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 — 8 July 2025
💡 Fuel For ThoughtWA Running Podcast: Fuelling a World Record, Marathon Hydration and moreLast 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 to fuel a performance of that magnitude (spoiler: there were spreadsheets, snacks, and very strategic foot care involved!). We also unpack the results of a sweat test I did with co-host Simon Pham ahead of the Gold Coast Marathon and discuss practical tips for race-day hydration, carb loading, and even hyperhydration protocols using glycerol. Whether you're prepping for your next ultra or chasing a marathon PB, there’s something in this episode for every endurance athlete.
You can watch the episode on Youtube , click the link above to listen on Spotify or look for WA Running Podcast wherever you listen to your podcasts. 🚀 Endurance Highlights1️⃣ Train hard, sleep deep: The caffeine balancing actIt’s no secret how much I love caffeine, both as a daily ritual and as a powerful tool in race nutrition. But like all tools, how and when you use it matters. This recent review looked at the dual role of caffeine in enhancing performance and its potential to disrupt sleep, especially when consumed later in the day. Caffeine can significantly improve endurance, alertness, and perceived effort. However, its benefits come with trade-offs. The review highlights how individual sensitivity, timing of intake, and genetic differences all influence how caffeine affects both performance and sleep quality. Even if you’re someone who “sleeps just fine” after caffeine, research shows that your sleep quality, particularly deep, restorative sleep, can still be compromised. For athletes, this means caffeine timing should be personalised, boosting performance during key sessions or races while still allowing for quality recovery. 2️⃣ Nutrition for a healthier brainWhile not directly tied to sports performance, cognitive health has become a hot topic, and understandably so. Whether you're balancing work, training, or everyday stressors, protecting brain function matters. This recent review looked at how different dietary interventions influence cognitive outcomes and brain health, especially in older adults. The evidence points to consistent benefits from dietary patterns rich in whole foods, such as the Mediterranean diet and the MIND diet, both of which emphasize vegetables, whole grains, healthy fats, and lean proteins. These diets were associated with slower cognitive decline and improved memory, especially when followed over the long term. While supplements like omega-3s or vitamin D showed mixed results, overall nutrition quality seemed to matter more than any single nutrient. It’s another reminder that what supports physical performance often supports cognitive performance too. Balanced, nutrient-rich eating isn’t just about your next run, it’s also an investment in your long-term brain health. 🕵🏻♀️ Retail Finds*This week's product review: Natural Confectionery Fruit Salad Soft JelliesLollies can be an affordable option to incorporate quick carbohydrates into your training or race plan. Here's why these are among my favourite ones. Features & benefits
Things to keep in mind
Final take These gummies offer an affordable alternative to many sport-specific products and can be a convenient choice to reduce the costs during training without compromising energy intake. 👩🏻🍳 Kitchen CreationsI'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 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:
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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 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...
💡 Fuel For Thought Mastering the invisible training One of the most memorable concepts I learned during my university years came from a sports nutrition lecturer who often spoke about the importance of “invisible training.” She used this term to describe everything that supports performance but isn’t captured in your training log: nutrition, hydration, sleep, and mindset. The things that happen off the track, away from the gym, and outside of the long runs. Nutrition, of course, is one of the...