Category: Uncategorized
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Training With Your Cycle: What The Evidence Really Says
Ever wondered why some days your workout feels effortless, and the others feel impossible? Your menstrual cycle may play a more significant role than you think, with hormonal shifts influencing mood, strength, energy and recovery. Understanding these changes can help you train smarter, feel in control and optimise performance. What is the menstrual cycle? The…
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Beyond Protein: The Nutrients Athletes Often Forget About
You can walk into almost any supermarket today and it won’t take you long to find something with the word protein printed across the packaging. There is an abundance of products that traditionally you wouldn’t pick up for their protein benefits that are now sold and smartly marketed as “high protein”. Protein has arguably never been more…
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Revision week is a training week too
Is exam stress quietly under-fuelling student-athletes? It’s 1am. There’s a 3,000-word essay due on Friday and a cup semi-final on Saturday. Dinner was a meal deal eaten over a keyboard. Breakfast will be a coffee, if it happens at all. Anyone who has trained while studying knows that week, whether they play in a university…
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can your workout really undo a day of sitting?
A review of two studies examining the relationship between occupational sitting, daily movement and long-term cardio-metabolic health What did the studies look at? These two studies, both published in 2024, address a question that is increasingly relevant in modern clinical practice: “Does regular structured exercise adequately protect against the physiological consequences of prolonged occupational sitting,…
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Does Caffeine Actually Make You a Better Athlete?
Does Caffeine Actually Make You a Better Athlete? For many athletes, caffeine is part of the pre-training or pre-match routine. A coffee before the gym. A caffeine gel before a game. An energy drink before a late-night session. But is caffeine genuinely improving performance, or does it simply make you feel more awake? The research…
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Lactate Gels: Fuel or Fatigue Fighter?
Professional cycling is developing rapidly, with sports science increasingly being used to push performance to new levels. One development that caught the attention of many following this year’s Tour de France was the use of exogenous lactate gels on selected stages. This raises an obvious question: if lactate has traditionally been associated with fatigue, why…
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Fuel Beyond the Gel: Are Whole Foods Just as Effective?
When it comes to fuelling endurance exercise such as cycling and running, gels, chews and sports drinks are usually the first things that come to mind. They’re evidence-based carbohydrate (CHO) sources, easy to carry, and provide a reliable amount of carbohydrate. But they aren’t the only option. Athletes are increasingly moving towards cost-effective whole food…
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Fuelling for training vs matchday in football
Should you eat differently on training days vs matchday? Learn how to adjust your football nutrition to maximise energy, focus and recovery based on what’s on your schedule.
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One-Off Nutrition Coaching
Not ready for ongoing coaching? A one-off nutrition session with Fuelled by Fleming gives you a personalised plan to improve your athletic performance without a monthly commitment.
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30 Days, 30 Nutrition Tips for Runners
30 practical running nutrition tips — one for every day of the month. Whether you’re training for a 5K or a marathon, these evidence-based tips will help you fuel smarter.