💡 Fuel For Thought

The race I didn't plan, but needed

A week ago, I raced my third marathon on the same course I completed my first one 11 years ago in Monterrey, Mexico.

I recently shared a brief recap on how the race unravelled. You can read it here. ​

When I registered for this marathon, my main objective was to set a new PB (3:37). Even though my training was going amazingly well, a month before the race, I injured my hamstring, which drastically affected my preparation. The goal became less about chasing a time and more about managing what my body would allow.

I crossed the line 4 hours and 5 minutes after starting, 1 minute faster than I did on the same course 11 years ago. On paper, that difference is tiny. But the space between those finish lines holds over a decade of learning: patience, restraint, listening to my body, and choosing not to quit when the race stopped looking how I imagined.

Endurance sport has a way of stripping things back. When the clock stops cooperating, what’s left is why you’re there in the first place: The people waiting for you, the community around you, and the quiet pride of continuing forward.

Not every race rewards speed. Some reward adaptability. Keep fuelling, physically and mentally, even when the plan changes. Because sometimes the win is simply staying in the race long enough to meet the version of yourself you’ve been training to become.

🚀 Endurance Highlights

1️⃣ Carbohydrate usage and performance in the heat

There’s no doubt that racing in the heat makes everything more challenging. This new study explored how running in hot conditions affects the body’s ability to use carbohydrates taken in during exercise, even when hydration is carefully maintained.

Ten trained runners completed a prolonged run in both temperate (~19 °C) and hot (~34 °C) environments while consuming 60 g of carbohydrate per hour and replacing nearly all fluid losses.

Despite staying hydrated, runners in the heat oxidised about 20% less of the ingested carbohydrate than in cooler conditions. Total carbohydrate use didn’t change, but the body compensated by relying more heavily on internal glycogen stores.

This is where carb-loading becomes non-negotiable for warm events. If heat limits how much carbohydrate you can absorb, heat-specific fuelling strategies, gut training, and careful carbohydrate formulation become even more critical in hot conditions.

2️⃣ Sleep, recovery and the costs of underfuelling

The consequences of underfuelling continue to emerge. This study explored how just 24 hours of low energy availability affects sleep and overnight recovery in endurance athletes. Twenty male and female cyclists completed five different 24-hour conditions, ranging from low, high, and excess energy availability, with and without exercise. Sleep was assessed using wearable technology, alongside overnight heart rate and heart rate variability, both commonly used markers of recovery.

Interestingly, how energy deficiency is created matters. When low energy availability was exercise-induced, athletes slept longer, spending an extra 50–60 minutes asleep and more time in bed, likely reflecting increased fatigue and sleep drive.

In contrast, diet-induced low energy availability did not extend sleep, slightly delayed sleep onset and was associated with a lower overnight heart rate. Together, these findings highlight that short-term energy deficiency doesn’t affect recovery in a single, uniform way, energy intake, training load, sleep, and recovery are tightly linked, but the body responds differently depending on whether the stress comes from food restriction or exercise load.

🕵🏻‍♀️ Retail Finds*

This week's product review: Trail Brew Chewable Electrolytes

Features & benefits

• Facts per tablet: 100 mg sodium, 10 mg calcium, 6 mg magnesium, 30 mg potassium
• Citric flavour
• Double the sodium and half the price of similar alternatives
• Australian-made and owned

Things to keep in mind

• It can taste slightly bitter if you chew it straightaway. Best to allow it to dissolve in the mouth as recommended.

Final take

If you have higher sodium needs, these chewable tablets are a convenient way to increase your electrolyte intake, especially if you struggle to swallow salt capsules. ​​​​​​​​​​​​​​​​​​​​​​​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Hot Honey Salmon & Sweet Potato Bowls This balanced recipe can be a great option for lunch or dinner and is packed with nutrient-dense ingredients that support health, like salmon & avocado.

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Happy Holidays! 🎄

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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