Eat Better, Run Better: Women’s Fueling Explained with Dietitian's Kia and Laura

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

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