You nailed the session. But what happens in the next 60 minutes determines how the next one goes.

This episode is for women doing back to back training — running consecutive days, lifting after a long run, or doing any kind of hybrid programme where sessions stack up across the week. Because the most common reason the second session feels heavy from the first kilometre, or legs feel dead despite sleeping well, isn't fitness. It's glycogen that was never properly replenished after session one.

Poppy breaks down exactly what glycogen is and why it doesn't replenish itself just because you've stopped moving, the post-exercise window and why timing matters differently depending on when your next session is, what to actually eat and how much, why the 24 hour picture matters just as much as the immediate post-session snack, and why hybrid athletes — women doing both running and lifting — need to stop treating those sessions as nutritionally separate events.

Covers: the glycogen synthase window and why it closes fast · the 8 hour vs 24 hour vs 48 hour replenishment framework · practical food options that actually work post-session · why dinner the night before is part of tomorrow's training preparation · signs you're not replenishing properly · and why the run you do tomorrow is built on what you eat today.

📩 Comment FUEL on Poppy's latest Instagram post for the full fuelling guide. DM @poppy.nfc with questions.