💡 Fuel For Thought

Have you been training with the handbrake on?

Most athletes come to me saying, “I need help with my race nutrition plan.”

They want the perfect gel timing, the right electrolytes, the ideal pre-race meal. And we absolutely work on that. But nine times out of ten, the biggest gains have nothing to do with race day.

That was true for Tammy.

After completing 25 yards at a backyard ultra, she was determined to go further. She assumed her race plan was the limiter. But when she joined the Fuel to Thrive Academy, and we zoomed out, the real issue became obvious: she was chronically underfuelled.

Not intentionally. Just busy. A demanding job layered onto serious training had created an energy gap that no gel strategy was ever going to close. Her body had been absorbing the training, but without adequate fuel to recover, replenish, and adapt, the gains were slipping through the cracks. She'd been training hard with a handbrake on.

We didn’t overhaul her life. We simply increased her daily energy intake in practical, repeatable ways. Within weeks, she felt it: steadier energy, stronger sessions, better recovery.

Then the results followed. A new 5 km PB. A podium at a 50 km. And at her next backyard ultra, she didn't stop at 25 yards. She kept going until yard 38. Thirteen more loops fuelled by nothing more dramatic than eating enough.

Tammy wasn’t doing anything wrong. She just had a fuelling gap she couldn’t see, and it was costing her more than she knew.

Before you chase marginal race-day gains, ask yourself: could the gap be in the 95% of training happening every week? Are you truly matching fuel to workload?

Hard training creates the potential for adaptation. Adequate fuel is what turns that potential into performance.

🚀 Endurance Highlights

1️⃣ The antioxidant dilemma: Supporting recovery without blunting adaptation

While the term "oxidative stress" may sound inherently harmful, the reality is more nuanced. This International Society of Sports Nutrition position stand explains that exercise-induced oxidative stress exists on a spectrum. Small increases in reactive oxygen and nitrogen molecules play an important role in signalling. They help the body adapt in beneficial ways, such as increasing mitochondrial production and boosting the body's antioxidant defences. In contrast, excessive oxidative stress, often seen during very high training loads, inadequate recovery, or extreme environmental stress, can impair muscle function, suppress immune health, and hinder performance.

The key message is not that antioxidants are “good” and oxidative stress is “bad,” but that balance matters. Regular training itself strengthens the body’s own antioxidant systems and should be the primary strategy for building resilience. Whole foods rich in polyphenols, flavonoids, vitamins, and minerals are preferred over high-dose supplementation. In fact, chronic high-dose antioxidant use (particularly vitamins C and E) may blunt training adaptations.

Supplementation is best reserved for correcting deficiencies, filling genuine dietary gaps, or strategically supporting recovery during periods of high stress. A personalised approach aligned with the training phase, goals, and individual physiology is far more powerful than taking antioxidants “just in case.”

2️⃣ Behind the scenes of a 1000km FKT attempt

Last year, I had the privilege of working closely with Aaron Young as he took on one of Australia’s most iconic long-distance trails, the Bibbulmun Track, in a 1000km Fastest Known Time attempt from Albany to Kalamunda.

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This 30-minute documentary captures far more than just kilometres covered. It shows the real highs and lows of chasing a goal this big: the extreme fatigue, the sleep deprivation, the moments of doubt… and the power of community, purpose, and resilience. Set against the stunning landscapes of Western Australia, it offers a rare behind-the-scenes look at what it actually takes to execute something of this scale.

What I love most is that Aaron used this challenge to raise awareness and funds for blue-collar mental health through TIACS, reminding us that endurance sport can be a vehicle for connection, conversation, and impact. You’ll even catch a glimpse of the nutrition strategy we built together and how fuelling becomes part of sustaining both body and mind over efforts like this.

If you’re someone who appreciates what’s possible when purpose meets preparation, I think you’ll really enjoy this one.

🕵🏻‍♀️ Retail Finds*

This week's product review: Precision Chews vs Snakes Alive Gummies

This week, I thought of trying something different. Instead of reviewing a product, I'm comparing two popular options.

Final take

Both products offer advantages. If texture and density matter more to you, then the Precision Chews are better suited. If you want budget-friendly options, then gummies work just as well. ​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

PB & J French Toast with Greek Yogurt This energy- and protein-packed recipe is ideal as a recovery meal after a long, hard training session. You can adjust the peanut butter to reduce the fat content.

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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.