Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy

Ep. 46: 4 Early Morning Pre-Workout Snacks You'll Actually Want To Eat

Does this sound like you? Your alarm goes off at 5 am, it’s time to workout. You roll out of bed, you pee, nearly fall over as you get dressed and head to the gym, not even giving a single thought to food. You’re part way through your workout and you’re hungry. 10 minutes later, you’re starving and now it’s distracting, you’re exhausted and you don’t even want to finish your workout. Sound familiar?
 
Females need to fuel before training, even if it's early in the morning. If you skip that pre-workout snack in the morning, your body dumps cortisol which leads to fat gain, loss of muscle, and poor recovery. If you are fueling adequately, then you reap the benefit of pushing yourself more while feeling like you're doing less!
So grab something to take some notes on these quick and easy pre-workout snack ideas!
 
EXCITING ANNOUNCEMENT! I’m giving away one FREE 30-minute session with me if you write me a review on apple podcasts! All you need to do is write me a quick review on what you love about my show, screenshot your review before you hit submit, join my Facebook group (https://bit.ly/3zq49If) and post your screenshot in the group by midnight EST on 3/31! I’ll select a winner and announce it in the Facebook group on April 1st! Easy peasy! Share this awesome opportunity to get all your personal nutrition questions answered by an expert sports dietitian!
 
Links Mentioned:
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
 
Next Steps:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
 
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition 

Ep. 45: How To Meal Plan For The Entire Week In Under 10 Minutes!

How many times have you had good intentions with your nutrition plan for the week only for it to fall apart by Tuesday?! Are you struggling to come up with an easy meal plan that actually works for you and isn’t going to cost you hundreds of dollars in food? Are you overwhelmed with all the options and don’t know where to start? 
 
In today’s episode I’m going to tell you exactly what I do to meal plan for the week in just under 10 minutes! You’ll know exactly what to make and when and the best part is, you will probably save money in the process!
 
Grab a pen and paper and let’s do this!
 
EXCITING ANNOUNCEMENT! I’m giving away one FREE 30-minute session with me if you write me a review on apple podcasts! All you need to do is write me a quick review on what you love about my show, screenshot your review before you hit submit, join my Facebook group (https://bit.ly/3zq49If) and post your screenshot in the group by midnight EST on 3/31! I’ll select a winner and announce it in the Facebook group on April 1st! Easy peasy! Share this awesome opportunity to get all your personal nutrition questions answered by an expert sports dietitian!
 
Links Mentioned:
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
White Board: https://bit.ly/41EvaBT
SuperCook App: https://www.supercook.com/#/
 
Next Steps:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

Ep. 44: 5 Truths About Sports Nutrition Supplements & Why The Internet Isn't Helping

Did you know the global sports nutrition market is valued at $49.6 billion in 2024? And it's also expected to increase a compound annual growth rate of 7.4%, reaching $94.3 billion by 2033. That's a crazy amount. Protein powders are actually the leading product with plant-based options seeing an increased demand.
 
A study also found that nearly 90 % of sports supplements are inaccurately labeled with some products not even containing a detectable amount of the labeled ingredient or containing quantities that vary significantly from what is stated on the label.
 
How many times have you taken a supplement that you saw on the internet that's going to make all your hopes and dreams come true only to find it's not doing jack for you? If you've experienced this, let's dive into today's session, which is five truths about sports nutrition supplements, and why the internet is not helping you. Get a pen and paper and let's go.
 
Are you just as confused as ever as to what you actually should be putting in your diet? Do you need a supplement, do you not? Sign up for a FREE consultation with me to get started with a solid sports nutrition plan! https://elitenutritionandperformance.com/consult/
 
Links Mentioned:
Consumer Lab: https://www.consumerlab.com/
NSF Certified For Sport: https://www.nsfsport.com/certified-products/
NSF Certified Supplement Search: https://info.nsf.org/certified/dietary/
 
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
 
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition 

Ep. 43: Struggling with Under Fueling? 3 Ways to Kick-Start Your Journey to Recovery as a Female Athlete

Are you a female athlete who struggles to eat enough? Are you dragging yourself through your training sessions and know your poor nutrition is to blame? Do you want to build some beautiful muscle and boost your confidence?
In today’s episode, I’m going to explain exactly how I did just that and how you can too! Under eating as a female athlete can take a huge toll on your body, so let’s stop depriving and start thriving! Grab a pen and paper to take notes and let’s go!
 
