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Fuel for Thought: A practical guide to fuelling for your adventures
Food should be really simple. It is the means by which we nourish our bodies, providing them with the nutrients and fuel we need in order to live, exercise and socialise. Yet, in recent years, food and nutrition have become more complicated, confusing and polarising than ever before.
Fuel for Thought by leading sports dietitian Renee McGregor is a practical and trustworthy guide to sports nutrition, whether you're a world-class or real-world athlete, or just someone who wants to improve their relationship with food. Cutting through the jargon and misinformation, Renee draws on over twenty years' experience of working with sportspeople from a range of disciplines and backgrounds to provide straightforward, accessible advice about how you can fuel your adventures.
The follow-up to More Fuel You, in this book Renee looks at sports nutrition through the lens of her own sporting passion – running. She urges caution over the explosion of social media nutrition and fitness experts, apps and programmes that all claim to offer bespoke dietary advice. Instead, she offers practical information based on her own personal and professional experiences, including an A–Z of foods and a section dedicated to her own tried-and-tested, budget-friendly recipe ideas which use simple, everyday ingredients. There is also guidance on how to recognise and get help with dysfunctional behaviours, from REDs to exercise dependency, and how to be informed about your hormonal health when you go in search of appropriate support.
Fuel for Thought by leading sports dietitian Renee McGregor is a practical and trustworthy guide to sports nutrition, whether you're a world-class or real-world athlete, or just someone who wants to improve their relationship with food. Cutting through the jargon and misinformation, Renee draws on over twenty years' experience of working with sportspeople from a range of disciplines and backgrounds to provide straightforward, accessible advice about how you can fuel your adventures.
The follow-up to More Fuel You, in this book Renee looks at sports nutrition through the lens of her own sporting passion – running. She urges caution over the explosion of social media nutrition and fitness experts, apps and programmes that all claim to offer bespoke dietary advice. Instead, she offers practical information based on her own personal and professional experiences, including an A–Z of foods and a section dedicated to her own tried-and-tested, budget-friendly recipe ideas which use simple, everyday ingredients. There is also guidance on how to recognise and get help with dysfunctional behaviours, from REDs to exercise dependency, and how to be informed about your hormonal health when you go in search of appropriate support.
- GenresNonfiction
192 pages, Paperback
Published July 10, 2025
18 people are currently reading
108 people want to read
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Displaying 1 - 19 of 19 reviews
February 12, 2025
This is an interesting discussion book aimed at runners to provide practical advice beyond the social media noise, on how to stay fit and healthy as a runner.
It covers an overview of fuelling and foods, and has an interesting discussion around fitness and mental health.
This isn’t a training book, not one about nutrition alone, but more of a discussion about being conscious of what you do, eat and your motivations.
It covers an overview of fuelling and foods, and has an interesting discussion around fitness and mental health.
This isn’t a training book, not one about nutrition alone, but more of a discussion about being conscious of what you do, eat and your motivations.
February 28, 2025
A brilliant read. Will recommend this to all my running friends. If you’re into running and/or have had a complex relationship with food then this book will be ideal for you.
November 10, 2025
This is an excellent book that unfortunately contains enough misinformation to be difficult to trust. I am a cyclist rather than runner and found some high-level points to be very useful, despite the book being very runner-oriented.
Renee McGregor has a degree in nutritional biochemistry, a post-graduate degree in dietetics, a post-graduate degree in sports nutrition, and over 20 years of professional experience. McGregor is obviously qualified.
It is therefore alarming that there is some nutrition misinformation in the book. I was able to spot:
* No, dairy's saturated fat is not good for heart health (p. 79), when all other saturated fat is adversely implicated for heart health. This is a myth that comes up every few years. The US Dietary Guidelines Advisory Committee for 2025, American Heart Association, and Center for Science in the Public Interest all refute this claim. See ex. the CSPI's well-sourced "Myths and Facts About Dairy Fat."
