💡 Fuel For Thought

Last woman standing, and what got Tammy there

Last week, Patto from the Backyard Ultra Podcast sat down with IntensEAThlete and Fuel To Thrive Academy graduate Tammy Lovett, who has now completed three backyard ultras, breaking 24 yards every single time, including a top 10 Australian performance at Red’s Backyard Ultra last year.

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In this episode, Tammy shares her journey through backyard ultras and how nutrition became an asset in taking her PB from 25 to 38 yards. She talks about how shifting her focus to fuelling her training, not just her races, allowed her to go from struggling to hit 160 km weeks to running 200 km weeks and actually feeling good doing it.

She also opens up about the mid-race challenges she navigated, including starting Red’s with a virus, a sodium crisis that nearly ended her day, and the crew moments that kept her moving when her brain was telling her to stop.

Tammy’s journey highlights an important mantra I constantly share with my clients: Preparation precedes performance. The work that matters most happens long before the start line. That’s where the biggest gains are made, in fuelling your body to train better, recover harder, and show up consistently.

Tammy Lovett Mar 26 · Backyard Ultra Podcast 62:42   ​

Whether you're curious about what changes when nutrition stops being an afterthought, or you just want an honest account of what it takes to go long in a backyard ultra, this one is worth your time.

🚀 Endurance Highlights

1️⃣ Fear of gut upset and fuelling choices in ultra-runners

For ultra-endurance runners, what happens in the gut can end a race just as quickly as what happens in the legs, and fear of that outcome seems to be shaping how many athletes fuel. This qualitative study interviewed ten recreational ultra-runners in Ireland to explore the factors behind their nutrition practices.

Despite rating their nutrition knowledge moderately well, most participants relied on hunger and thirst cues rather than structured plans. Fear of gut upset led many to restrict fuel, avoid eating before or during events, and, in some cases, use over-the-counter anti-diarrhoeal or anti-nausea medications. Interestingly but not surprisingly, the majority mentioned other athletes and the internet as their main sources of information.

While the findings are based on a small sample of interviews and shouldn't be generalised too broadly, I've frequently seen similar patterns in which an athlete's entire race-day nutrition strategy is built around what they're avoiding rather than what they actually need. With the right nutrition strategy, you can fuel your race well while avoiding gut upset.

2️⃣ Vitamin D supplementation in runners: immune protection during winter months

Vitamin D deficiency is one of the most common micronutrient shortfalls in athletes, and the problem compounds in autumn and winter when sun exposure drops. This randomised controlled trial followed 45 recreational runners and non-runners over eight weeks of daily​ supplementation with 2000 IU of vitamin D₃ during autumn and winter, and tracked blood vitamin D levels, immune markers, and physical performance.

Supplemented participants showed significant increases in serum vitamin D, while unsupplemented non-runners saw levels fall by over 30% across the same period. Crucially, unsupplemented participants experienced meaningful declines in total white blood cell count and neutrophil levels, the immune cells that form the first line of defence against infection. Supplemented participants maintained more stable immune profiles throughout winter.

While the study didn't find a direct performance benefit from supplementation, for endurance athletes who are already managing high training loads, preserving immune function during the cooler months is as important as any performance metric.

🕵🏻‍♀️ Retail Finds*

This week's product review: Clif Bloks vs Nerd Gummy Clusters

Time to compare another set of popular gummies

Final take

Even though their carb density is similar, the Nerds Clusters are smaller; 16 pieces are equivalent to 3 Clif Bloks. If eating more pieces doesn't bother you, Nerds Clusters may be a budget-friendly alternative worth exploring. ​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Salmon with Tomato & Cous Cous Here's a balanced meal packed with healthy fats, ready in just 30 minutes. The tomato & olives add a nice flavour and a balanced nutrient profile.

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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.