💡 Fuel For Thought

When "normal" isn't actually normal

I was speaking with a client recently who had a lightbulb moment on a business trip. Over the past month, we’ve made small, practical changes, adding carbs back into lunch, fuelling before easy runs, and eating more consistently across the day. Nothing extreme. Just enough to match his training load.

Then travel happened. Missed meals. Grab-and-go options. Long gaps between food. He slipped back into his old patterns.

In his words:

That’s the quiet danger of underfuelling. It often feels… average. Flat. A bit wired but tired. Getting through sessions instead of finishing strong. Reaching for caffeine mid-afternoon. Collapsing on the couch instead of being present with your family. You assume this is just what it feels like to train hard and juggle life.

Until you fuel properly.

Then you notice the difference: Steadier energy. Better sessions. Fewer cravings at night. More emotional bandwidth. Training feels productive instead of just pushing through.

And when you slip back into old habits, even briefly, the contrast is impossible to ignore.

The biggest wins in endurance sport aren’t just about shaving minutes off your PB. Sometimes they’re about reclaiming how you feel on a random Tuesday.

🚀 Endurance Highlights

1️⃣ More carbs = better performance? Not so fast

For years, sports nutrition guidelines have recommended a carbohydrate intake of 30–90 g per hour during endurance exercise as an effective, generally safe range to support performance. This article revisits those recommendations, examining whether higher intakes, particularly above 90 g per hour, may be both tolerable and beneficial for well-trained athletes.

The authors highlight that the traditional upper limit was largely based on early research around intestinal absorption rates of glucose and fructose. However, newer studies show that, with gut training, optimised glucose–fructose ratios, and individualised strategies, some athletes can tolerate and oxidise carbohydrate at rates exceeding 90 g per hour, in some cases, 100–120 g per hour or more.

Higher intakes may help sustain power output, spare endogenous glycogen, and support performance in long-duration events. That said, these approaches are not universally necessary and carry an increased risk of gastrointestinal distress if not practised properly.

Carbohydrate guidelines should be viewed as flexible rather than fixed, and not everyone should aim for “as much as possible.” Factors such as exercise duration, intensity, gut tolerance, and race goals all influence optimal intake.

2️⃣ Melatonin supplementation and muscle recovery

Melatonin is well known for its role in regulating circadian rhythms and sleep. This systematic review and meta-analysis examined whether it may also influence exercise performance and muscle recovery. Across multiple controlled trials, the authors examined how the timing of melatonin supplementation affects outcomes, including physical performance, markers of muscle damage, inflammation, and oxidative stress.

The findings suggest that melatonin does not consistently enhance exercise performance itself. However, it may help reduce markers of exercise-induced muscle damage and oxidative stress, particularly when taken after strenuous exercise or during short-term supplementation periods. This effect is likely linked to melatonin’s antioxidant and anti-inflammatory properties. Importantly, responses varied depending on timing, dosage, and the type of exercise performed.

For endurance athletes, melatonin may play a supportive role in recovery, especially during intense training blocks or competitions where sleep, inflammation, and oxidative stress are elevated. As always, context matters. Melatonin may be most useful when there is a clear recovery or sleep-related need, rather than as a blanket supplement to improve performance.

🕵🏻‍♀️ Retail Finds*

This week's product review: Clif Bar vs Chocolate Chip Cookie

Final take

While both products are similar in carbohydrate content, the chocolate chip cookies may be too high in fat and not suitable for sensitive stomachs or higher intensity efforts. ​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Lemon Chia Yogurt Muffins These low-fat, high-carb muffins can be suitable as a pre-training snack. Enjoy them with a healthy fat and/or fruit if you prefer them as part of a midday snack.

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Happy fuelling!

Gaby | Endurance Nutrition Specialist

🏃🏻‍♂️ 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.