💡 Fuel For Thought

Why copy-paste nutrition doesn't work

I often get asked: “What’s the best fueling plan for a 100k? Or for a 24-hour race?” The honest answer is: it depends. Without knowing your unique situation, your training history, your gut tolerance, your goals, it’s impossible to prescribe the “perfect” plan.

Think about it: a 100 km mountain ultra, a backyard ultra, and a 24-hour track race all ask wildly different things of your body. In one, you’re climbing thousands of meters with long stretches between aid stations. In another, you’re running small loops with constant access to food. The energy demands, pacing strategy, and mental grind are completely different, and so is the nutrition.

That’s where the real work begins. When I help athletes build their fuelling strategy, the first question is always: what’s your race objective? Are you chasing a podium, looking to finish strong, or simply testing yourself at a new distance? Your goal shapes everything else, how much fuel you’ll need, how aggressively you’ll push, and how much gut training to prioritise.

The perfect fuelling plan isn’t borrowed, it’s built. And the best way to build it is through a process that combines science, practice, and personalisation.

🚀 Endurance Highlights

1️⃣ Fuelling immunity: How exercise and nutrition work together

While I often talk about fuelling for performance, it’s important to remember that performance cannot happen without optimal health. This new review highlights how exercise and nutrition work hand-in-hand to support immunity. Moderate physical activity boosts immune cell activity and reduces inflammation, but excessive training without recovery can suppress immune function and increase susceptibility to illness.

The review also explores how natural products such as probiotics, prebiotics, omega-3s, antioxidants, and plant compounds may enhance immune resilience. When combined with exercise, some show synergistic benefits, like probiotics improving gut barrier function, omega-3s reducing inflammation, or pomegranate and dark chocolate amplifying antioxidant capacity.

Research continues to show that the most effective way to protect immunity is through a combination of regular exercise and targeted nutrition. This integrated approach strengthens the body’s defences, reduces inflammation, and supports sustainable performance over time.

2️⃣ Has a new supplement entered the scene? Urolithin A and running performance

Urolithin A is a compound produced from foods like pomegranate by gut bacteria, and it has been linked to better mitochondrial health and muscle function in older adults. This new study tested whether 4 weeks of Urolithin A supplementation (1000 mg/day) could improve recovery and performance in highly trained male distance runners during an altitude training camp.

Even though supplementation didn't improve 3000 m time trial performance, it did lower perceived exertion, reduced markers of muscle damage, and was linked with a meaningful increase in aerobic capacity. Muscle biopsies also showed that supplementation increased mitochondrial-related proteins and decreased inflammatory pathways, indicating a possible recovery benefit.

In short: Urolithin A may not directly boost race times in elite runners, but it could support recovery, reduce muscle damage, and enhance the body’s resilience to heavy training loads. While the findings are promising, more research is needed to confirm its real-world impact.

🕵🏻‍♀️ Retail Finds*

This week's product review: Skratch Energy Chews

Energy chews can be a great fuelling snack to incorporate some variety in texture and top up your intake with a bite-size option.

Features & benefits

• Facts per serve (25g): 70 calories, 18g carbohydrate, 0g protein, 0g fat, 80 mg sodium
• Small and soft
• Several flavours available
• Vegan

Things to keep in mind

• Chewing required
• Achieving high-carb intake on mostly chews can be challenging

Final take

I was surprisingly pleased by how tasty and easy to chew these are. They can be a great alternative for people who don't enjoy the texture in gels or who like spreading out their fuelling a bit more (e.g. having 1 gummy every 10 min). ​​​​​​​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Blended quinoa porridge with strawberries If you're after a different pre-training snack, this quinoa porridge might be what you're looking for. Especially if you want gluten-free & gut-friendly alternatives.

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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