💡 Fuel For Thought

Stable isn't boring. Stable is the point.

What am I supposed to feel when I take a caffeine gel? A client asked me this at one of our group sessions last week. And it's one of my favourite questions because the answer surprises almost everyone.

Nothing. You're supposed to feel nothing.

If you've ever played Mario Kart, you'll know the moment you hit one of those star power-ups, suddenly you're invincible, untouchable, flying through the track. That's the expectation most athletes bring to caffeine. The gel goes down, and they're waiting for the rocket boost. But that's not how it works. And more importantly, that's not the goal.

When carbohydrate and caffeine are timed correctly, your energy and focus are meant to stay consistent, not spike, crash, and spike again. Caffeine doesn't generate energy. What it does is blunt perceived fatigue. It nudges back the point at which your brain starts signalling I'm done, so you arrive there later, and less dramatically, than you otherwise would. That's it. No lightning bolt. No sudden gear change. Just you... still moving well, further into a race than your body expected.

When athletes report feeling like a completely different person after a caffeine gel, they often are missing something else first: fluid, carbohydrate, or electrolytes. The classic example is the triathlete who feels reborn after a cup of Coke at an aid station. Of course they do. Coke delivers caffeine, sugar, and fluid all at once. That's rescue fuelling.

When nutrition is working, you don't notice the highs and lows because there aren't any. Stable isn't boring. Stable is the point.

So the next time you wonder why you didn't feel your caffeine gel, that might be exactly the right answer.

🚀 Endurance Highlights

1️⃣ Pre-race nutrition in female IRONMAN athletes: intention vs. execution

Most endurance athletes know they should carbohydrate load before a big race, but knowing and doing are two very different things. This study asked whether female athletes competing at the 2024 IRONMAN® World Championships were meeting their pre-race carbohydrate targets, and what happened to their performance when they did.

Only 1 in 4 athletes met evidence-based carbohydrate loading guidelines, with average intake falling well short of recommendations. Those who consumed more carbohydrate in the final 24 hours tended to finish the race faster. On the fibre side, athletes who consumed more fibre pre-race reported significantly worse GI symptoms during the event, a reminder that everyday "healthy eating" habits don't always translate to smart race-week nutrition.

Travel, unfamiliar food environments, pre-race anxiety, and social obligations all disrupted even well-intentioned plans. Athletes who controlled their food environment, self-catered, packed snacks, and planned ahead were better placed to actually follow through.

2️⃣ #WhatIEatInADay: The challenges of TikTok nutrition content

Social media thrives on content that performs, not content that informs, and a new study suggests this gap is wider than many might assume. Researchers from the University of Sydney analysed 250 TikTok posts to assess the accuracy, quality, and engagement of nutrition-related content.

The findings are striking. Weight loss content, the most common nutrition topic, had the highest proportion of completely inaccurate posts. Only 5% of content was created by dietitians, yet dietitians produced the most accurate content by a significant margin. Most posts failed to disclose conflicts of interest, provide balanced information, or outline the risks of the advice given.

Additionally, accuracy was not related to engagement. Posts were not more likely to be watched, liked, or shared because they were correct. Suggesting that a high view count is not a quality filter

Social media can be a great place to discover new ideas, but it works best as a starting point rather than a prescription, especially when your training and health are on the line. The question worth asking isn't just is this popular, but who made this and why.

🕵🏻‍♀️ Retail Finds*

This week's product review: Tailwind Endurance Fuel vs Maurten Drink Mix 160

I've been comparing food vs products for a while, let's see how two popular drinks stack against each other.

Final take

There's no better or worse choice here. If you prefer a simpler option, have lower sodium needs, or plan to get your sodium elsewhere, Maurten may be more suitable. If you're after an "all-in-one" solution and appreciate having flavour choices, then Tailwind may be better suited. ​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Date & Banana Maple Oatmeal If you're after a carb-dense morning meal, this one may be a winner at 86g per portion 🤩 Great as a pre-training snack, you can reduce the portion if eating it too close to training.

I'm committing 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 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.