* Dairy protein does not aid in iron absorption (p. 63), only animal protein from flesh does. Calcium in fact inhibits iron absorption. It should also be clarified that this impact is for nonheme iron. See "Iron Absorption: Factors, Limitations, and Improvement Methods."
* In that same discussion of iron absorption (p. 63), phytates are stated as being in cereals and grains. However, they are also in beans, nuts, and seeds in significant quantities. This is particularly important given that members of these foods groups are significant sources of iron.
There are a few other alarming aspects to the book, like a very strong anti-oral-contraceptive view ("the [combined oral contraceptive pill] flatlines our hormonal health") without scientific support listed to justify that strong statement (p. 147 with further discussion on p. 162), and not mentioning hypothyroidism and its other causes in the discussion of low T3 / T4 levels (p. 148), among others.
After reading the book, I perused McGregor's Instagram account, and saw more concerning, "influencer"-like bias in her posts. I deeply wish there was a more scientifically rigorous (and sport-agnostic) version of this same book, because it otherwise has important information.
The overall points I found most useful were:
* Ensure adequate carbohydrate consumption before and during long endurance activities.
* Ensure adequate sodium consumption before and during long endurance activities.
* Insufficient rest or ramping up too fast can have cascading effects throughout the body; recovery is important.
I plan to read more of her work, but with a skeptical eye, given some of the errors and seeming bias in the book. I also wish there were more expert reviews with critiques of the claims in this book; I am sure there are more errors that I missed.
Renee McGregor has a degree in nutritional biochemistry, a post-graduate degree in dietetics, a post-graduate degree in sports nutrition, and over 20 years of professional experience. McGregor is obviously qualified.
It is therefore alarming that there is some nutrition misinformation in the book. I was able to spot:
* No, dairy's saturated fat is not good for heart health (p. 79), when all other saturated fat is adversely implicated for heart health. This is a myth that comes up every few years. The US Dietary Guidelines Advisory Committee for 2025, American Heart Association, and Center for Science in the Public Interest all refute this claim. See ex. the CSPI's well-sourced "Myths and Facts About Dairy Fat."
* Dairy protein does not aid in iron absorption (p. 63), only animal protein from flesh does. Calcium in fact inhibits iron absorption. It should also be clarified that this impact is for nonheme iron. See "Iron Absorption: Factors, Limitations, and Improvement Methods."
* In that same discussion of iron absorption (p. 63), phytates are stated as being in cereals and grains. However, they are also in beans, nuts, and seeds in significant quantities. This is particularly important given that members of these foods groups are significant sources of iron.
There are a few other alarming aspects to the book, like a very strong anti-oral-contraceptive view ("the [combined oral contraceptive pill] flatlines our hormonal health") without scientific support listed to justify that strong statement (p. 147 with further discussion on p. 162), and not mentioning hypothyroidism and its other causes in the discussion of low T3 / T4 levels (p. 148), among others.
After reading the book, I perused McGregor's Instagram account, and saw more concerning, "influencer"-like bias in her posts. I deeply wish there was a more scientifically rigorous (and sport-agnostic) version of this same book, because it otherwise has important information.
The overall points I found most useful were:
* Ensure adequate carbohydrate consumption before and during long endurance activities.
* Ensure adequate sodium consumption before and during long endurance activities.
* Insufficient rest or ramping up too fast can have cascading effects throughout the body; recovery is important.
I plan to read more of her work, but with a skeptical eye, given some of the errors and seeming bias in the book. I also wish there were more expert reviews with critiques of the claims in this book; I am sure there are more errors that I missed.
February 6, 2025
Just to be clear, this book is clearly aimed at runners. The sub-title suggests it is for general outdoor adventurer, and it will be easy to take the learning from this into other mountain adventures, but you will learn through the context of running. Don't let this put you off. The book is well written, easy to read and understand and I could certainly relate the information to when my activities were more about mountain adventures than fell running.
