Women’s Running Nutrition: How to Fuel Properly for Running & Recovery with Nicole Miller

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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