This ONE thing could be preventing you from achieving your running goals, crushing your training, recovering from sessions, losing that stubborn bit of weight, and most importantly—getting the race PB you dream of.
What is it, I hear you ask?!!
❌ Training fasted and under-fuelling post-workout ❌
If you’re skipping breakfast before your morning run or delaying your post-run fuel, thinking it’ll help with fat loss or performance—you could actually be doing more harm than good.
Why Fasted Training Can Be a Problem for Runners
There’s a lot of talk in the running world about fasted training (exercising on an empty stomach). While it might have some benefits for short, easy sessions, doing it too often or for harder workouts can lead to:
🚨 Muscle breakdown – Your body burns muscle for fuel when glycogen is low.
🚨 Slower recovery – Increased muscle soreness and fatigue.
🚨 Higher cortisol levels – More stress on the body, leading to poor sleep & cravings. Research is proving this to be a huge error for women in perimenopause and menopause.
🚨 Lower energy & performance – You struggle to hit your paces and finish strong.
If you’re constantly training in a depleted state, you’re not teaching your body to be more efficient—you’re teaching it to survive on empty, which isn’t the goal when trying to build endurance and speed.
The Importance of Fuelling After Your Run
Your post-run meal is just as important as what you eat before. Under-fuelling after your workout can:
🔹 Slow down muscle repair – You stay sore longer, reducing training quality
🔹 Increase cravings – Leads to overeating later in the day
🔹 Disrupt hormone balance – Makes fat loss harder, especially for women
🔹 Reduce performance gains – You don’t absorb the benefits of your hard work
Your body is primed to replenish glycogen and rebuild muscle in the 30–60 minutes after training. Missing this window can leave you under-recovered and struggling in your next session.
How to Fuel Properly for Performance & Fat Loss
The key isn’t skipping meals—it’s eating the right things at the right time to maximize training benefits.
✅ Before a Run: Eat a small, easy-to-digest carb-rich snack (banana with peanut butter, toast with honey, or an energy bar).
✅ After a Run: Refuel within 30-60 minutes with a mix of protein and carbs (Greek yogurt with fruit, eggs on toast, or a smoothie with protein).
✅ Throughout the Day: Maintain steady energy levels with balanced meals full of whole foods, protein, healthy fats, and fiber.
Want to Learn More? Join My Nutrition Workshop!
Want to find out exactly how to fuel properly to enhance every aspect of your running? 🚀
📅 Join my one-hour nutrition workshop on Wednesday, 12th March, where I’ll cover everything you need to know. I’ll also be sharing how I fuelled my training to crush my sub-1:30 half marathon at @mesamarathon!
👆🏻 Sign up HERE and let’s get you fuelling right so you can run stronger, recover faster, and hit those PBs! 💯 🫶🏻 #hellyeah