I enable endurance athletes to overcome lack of energy and gut upset so that they can fuel their bodies with confidence and race to their full potential. Subscribe to my weekly 'Fuelling with Purpose' newsletter to receive endurance nutrition insights directly in your inbox.
Fuelling With Purpose — 6 May 2025
💡 Fuel For ThoughtCarbomania: Have we pushed it too far?As a dietitian, I believe all nutrients play a role and when it comes to optimising endurance performance, carbohydrates are king. It’s been exciting to see the shift in mindset among athletes from “nutrition helps me stay lean” to “nutrition helps me stay fuelled.” In recent years, there’s been a growing awareness of how essential fuelling is for performance, and with it, an increased emphasis on hourly carbohydrate intake during training and racing. The science is clear: carbohydrate intake during endurance efforts improves performance. But two factors determine how much is actually effective:
Up until recently, we thought the limit was 90g however, several professional athletes (Kristian Blummenfelt, Tadej Pogacar, David Roche, among others) have demonstrated outstanding results at higher intakes (~120-150g/h). And last week, Cameron Wurf pushed this limit even further, sustaining 200g/h and establishing a new Ironman bike record. This raises an important question: My gut (see what I did there?) tells me it is the latter. They can tolerate and utilise more because their physiology, training and fitness allow it. Hopefully, more research will clarify this in the near future. Here’s the key takeaway for you: And if you’re unsure what your sweet spot is or how to build your gut tolerance safely, you know where to find me. 😉 🚀 Endurance Highlights1️⃣ Inside the numbers: Real world fueling in a 100-mile ultraConducting research in ultra-endurance is no easy task, between the unpredictable conditions and logistical challenges, it’s rare to gather precise data during actual races. That’s what makes this recent case study so insightful. Researchers closely tracked two experienced ultra-runners during a 161-km mountain ultramarathon with over 7,800 m of elevation gain, calculating both their real-time energy expenditure and actual food intake across the race. Both runners completed the event in just under 33 hours, while the race winner finished in under 21, placing them somewhere around the middle of the pack. Their total energy expenditure surpassed 15,000 kcal, and they only consumed about half that amount. Although their pacing and energy needs may not reflect those of front-runners, these findings still offer valuable insights. They reinforce that even well-prepared, experienced athletes struggle to match intake to output, and why individualised fueling plans, practiced in training and adapted to race intensity and duration, are critical to supporting performance and recovery. 2️⃣ Better sleep for stronger performance“Here’s where the magic happens” that’s what I often say when referring to recovery, the essential (and often overlooked) piece of the performance puzzle. While nutrition plays a key role in supporting repair and adaptation, this process simply can’t unfold properly without quality sleep. A recent study of runners at La Misión Brasil found that ultra-endurance athletes, particularly women, were more likely to report poor sleep quality than endurance athletes competing in shorter events. Interestingly, this separate article looking specifically at female endurance athletes found that what and when you eat can directly impact your sleep. Higher protein intake was associated with fewer minutes awake during the night, while carbohydrate-rich evening meals supported deeper sleep. On the other hand, diets high in fat, especially at dinner, were linked to reduced deep sleep. Together, these findings reinforce the importance and close interlink between nutrition, sleep and overall recovery to support more consistent and better performance. 🕵🏻♀️ Retail Finds*This week's product review: Kellog's LCM bars / Rice KrispiesAltough these products are not necessarily marketed as sports products, here's why many ultra-athletes choose to include them as part of their race plan. Features & benefits
Things to keep in mind
Final take These bars can be a great addition for those looking for a small, affordable and easy to consume snack. They may be better suited as part of the nutrition strategy for longer events of lower intensity. 👩🏻🍳 Kitchen Creations🏃🏻♂️ Want to work together?When you’re ready, here are 3 ways I can help you:
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 |
Gaby Villa
I enable endurance athletes to overcome lack of energy and gut upset so that they can fuel their bodies with confidence and race to their full potential. Subscribe to my weekly 'Fuelling with Purpose' newsletter to receive endurance nutrition insights directly in your inbox.
💡 Fuel For Thought WA Running Podcast: Fuelling a World Record, Marathon Hydration and more Last week, I had the absolute pleasure of joining the WA Running Podcast for the second time to chat all things endurance nutrition, including a behind-the-scenes look at crewing Phil Gore during his world record 119-yard effort at Dead Cow Gully Backyard Ultra. From the last-minute call to fly across the country to managing his meticulous, loop-by-loop fuelling plan, we dive into what it really takes...
💡 Fuel For Thought The nutrition story behind Phil Gore's backyard ultra world record I wasn’t planning to be at the Dead Cow Gully Masters Backyard Ultra this year until I received a message late Friday night from Phil Gore and a call from his wife, Gemma, letting me know she’d broken her ankle and asking if I could take her place as crew. Just hours later, I was on a plane to Queensland, about to witness one of the most incredible performances in ultra-endurance history. Phil went on to...
💡 Fuel For Thought Why hunger isn't your best guide during training Outside of training, your hunger cues are usually reliable. If you’re feeling hungry during your regular day-to-day activities, it’s a good sign your body needs food, and responding to that is smart. But once you step into a long run, ride, or race… things change. Exercise suppresses appetite, even when your body is burning through energy rapidly. So if you wait to feel hungry before eating during training, you’re already...