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

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?

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.

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

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 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

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.

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.

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.

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.

‍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. 

Scott's take on the scientific community's perspective on useing electrolytes during trainning

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).

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.

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.

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.

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?

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.

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.

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?

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.

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.