Insights from our experts for a healthier you

Many athletes take supplements to gain an extra competitive edge, but only a few provide real performance benefits. Beta-alanine is one of the few that may work.

The recent media buzz surrounding the potential dangers of high protein consumption has confused many athletes (2). Reports often suggest that excessive protein intake can harm the kidneys, liver, and bones, raising concerns that a high-protein diet could be detrimental to long-term health. Is this the case?

Athletes think eating a pizza, pasta or rice dish the night before a race is a carb load. WRONG. It is far more extensive. Understanding why, how and when to nail your carb load is essential.

Ozempic (GLP-1 agonist) is touted as a wonder drug for weight loss. However, like all things that are too good to be true, there are potential drawbacks to this new drug. A new article sheds light on the impact on muscle via rapid weight loss. Read more.

After just four months of working with Fuelin, Colleen got her period back! This was while she was training 20-22 hours a week in preparation for her first full Ironman. This was huge! Another bonus was that, with proper fueling, she remained injury-free despite the jump in volume and felt great during her entire training block.

‍"The app is brilliant and I love the seamless integration with Training Peaks and ongoing development."‍

Twelve elite cyclists were put through a race simulation to investigate their "durability." Physiological responses and fatigue resistance were measured during this lab-based study, which aimed to replicate a 6-hour race simulation. Fatigue markers were expected, while some surprising findings related to FATMAX were not.

Lifespan is being talked about. What about Strengthspan? A recent article caught Coach Scott's eye. It mentioned Strengthspan as a concept. Currently, longevity is the hot topic. With it comes the discussion of the need to be strong in your later years. This is a great concept, but what happens if you neglect the formative years of building strength?

“It is not just for training, it’s for my nutrition, too.” In this awesome “Passion Project” video, Holly and Sean showcase the recent testing after a base training block. Despite some testing fears (as every athlete gets), the results were fantastic. Holly saw her fat oxidation almost double and her VO2 max also improve (despite majority of zone 2 training). A solid shift to the right of the graph without compromising her ability to use carbs were the results we were looking for.

Do you know how much protein you should be consuming? WHY IT MATTERS? This article is fresh off the back of the latest Q&A session that Scott delivered this week to Fuelin athletes. Clearing up confusion regarding amounts of protein that should be consumed by athletes based on sex, age, training ability and dietary preference. This article will provide you with a clear understanding of just how much protein you require based on who you are. Enjoy..

As the curtain falls on the competitive season, triathletes and coaches a like face a crucial transition - the offseason. Often perceived as a period of rest and relaxation, the post-season is, in fact, a pivotal phase for laying the groundwork for future success. The role of nutrition during this time, frequently overlooked, is as critical as any training regimen. This article delves into the intricacies of post-season nutrition, addressing key areas that athletes and coaches should prioritize to ensure continued progress and peak performance in the upcoming season.

If you struggle with toilet issues, then this session is for you! “Training The Gut” is a buzz phrase. It certainly helps to reduce GI distress in training and racing. However, it is not the only consideration for athletes.

Ask a top athlete what they ensure they get right before a race, and they will say the carb load! However, many athletes F#@k it up. No longer.

WHY IT MATTERS? A carb load is tough. It involves a large amount of carbs. In order to achieve this you will need to consume processed and ultra-processed foods to hit your targets. Smaller amounts of food and drink with less fiber and more carbs.

Scott Tindal reviewed the super practical and “game-changing” sweat test feature within Fuelin. So many athletes love and use this feature. It is designed to allow athletes to understand their hydration needs. Here is the breakdown of what was covered. Watch the video or click to see the summary.

Sleep is a KEY component of health. However, we tend to neglect it. We all know we need it, yet we do not prioritize it for some reason. Elizabeth outlines why you must consider moving it up the leaderboard to the front and centre of your weekly plan.

Dr Alan McCubbin provided an masterclass in pre & post exercise hydration. Here is a quick summary of what was covered

Dr Bill Harris, Scott & Elizabeth review the science and research surrounding polyunsaturated fats, Omega 3 and Omega 6 Fats. What value does the Omega Index serve? A few KEY takeaways are below. Watch the full video to find out more.

This month’s interesting study revolves around prunes and bone density – that’s right, prunes. Those tiny dried pieces of fruit that we associate with old people and constipation. Prunes are well-known for being an excellent source of fiber and can help keep things "moving along" your digestive tract. Maybe there is more to them than first meets the eye!

