...
💡 Fuel For Thought Why hunger isn't your best guide during training Outside of training, your hunger cues are usually reliable. If you’re feeling hungry during your regular day-to-day activities, it’s a good sign your body needs food, and responding to that is smart. But once you step into a long run, ride, or race… things change. Exercise suppresses appetite, even when your body is burning through energy rapidly. So if you wait to feel hungry before eating during training, you’re already...
💡 Fuel For Thought Mastering the invisible training One of the most memorable concepts I learned during my university years came from a sports nutrition lecturer who often spoke about the importance of “invisible training.” She used this term to describe everything that supports performance but isn’t captured in your training log: nutrition, hydration, sleep, and mindset. The things that happen off the track, away from the gym, and outside of the long runs. Nutrition, of course, is one of the...