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 — 24 March 2025
💡 Fuel forThoughtIntroducing Fuel For Thought! A new section in the newsletter where I share ideas and reflections that come up in my work with athletes, from real-life training questions to patterns I keep seeing again and again. These insights are grounded in evidence, but they’re also shaped by practical experience, the kind you don’t always get from textbooks. Why I talk more about carbohydrates than caloriesIf you’ve been reading my newsletter or following my content for a while, you’ve probably noticed I talk about carbohydrates a lot. And if you’re tuned into the wider world of endurance advice online, you might notice that many athletes and influencers focus more on calories when it comes to fuelling. While it’s true that carbohydrates provide calories, thinking about fuelling only in terms of calories doesn’t always serve you, especially when it comes to training or racing. Carbohydrates are the primary nutrient your body relies on during endurance efforts. Yes, we also burn fat, but fat stores are abundant and slower to access, while carbohydrate stores are limited and much more efficient for fuelling performance, especially at higher intensities. Take this example: a handful of almonds gives you more calories than an energy gel. But during a race, your body can tap into the gel’s carbohydrates faster and more effectively. The almonds, while calorie-dense, are slower to digest and more likely to cause gut issues mid-run. The exact amount of carbs you need will depend on the duration and intensity of your sessions, along with your gut training and tolerance. So, if you’ve ever hit the wall despite eating "enough calories," it’s worth digging deeper into where those calories came from. 🚀 Endurance highlights1️⃣ How much does your fuelling strategy actually matter on race day?Runners who achieved higher hourly carbohydrate intake were significantly more likely to finish under 3 hours. Yet, the average intake across all participants was only 35g/h, well below the upper end of the range shown to enhance endurance. Sodium and caffeine intake were also below current recommendations for most runners, and protein intake post-race fell short of supporting proper recovery. One standout point? The majority of participants hadn’t received any nutrition advice from a qualified sports dietitian. Those who did have a race-day nutrition plan were more likely to finish faster—emphasizing that structured, individualized guidance can make a difference. 2️⃣ The importance of protein for endurance athletes
All nutrients have a place when it comes to endurance performance. While carbohydrates and fats are crucial for energy, protein also plays a key role—supporting muscle repair, adaptation to training, and even helping with glycogen restoration under certain conditions. This narrative review explores the protein needs of endurance athletes, summarising high-quality research from the past decade to better understand how much protein is required and when it’s most useful. The evidence suggests that endurance athletes benefit from a daily protein intake of around 1.8 g/kg of body weight, which may need to increase to 2.0 g/kg on recovery days or when training with low carbohydrate availability. While adding protein to carbs during a race or session doesn’t seem to enhance performance when carbs are already optimal, protein does help maximise muscle repair and training adaptation, especially when consumed soon after exercise. The review also highlights how needs may vary depending on training load, energy availability, and even menstrual cycle phase in women, pointing to the value of a periodised and personalised approach to protein nutrition for endurance athletes. 📹 BONUS! Youtube Documentary on Jasmin Paris and the Barkley Marathons.If you have 46 minutes to spare and are after some inspiration, head to this link and watch this awesome documentary on Jasmin Paris' epic finish at the Barkley Marathons last year. 🕵🏻♀️ Retail finds*This week's product review: Fry's Turkish DelightChocolates are tasty energy-dense fuel and if you're looking for a carb-dense option, this may be your best bet. Features & benefits
Things to keep in mind
Final take If you want to add more variety to your nutrition and are looking to incorporate a tasty option to look forward to during your race, this may be a good option. 👩🏻🍳 Kitchen creations🏃🏻♂️ Want to work together?When you’re ready, here are 3 ways I can help you:
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 |
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 forThought From gut issues to victory: The strategy behind a backyard ultra win Last week, Patto from the Backyard Ultra Podcast sat down with IntensEAThlete and Fuel To Thrive Academy graduate Mitch McInnes, who recently became the last one standing at the I’m Still Standing Backyard Ultra in Sydney. Mitch McInnes Mar 25 · Backyard Ultra Podcast 51:54 In this episode, Mitch shares what it really took to hit 40 yards (a new PB!) and take the win, something he had been chasing for a...
🚀 Endurance highlights 1️⃣ Sticky science: How honey might help your muscles recover 🍯 This study looked at whether honey could help reduce muscle inflammation caused by overtraining. Over six weeks, 42 military graduates went through tough physical training. They were split into two groups: one took a honey supplement daily, and the other had a placebo. The researchers measured markers of muscle inflammation before and after the trial, including C-reactive protein (CRP) and creatine kinase...
🚀 Endurance highlights 1️⃣ Carb confusion: Is more always better? The endurance nutrition world is currently split between two extremes: On one end, some elite athletes are pushing carbohydrate intake beyond 120g per hour, while others advocate for a very low-carb, high-fat (keto) approach. This article by Alex Hutchinson takes a deep dive into the latest research on how many carbs endurance athletes actually need. The science has evolved from the long-standing 60g per hour recommendation to...