🚀 Endurance highlights

1️⃣ Diet quality of ultramarathon runners taking part in UTA 2023

​This recent study looked at the diet quality of runners participating in different distances at UTA 2023 and found some interesting trends. While the sample was relatively small—just 26 runners across four race distances—the findings highlight a key takeaway: many ultra-runners aren’t fuelling in a way that truly supports their training and racing demands.

• Carbohydrate intake was lower than recommended, with the highest intake reported by 50km participants at just 4.5 g/kg during taper—well below optimal levels for endurance performance and recovery.
• Protein intake was on point, providing enough support for muscle repair and adaptation.
• Fat intake was higher than ideal, with a significant portion of total energy coming from discretionary foods.
• Overall diet quality scored 63.1 out of 100, with fruit, vegetables, and whole grains falling short.

Despite having some of the highest physical activity loads, ultra-runners' diets don’t always reflect these demands. This raises an important question: How much better could performance, recovery, and overall longevity in the sport be if nutrition was dialled in more effectively?

I’d love to see a larger study comparing diet quality with race results because fuelling right doesn’t just keep you running. It could also be the difference between finishing strong and fading too soon.

2️⃣ The game-changing carb revolution

A sport that has truly embraced carbohydrates as premium fuel is cycling. In this interview, professional cyclist Simon Yates shares how the sport has undergone a complete shift in fuelling strategies. Gone are the days of low-carb diets, excessive calorie restriction, and the obsession with power-to-weight ratio.

Today’s pros are fueling with precision, regularly consuming up to 120g of carbohydrates per hour, leading to better performance, faster recovery, and no more bonking.

Yates emphasises that this shift hasn’t just improved race-day performance but made the sport healthier and more sustainable. “It’s easier now with nutrition… I enjoy my riding much more now than I did seven, eight years ago,” he shared.

With teams investing heavily in nutrition science, athletes now receive personalised fuelling plans tailored to their training loads, helping them push harder without the deep fatigue that once plagued the sport.

Cycling has been ahead of the curve when it comes to optimising endurance performance. It's time to start embracing food as fuel if you want to get ahead of the game.

3️⃣ How light impacts your performance, digestion and sleep

We all know that light plays a huge role in regulating our sleep-wake cycle, but did you know it also impacts digestion and performance? Light exposure resets our circadian rhythm—the internal clock that controls everything from alertness to metabolism. When this rhythm is disrupted (like during overnight races), it can throw off digestion, energy levels, and recovery.

​One key takeaway from this article from The Conversation is that our gut follows a daily rhythm too. Gut motility (how food moves through the digestive system) slows down at night, making it harder to process large or complex meals. This is why athletes racing through the night should rethink their fuelling strategies.

If you're tackling a backyard ultra, 100-miler, or multi-day event, here are a few ways to work with your body's natural rhythm instead of against it:

✅ Stick to smaller, easily digestible portions – This reduces gut discomfort and helps maintain steady energy levels.
✅ Use warm fluids to aid digestion – Broth, tea, or warm carbohydrate drinks can be easier to process and provide comfort in cold overnight conditions.
✅ Plan for the witching hours (2-6 AM) – Energy and motivation tend to dip during this time due to natural circadian rhythms. Having a fuelling and mental strategy can make a big difference.

Understanding how light affects your body can help you fuel smarter, recover better, and stay sharp when the sun goes down. Mastering this is key for ultra-endurance events where digestion and alertness can make or break your race!​​

🕵🏻‍♀️ Retail finds*

This week's product review: Maple Movement SAP Fuel Energy Gel

I'm grateful to Kristina from Coast To Mountain Running and Wayne from Tribe & Trail, who both happened to give me samples of this product so I could share my thoughts with you.

Features & benefits

• Facts per gel: 110 calories, 27g carbohydrate, 0g protein, 0g fat, 0mg sodium and 90mg potassium.
• High in energy and compact presentation.
• Lightly sweet.
• Nice fluid consistency.
• Low FODMAP.

Things to keep in mind

• No sodium.
• It's just maple syrup.
• The primary sugar in maple syrup is sucrose, which makes it not suitable for high carb intake (over 60g of carb per hour).

Final take

This product offers an easy and convenient way to consume maple syrup, especially for those who struggle to tolerate maltodextrin or fructose (the main ingredients of many energy gels).

The mild sweetness and fluid consistency make it a good option for those who struggle with conventional energy gels and prefer a more "natural" alternative. ​​

👩🏻‍🍳 Kitchen creations

​Download the recipe​​​

Hazelnut & Coconut Energy Balls Here's a simple yet delicious recipe packed with energy. You can have it as part of your pre-training snack or take it with you to fuel your runs. ​

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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p.s. Are you looking for advice on your next best step from an expert dietitian who's worked with some of the most renowned athletes? Schedule a commitment-free call and let's chat about how I can help you.