💡 Fuel For Thought

9 athletes, 9 nutrition strategies, one proven system.

Last week, I had an incredible time at the Backyard Ultra Satellite Championships, supporting runners and observing how athletes and their crews approached the challenge of keeping going for as long as possible.

I also had the privilege of working directly with 9 athletes from around the world, and there's something about that experience worth highlighting.

Nine athletes, competing in the same event, working with the same sports dietitian. Yet all following completely different nutrition strategies.

They all used different foods, fuelling approaches and ways of managing the demands of the race.

And that brings me to something I see quite often in endurance sport.

When we see a successful athlete, it's tempting to look at what they ate, how many carbohydrates they consumed per hour, or which products they used, and think, "Maybe I should do that too."

And while that approach might work for some, it simply won't fit many others.

Because what's worth replicating isn't necessarily the strategy itself, but the process that led to it.

Every athlete I worked with had different needs, goals, preferences and circumstances. But they all followed the same underlying system to develop a strategy that worked for them.

A process of understanding their needs, aligning nutrition with their training, testing strategies, learning from what worked (and what didn't), and making adjustments along the way.

That's where the real value lies.

The best part is that you don't need to be competing at a World Championship to benefit from that same approach.

In fact, that's exactly what I want to share with you in my FREE live workshop this Thursday, 29 October.

I'll walk you through the proven fuelling roadmap I use to help endurance athletes remove the guesswork, build strategies that suit their unique needs, and fuel with greater confidence.

Whether you're preparing for your first ultra or looking to take your performance further, you'll learn how to stop piecing together isolated nutrition tips and start building a strategy that works for you.

It's time to learn how to fuel in a way that brings out the best in you.

🚀 Endurance Highlights

1️⃣ Diet myths and misconceptions: What does the evidence say?

The Journal of the International Society of Sports Nutrition has recently published some interesting reviews worth paying attention to. This one in particular tackles 16 common questions and misconceptions about diets, separating popular beliefs from what the scientific evidence actually supports.

Some interesting conclusions:

• intermittent fasting offers little advantage over traditional calorie restriction for long-term weight loss;
• eating late at night doesn't automatically lead to fat gain;
• and carbohydrates aren't inherently more fattening than dietary fats.

The review also found little evidence supporting DNA-based diets or the supposed benefits of carnivore diets, while confirming that a well-planned vegan diet can provide adequate protein.

For endurance athletes, two findings are particularly relevant:

• First, there's no ideal carbohydrate, protein and fat ratio that works for everyone. Nutritional requirements should reflect individual training demands and goals rather than fixed percentages.
• Second, even well-trained athletes frequently struggle to meet their energy, carbohydrate and micronutrient needs, highlighting the importance of nutritional adequacy and, when appropriate, targeted supplementation.

2️⃣ When data starts making decisions for us

I often resonate with Steve Magness' content, and this article particularly caught my attention because many of the concepts he discusses about training data also apply to how we approach nutrition. Steve explores how our relationship with technology has evolved, from using simple tools to track our training to increasingly relying on devices and algorithms to tell us what to do.

He acknowledges that technology offers valuable benefits, helping athletes make more informed decisions and avoid mistakes. However, he also notices that the more we outsource our decisions to technology, the less we may rely on our own judgement. Instead of asking ourselves how we feel and interpreting what our bodies are telling us, we increasingly look to our devices for answers.

I see a similar pattern in nutrition. Athletes may rely on their watch to tell them how many calories they've burned, how much they should eat, or whether they've 'earned' more food, even when their bodies are showing clear signs of needing more energy. Technology can be a valuable tool, but it should help us make better decisions, not replace our ability to make them.

🕵🏻‍♀️ Retail Finds*

This week's product review: Liquid I.V.

Electrolyte supplements are increasingly popular, and this one is no exception.

Features & benefits

• Facts per serve (16g sachet): 4.73g glucose, 575 mg sodium, blend of vitamins: 66mg C, 20mg B3, 9 mg B5, 2 mg B6 & 6.4 mcg B12
• No artificial sweeteners
• Easy to mix

Things to keep in mind

• Very low carb
• Only available online or at Chemist Warehouse or Costco

Final take

I see a lot of confusion between electrolyte mixes like this one and carbohydrate drink mixes, where many assume that they fulfil the same role when they don't.

This electrolyte mix can help heavy and/or salty sweaters. However, it's not necessary as an everyday supplement, especially if you don't drink it when fluid losses are apparent. ​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Carrot Cake Overnight Oats I've been making big batches of these oats, and I absolutely love them. Recently, I've also been adding chopped apple and honey to increase the carbs and make them sweeter.

I'm committed 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

p.s. Confidence in your nutrition comes from having a strategy you've practised, tested and know how to adapt. That's exactly what I want to help you build. Join me this Thursday for my FREE live workshop and learn how to take the guesswork out of your fuelling.