Fuel Wise Nutrition

20/12/2025

13/11/2025

Mix it up & Feel the Benefit 🥦🍓🥕🍠 🍣🍳

Tired of the same meals every week? Eating the same breakfast and lunch most days? Always put the same food items in your shopping trolley?

You are not the only one, and whilst this may be easier on the brain, your body craves variety—and here’s why:

🥗 More nutrients: Different foods = different vitamins, minerals, and antioxidants

🌾Better gut health: Diverse fibers feed a happy microbiome

💪 Stronger immunity: A mix of whole foods helps your body fight back

🥳 More joy: New flavours, colours, and textures keep eating exciting!

✨ Try swapping one ingredient today and each week ahead - add a new veggie, grain, protein or spice to your plate. Your health (and taste buds) will thank you 😋

27/10/2025

It’s that pumpkin time of year again and a chance to make the most of that nutrient laden flesh, rather than it being thrown away.

Scoop out the flesh inside and use it to make a pan of soup. Add some potatoes, onions, carrots, some warming spices like ginger, cumin, Garam masala and garlic. Serve with a big dollop of natural yoghurt and toasted pumpkin seeds and you have a warming, healthy & delicious meal, all in the time it takes the kids to carve their pumpkin masterpiece 🎃

20/10/2025

Living with a cancer diagnosis and going through treatment can make eating less appealing.

Many people lose their appetite altogether and experience side-effects that can have a significant impact on their quality of life and ability to enjoy food.

Our expert dietitians can help you tackle issues such as:

- Taste changes and appetite loss
- Nausea and constipation
- Weight loss, and how to maintain a healthy weight during treatment.. and much more

Call or send us an email with your queries: https://www.wcrf.org/living-well/living-with-cancer/cancer-and-nutrition-helpline/

20/10/2025

Today is so take a moment to focus on your bone health for now and the future. We can get plenty of calcium through our diet if we regularly eat dairy products 🥛🧀 or fortified plant based alternatives. Other sources include white flour foods such as bread, beans & pulses, tofu and tinned fish.

Vitamin D is more difficult to get through diet unless we eat oily fish and eggs daily so over the darker Autumn and Winter months we should all be taking a Vitamin D supplement of 10ug to cover our needs.

As well as calcium and Vitamin D our bones love exercise to keep them strong so why not head out for a walk at lunchtime or meet up with a friend for a run or an exercise class.

22/09/2025

https://loveyourgut.com/wp-content/uploads/LYG_Infographic_30ways.pdf
It was 'Love your gut' week last week and this infographic offers lots of small ways that we can improve our gut health by adding more fibre & phytochemicals into our diets, some daily exercise & fresh air, adequate sleep and relaxation. See what you can do to help your gut be healthy and happy 🌱🫐🥗🫚

19/09/2025

More pics of the LAP ultra feeding station offerings.

Jam baguette, malt loaf and melon worked for me.

What things would you choose? 😋

17/09/2025

Some of you know that I had been training for an ultra-marathon race that I entered last September. I entered partly to challenge myself with a new event and to push myself further than before but also to experience the whole fueling and hydration side of things.

I work with many ultra runners to offer advice based on scientific evidence and to help them find the right fueling plan for them. Everyone is different and each brings a unique challenge in terms of how much fuel and fluid they require and what they can tolerate in practice.

This all takes time and is a key part of any training plan to ensure that on race day you can be confident that your fueling plan is tried and tested.

My ultra was last weekend - The LAP in the Lake District- (47 miles and 8500 foot of ascent) described as the beautiful ultra and an ideal one for first timers like me due to it being fully way-marked with fully stocked feed stations. My training had not gone as well as I’d hoped due to a high hamstring tendon injury around Easter which cost me about 8 weeks training and left me behind schedule with my long runs. With rehab and patience I built the miles up and my longest training run was 25 miles along the WHW.

I learnt a lot about fueling during training. I personally have a very high sweat rate and during the warm summer months it was a struggle to carry and consume enough fluids. I knew that I needed at least 500ml per hour plus electrolytes and that I would need to drink extra at the feeding stations to stay hydrated. My favoured fluid was an apple juice / water mix (2:3) with added electrolytes. On race day I supplemented this with various dilutions of Mountain Fuel from the feeding stations.

Favoured training fuel was dried mango and dried peaches, Quaker oat bars and Clif chews. I found these fairly easy to chew and swallow, they gave me a good mix of quick and slower absorbed carbs and tasted good. Together with the apple juice I was taking around 40 - 50g carbs per hour.

Race day was much cooler than recent weeks with a lot of heavy rain around which made for super soggy conditions but less risk of dehydration. The food stations were fantastic and you never really know what you will fancy eating until you arrive at each one. The choice was incredible and would cater for everyone’s tastes and needs. Over the 5 feed stations I ate:

Lots of fresh melon chunks
White baguette with jam - quite a few of them
Some cheese
A mountain fuel ginger flapjack
A small tub of salted crisps
A few pieces of buttered malt loaf
Two slices of delicious margarita pizza at the halfway point
A few cups of milky tea

As well as my trusty dried fruit and some homemade cereal bar pieces and 2 cherry caffeine Clif chews.

Fueling wise it all went well. My energy levels were good and I had zero gut issues. I did develop a pain in my hip flexor at 20 miles so pure determination, pain killers and my amazing support crew got me through the remaining 27 miles to the finish in 12 hours and 29 mins.

I absolutely loved it and feel there is much room for improvement. I learned loads about myself and can now add that lived experience to any future clients attempting ultra events.

Sorry about the long post!! 😊

22/08/2025

Another group through the Maggies Glasgow nutrition workshops and what a wonderful feast of healthy, colourful & super delicious food they cooked up today. It is a real pleasure to oversee these sessions and to know that the knowledge I help them to impart can make such a difference to their future health 🧡

20/06/2025

Shout out to all my clients & everyone taking on the Mighty WHW race this weekend- looks like a warm 🥵 one - take care out there 🏃‍♂️💪🥤

11/06/2025

I went along to Bellahouston Road Runners tonight to do some sweat rate testing on a group of runners. It was a hot night and the group were doing a tempo interval session for approx. 60 mins.

The average sweat weight lost was 1.6kg equating to approx. 1600ml fluid. Max loss was 2.55kg and min was 1.0kg.

This rate of sweat loss can have a huge impact on training performance and especially in longer races.

So, a reminder, especially when the weather is warm - keep up your fluid intake. Start your training well hydrated, top up during training if you can and replace your losses afterwards. Replacing lost electrolytes is important too - isotonic drinks or an electrolyte tab or a pinch of salt in your water are all good for this.

If any other running clubs are interested in sweat tests then please get in touch 🥵🥵

04/04/2025

Some of the delicious, vibrant, flavourful healthy dishes cooked today at Maggies centre, Glasgow to finish off the most recent ‘Eating for Health’ group 😋 - well done team 🤩