Show Notes
You can have the perfect training plan, running shoes and recovery routine. But if you are consistently under-fueled, eventually your body will collect the debt. Heavy legs. Poor recovery. Declining performance. Disrupted sleep. Persistent fatigue. Loss of motivation. And an increased risk of injury.
In Episode 5 of the SLAY Performance Series, Olympian, coach and SLAY founder Louise Hazel explains how to stop treating food as something you must earn and start using it as a tool for performance. Because athletes do not eat as a reward for training. Athletes eat so they can train.
In this episode, you’ll learn: • What to eat before a run • Whether you should run fasted • When runners need fuel during training • How to use gels, chews and sports drinks • Why carbohydrates are essential for endurance performance • Why protein matters for runners—not only weightlifters • How hydration and electrolytes affect your training • What to eat after a run to support recovery • Whether you should pursue weight loss during half-marathon training • Why female runners may need to pay attention to iron • The warning signs that you may be under-fueling • How Olympic athletes plan nutrition around performance
Louise also introduces the SLAY Fuel Pyramid: 1. Enough energy 2. Daily nutrition 3. Training fuel 4. Race strategy
This Week’s Challenge Create and test the first version of your race-fueling strategy. Write down: What you will eat before your long run How long before the run you will eat What fuel you will carry When you will consume it What you will eat afterwards Then record how your energy, stomach and recovery responded. Race-day nutrition should not be based on theory. It should be based on evidence gathered from your own body.
Coming Next Week: The Injury-Free Runner We’ll explore the difference between discomfort and pain, why injuries happen, which warning signs you should never ignore and why missing one run can sometimes save your entire training block.
Subscribe and join the SLAY community as we train towards race day together.
Do you currently eat to support your training—or are you still trying to earn your food through exercise? Tell us in the comments.
#RunningNutrition #HalfMarathonTraining #WomenWhoRun #SportsNutrition #RunningFuel #Carbohydrates #ProteinForRunners #NikeAfterDark #SLAYPodcast #LouiseHazel
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