Fuel For Energy, Not Just Weight Loss

How Eating Right for Your Hormones Can Power Your Run (and Your Life)

Whether you're running 3KM or 10KM, one thing is clear: you’re not just running to burn calories, you’re running to feel strong, energised, and proud of your body. And to do that, your body doesn’t need restriction. It needs fuel  especially if you’re a woman. Let’s move past the old “eat less, move more” mindset. Women’s bodies are powerful  and our hormones play a huge role in how we feel, move, and perform.

Your Hormones Affect How You Train

Let’s talk hormones — not in a scary, medical way, but in a real, empowering way.

Your menstrual cycle isn’t just about your period. It’s a 28-ish day rhythm that affects how you feel, move, eat, and recover. Here’s how:

• Follicular Phase:
   Your body is rising in estrogen. You may feel light, clear-headed, motivated, and physically strong. This is a great time to challenge yourself and try longer or faster runs.
  

• Ovulation:
   Estrogen peaks. You might feel your absolute best — high confidence, coordination, and speed. Take advantage of this! This is your body’s natural peak.
  

• Luteal Phase:
   Here comes progesterone. You may feel warmer, hungrier, more tired. Cravings are real, and your pace may slow. Focus on maintenance, strength, and self-care.
  

• Menstruation:
  Hormones drop. Your body is inflamed and energy is lower. Gentle runs, walks, or rest days are ideal. This is the time to refuel with iron and treat your body with kindness.

Food is fuel. Not a Reward. Not a Threat

Let’s break the myth that you have to “earn your food” or “run off your dinner”. Undereating while training can lead to fatigue, mood swings, poor recovery, and even missed periods, which are signs that your body is under stress. It affects more women than we realise.

Here’s what your hormone-friendly, energy-boosting plate should include:

• Carbohydrates – your body’s #1 fuel source (sweet potatoes, oats, brown rice, fruits)

• Protein – muscle repair & recovery (eggs, tofu, fish, lentils)

• Healthy fats – essential for hormone balance (avocado, nuts, seeds, olive oil)

• Iron & magnesium – critical for energy during your period (leafy greens, beans, dark chocolate)

What to Eat Around Your Run

• Before your run: You need quick-burning carbs to power your movement.
  Try:

• A banana with peanut butter

• Toast with honey

• A date + a handful of nuts
  

• After your run: Your body needs protein + carbs within 30–60 minutes to repair.
  Try:

• Rice with eggs and spinach

• A smoothie with berries, oats, protein powder, and chia seeds
  
  

💧 Hydration tip: During the luteal phase, your body temperature rises and fluid retention increases — drink more water and add electrolytes if needed.

Your Run Isn’t a Punishment. It’s a Celebration.

This Women’s Run isn’t about weight loss, competition, or comparison. It’s a celebration of showing up. Of choosing yourself. Of running for joy, for freedom, and for strength.

So eat to move. Eat to recover. Eat to feel good.

Because you’re not just running for the finish line, you’re running toward the most powerful version of you. 💖