The Eat Well Perform Better Blog

A simple, beginner-friendly guide to fuelling an ultra marathon — including what to eat, when to eat, and how to build a practical race plan using the PACE framework.

As a sports nutritionist, I spend a lot of time discussing supplements with athletes. Social media is full of bold claims about powders, pills, and drinks promising better performance, faster recovery, or improved health. It’s not surprising that many of the athletes I work with arrive already taking several supplements - sometimes five or six at a time. Supplements certainly have a place, but they shouldn't be what you reach for first.

Carbohydrates remain central to endurance running performance. This evidence-based review examines high- and low-carbohydrate approaches, elite practice, and how to individualise fuelling strategies.

The most effective January resets aren’t about overhauling everything. They’re about understanding what last year actually looked like and using that information to build sustainable nutrition habits that will support training and performance throughout 2026.

Last year, Israel Premier Tech made headlines when their riders were spotted snacking on homemade Rice Krispie Bars - a simple but effective source of energy on the bike. With Halloween around the corner, and after the success of our recent kitchen-tested recipes, I thought you might enjoy this fun twist: Sainsbury's Crunchy Crispie Crawlies — a festive, performance-friendly version of the classic cyclist snack.

Ultramarathons expose every weakness in your fuelling plan. And it’s not as simple as scaling up your marathon strategy. You wouldn’t skip your long run — so don’t skip your nutrition planning either. What you eat and drink is what powers every mile, every climb, and every finish line. That’s why I created the Ultramarathon Nutrition Course — a five-part online series designed to help ultra runners fuel smarter, recover faster, and Perform Better.