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Episode Synopsis
Women's Running Collective: Fueling & Nutrition for Female Runners with Laura and Kia Episode 63
Welcome back runners! Episode 63 is here and WOW is it a good one. This week, Hayles and Jussie catch up on their latest training sessions including some interval goodness, a spicy little pyramid set, and the usual rollercoaster of running adventures (plus a few setbacks, because we keep it real around here 😅).
But the real magic of this episode? Our chat with the incredible Laura and Kia, two sports dietitians who specialise in female performance nutrition. These women are the real deal, and we pick their brains on everything we wish we knew when we first started running.
Think:
✨ How to actually fuel enough
✨ Why blood tests matter (more than we realised!)
✨ Protein, carbs & timing your meals
✨ Nutrition through your menstrual cycle
✨ Common mistakes most female runners make
✨ How to support your hormones, your training AND your overall wellbeing
It’s one of those episodes where you walk away feeling smarter, empowered, and honestly a bit relieved because fueling doesn’t have to be complicated, and they explain it in such a simple, practical way.
Grab your coffee and join us for one of our most informative episodes yet. 💛👟
Episode Breakdown
00:00 – Introduction and Casual Banter
00:25 – Weekly Running Recap
02:08 – Functional Running Adventures
04:07 – Funny Instagram Account Spotlight
08:10 – Interview with Sports Dietitians
20:20 – Foundations of Nutrition for Female Runners
21:16 – Importance of Regular Blood Tests
22:02 – Protein Intake and Meal Structure
23:38 – Pre and Post-Run Nutrition Strategies
24:54 – Nutrition Adjustments During Menstrual Cycle
26:59 – Common Nutrition Challenges for Female Runners
29:03 – Carbohydrate Needs Based on Training Intensity
30:55 – Fueling Strategies During Long Runs
33:42 – Iron Deficiency and Body Image Issues
34:15 – Personalised Nutrition Plans + Their Business Plug
37:46 – Casual Chat and Recommendations
Her Dietitian website
Her_dietitian
Welcome back runners! Episode 63 is here and WOW is it a good one. This week, Hayles and Jussie catch up on their latest training sessions including some interval goodness, a spicy little pyramid set, and the usual rollercoaster of running adventures (plus a few setbacks, because we keep it real around here 😅).
But the real magic of this episode? Our chat with the incredible Laura and Kia, two sports dietitians who specialise in female performance nutrition. These women are the real deal, and we pick their brains on everything we wish we knew when we first started running.
Think:
✨ How to actually fuel enough
✨ Why blood tests matter (more than we realised!)
✨ Protein, carbs & timing your meals
✨ Nutrition through your menstrual cycle
✨ Common mistakes most female runners make
✨ How to support your hormones, your training AND your overall wellbeing
It’s one of those episodes where you walk away feeling smarter, empowered, and honestly a bit relieved because fueling doesn’t have to be complicated, and they explain it in such a simple, practical way.
Grab your coffee and join us for one of our most informative episodes yet. 💛👟
Episode Breakdown
00:00 – Introduction and Casual Banter
00:25 – Weekly Running Recap
02:08 – Functional Running Adventures
04:07 – Funny Instagram Account Spotlight
08:10 – Interview with Sports Dietitians
20:20 – Foundations of Nutrition for Female Runners
21:16 – Importance of Regular Blood Tests
22:02 – Protein Intake and Meal Structure
23:38 – Pre and Post-Run Nutrition Strategies
24:54 – Nutrition Adjustments During Menstrual Cycle
26:59 – Common Nutrition Challenges for Female Runners
29:03 – Carbohydrate Needs Based on Training Intensity
30:55 – Fueling Strategies During Long Runs
33:42 – Iron Deficiency and Body Image Issues
34:15 – Personalised Nutrition Plans + Their Business Plug
37:46 – Casual Chat and Recommendations
Her Dietitian website
Her_dietitian
More episodes of the podcast Women’s Running Collective
Plan Your Best Running Year Yet
03/11/2025
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