💡 Fuel For Thought

Why your race nutrition plan should never be decided the week before

When it comes to race prep, most athletes wouldn’t dream of leaving their training to the last minute.

And yet, many wait until race week, or even race day, to start thinking seriously about fuelling.

But here’s the truth: your race nutrition strategy should be prepared just like your legs.

Trying a new gel, upping your carb intake, or suddenly “carb loading” without practice can do more harm than good. Race-day nutrition isn’t just about what you eat that morning, it’s about what your gut, brain, and body are prepared to handle.

• Your brain needs to trust the plan.
• Your body needs to tolerate the fuel.
• Your gut needs training to absorb nutrition efficiently under stress.

And when it comes to ultras, it’s not just the biology, it’s also the logistics.

You need to consider:

• The course. What’s available at aid stations (and what isn’t).
• Your crew. What they can carry and when you’ll see them.
• The conditions. Will it be hot, cold, hilly, humid? That changes everything.

These elements don’t fall into place the night before. The fuel that works on paper only works in practice when you’ve tested it, during long runs, in different conditions, and ideally with your crew.

If you’ve got a big race coming up, the best time to start building your fuelling strategy is now.

Because the best race plans aren’t just about crossing the finish line. They’re about performing at your best, with no gut issues, no surprises, and no guesswork on the day.

🚀 Endurance Highlights

1️⃣ Want to recover faster? Eat sooner

What and when you eat after your training session can significantly impact your recovery and long-term adaptation. This recent systematic review and meta-analysis looked at how the timing of post-exercise nutrition, particularly protein and carbohydrates, affects fatigue, muscle repair, and glycogen replenishment.

Immediate intake (within 30 minutes) after training appears to offer the greatest benefit for muscle recovery and energy restoration, especially after high-intensity or prolonged exercise. While some studies showed that delayed intake (1–2 hours later) can still support recovery, the most consistent improvements were

Whether it’s a shake (see suggestion below), a proper meal, or a combo of both, making sure you refuel promptly can help your body bounce back stronger.

2️⃣ A small tweak to your nighttime routine that might support recovery

Speaking of recovery, pre-sleep protein intake has been linked to improved muscle repair and training adaptations, too.

​This study explored whether combining casein protein with probiotics before bed could offer added benefits for performance in soccer players.

Over four weeks, athletes consumed 20g of casein protein about 45 minutes before sleep, with or without a multi-strain probiotic taken at dinner.

All groups trained as usual, but those who consumed both casein and probiotics saw modest but measurable improvements in lower-body strength, power, and anaerobic capacity compared to the placebo group. The combination outperformed both casein and probiotics individually, suggesting a synergistic effect, likely due to enhanced nutrient absorption, improved gut health, and more efficient muscle repair during sleep.

While this study focused on soccer players, the findings are promising for any athlete training hard, especially in sports that require repeated high-intensity efforts or explosive strength.

🕵🏻‍♀️ Retail Finds*

This week's product review: Cadence Electrolyte Drink

According to their website: "Cadence blends clean, science-backed formulas with a no-nonsense approach to electrolyte balance, aiming to redefine hydration for athletes and high performers through effective hydration that's simple and made to be part of your daily rhythm."

Features & benefits

• Facts per 250 ml can: 3 calories, 0g carb, 0g protein, 0g fat and 500 mg sodium.
• Main ingredients: Carbonated spring water, citric acid, salt.

Things to keep in mind

• $4.29 AUD per can
• You can add a dash of salt to this product and have virtually the same for a third of the price.

Final take

As someone who loves sparkling water with lemon and salt, I have no doubt that this product tastes great. However, promoting this as a revolutionary drink for athletes feels a bit overhyped from my perspective. ​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Banana & Date Recovery Smoothie Smoothies can be a practical & quick option to support your post-training recovery. This mix is energy & nutrient packed and doesn't need protein powder to give you enough protein.

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

p.s. Ready to take action? Apply now to join the Fuel To Thrive Academy, the proven roadmap to fuel with purpose, train with confidence, and race at your full potential.

​

​

​
​