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 — 27 January 2026
💡 Fuel For ThoughtStop panicking on race week: My chat with The Running Journey PodcastIf you’ve ever felt like you “know” nutrition… until race week hits and you suddenly spiral into Google, panic-carb-loading, and second-guessing everything, this podcast episode will feel like someone turning the lights on. In Episode 153 of The Running Journey Podcast, I chat with Rob and Charlie about the real-world stuff endurance athletes actually wrestle with: the “eat clean” trap, why chasing a lighter scale number can quietly sabotage training, and how to stop building the plane mid-flight the week of your race. It’s practical, honest, and full of those “ohhh… that’s why that happens” moments. We also get into the behind-the-scenes of Backyard Ultra fuelling. We talk about consistency, rotating foods, and how planning reduces brain drain when you’re tired and decision-making is shot. If you’re a runner, triathlete, or just someone trying to fuel training without turning nutrition into a second full-time job, you’ll walk away with clear ideas you can apply immediately. Click here to watch on YouTube or here to listen on Spotify. 🚀 Endurance Highlights1️⃣ Creatine, sleep and brain functionCreatine is one of the most researched supplements in sport, traditionally recognised for its benefits in strength, power, and high-intensity performance. More recently, research has begun to explore its potential role beyond muscle, particularly in brain energy metabolism, cognitive function, and recovery. A recent study found that short-term creatine supplementation improved subjective sleep quality, reduced muscle soreness, and enhanced cognitive performance, including attention and processing speed. Additionally, a separate 2024 study examined creatine’s effects under conditions of sleep deprivation and reported improvements in cognitive performance and reduced mental fatigue following creatine intake. Given that many ultra-endurance events involve long hours, disrupted sleep, and decision-making under fatigue, these findings suggest there may be merit in considering creatine as a support for cognitive resilience in demanding endurance scenarios. That said, this area of research is still in its early stages. While the results are promising, we don’t yet have direct evidence in ultra-endurance race settings, and more work is needed to understand optimal dosing, timing, and who may benefit most. For now, these studies open an interesting conversation: creatine may have a broader role than previously thought, but as always, it should complement, not replace, solid fuelling, recovery, and sleep strategies. 2️⃣ Why your post-training coffee deserves more creditWhile the benefits of caffeine on performance are well documented, most research has focused on isolated caffeine rather than how athletes typically consume it day to day, through coffee. This recent review explored the differences between coffee and isolated caffeine as performance aids, highlighting that while both can improve endurance and reduce perceived effort, they are not interchangeable. The review found that coffee can provide similar performance benefits, particularly for endurance exercise, though responses are more variable due to differences in caffeine content, preparation methods, and individual tolerance. Importantly, coffee is more than just caffeine. It contains additional bioactive compounds with antioxidant and anti-inflammatory properties. Emerging evidence also suggests that consuming coffee alongside carbohydrates after training may help support muscle glycogen replenishment, a key part of post-session recovery. Isolated caffeine may be more appropriate when precise timing and dosing matter, such as key races, while coffee can be a practical and enjoyable option in training and recovery settings. Rather than asking which is “better,” this review emphasises the importance of choosing the right tool for the situation, taking into account performance goals, recovery needs, and individual tolerance. 🕵🏻♀️ Retail Finds*This week's product review: 32Gi - Sports Chews Energy Sustaining Jelly BarSports chews are often a convenient carb-dense option. Features & benefits
Things to keep in mind
Final take While I haven't tried all chews available on the market, these are the softest and least sweet I have tried so far. The size is slightly bigger than the Precision Chews, which are possibly their closest competitor. 👩🏻🍳 Kitchen CreationsI'm committing to sending the most valuable endurance nutrition newsletter. I want to make sure that every piece of content you receive includes information that helps you on your journey toward achieving your personal best. Happy fuelling! Gaby | Endurance Nutrition Specialist 🏃🏻♂️ 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 Why heat changes your fuelling needs and what to do about it Training or racing in the heat places extra stress on the body. More blood is diverted to the skin to help you cool down, sweat rates increase, and your body leans more heavily on carbohydrate (glycogen) to keep you moving. Being mindful of this can make the difference between adapting well and digging a hole you don’t need. With that in mind, here are my key nutrition considerations when training or racing in the...
💡 Fuel For Thought If training is just about suffering, you're missing the point In recent weeks, I’ve come across a couple of posts that genuinely worried me. One was a CNN headline about a reporter completing a six-day hike on just 250 calories per day. Another was a runner openly endorsing underfuelling as a way to toughen up for marathon training. I get why these stories gain traction. As endurance athletes, we’re wired to respect grit. Pushing through discomfort is part of the sport’s...
💡 Fuel For Thought This mindset shift can transform your fuelling It’s the start of the year, and for many of us, that means thinking of making changes to better ourselves. Diet is one of the popular areas. After more than 13 years working in sports nutrition, I’ve noticed a clear pattern: about 90% of people who want to change their diet start by banning foods. Examples include chocolate, soft drinks, salty snacks or even sugar altogether. While it’s true that some foods support health and...