💡 Fuel For Thought

Consistency beats perfection

One pattern I often see when it comes to nutrition is the "all-or-nothing" mindset. You have one indulgent meal and immediately feel like you've ruined your progress. Or you eat "perfectly" for a few days and expect a massive boost in performance.

But here’s the truth: nutrition for endurance isn’t about being perfect, it’s about being consistent.

Performance comes from the habits you build and repeat. It’s about showing up for your body day after day, making sure it has enough energy to recover, adapt, and perform, even when life throws you a curveball.

Because life will happen – travel, tough work weeks, unexpected injuries – plans will need to shift.

Consistency isn’t about sticking to a perfect plan at all costs; it’s about adapting when needed and getting back on track without feeling like you have to start from scratch.

The athletes who thrive long term aren’t the ones who chase flawless execution. They’re the ones who fuel with purpose, respond to their body’s needs, and keep moving forward, even when things aren’t perfect.

🚀 Endurance Highlights

1️⃣ Not losing weight? You could still be underfuelling

Low energy availability continues to be a hot topic, and with good reason. The consequences of not eating enough go far beyond just poor performance. Prolonged underfuelling can lead to serious health issues, including impaired bone health, hormonal dysfunction, and psychological strain.

​This recent study on endurance athletes found that a high proportion of females were at risk of low energy availability. Interestingly, females identified as high-risk actually had higher body weight and body fat percentage compared to those at low risk, challenging the common belief that underfuelling is only an issue for athletes who are very lean or losing weight.

The study also showed that male athletes had a concerning prevalence of low bone mineral density, particularly those with longer training histories, linking chronic underfuelling to compromised bone health over time.

This is an important reminder: you can't judge energy sufficiency by weight alone. Prioritising adequate fueling is essential not just for performance, but for protecting your long-term health.

2️⃣ Why you shouldn't fear carbs after dark

"Do not eat carbs at night" used to be a popular belief a few years ago. However, for athletes training in the evening, avoiding carbohydrates at night can be challenging and even counterproductive.

​This recent study explored how carbohydrate timing affects recovery after evening exercise. Well-trained endurance athletes who consumed carbohydrates after a hard evening session experienced better metabolic flexibility (meaning they could switch between burning fats and carbs more efficiently) the next morning. This could potentially support better performance in subsequent training sessions.

However, the study also found that eating carbs after evening exercise slightly worsened glucose tolerance at rest the following morning. Despite this, there was no difference in overnight blood sugar stability, and the improved metabolic flexibility may offer more benefits for athletes who need to recover quickly and train again the next day.

In short: ensuring adequate carbohydrate intake across the day, including the evening, is crucial for recovery, energy availability, and overall performance, even if old myths suggest otherwise.

🕵🏻‍♀️ Retail Finds*

This week's product review: 226ERS Isotonic Ice Energy Gel

I'll start by saying that I haven't tried this energy gel but I'm certainly keen to. Here are my preliminary thoughts based on their label and description.

Features & benefits

• Facts per gel: 22g carb, 0g protein, 0g fat and 0mg sodium.
• Isotonic (no water required for its intake).
• Ice Mint flavour shows potential with research suggesting mint is helpful in warmer environments.

Things to keep in mind

• Has stevia, a non-caloric sweetener.
• One of the main carbohydrates is cyclodextrin, a specifically structured form of multiple glucose molecules. Technically easier to digest but also making it more expensive.
• The glucose:fructose ratio is not listed.

Final take

I'll report back once I get to try it but, in the meantime, I find it interesting that sweetness is a frequent complain among endurance athletes and this gel is adding a sweetener and even worse, one that doesn't supply energy (main reason people put up with sweet products). The use of cyclodextrin may have some potential but at $8.00 AUD per gel with only 22g of carbs, it's something to think twice about. ​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Grilled Chicken and Quinoa Bowls This recipe makes for an excellent and satisfying lunch. The quinoa provides great complex carbohydrates and protein while the chicken helps boost the protein. The feta and veggies combination make for a delicious mix.

🏃🏻‍♂️ 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.

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

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