Fueling for Women Runners: Avoid Under-Fueling, Support Hormones & Recover Better (with Nicole from Total Balance Nutrition) | Women’s Running Collective
This week on the Women’s Running Collective, Hayles takes the mic solo while Jussie is away and chats through a huge week of Gold Coast Half Marathon training 💛
From a tough 5 x 6-minute workout session to swim squad, easy runs with Nat, and a long run featuring race-pace intervals, Hayles shares the highs, struggles, and little wins of training during a busy season of life. She also gives some massive shout-outs to friends who tackled Ultra-Trail Australia, including podium finishes and incredible age-group performances.
Then Hayles welcomes back Nicole from Total Balance Nutrition — Performance Dietitian, Exercise & Sports Scientist, ultra runner, and one of our favourite guests from the early days of the podcast.
Nicole shares her journey from competitive swimming into endurance sports and nutrition, including completing the brutal Buffalo Stampede multi-stage ultra race. The conversation then dives deep into one of the biggest issues facing women runners: under-fueling.
Nicole explains the importance of carbohydrates, protein, fats, iron, calcium and vitamin D for women runners, and discusses the warning signs of low energy availability and RED-S, how under-fueling can impact hormones and menstrual cycles, and why proper recovery nutrition matters so much for performance and long-term health.
The girls also chat practical pre-run fueling, post-run recovery, social media comparison, and the pressure many women feel around body image and eating while training.
This episode is packed with practical advice and important conversations every woman runner needs to hear 💛
Timestamps
00:00 Solo Intro and Updates
00:33 Gold Coast Training Week
02:16 Race Pace Long Run
02:48 UTA Weekend Shoutouts
04:49 Meet Nicole Again
07:38 Nicole Origin Story
09:36 Ultra Stage Race Prep
12:01 Key Nutrients for Women
14:15 Under Fueling Warning Signs
19:53 Cycles Hormones and RED-S
25:01 Daily Nutrition First
28:42 Pre Run Carbs That Work
30:23 Fueling Beyond The Run
32:30 Post Run Three Rs
35:31 Are You Underfueling
39:52 Three Tips For New Runners
42:30 Social Media Comparison Trap
43:26 Wrap Up And Recommendations
Izzy Bat Doyal Boston Marathon - YOUTUBE
https://www.youtube.com/watch?v=gRANETml7gs
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