In the first section the author dives straight in to some of the problems runners face caused by general and unsubstantiated advice, particularly coming through social media from 'runfluencers'. She looks at the many issues this presents, particularly for those just starting out (why wouldn't you enter a 100km ultra in your first year running?!) and is very clear in the damage they can cause. This is backed up with case studies from people she has worked with to reinforce the points. There's a lot of important background here before getting to the second section Putting it into Practice..
This second section focuses in on food, as might be expected, from basis elements (carbs, protein and fats) and what they do for us, through specific foods and then onto supplements. Many myths are busted and you may find, as I did, some revelations (or perhaps new information coming out of science). There are recipes, example daily menus, as well as information about how to fuel up for training and racing. With an eye on budget along with explanations of what sports fuel products and supplements there do for us there is also guidance and recipes for how we can get these benefits from real food.
The last section continues a theme of recognising that you have individual needs and must take general information with a pinch of salt. Your training and nutrition has to fit your life and your plans, not those general ones as seen on social media.
As on older, experienced fell runner this is a book I wish I'd had when I started increasing my running 30 years ago. I might have avoided a few mistakes and maybe some injuries and ineffective training too. Nowadays with a mass of easily available but unsubstantiated information this book is needed more than ever. It will give you a thorough understanding of how what you eat underpins healthy life, training and racing with the reassurance that the advice is qualified and professional, whether your at the start or long into your running adventures.
In the first section the author dives straight in to some of the problems runners face caused by general and unsubstantiated advice, particularly coming through social media from 'runfluencers'. She looks at the many issues this presents, particularly for those just starting out (why wouldn't you enter a 100km ultra in your first year running?!) and is very clear in the damage they can cause. This is backed up with case studies from people she has worked with to reinforce the points. There's a lot of important background here before getting to the second section Putting it into Practice..
This second section focuses in on food, as might be expected, from basis elements (carbs, protein and fats) and what they do for us, through specific foods and then onto supplements. Many myths are busted and you may find, as I did, some revelations (or perhaps new information coming out of science). There are recipes, example daily menus, as well as information about how to fuel up for training and racing. With an eye on budget along with explanations of what sports fuel products and supplements there do for us there is also guidance and recipes for how we can get these benefits from real food.
The last section continues a theme of recognising that you have individual needs and must take general information with a pinch of salt. Your training and nutrition has to fit your life and your plans, not those general ones as seen on social media.
As on older, experienced fell runner this is a book I wish I'd had when I started increasing my running 30 years ago. I might have avoided a few mistakes and maybe some injuries and ineffective training too. Nowadays with a mass of easily available but unsubstantiated information this book is needed more than ever. It will give you a thorough understanding of how what you eat underpins healthy life, training and racing with the reassurance that the advice is qualified and professional, whether your at the start or long into your running adventures.
February 8, 2025
This is an insightful, and very useful book aimed at explaining key issues for nutrition aimed mainly for trail runners, but can also be helpful for other forms of endurance sport. What really makes the difference is that the author, an experienced runner herself, draws on personal experience to show that the previously accepted, rather simplistic approach to fuelling sporting activity, does not work equally for everyone, and, better still, explains why in clear and relatable terms. Sports nutrition is much more than comparing energy in versus energy out.
In particular, she explains how the effects of various hormones, combined with the body's predilection for self preservation, means that weight loss does not necessarily always result if the body feels overloaded by repeated, significant energy depletion, but instead may slow down its metabolic rate to allow repair and recovery. I wish I had known this 30 years ago when I was a similar age to the author, along with a number of the other situations she has experienced and described, which I never understood at the time.
In the 1970s, 80s and 90s there were lots of preordained theories on nutrition, based on 'one size fits all'.
She also highlights the huge rise of 'influencers' in the 21st century (in all walks of life). The book patiently and tactfully explains why following these may not be helpful. 'X works for me, you should try it' is not useful without a good depth of understanding and experience.
