💡 Fuel For Thought

Numbers aren't the destination. They're part of the map.

Imagine two endurance athletes who both finish the day having eaten exactly the same amount: 2,800 calories, 400 g of carbohydrate and 140 g of protein.

On paper, they're identical.

But one spent the day ignoring hunger because meetings got in the way, squeezing lunch in between emails, eating because an app told them it was time, and finishing the day mentally exhausted from trying to hit every number.

The other ate similar amounts, but adjusted meals around training, noticed when they needed a little more after a tough session, enjoyed dinner with their family, and finished the day feeling recovered and ready for tomorrow.

The numbers are the same. The experience isn't.

After 14 years of working with endurance athletes, I've become convinced that good nutrition isn't just about maths. It's about the relationship you build with your body.

Numbers have their place. I still want athletes to be precise with their race-day carbohydrate intake, hydration, sodium, and caffeine because these details can genuinely influence performance. But every day nutrition is different. Your energy needs change with training load, sleep, stress, work, recovery and life. No app can perfectly account for all of that.

Numbers can be useful teachers, but they were never meant to become permanent decision-makers. The goal is to understand your body well enough that you apply the science with confidence, flexibility, and trust.

🚀 Endurance Highlights

1️⃣ A new bombshell enters the villa... or in this case, the peloton

When it comes to advances in endurance nutrition, professional cycling is almost always the sport setting the pace, and this year's Tour de France may debut a gel built around lactate, the molecule long misunderstood as merely a fatigue by-product. Writing for Outside, journalist Alex Hutchinson unpacks the science behind the idea and asks whether it holds up.​

The proposed appeal is that lactate uses its own intestinal transporters, so pairing it with glucose and fructose could allow athletes to absorb more total fuel per hour and enter the bloodstream faster than liver-processed carbohydrate. The catch is the evidence: the pilot data involved just seven cyclists, and the modest average improvement in time-to-exhaustion was driven largely by two strong responders.

The gel isn't on sale, and a single Tour team has bought the entire summer production run. For now, this is a "watch this space" moment. The concept is plausible, and the early signals are interesting, but it's too early to tell whether lactate delivers a real, repeatable benefit outside a handful of elite cyclists.

2️⃣ Carbohydrate loading: What the research can and can't tell us

​This recent commentary has been circulating on social media and prompting some athletes to reconsider their carb-loading strategy, because it argues we can't yet tell whether the benefit is physiological or partly placebo. The authors reviewed 14 studies to see how rigorously carb-loading has actually been tested.

The placebo question comes down to blinding. In a well-designed trial, neither athletes nor researchers know who received the real treatment, so belief can't sway the result. That's easy with a pill, but hard when the "treatment" is eating extra carbs all day, which athletes obviously notice. Only two of the 14 studies managed proper blinding, and in both, loading showed no performance benefit. The catch is that these two studies were small and raised glycogen far less than loading usually does, so they may have been underpowered.

So the evidence isn't as settled as it looks. What's not in doubt is that loading raises glycogen, and that glycogen is a key endurance fuel. Whether that reliably improves performance, beyond belief and expectation, is the open question.

🕵🏻‍♀️ Retail Finds*

This week's product review: LMNT vs Himalayan Pink Salt

In recent years, LMNT has established itself as the go-to hydration solution. Especially when backed by big podcasters like Andrew Huberman, Chris Williamson, and Rich Roll. Here's how it compares against a type of salt known for its rich mineral profile.

Final take

LMNT is convenient, comes in a range of flavours, and delivers a precise sodium dose in a grab-and-go sachet. It also edges ahead on potassium and magnesium.

But those minerals are easily obtained from everyday foods like a banana, a handful of nuts, or a balanced plate. Are those perks worth 16x the price? ​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Chickpea & Cucumber Avocado Sandwich Here's a balanced, plant-based and quick option for your next lunch. Especially if you're short on time.

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.