You know the session. Same route. Same pace target. Same shoes. Same breakfast. Last week it felt controlled, sharp, almost easy. This week your legs feel heavy by the second kilometre, your heart rate sits higher than it should, and your breathing feels out of proportion to the work. It is tempting to assume your fitness has dropped. Most of the time, it has not. For many female athletes, that shift is the menstrual cycle showing up in training. Not as an excuse. Not as a we

My first half marathon was 1:50 at university, and I made almost every fuelling mistake possible. I did not carb load. I did not take gels. I did not drink water. I walked the last 3 miles wondering why my legs had completely disappeared. At the time, I thought I had just “hit the wall” because I was not fit enough. Looking back, that race was the start of everything. It pushed me towards an MSc in sports nutrition, because I wanted to understand why effort and outcome can fe

“Why does eating more allow the body to get leaner and build muscle at the same time?” This question often puzzles many women trying to improve their body composition. It seems to contradict the simple calories in versus calories out rule. Yet, the truth is more complex. The body’s response to food depends on whether it feels it has enough fuel or is in a state of scarcity. Understanding this paradox is the key to unlocking sustainable fat loss and muscle gain. In this post,

If you’ve moved from dieting or tracking calories to training hard, you might be stuck in a common trap: treating your performance phase like a diet phase. Many active women believe that eating high protein is the safest way to fuel their bodies, but this approach often leaves no room for carbs. The result? You end up calorie loading on protein, not carb loading, which can hold back your performance and energy. Let’s unpack why protein became the “safe macro,” why that create

If you’re an active woman juggling strength training and cardio, you might feel stuck. You train hard but feel soft, or you’re caught in a cycle of high volume workouts and under-eating. You might blame cardio for killing your muscle gains. But here’s the truth: cardio isn’t the enemy. The real problem is often under-eating. Let’s unpack why your body might be breaking down muscle, what really happens when you add cardio to your routine, and how to fuel your hybrid training f

I get it, it’s cheap, it’s convenient, it connects to your watch… truthfully though i’m sick of fixing injuries that come from Ai running app’s. In theory they should work, they tailor progressions across the 3 main runs any runner should be doing; An easy, a speed and a long and they take into consideration your goal pace and they deload your volume and they plan for you to progress up until the set day of your race. So what’s going wrong? In the past 2 years i’d say i’ve pr

If you’re an active woman juggling running, lifting, or hybrid training, you might be hitting your 10,000 steps daily target religiously. Yet, you wonder why your recovery feels off or your progress has stalled. The popular 10,000-step goal is often seen as a universal benchmark for health and fitness, but for women in structured training, it might be doing more harm than good. Let’s unpack why this number isn’t one-size-fits-all and how you can adjust your mindset and habits

Training volume is often misunderstood as simply the number of sessions per week. Yet, the real measure of training load is far more complex. It combines the number of sessions, their duration, and intensity. Five easy sessions are not the same as five hard sessions. For women, understanding this difference is crucial to avoid burnout, injury, and hormonal disruption. This post explores how to recognize if your training volume is too high, why women are particularly sensitive

If you train hard and find yourself struggling with fatigue, muscle soreness, or restless nights, magnesium might be the missing piece in your recovery puzzle. As a sports nutritionist and performance coach, I’ve seen how this mineral quietly supports over 300 enzymatic reactions in the body, yet it rarely gets the spotlight it deserves. For active women, especially those juggling intense training with the hormonal shifts of their menstrual cycle, magnesium plays a crucial ro

I get it. You’ve nailed your nutrition. You train hard. You’ve cut out the usual suspects—gluten, dairy, FODMAPs. Yet, the bloating sticks around. You’re carrying an extra 2kg for weeks with no clear reason. It’s frustrating, right? I’ve been there myself. Doing everything “right” but still feeling like my stomach was a balloon ready to pop. Here’s the thing: sometimes, bloating isn’t about food at all. It’s about your nervous system. Why Your Gut Needs More Than Just Good Fo

When you finish a tough workout, it might seem like your body’s energy stores will naturally refill just by resting. But that’s not how glycogen works. Glycogen is your primary fuel source for moderate to high intensity training, and it doesn’t replenish itself simply because you stop moving. Understanding how glycogen refills and why timing and nutrition matter can make a big difference in your training performance and recovery. What Glycogen Is and Why It Needs More Than Re

Training when the temperature climbs feels tougher, right? Your legs might be ready, but your body is juggling more than usual. It’s not just the sweat or the sunburn. Your heart is working overtime, your hydration needs shift, and even your sleep can take a hit. If you’re an active woman who runs or hits the gym regularly, this heat can throw a serious wrench in your performance. Let’s unpack what your body really needs when the mercury rises, so you can keep moving smart an

If you train hard and eat well but still see the scale jump unexpectedly during your cycle, you’re not alone. Many active women experience this and feel confused or worried. You might think you’ve gained fat overnight or lost control, but often the scale is telling a different story. It’s usually about water, glycogen, and inflammation linked to your menstrual cycle, not fat gain. Let’s explore why the scale lies during your cycle and what you can track instead to stay confid

If you train four, five, or even six times a week, you might wonder if you really need extra nutritional support. Maybe you ask yourself, Am I an athlete? Or Is this level of care only for professionals? The truth is your body does not care about labels. Whether you’re training for a race, lifting weights, or just staying active, your nutritional needs are real and important. Ignoring them can quietly affect your energy, recovery, and overall performance. This post explores w

You train consistently, hit your protein goals, and time your carbs perfectly around workouts. Yet, you still feel tired, your recovery lags, and your energy feels flat. What’s going on? The answer often lies beneath the surface, in the micronutrients you might be missing. Active women face unique challenges that increase their risk of running low on essential vitamins and minerals. This post breaks down why micronutrients matter, how training affects your needs, and what a r

Every day, many of us face a familiar challenge: how to balance rest, movement, and discipline in a way that supports our well-being. On a recent sunny Bank Holiday Saturday morning, I experienced a moment that clarified this balance for me. I went for a 4km run without any pressure or expectations, simply because my body and mind needed it. That run was not about punishment or earning my food; it was about tuning into my nervous system and calming my pre-social anxiety. This

Chronic exhaustion and sluggish performance after runs often frustrate many runners. You might think it’s a sign of poor fitness or overtraining, but research and expert advice suggest a different cause: inadequate nutrition. The Fuelled Female podcast highlights how proper fueling before, during, and after runs can prevent energy crashes, support muscle repair, and improve overall performance. This post explores how you can transform your running experience by adjusting your

If you're training consistently, eating well, and still not seeing the body composition changes you expected, this is for you. I put a poll up on my stories recently. Two simple questions. What impacts your running most, and what do you find hardest. 44% of you said the hardest thing is balancing performance and physique. And 44% said food pre-training and fitness levels both impact your running most. But here's what those numbers don't tell you. The women I work with who are

Your menstrual cycle is often overlooked as a key factor in athletic performance and training success. Many women feel frustrated by fluctuating energy levels, hunger, and motivation, especially when these changes seem to come out of nowhere. The truth is your cycle is not an obstacle but a powerful tool that, when understood and respected, can transform your training, body composition, and hormonal health. This post breaks down why you feel like a different athlete in week 2

I want to tell you about a client of mine. She came to me completely exhausted. Training hard, eating what she thought was enough, doing everything right on paper. And her period had just stopped. Not gradually, it had disappeared. Every time we looked at what was actually happening, the answer was the same. Under-fuelling. Not dramatically, not obviously. But consistently, quietly, chronically under-fuelling. And her body, doing exactly what it was designed to do, had made