The Athlete’s Blog

Your legs can be race-ready. Your lungs can be race-ready. And your gut can still ruin everything. Here's why GI distress is so common in endurance sport - and what to do about it before it happens to you.

You crossed the finish line. Now what? A practical guide to post-race recovery nutrition for endurance athletes - what to eat, when, and why the window matters.

65km from Cape Point to Green Point. Fynbos, coastline, collective suffering, and aid stations with an energy you can't fully explain until you've been in one at kilometre 48 eating a potato. Fuel First is the official nutrition partner for PUFfeR 2026 -- here's what the race is actually like and what to put in your vest.

You've got the gels. You know what they do. Now comes the part where most people still get it wrong. They wait. And wait. Then eat three in a row at kilometre 28 and wonder why they feel sick. Here's how to actually time it.

 "It's just sugar." Every gel sceptic, ever. Technically yes, but so is the glycogen in your muscles right now. Here's what's actually going on when you take a GU gel mid-run, and why it works better than you'd expect.

The first time most of us saw someone squeeze a mystery packet into their mouth mid-run, it looked deeply unpleasant. A bit of squinting. A slight grimace. Then they just carried on running. Faster, somehow. Here's what that stuff actually is.

Hitting the wall isn't a fitness problem, it's almost always a fuelling one. Here's why bonking happens, why waiting until you feel flat is already too late, and the simple fix that most runners ignore until it's too late.

Not sure what to eat before a long run? Here's what works: from the ideal meal 2 to 3 hours out, to what to do when race morning nerves mean you have zero appetite and the start gun is 45 minutes away

New to endurance fuelling? Here's what your body actually needs on a long run, when to take it, and why waiting until you feel flat is already too late.