Another section, on how to manage dehydration and salt management is well explained too. These conditions can cause discomfort during events, but at an extreme level it is potentially fatal.
Dietary suggestions are given which should be useful for most (vegan alternatives included), though I would have liked to see more suggestions for carbohydrates suitable for gluten intolerance.
All in all, a very useful and comprehensive book.
In particular, she explains how the effects of various hormones, combined with the body's predilection for self preservation, means that weight loss does not necessarily always result if the body feels overloaded by repeated, significant energy depletion, but instead may slow down its metabolic rate to allow repair and recovery. I wish I had known this 30 years ago when I was a similar age to the author, along with a number of the other situations she has experienced and described, which I never understood at the time.
In the 1970s, 80s and 90s there were lots of preordained theories on nutrition, based on 'one size fits all'.
She also highlights the huge rise of 'influencers' in the 21st century (in all walks of life). The book patiently and tactfully explains why following these may not be helpful. 'X works for me, you should try it' is not useful without a good depth of understanding and experience.
Another section, on how to manage dehydration and salt management is well explained too. These conditions can cause discomfort during events, but at an extreme level it is potentially fatal.
Dietary suggestions are given which should be useful for most (vegan alternatives included), though I would have liked to see more suggestions for carbohydrates suitable for gluten intolerance.
All in all, a very useful and comprehensive book.
February 20, 2025
FUEL FOR THOUGHT
RENEE McGREGOR
Initially seems to be a book aimed at runners but the information shared in this book is valid for many endurance sports and also for involvement in other sports too.
I’ve found Renee’s style of writing accessible and felt her honesty about her own relationship with food as a younger person really interesting, useful & comforting.
I think it’s a well set out book, she’s quite humble about her knowledge base and I find that refreshing.
So within the pages are science based facts through to varying recipes, with explanations on “why”.
In a relatively small book, to cover such a broad selection of fact based & interlinked information, is hard but I feel Renee has done this superbly well.
There’s quite a bit here for women and I feel this is hugely important as there’s an evolving nutrition field for women who struggle very much with changing stages of life, hormonally & metabolically, which affects performance. It’s hard to get sound advice to help to cover these varying phases whilst still competing in endurance and other sporting activities.
As I’ve aged I’ve become aware of the changing need for alteration in my nutrition for activity and this book has been insightful.
I am glad I’ve read this because I’ve gained new information and also ideas to delve deeper into.
It’s a neat book to pick up and read sections. Certainly one for the personal book shelves as a resource.
RENEE McGREGOR
Initially seems to be a book aimed at runners but the information shared in this book is valid for many endurance sports and also for involvement in other sports too.
I’ve found Renee’s style of writing accessible and felt her honesty about her own relationship with food as a younger person really interesting, useful & comforting.
I think it’s a well set out book, she’s quite humble about her knowledge base and I find that refreshing.
So within the pages are science based facts through to varying recipes, with explanations on “why”.
In a relatively small book, to cover such a broad selection of fact based & interlinked information, is hard but I feel Renee has done this superbly well.
There’s quite a bit here for women and I feel this is hugely important as there’s an evolving nutrition field for women who struggle very much with changing stages of life, hormonally & metabolically, which affects performance. It’s hard to get sound advice to help to cover these varying phases whilst still competing in endurance and other sporting activities.
As I’ve aged I’ve become aware of the changing need for alteration in my nutrition for activity and this book has been insightful.
I am glad I’ve read this because I’ve gained new information and also ideas to delve deeper into.
It’s a neat book to pick up and read sections. Certainly one for the personal book shelves as a resource.
February 9, 2025
Generous, understanding and scientifically rigorous, this no-nonsense book is not quite an antidote to sports nutrition, but offers a great guide to how to improve our relationship with nutrition in sport.
