💡 Fuel For Thought

Context changes everything

If someone had told me 13 years ago that one day I'd be helping people figure out how to fuel to run for seven days straight, and that cereals with cartoon characters on their boxes would be among my nutrition recommendations, I'd have told them they were out of their minds.

And yet, here we are.

Last week, I shared a post about some of the things I've changed my mind on after more than 13 years as a dietitian. Phil Gore reposted it, mentioning some of the foods that fuelled his seven-day run, including lollies, custard pouches and Coco Pops.

It made me reflect on how much my understanding of nutrition has evolved.

Over the years, I've come to appreciate more and more that context matters.

When you're running for hours, your nutritional priorities look very different from those of someone going about a typical workday.

You need large amounts of energy, easily accessible carbohydrates and foods that are practical to carry, easy to eat and that your gut can tolerate, even when you're exhausted.

In that context, lollies, custard pouches and sugary drinks can be fantastic nutrition choices.

But would I necessarily recommend reaching for those same foods when you're sitting at your desk, trying to get through a mid-afternoon slump? Probably not.

Nothing about those foods changed. The context did.

And I think this is where so much nutrition advice becomes unnecessarily confusing.

We're often so focused on whether a food is good or bad, healthy or unhealthy, that we forget to consider what we're actually trying to achieve.

Good nutrition isn't about following the same rules in every situation. It's about understanding what your body needs, what you're asking it to do, and choosing accordingly.

Before asking whether a food is healthy, perhaps the better question is: healthy for whom, for what purpose, and under what circumstances?

That's what it means to fuel with purpose.

🚀 Endurance Highlights

1️⃣ Sports nutrition guidelines for elite vs recreational athletes

Do the same sports nutrition recommendations apply to recreational and elite athletes? 10 sports nutrition experts explored this central question at the 2026 American College of Sports Medicine conference. Their discussion covered 10 questions ranging from carbohydrate and protein requirements to hydration, supplements and training adaptations, challenging several commonly accepted recommendations.

One particularly interesting example concerned carbohydrate intake during marathons. A two-hour marathoner may race at around 94% of their VO₂ max, compared with just 60% for a four-hour marathoner. This substantial difference in intensity means the faster runner relies more heavily on carbohydrates for energy, with estimated fuelling needs of 90 g/hour versus 53 g/hour. However, because recreational runners spend longer on the course, their total carbohydrate intake may be similar.

This is one of several examples showing why sports nutrition strategies shouldn't be adopted or dismissed simply because elite athletes use them. While this article summarises expert perspectives rather than presenting new experimental findings, it reinforces why nutrition recommendations need to be interpreted in context rather than followed blindly.

2️⃣ The role of prebiotics in sport and exercise

While calories and macronutrients receive most of our attention in sports nutrition, we often overlook other dietary components that play an important role in our health and potentially our performance. Prebiotics are one of them. These are compounds, mostly types of fibre, that feed beneficial gut bacteria. This recent narrative review explored their potential benefits for athletes, from gut health and immunity to recovery and exercise performance.

The most promising findings relate to gastrointestinal health and immune function. Prebiotic supplements can reduce gut symptoms, help protect the intestinal lining during exercise in the heat, and shorten and reduce the severity of upper respiratory symptoms. Researchers also identified potential benefits for recovery, sleep, mood, bone health and nutrient absorption, although evidence in athletes remains limited.

While most studies have investigated supplements, the authors recommend starting with food by including a variety of prebiotic-rich options such as oats, bananas, onions, garlic and asparagus. Supplementation may have a place in specific circumstances, but for most athletes, ensuring their everyday diet provides enough fibre and variety is a sensible starting point.

🕵🏻‍♀️ Retail Finds*

This week's product review: Coles PerFORM Energy Gels

Features & benefits

• Facts per gel: 101 kcal, 23.8 g carb, 0 g protein, 0 g fat and 15 mg sodium.
• $2 AUD per gel
• Batch-tested
• Small and convenient
• Cola flavour has 50mg caffeine

Things to keep in mind

• Unknown glucose:fructose ratio
• Thicker texture (similar to GU or Koda)

Final take

These gels can be a convenient, affordable option and a competitive rival to gels with a similar texture. ​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Maple Cinnamon Chia Yogurt with Chocolate Top At 50g carb and 20g protein this can be a tasty post-training recovery or energy-boosting snack.

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

🏃🏻‍♂️ 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 fuelling 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.