💡 Fuel For Thought

Your race isn't the same, so why is your fuel?

“What does this race format require from me?”

That’s the fuelling question that should drive every race plan, and the one most athletes forget to ask.

I see this mistake across distances and formats: athletes defaulting to whatever fuelling strategy worked last time, instead of fuelling for this event. Trail vs. road. Short vs. long. Steady vs. stop-and-go. The format changes, but the fuelling stays on autopilot.

Marathon vs. ultramarathon is a simple example to spot.

A marathon demands sustained intensity over a relatively short window. Fuelling can be simple and narrow, consisting mostly of fast carbs, with consistent timing and minimal variety. Your gut only needs to tolerate that approach for a few hours.

But shift the format: longer duration, variable terrain, power hiking, heat, altitude, frequent aid stations, and suddenly the job changes. Now the body has to absorb fuel for many hours, regulate blood sugar through intensity swings, and keep the gut functioning under fatigue and stress. That requires a very different strategy.

The problem isn’t the athlete. And it’s not “weak digestion.”

It’s mindless fuelling, using a plan that doesn’t match the event's demands. That’s when issues show up: bloating, nausea, sloshing, food aversions, or flavour fatigue.

Performance comes from matching fuel to the task.

Before choosing products, carb targets or timing, start with the question “What does this race format require from me?” Fuelling starts with purpose. It is what keeps your gut calm and your performance consistent.

🚀 Endurance Highlights

1️⃣ A closer look at the latest carbohydrate controversy

Over the last couple of weeks, a new paper on carbohydrate and exercise has been circulating widely, especially on social media. Some posts have claimed it “debunks the biggest myth about carbs and performance.” In a nutshell, the authors conclude that high-carb diets aren't beneficial for athletes and that carb-loading is unnecessary. These are strong statements, but they don’t hold up under closer scrutiny.

First, this paper is a narrative review, not an experimental study or a systematic review. That distinction matters. Narrative reviews allow authors significant flexibility in selecting and interpreting evidence. In this case, the authors have a well-known, long-standing bias toward low-carbohydrate and ketogenic approaches. Unsurprisingly, the review leans heavily on studies supporting fat adaptation while downplaying decades of research showing the importance of carbohydrates for high-intensity and endurance performance.

Second, many outcomes are selectively framed. Markers like fat oxidation are presented as performance advantages, even when actual performance outcomes are neutral or favour carbohydrate-supported strategies. This reframing creates the impression that carbohydrate needs are being “debunked,” when in reality the question itself has been shifted.

Extraordinary claims require extraordinary evidence, and this paper doesn’t provide it. Until well-controlled real-world performance trials show otherwise, the evidence continues to support the role of carbohydrates as a cornerstone of endurance performance.

2️⃣ Why more fluid isn't always better

Drinking enough fluid during physical activity can be challenging, and while dehydration can negatively affect performance and health, overdrinking can be even more dangerous. This article reviews exercise-associated hyponatremia, a condition in which blood sodium levels become too diluted.

The key takeaway is that exercise-associated hyponatremia is not caused by sodium loss alone, but by drinking more fluid than the body can excrete, especially when intake is driven by rigid plans or fear of dehydration rather than thirst. Athletes at higher risk include slower finishers, those exercising for long durations, and athletes who consistently drink “just in case.” Symptoms can range from bloating and nausea to confusion, seizures, and, in severe cases, life-threatening complications, often mistaken for dehydration, which can delay appropriate treatment.

From a practical standpoint, the review reinforces a simple but important message: hydration should be individualised and responsive, not forced. Drinking to thirst, understanding personal sweat losses, and avoiding blanket advice to “drink as much as possible” are key strategies to reduce risk.

🕵🏻‍♀️ Retail Finds*

This week's product review: 32Gi - Sports Gel

Features & benefits

• Facts per gel (27g): 84 kcal, 21 g carb, 0 g protein, 0 g fat and 59 mg sodium
• Nice and runny
• Compact
• Low FODMAP & fructose-free

Things to keep in mind

• Packaging may seem unusual: Snap and consume
• Less carbohydrate per gel compared to similar alternatives

Final take

This is another energy gel that could work well if you're looking for low FODMAP alternatives or if you like to consume fewer carbs at once. ​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Air Fryer Sesame Ginger Salmon Bowl This is a quick, tasty, and balanced meal packed with heart-healthy ingredients, offering a nice combination of flavours and textures.

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Happy fuelling!

Gaby | Endurance Nutrition Specialist

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🏃🏻‍♂️ 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.