💡 Fuel For Thought

Carbomania: 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:

• Gut tolerance: How much your digestive system can handle without distress
• Oxidation rate: How much of that fuel your body can actually use

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:​
Are these athletes performing better because they’re consuming more carbs? Or are they able to consume more carbs because they’re performing at such an elite level?

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:
​Before aiming for triple-digit carb targets, make sure you can consistently fuel with 60–90g/hour without issues. Build from there, and only add more when you’ve tested it in training, never for the first time on race day.

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 Highlights

1️⃣ Inside the numbers: Real world fueling in a 100-mile ultra

Conducting 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 Krispies

Altough 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

• Facts per bar (depends on bar variety): 15-20g carb, 0g protein, 2g fat and 60mg sodium.
• Cheaper than most sport products
• Soft and moist.

Things to keep in mind

• Still sweet and chewy.
• Lower carb-density compared to sport-specific bars.

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

​Download the recipe​​​

Strawberry Cheesecake Overnight Oats These are my top three reasons to love overnight oats: Practical Tasty Nutrient-dense Give this recipe a go, and let me know if you agree.

🏃🏻‍♂️ 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.

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Happy fuelling!

Gaby | Endurance Nutrition Specialist

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