From London Cool to Athens Heat: My Poseidon Half Marathon Experience

The Speed Read My first half marathon in the heat didn’t go exactly to plan, but it worked. I finished the Poseidon Half Marathon in Athens in 1:57 under conditions much warmer than anything I trai...

Taurine: The Secret Weapon for Conquering Heat in Endurance Sports?

I bet you've already been there; maybe you were running on a hot day, cycling indoors or in a warm gym. Gradually, without you realising, the effort became harder. If you were wearing a heart rate ...

The Metabolic Bridge Between Cancer, Immunity, and Physical Training

What do cancer, the immune system, and physical exercise have in common? More than you might think. While they may seem unrelated, they are all deeply connected by cellular metabolism, the way our...

Alistair Brownlee on Heat Acclimation: From Beijing Lessons to Your Body's Heat Armour

My heat prep has evolved over my career: from minimal sessions as "insurance" for London 2012, to saunas/heated bathrooms for Rio 2016 – plus overdressing, hot baths, sealed tents, and painting sui...

Ester Blanco: Introducing Our New Scientific Advisor

We at truefuels are delighted to welcome Ester onboard as our Scientific Advisor. With her exceptional expertise at the intersection of cancer biology, immunology, and cellular senescence, combined...

When Heat Takes Control: My Two Close Calls and the Science of Fatigue

Heat has delivered some of my toughest racing lessons: Beijing 2008's gradual fade while leading the Olympic triathlon (to finish 12th), and London 2010's sudden blackout from exertional heat strok...

Nutritional Best Practices for Endurance Athletes

Fuelling for endurance isn’t just about loading up on carbs the night before a race. To perform, recover, and stay healthy, you need a well-rounded nutritional strategy that covers carbohydrates, p...

Where Does All the Energy Go? Understanding Human Mechanical Efficiency and Heat in Sport

Human beings are remarkably adaptable but surprisingly inefficient at converting food energy into athletic performance. During exercise, only about 20–25% of the energy produced by the muscles is t...

Why Electrolytes Matter in Endurance Performance

When we discuss electrolytes in endurance sports, we typically mean sodium, potassium, magnesium, and chloride. They are more than just “salts.” They’re essential minerals that keep your muscles fi...

Maximising Glycogen Storage: The Key to Athletic Success?

Glycogen is the stored form of glucose in our muscles and liver. It’s essential for endurance, high-intensity efforts, and recovery. When glycogen runs low, performance declines. When it’s optimise...

It’s all about the process! Why process goals outperform outcome-based targets.

Olympic champion Alistair Brownlee explores why process goals outperform outcome-based targets. Backed by science, this article breaks down how athletes can train with discipline, clarity, and cont...

The Adventure of a Carbon Molecule: Where Does Our Energy Come From?

Follow a single carbon atom from air to ATP. Discover how food turns into fuel, and what that means for training, performance, and long-term energy storage.

Why Motivation Slips—and What Sports Psychology Taught Me About Sticking With It

Olympian Alistair Brownlee shares science-backed motivation strategies from sports psychology to help athletes overcome setbacks and stay consistent.

1:1 Glucose–Fructose Ratio: The Gold Standard for Endurance and Gut Comfort

Discover why a 1:1 glucose-to-fructose ratio is optimal for sports nutrition. Learn how this balance maximises carbohydrate absorption, reduces GI distress, and boosts endurance performance for ath...

The role of electrolytes in endurance sports. Learn how to fuel right to prevent cramps.

Electrolytes are essential for performance. Learn how to fuel right in every condition to prevent cramps, dehydration, and fatigue—and power through your next session.

Carbs is Energy! The role of carbohydrates in endurance sports

Carbs is energy. Learn how much to take, what types to combine, and how to fuel smarter to boost endurance, avoid GI issues, and reach peak performance.

Is sugar really the enemy? Learn how to harness the right kinds to boost performance.

Not all sugar is bad. Learn how to harness the right kinds at the right times to boost performance, speed recovery, and keep your energy sharp from start to finish.

A reminder on how the bodies digestive system works

Your gut powers your goals. Learn how digestion, hydration, and smart fueling choices can boost endurance, speed recovery, and extend both performance and life.