Renee Mcgregor speaks from her own personal experience as a runner as well as her years of working with athletes up to the highest level, and her supportive approach is a helpful prompt to think about how we are fuelling. The case studies indicate just how difficult we can find it to change our thought processes, despite clear evidence that our fuelling needs to change.
This book addresses the traps which face the runner today - stress, running apps, influencers, and the influence of daily life on our running. It also tackles topics such as REDs (not just a problem for female runners), and running through biological changes, as well as dysfunctional behaviours.
The A-Z of everyday food and budget-friendly recipes gives a realistic helping hand, with good ideas for foods which we can incorporate into our everyday diets whilst also fuelling our running. The examples of meals and recovery guidance are particularly helpful.
It is worth noting that the text on grey/charcoal background boxes is quite difficult to read.
Renee Mcgregor speaks from her own personal experience as a runner as well as her years of working with athletes up to the highest level, and her supportive approach is a helpful prompt to think about how we are fuelling. The case studies indicate just how difficult we can find it to change our thought processes, despite clear evidence that our fuelling needs to change.
This book addresses the traps which face the runner today - stress, running apps, influencers, and the influence of daily life on our running. It also tackles topics such as REDs (not just a problem for female runners), and running through biological changes, as well as dysfunctional behaviours.
The A-Z of everyday food and budget-friendly recipes gives a realistic helping hand, with good ideas for foods which we can incorporate into our everyday diets whilst also fuelling our running. The examples of meals and recovery guidance are particularly helpful.
It is worth noting that the text on grey/charcoal background boxes is quite difficult to read.
February 4, 2025
This book is divided into 3 sections. Section one covers the authors personal reasons for writing the book and attempts to focus on categorisation of runners. This section like the whole book is in quite small font and the boxes which contain case studies are printed on a light grey background so quite difficult to read as are some of the tables which are in even smaller font. Section 2 of the book is most useful and even if you are not a runner of whatever category there is useful info here I found the section on the store cupboard and the a-z of foods ( but no x!) a really useful reference. Section three is a short section to finish the book focussing on some of the negative aspects and beliefs which hinder runners and impact performance. Overall a useful guide.
February 6, 2025
I'm a male 50something social runner and rock climber who enjoys the odd steak.
The book is comprehensive and I found it really easy to read. The science behind it seems sound and the authors credentials are impeccable.
I got ideas for if I was to ever take my running up a level and wanted to think more carefully about training as a package with diet.
The reasons for losing a star are too fold.
1. The layout is very bland, a bit more "punch" for lack of a better word would be good.
2. It seems very targeted at a female mostly vegetarian audience who are more serious about their running, this is fine but if thats the case I think it should make this clearer from the start (note, I dont have a problem with this and some of the case studies are male)
The book is comprehensive and I found it really easy to read. The science behind it seems sound and the authors credentials are impeccable.
I got ideas for if I was to ever take my running up a level and wanted to think more carefully about training as a package with diet.
The reasons for losing a star are too fold.
1. The layout is very bland, a bit more "punch" for lack of a better word would be good.
2. It seems very targeted at a female mostly vegetarian audience who are more serious about their running, this is fine but if thats the case I think it should make this clearer from the start (note, I dont have a problem with this and some of the case studies are male)
February 6, 2025
Just finished this excellent book and would thoroughly recommend it to runners and sporty people. Great information - sensible, down to earth and really accessible. Lots of nutritional advice as well as general advice connected to sport and running in terms of mindset. It covers fuelling, nutritional advice, shows why fads don’t work and gives guidance to foods to try and what is needed for your body to work well. There’s also female specific advice and it also discusses REDs, an area in which Renee is an expert too as well as nutrition. Its straightforward no-nonsense writing style makes it really accessible. Great book - a real antidote to all the crap information that’s out there.
February 6, 2025
An enjoyable read for anyone interested in food, nutrition and training. However, I think it worth pointing out that this will most likely be useful for those who are already very keen runners, in particular. Although there is crossover with other sports (ie climbing, cycling), runners will certainly get the most out of the book.
