Fuel 101.

The fundamentals of fuelling for endurance

Fuel 101: Protein

Protein isn't just for bodybuilders. It's what repairs the damage training creates, supports your immune system and drives adaptation. Here's how much you need and when to eat it.

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Fuel 101: Calories

Most apps treat calories as something to cut. For endurance athletes, that framing is working against you. Here's how to think about calories as fuel, not a number to stay under.

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Fuel 101: Fat

Fat is your long-haul fuel source and a critical part of every athlete's diet. Learn the difference between types, what omega-3s actually do for recovery, and why fat matters more on easy days.

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Fuel 101: Carbohydrates

Carbohydrates are the primary fuel for any exercise above a gentle stroll. Here's how they work, why restricting them hurts endurance performance, and how to use them properly around training.

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Fuel 101: Timing

What you eat matters. When you eat it changes everything. Nutrient timing is the piece of sports nutrition that generic apps ignore entirely — and it's where most athletes have the most room to improve.

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How to fuel during race week and the taper

Race-week fuelling is mostly about topping up glycogen and not doing anything stupid. Eat more carbs, drop the fibre near the end, hydrate sensibly, and resist the urge to change everything.

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RED-S symptoms: what low energy availability looks like in endurance athletes

RED-S happens when you eat too little for the training you do, for long enough that your body starts shutting things down. Missed periods, low testosterone, stress fractures, constant illness and stalled fitness are the signs to know.

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Iron for endurance athletes: why it matters and what to do

Endurance training quietly drains iron, and low iron tanks your performance long before it shows as anaemia. Know if you're at risk, get tested, and never supplement blind.

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Fuel 101: Hydration and Electrolytes

Hydration is the one area MFP doesn't cover, and it's one of the biggest variables in athletic performance. Learn how sweat rate variation works, why sodium is the critical electrolyte, and how to personalise your fluid strategy.

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Fuel 101: Micronutrients for Athletes

Vitamins and minerals don't get much attention compared to macros, but specific deficiencies are extremely common in endurance athletes and have a real impact on performance and health.

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