This week's round-up brings you a concise summary of last week’s live Q&A session that Fuelin athletes attend. The service is part of our program. This week focuses on MyFitnesspal,, BCAAs and IM fasting. Enjoy

Can watermelon juice positively impact arterial wall stiffness and improve endurance performance?

This is the transcript of a letter we received recently from an athlete. With permission, we felt it was worth the share. Sometimes, race results take a back seat to health. We believe healthy athletes are high-performing athletes. Darcie is a great example of this. Enjoy.

You can update the intensity, time of day and duration at the click of a button. Single session needs updating - easy. Multiple sessions require attention - simple. Below is a step by step walk through on how to do it within Fuelin

Scott's take on the scientific community's perspective on using electrolytes during training.

Why are we always preaching the need/benefit of fatty fish? Because they are high in Omega 3’s, and one person can only eat so much chicken, am I right? Elizabeth breaks down the reason why including fish and in particular, fish high in Omega 3's into your diet this holiday season.

Athletes often raise a question in Fuelin: "Do I have to track my food intake?”. It can be divisive amongst nutritionists and dieticians due to potential negative connotations associated with tracking The following article addresses why food tracking can be important to the success for an athlete achieving their purpose. The article also reviews the different styles of tracking that is possible through Fuelin.

Have you ever considered what you eat could have a profound effect on how you sleep? the focus is so often on sleep affecting nutrition. What about the reverse? How does nutrition impact sleep? Let's take a dive and find out.

Recently, a short questionnaire was posted to Fuelin athletes to complete relating to the change in carb colour tiers for the day. The results of the survey were very interesting from our perspective. Thank you for helping us build a better product every day. Click to read what our athletes thought about the program and the new changes.

Craig McFarlane outlines the keys to success when it comes to incorporating strength into your program in order to see results. For some triathletes knowing where to start in formulating a purposeful off-season strength plan can be challenging, let alone adding a body composition focus to the equation. In this article, he covers the following elements:‍ The benefits of using a resistance training (RT) program. Structuring an RT program Foundational vs Specific Strength How to maximise benefits from an RT program Progressive Overload Principle Finishers - a nice twist.

Being open to the idea that not everyone is super lean and suffering from intentional or unintentional low energy availability is something we are also very keen to educate athletes on. It is possible to follow a structured nutrition plan that is tailored to your training schedule and still achieve weight loss and fat loss without compromising your health. A caloric deficit is imperative yet it does not need to be a staggering deficit and one that is unsustainable in the long run. Remember that the best diet is one that puts you into a caloric deficit and is also sustainable over a longer period of time until your health goals are achieved.

This is a first-hand account of the LEA and DE. It is a powerful read and can cause triggering in athletes and individuals suffering from similar situations. Fuelin has partnered with Feisty Media this month to help bring awareness and attention to an important and often unspoken topic: Low Energy Availability (LEA) and Disordered Eating (DE). Feisty has produced 4 podcast episodes on the topic here. If you are interested in learning more, we are hosting an informational webinar Thursday, Nov 3rd – you can sign up in the article and via Instagram.

This week I thought I would highlight some exciting new research articles that came across my desk. The research papers reviewed include topics covering; 1. The role and impact of fiber and fermented food on the gut microbiome. 2. The impact of low FODMAP diets on the populations and function of the gut microbiome. 3. The determining factors for the effectiveness of the popular Mediterranean diet.

Performance nutrition is more than just eating - it's about eating the right foods at the right time in your training. This 12-week countdown to race day will help you focus on what’s important (and filter out the noise).

Use these calculations and steps to establish a base-level range for your hydration needs. And then make a plan and be flexible from there.

When it comes to carb loading, what exactly does the latest science say about an age-old practice—and what are the best protocols to follow to ensure we hit the start line well-fueled?

When it comes to race fueling, high-carb plans have become the rage. Why are carbohydrates important? When and what kind of carbs should you ingest? And how much is too much?

Try out these fun festive recipes the holiday season from Fuelin’s Elizabeth Inpyn.

Advice from our very own Scott Tindal on how to nail your off-season nutrition.

Here are 5 mistakes to avoid during the post-season to set you up for a successful upcoming season.

Fuelin’s Scott Tindal is interviewed about what makes triathletes so unique in terms of special nutrition considerations.

The tables are turned as Fuelin’s Scott Tindal is interviewed by Triathlete Magazine about what he eats daily.

