🚀 Endurance highlights

1️⃣ Can caffeinated ice slushies help you perform better in the heat?

Heat can be a major performance limiter for endurance athletes, and strategies to keep the body cool are always a hot topic (no pun intended). Ice slushies are already a popular strategy to help lower core temperature before and during exercise, but could adding caffeine take it a step further?

​This new study, led by my swimming coach and professor at UWA, Grant Landers, tested how a caffeinated ice slushy affects cycling performance in hot and humid conditions (33°C, 60% humidity). Nine cyclists and triathletes completed a 40 km time trial after drinking one of two slushies: one with carbohydrates only and another with carbohydrates + 3 mg/kg of caffeine.

The results? The caffeinated slushy significantly improved performance, with riders completing the time trial faster compared to the carbohydrate-only condition. The performance boost was particularly noticeable in the latter stages of the effort. Core temperature reductions were similar across both trials, and there were no significant differences in heart rate, perceived effort, thermal sensation, or blood lactate.

For endurance athletes training or racing in the heat, this suggests that adding caffeine to an ice slushy could give you a performance boost without affecting how your body handles the heat. Looks like slushy machines could be a fantastic addition to some races' aid stations!

2️⃣ Antioxidants and endurance: What pomegranate can do for athletes

Pomegranate has gained attention as a natural supplement for athletes due to its high polyphenol content, which has been linked to various health and performance benefits. This systematic review and meta-analysis examined the effects of pomegranate supplementation on physiological markers in athletes and active individuals. The findings suggest that consuming pomegranate, typically in the form of juice or extract, can improve antioxidant status, reduce oxidative stress, and enhance cardiovascular health.

The review analysed 23 studies, revealing that a common effective dosage was 250 ml of pomegranate juice daily for at least one week. Some studies reported improvements in muscle recovery and reduced soreness, while others showed benefits such as lower blood pressure and improved lipid profiles.

While pomegranate supplementation appears promising for endurance athletes, more research is needed to determine the optimal dosing and its direct impact on performance.

3️⃣ Don't choose a supplement by its cover: Rebranding gummies as a pre-workout supplement

Marketing is a powerful tool—sometimes in ways that can be misleading. In just 60 seconds, this creator rebrands a packet of sour gummy worms into the ultimate pre-workout supplement without changing a single thing about the product and its nutritional content, proving just how much packaging can shape our perception of a product.

When it comes to supplements, the label alone isn’t enough. What truly matters is understanding what you need, why you're taking it, and whether it actually delivers on its promise. Being intentional with your choices ensures you’re fuelling with purpose, not just clever marketing.​​

🕵🏻‍♀️ Retail finds*

This week's product review: Pure Sports Nutrition Electrolyte Hydration

Sports drinks can be very practical for supporting your training or race needs. Beyond helping your hydration, most of them supply carbohydrates and electrolytes. Choosing the best one will often depend on your needs, taste and budget.

Features & benefits

• Facts per scoop (14g): 12.5g carb, 100mg sodium & 50 kcal.
• Free from fructose
• Isotonic drink
• Recommended consumption: Mix 1 scoop with 250 ml water.
• Not too sweet

Things to keep in mind

• Not suitable for very high-carb intakes (over 60g carb/hour)
• 500g pouch (~35 portions) sells for $34.99 AUD

Final take

For athletes exploring a gut-friendly alternative or those with a fructose intolerance, this product can be a helpful option to support your nutrition needs. This product can also be suitable for hot conditions where your sweat rate and fluid intake are likely to be higher.

Special thanks to my client Kristina from Coast To Mountain Running , who sent me a package with a wide range of products to review, including these recovery sachets.​​​​​​

👩🏻‍🍳 Kitchen creations

​Download the recipe​​​

Tofu & veggie quinoa stir fry This recipe proves that achieving a high-protein intake on a plant-based diet is possible. So, if you're looking at incorporating meatless Mondays or plant-based fuelling is your style, this recipe is high in protein, carbs and fibre.

🏃🏻‍♂️ 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.

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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