I found Part 2 on Putting it into practice to be the most useful for me, with lots of useful information around store cupboard staples and example recipes. This is a book I will dip in and out of as my training waxes and wanes, because it contains so much useful information relating to nutrition and training. Recommended!
I found Part 2 on Putting it into practice to be the most useful for me, with lots of useful information around store cupboard staples and example recipes. This is a book I will dip in and out of as my training waxes and wanes, because it contains so much useful information relating to nutrition and training. Recommended!
January 27, 2025
This book is excellent! Loads of female-specific info (though it’s not a booked aimed at women solely), a bit on REDS, a nod to EBV (which I have in my system), and notes for vegetarian/plant based folks (which I’m not but I know many runners are). Only wish there was some coeliac signposting, but I can hunt for that and there are naturally gf recommendations in the book. Thank you for the lack of BS in it. Highly recommend.
February 6, 2025
Very interesting book with lots of useful information. I found the A to Z of foods section very interesting as Renee included some different information about some of the food items which are not mainstream views but also very valid points.
I liked the real-time examples of runners Renee has worked with as it makes the book more relatable.
Overall, a very good read which can be dipped into again and again to recap on advice given for many different aspects of a runner's diet.
I liked the real-time examples of runners Renee has worked with as it makes the book more relatable.
Overall, a very good read which can be dipped into again and again to recap on advice given for many different aspects of a runner's diet.
July 24, 2025
A very interesting and science-based book for runners!
It covers key topics like training, nutrition, and the demystification of trendy advice often seen on social media.
Highly recommended for anyone on their running journey — whether you’re just starting or looking to improve. It’s an easy read, with practical examples that make it simple to apply the concepts to real life.
It covers key topics like training, nutrition, and the demystification of trendy advice often seen on social media.
Highly recommended for anyone on their running journey — whether you’re just starting or looking to improve. It’s an easy read, with practical examples that make it simple to apply the concepts to real life.
February 23, 2025
Overall, an excellent, evidence based review of the fuelling of sports training & racing - aimed principally at trail runners. Could do with more specific guidance, protein & carb content of foods. Also - better print, clearer font & diagrams would have improved it enormously.
March 3, 2025
An excellent, and no nonsense read, helping the average runner understand the importance of fuelling our bodies, with lots of practical advice as to how and when, and what with. I’ve been recommending this to every runner I know.
April 18, 2025
Loved this from cover to cover, something for everyone, and all written in Renee's easy to understand delivery. If you're after the basics, you'll actually get more than that, but it's a win/win, get on board 👏🏼
Thank you Renee
Thank you Renee
February 18, 2025
This is a really kind and supportive read, which you would expect if you follow Renee. I think that has huge value, with all the conflicting information out there, and the potential to become confused and stressed by what to do. Or to develop an unhealthy relationship with food and your body. I've consumed a lot of content around nutrition in recent years and felt overwhelmed. I found this book very clear and informative, it's more practical than one of Renee's other books More Fuel You. I've had quite a few lightbulb moments, such as around training age, and realising how much carbohydrate the body needs for various purposes, even on a rest day, and that I may have been under-fuelling myself. There's a useful illustration on how your glycogen battery depletes between runs. There's other great tips I haven't heard before, such as using skimmed milk powder to more affordably increase the protein amount in things. And the focus is on real food, rather than expensive supplements (though there is some helpful information on things like collagen).
February 6, 2025
Excellent and a great follow on from More Fuel You. Renee write with expertise and commitment and shares her story of running, fuelling, making the most of your health and fitness.
A great read and full of practical, actionable, tailored to you advice whether you are starting to run or training for an ultra event - I know I will return to its wise words again when training.
A great read and full of practical, actionable, tailored to you advice whether you are starting to run or training for an ultra event - I know I will return to its wise words again when training.
Displaying 1 - 19 of 19 reviews