I shared this on Instagram, but I want the context to live here. This wasn’t about perfection, restriction, or doing more. It was about applying well-established principles consistently and letting time do the work. Here’s the list in full — with the why. 1️⃣ Black coffee Liquid calories add energy without much satiety, and people don’t reliably compensate for them later in the day. Swapping milk-based coffees for black coffee is one of the simplest ways to reduce daily energy intake without touching food or hunger. This isn’t dieting, it’s just removing calories that weren’t pulling their weight. 2️⃣ Reformer or some form of strength work This isn’t about burning calories. Resistance-based training supports: lean mass retention metabolic health long-term body composition changes Adding reformer or strength into the week is about what weight loss is made of, not just what the scale does. 3️⃣ More fibre Higher-fibre diets are consistently associated with: improved satiety better appetite regulation lower overall energy intake over time Not because fibre is magic, but because meals that contain fibre are simply harder to overeat. This is about making eating easier, not stricter. 4️⃣ High protein Protein intakes around 1.8–2.2 g/kg/day are well supported in the literature for: lean mass retention satiety supporting body composition changes during a calorie deficit This stayed consistent the entire time. Fat loss without protecting muscle is not the goal here. 5️⃣ Creatine monohydrate Creatine is one of the most researched supplements we have. It supports: strength and power output lean mass retention training quality This is about performance and muscle, not fat loss directly, but it matters if you care about how your body adapts. 6️⃣ Strategic swaps (example: powdered peanut butter) This isn’t “fat is bad”. Peanut butter is nutritious and very calorie dense. Using powdered peanut butter occasionally keeps the flavour while reducing energy intake when the calories aren’t adding value.

This is not a recommended checklist and not a substitute for food, sleep, or training structure. It is an explanation of why I personally use certain supplements during periods of high endurance training load, grounded in current evidence and physiological plausibility. Supplements are used to: ✅ support recovery capacity ✅ reduce risk of deficiency ✅ assist training consistency complement, not replace, nutrition fundamentals 1. Protein Supplement (Plant-Based, Complete Profile) Rationale: Endurance athletes have elevated protein requirements due to high rates of muscle protein turnover and oxidative stress. Insufficient protein intake is common, particularly during heavy aerobic blocks or when appetite is suppressed post-exercise. Current evidence supports protein intakes of approximately 1.6–2.2 g·kg⁻¹·day⁻¹ to support recovery, lean mass maintenance, and adaptation (Morton et al., 2018). For plant-based athletes, amino acid composition and leucine content are critical considerations, as leucine is a key regulator of muscle protein synthesis (van Vliet et al., 2018). Application: Used to support total daily protein intake Particularly useful post-exercise or when whole-food intake is limited, completeness matters more than branding Evidence Summary: When total protein intake is sufficient and well distributed, plant-based proteins can effectively support training adaptation (Phillips & Fulgoni, 2018). 2. Creatine Monohydrate Rationale Creatine supplementation increases intramuscular phosphocreatine availability, supporting ATP resynthesis during repeated high-intensity efforts. While classically associated with resistance training, this mechanism is relevant to endurance athletes who perform: surges and hills sprint finishes strength and injury-prevention work There is also emerging evidence for cognitive and neuroprotective benefits, particularly under conditions of fatigue and sleep disruption (Avgerinos et al., 2018). Application 3–5 g daily no loading phase required

💬 Discussion: Hydration ≠ Nutrition — Why So Many Pros Struggled in Kona After watching so many elite female athletes DNF in Kona, it’s a powerful reminder that hydration and nutrition are not the same thing. You can nail your carbohydrate targets and still fall apart if your hydration strategy doesn’t match the conditions or your physiology. We tend to lump them together — “fueling” — but the body processes them very differently: 💧 Hydration Maintains plasma volume, thermoregulation, and neuromuscular function. Driven by sweat rate, sodium concentration, and fluid absorption. When it’s off: dehydration, cramps, dizziness, GI shutdown, and early fatigue. 🍌 Nutrition Keeps glycogen stores, energy availability, and gut tolerance stable. Driven by carbohydrate type, rate (g/hr), and gut training. When it’s off: energy collapse, bonk, or nausea from poor carb-to-fluid ratio. ⚡ The Overlap That Catches People Out Even the best endurance athletes forget that your gut can’t effectively absorb carbohydrates when you’re dehydrated. So what looks like “GI distress” on the bike or run is often a hydration error, not a nutrition one. This is where Infinit Nutrition stands out for our Synergy athletes — custom blends allow you to balance: Electrolyte concentration based on your sweat profile. Carb source ratio (glucose:fructose) for gut comfort. Fluid volume tolerance in heat or humidity. It’s not about copying what a pro uses — it’s about building your formula so the gut, brain, and muscles stay in sync across a 6+ hour day. 🧠 Let’s Discuss: How do you currently test your sweat rate or sodium loss? Have you ever separated hydration and nutrition in long sessions? What do you adjust for hot, humid races like Kona or Cairns? Who’s using Infinit — and what blend or custom tweaks have worked best for you? Drop your thoughts and experiences below 👇 This is where we learn from each other, not just the data.