Testing your health biomarkers regularly is a key part of understanding your current health status and optimizing your health and performance. The Fuelin program recommends that all of our athletes test their biomarkers regularly to stay ahead of the curve and make adjustments to their nutrition as needed based on the results.

Scott writes in Triathlete Magazine about the hotly debated topic of fueling with carbohydrates for endurance athletes.

Supersapiens and Levels are making a big splash and brining continuous glucose monitors for use by athletes and everyday individuals. Scott describes the science behind the technology and its applicability to endurance athletes.

If your goal is to improve your body composition, measuring it periodically is an important part of tracking your progress. Coach Scott Tindal gives an overview of the different methods to measure your body composition.

In this Triathlete Magazine article, Fuelin’s Scott Tindal shares his own experience on abstaining from alcohol for a month.

Establishing healthy habits is a key part of being a high performance athlete. Coach Scott Tindal breaks down the steps to establish health nutrition habits to set you up for success.

Bonking happens when endurance athletes that don’t fuel properly for their training sessions or races. Coach Scott Tindal breaks down the science behind bonking and how you can avoid it.

Cooking at home can assist greatly in helping you hit your nutrition goals. In this article, Fuelin coach Elizabeth Inpyn shares 10 essential tools to have in your kitchen.

Alcohol has a measurable impact on HRV, heart rate, respiration and sleep stages. In turn, these negative implications directly influence the factors most often associated with training recovery.

Delicious food doesn’t have to be time consuming or complicated to make. Check out these 5 simple sheet pan supper recipes that are perfect for the time starved athlete.

As endurance athletes ourselves, we're routinely looking for information on how to best support their athletes. In this post, we'll break down a basic nutrition plan for athletes into three simple questions coaches can ask to get started.

Wondering how you can stay on point with your nutrition while eating out? Coach Elizabeth Inpyn shares practical tips to make healthy choices when your only option is fast food.

These are "topical" and "interest-based rather than hard science. In saying that, we still will be linking to the research where possible. This article focuses on Microgreens, Mushrooms and Pickled Veggies. Enjoy.

This week's round-up brings you a concise summary of last week’s live Q&A session that Fuelin athletes attend. The service is part of our program. This week focuses on Food first, yet should it be food only?

Athletes commonly ask how they can continue to optimize their performance as they age beyond their 50's, 60's, 70's, and beyond. Scott shares the results from a study that demonstrates that it's still possible to make gains as you age with the proper nutrition and strength regime.

Abundance is not a word you’d often hear used when it comes to legume consumption. Don’t get me wrong – I like them and don’t eat them in large quantities. And according to a recent poll by Our World Data … the rest of you aren’t either. *Exception for any athletes living in Rwanda and Burundi whose population consume around 130 lbs a year (versus 7.5 lbs a year in the US); you all are killing it.

Have you heard the tale that there is a limit to the amount of protein that your body can handle for muscle protein synthesis? It’s a good one! The new study from Luc van Loon's lab gave a one-off dose of 0, 35 or 100g protein and measured the response over 12 hrs (most studies only go out to 4 hrs). They showed that the dose-response isn't what we thought it was.

With nutrition’s influence on athlete well-being and training goals, establishing new routines and amplifying beneficial practices is best done in concert with all three members playing an important role.

2023 was the first year Fuelin had the pleasure of working with Rachel. It was a year plagued with injuries at the start. However, as the year rolled on and we got the fueling dialled in, the year turned around.

The round-up brings to you a concise summary of last week’s live Q&A session that is attended by Fuelin athletes. The service is part of our program. This week focuses on Vitamin B12, Vitamin C and Vitamin D.

‍Last week’s Q&A session with Dr Alan McCubbin was a great insight into sodium, hydration requirements and the current body of scientific literature. Let’s review what we learnt and what we can take away from it. All images are courtesy of Alan.

We do not like to focus on the negatives at Fuelin. Rather than calling these mistakes, perhaps we look at them as errors of judgement. These are often the result of a lack of understanding or knowledge. Certainly not the athlete's fault. One could be excused for making mistakes when there is so much to contend with in the world of triathlon. From course management, training for three separate disciplines, registration completion, to gear maintenance. It is a full-on process. More often than not, nutrition gets put in the wayside and this can be one of the biggest mistakes of all. I will cover the following items in this article; Baselines, carbohydrate and hydration strategy, single macro-nutrient focus, chronic low energy availability and finally, race day plans.