💡 Fuel For Thought

From "no pain, no gain" to "no grain, no gain"

One of the patterns I see over and over again, especially with driven, high-achieving endurance athletes, is this belief that when performance plateaus, the solution must be more training. Longer runs, harder intervals, extra sessions squeezed in before or after work.

But here’s what often gets overlooked: adaptation doesn’t just come from training stress, it comes from recovery. And recovery depends on how well you fuel. Without enough energy and the right nutrients at the right time, your body simply can’t repair and rebuild efficiently. You might feel like you’re doing everything right, but underneath the surface, you’re running on a deficit.

The truth is, training more on an underfuelled body doesn’t build fitness, it breaks it down. I’ve worked with countless athletes who improved their performance not by adding sessions, but by fuelling strategically for the sessions they're currently doing.

So the next time your instinct says “push harder,” pause and ask:
​Am I actually giving my body what it needs to adapt?

Because sometimes, the missing piece isn’t your training plan. It’s your fuelling strategy.

🚀 Endurance Highlights

1️⃣ Hormones, hype & health: Cutting through the noise

If you’ve been scrolling through social media lately and found yourself wondering whether you should be doing more to “balance your hormones,” you’re not alone. Hormones are a hot topic right now, and for good reason, they influence everything from energy levels and metabolism to menstrual cycles, sleep, bone health, mood, and recovery. For endurance athletes, getting these messengers in sync can make a big difference in how you feel and perform.

​This article from Outside offers a great reality check on what it actually means to support hormonal health through food. While there’s no single food or diet that can “balance” your hormones overnight, nutrition and lifestyle habits can play a big role in keeping things running smoothly. It also highlights that when hormones are disrupted due to factors like chronic underfuelling, stress, or overtraining, real medical support may be needed, no supplement or trendy superfood will replace that.

2️⃣ Is your bedtime messing with your blood glucose?

We’ve talked about how nutrition can influence the quality of your sleep, but could your sleep, in turn, influence how your body handles your nutrition?

​This recently published study tracked over 1,100 adults for nearly a decade and revealed that both short sleep duration and consistently late bedtimes were linked to greater blood sugar fluctuations, as measured by continuous glucose monitors. These glycemic swings, even in people without diabetes, can impair energy availability, performance, and recovery. Importantly, those who both slept less and went to bed later had the most pronounced glucose instability.

For endurance athletes, this is a big deal. Stable blood sugar levels help fuel sustained effort, protect muscle tissue, and support sharper decision-making under fatigue. This study reinforces that it's not just how much you sleep, but also when you sleep, that shapes your metabolic response to food.

Prioritising consistent, early bedtimes and adequate sleep can give your body the best chance to absorb and use fuel efficiently, on training days and race day.

🕵🏻‍♀️ Retail Finds*

This week's product review: Tailwind Recovery Mix

Post-training nutrition plays a key role in supporting your training adaptations. Ideally, you want to support your body with carbohydrates and protein in the first 2 hours post-training (the sooner, the better).

Features & benefits

• Facts per serving (59g): 41g carb, 3.5g fat, 10g protein, 550mg sodium & 240 kcal (nutrition changes slightly depending on flavour)
• All-in-one solution
• Easy to carry, mix and consume
• Dairy and gluten-free

Things to keep in mind

• 500ml of chocolate milk or an egg bagel offer a similar composition
• Avoid the caffeinated version for your evening training

Final take

This is a convenient product to support quick recovery, especially if you're time-poor or some dietary restrictions. While it's promoted as a recovery product, it could also be a convenient choice during ultras to increase protein while maintaining carbohydrate intake.

*Special thanks to my client Kristina from Coast To Mountain Running , who sent me a package with a wide range of products to review, including these samples.​​​​​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Creamy Chocolate Coffee Chia Pudding If you're after a well-rounded and delicious breakfast and are tired or eggs or overnight oats, this may be the one for you. It's high in protein, fibre and carbs and can also work well as a post-training recovery meal.

🏃🏻‍♂️ 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.

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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