💡 Fuel For Thought

Fuelling Beyond the Nutrition Label

A client recently told me they were struggling to find foods to eat before training. “I don't really like sweet things,” they said, “I thought about toast with Vegemite… but that's useless, right? Vegemite doesn't have any carbs.”

It's true, Vegemite isn't a carb-dense source. But that doesn't make it useless. In this case, it's the bridge that makes fuelling possible.

The Vegemite isn't there to fuel the session, the bread is. The Vegemite’s job is to make that bread enjoyable enough that you’ll actually eat it before your run.

Food's value isn't just about the numbers on a label. Function and context matter, too. Sometimes a food's role is to provide energy. Sometimes it's to make fuelling more enjoyable, to calm the gut, or to bring familiarity before a big session.

When we judge foods only by their macronutrient profile, we miss the bigger picture: That enjoyment, routine, and satisfaction are part of effective fuelling, too. Sometimes the smallest ingredient on your plate is doing the biggest job.

🚀 Endurance Highlights

1️⃣ Stay cool, run strong: Supplements that support heat performance

We’re approaching warmer days here in the Southern Hemisphere, and there’s no doubt that heat makes it more difficult to perform optimally. This new systematic review and meta-analysis pulled together data from 25 studies to determine which supplements might help endurance athletes perform and feel better in hot conditions.

While no supplement can replace proper heat acclimation and hydration, menthol and taurine show real potential to support endurance performance in hot environments.

Menthol (used in mouth rinses, energy gels, or drinks) significantly improved both endurance performance and comfort, helping athletes feel cooler and delay fatigue. Taurine also enhanced endurance, likely through antioxidant and cardiovascular benefits that support thermoregulation. Interestingly, while supplements like creatine, BCAAs, and sodium-based products showed mixed results, menthol-based energy gels ranked highest for improving perceived comfort in the heat.

2️⃣ Ashwagandha's role in endurance, recovery and stress management

Ashwagandha, a herb widely used in Ayurvedic medicine, has recently gained attention as a potential supplement for athletes. This new systematic review pulled together findings from 11 previous reviews, covering more than 150 studies and over 9,000 participants, to assess its effects on both performance and health outcomes.

Overall, the evidence suggests that ashwagandha supplementation (typically in doses between 500 and 1000 mg per day) may improve endurance, reduce fatigue, and support faster recovery. It also appears to enhance sleep quality, reduce stress and anxiety, and regulate cortisol levels, thanks to its adaptogenic and antioxidant properties. Some studies even show benefits for testosterone levels and sexual function.

While these results are promising, researchers emphasize that the evidence remains mixed and of varying quality. More high-quality studies are needed to confirm its effects across different athlete populations and training contexts.

🕵🏻‍♀️ Retail Finds*

This week's product review: 226ERS Isotonic Ice Energy Gel

I reviewed this energy gel previously but since I'm not aware of any other mint/menthol flavoured energy gel, I thought it was worth sharing my thoughts again.

Features & benefits

• Facts per gel: 22g carb, 0g protein, 0g fat and 0mg sodium.
• Isotonic (no water required for its intake).
• Ice Mint flavour shows potential (see research above re menthol gels).

Things to keep in mind

• Has stevia, a non-caloric sweetener.
• One of the main carbohydrates is cyclodextrin, a specifically structured form of multiple glucose molecules. Technically easier to digest but also making it more expensive.
• The glucose:fructose ratio is not listed.

Final take

I find it interesting that sweetness is a frequent complain among endurance athletes and this gel is adding a sweetener and even worse, one that doesn't supply energy (main reason people put up with sweet products). The use of cyclodextrin may have some potential but at $8.00 AUD per gel with only 22g of carbs, it's something to think twice about.​​​​​​​​​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Blended blueberry baked oatmeal with pecans With 46g of carbs and 12g of protein per slice, this baked oatmeal can be a great option as a pre-training or mid-run snack.

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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p.s. I personally read and answer your email replies.

PLUS whenever you’re ready, here are 3 ways I can help you optimise your performance:

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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