She Runs on Science - 14 September 2026
Sustained Energy for Female Athletes: How to Fuel for the Long Run
FWhen the distance gets longer, simply having energy isn’t enough. The question is: how do you make it last?
In Episode 2 of She Runs on Science, endurance athlete Tash sits down with 32Gi co-founder and nutrition expert Mark Wolff to ask the questions athletes actually want answered about endurance fuelling.
Why are carbohydrates so important? Are all carbs the same? Is faster energy always better? And what does “sustained energy” actually mean when you’re out there training or racing for hours?
Together, Tash and Mark unpack the science behind endurance fuelling and bring it back to what matters most:
How do you give your body the energy it needs - when it needs it - to keep going?
In this episode we explore:
• Why carbohydrates play such an important role in endurance performance.
• What happens when your available energy starts running low.
• Why different carbohydrate sources behave differently in the body.
• The difference between fast-releasing and more sustained sources of energy.
• What Palatinose™ is and why it is used in endurance nutrition.
• What sustained energy actually means in a real training or race environment.
• When athletes should start thinking about fuelling during longer sessions.
• Why you shouldn’t wait until you’re already depleted before taking on fuel.
• Why your nutrition strategy needs to be practised in training - not discovered on race day.
• How athletes can start finding a fuelling approach that works for their own body.
About She Runs on Science:
She Runs on Science is a 32GI series built for the women and girls of endurance sport, exploring their stories, and the science behind them.
Because becoming a better athlete isn’t only about working harder.
It’s about understanding yourself better.
Featured in this episode:
Tash the Runner
Endurance & Strength Athlete
Mark Wolff
Nutrition Expert & 32Gi Co-founder
32GI products seen in this episode:
32GI Endure Sports Drink
