In today's episode, Lou speaks to Heather Masterson, a performance nutritionist who shares her insights on nutrition for athletes, particularly focusing on the importance of fueling correctly for training and performance. Heather discusses her journey into nutrition, emphasizing the significance of understanding individual nutrition needs and developing personalized strategies. Lou and Heather consider topics such as carb loading, training the gut, and considerations for female athletes, including managing nutrition around the menstrual cycle.  KEY TAKEAWAYS Nutrition plays a crucial role in supporting training, recovery, and overall performance in athletes. It is essential to develop personalized nutrition strategies based on individual needs, goals, and training demands rather than following generic guidelines. Carbohydrate loading before endurance events like marathons can help maximize energy stores and improve performance. It involves increasing carbohydrate intake in the days leading up to the event. Gradually introducing fueling strategies during training sessions can help train the gut to tolerate and utilize carbohydrates effectively, especially during long runs or races. Understanding the impact of the menstrual cycle on training and performance can help female athletes manage symptoms and optimize nutrition and training strategies accordingly. BEST MOMENTS "Sydney is just so busy with running and sport. Everybody's doing something every day. You are included in that. You do not sit down." "When we're training, any kind of training that's moderate to higher intensity, carbohydrates will be our main fuel source. And we're pulling on carbohydrates that are stored, say, in our muscles and our liver when we're going over that hour, 90 minute mark." "How good is your energy? Is your performance improving? Is your sleep improving? Are you picking up niggles, aches, pains? Are you constantly thinking about food, training?"   VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.