Are you struggling with how to fuel your body correctly? Set up a FREE consultation with me!
https://elitenutritionandperformance.com/consult/
 
Previous Podcasts Related to Today's Episode:
Ep. 4: Carbs Uncovered: The Secret Fuel Behind Athletic Excellence https://podcasts.apple.com/us/podcast/female-sports-nutrition-eating-disorders-female-athlete/id1776376387?i=1000675341445
Ep. 14: How To Craft The Ultimate Meal Plan For A Female Athlete: https://podcasts.apple.com/us/podcast/female-sports-nutrition-eating-disorders-female-athlete/id1776376387?i=1000679565186
Ep. 23: The 5 Things You Need To Include In Your Diet To Build Muscle and Boost Power: https://podcasts.apple.com/us/podcast/female-sports-nutrition-eating-disorders-female-athlete/id1776376387?i=1000682848828
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
 

Ep. 42 How to Stop Binge Eating In Its Tracks!

Are you struggling with binge eating and you’re just over it? Are you feeling guilty, embarrassed and shameful about this problem? Are you worried that if you start to eat you’re going to gain weight so you just keep restricting yourself?
I get it, sister! I’ve been there and it’s an awful place to be but the good news is that there is so much you can do to pull yourself out of this cycle and quickly! In today’s episode, I’m going to share with you how you can prevent binge eating and stop it when it’s about to happen. After this episode you’ll know exactly what to do to get yourself out of this mess so grab a pen and paper to write these tips down and let’s get to it!
 
If you are struggling with binge eating, I know how embarrassing it can feel. But I've been in your shoes so there's no judgement here! I want to help you! Schedule a FREE No Obligation Consultation with me to see if we're a good fit and let's get you on the road to recovery and fueling your body properly! https://elitenutritionandperformance.com/consult/ 
 
Next Steps:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

Ep. 41: 3 Muscle Building Nutrients You Need When Strength Training

Have you been busting your butt trying to build muscle but nothing is working? You workout, you take a ton of supplements, but still nothing is giving you those beautiful muscles you so desire! What gives??
You may not be focusing on these 3 key nutrients your body needs in order to build muscle. I’m going to fill you in on exactly what those nutrients are and how you can get them in.
Helping women build muscle is one of my favorite things to do, and to do for myself. Back in my bodybuilding days, I was able to build 12 lbs of muscle in 12 weeks! I’m going to share with you how I did that in this episode. I can’t wait to share this with you so let’s jump right in!
Hey, did you know I have a Facebook group? And, you're invited! Join a positive group of like-minded women who want to perform like a boss, not count every morsel of food they put in their mouth, and feel good and confident in their body. You'll get access to weekly information from me as well as accountability! Join now: htthttps://www.facebook.com/groups/femalesportsnutrition 
 
Links Mentioned:
 
Thorne BCAA’s: https://s.thorne.com/OB7Hp
 
Thorne Creatine: https://s.thorne.com/LjDIC
 
Book a consultation with me: https://elitenutritionandperformance.com/consult/
 
Next Steps:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
 
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition 
 

Ep. 40: How High School Athlete and Future Navy Cadette, Jackie Ewing, Overcame Her Disordered Eating

How many times have you just felt so defeated with your body? You’ve tried all the things to drop a few pounds, you’re counting everything you’re eating, you’re obsessing over the scale, you’re stocking up on protein, and nothing is working? You hate the way you look and feel and you’re just so over it? You actually get so upset and overwhelmed you just wind up crying on the floor?
That’s exactly where my guest on today’s episode was before we started working together. Her story is one of obstacles, hope and triumph as she worked through her disordered eating, while learning how to fuel her body for her sport along the way.
I am beyond excited to share her story with you today and I know you’ll find it inspirational so without further ado, let’s jump in!
 
Are you struggling with your relationship with food, your body, and how to fuel it? Let's talk! Set up a No Obligation Consultation with me to find out which program is right for you! https://elitenutritionandperformance.com/consult/
 
Links Mentioned:
 
Gold Level Coaching Program: https://elitenutritionandperformance.com/sports-nutrition-coaching/
 
Next Steps:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
 
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition 

Ep. 39: The Link Between Disordered Eating, IBS and Female Athletes

Are you sick of feeling bloated, gassy and running to the bathroom during training and throughout the day? Are you tired of constantly thinking about food- what’s allowed and what’s off limits? Are you ready to get your life back and not have to worry about your stomach?
I get it! I’ve been there and done that! I struggled for years with disordered eating and even more years with gut issues. It took me years to realize the missing link between the two and I’m going to share it with you today. I’ll break it all down for you so you too can understand why this is happening and exactly what you can do about it!
So grab your water bottle and something to take notes with and let’s dive into today’s episode!
 
Links Mentioned:
Body Image Devotional https://www.bible.com/reading-plans/28964-body-image-gods-way 
Intuitive Eating Workbook & Book: https://bit.ly/43fxJwC
Nerva app: https://try.nervaibs.com/hypnotherapy-nerva/
Learn how to eat from a sports dietitian: The Sustainable Sports Nutrition Academy https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Next Steps:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
 
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition 

Ep. 38: 4 Reasons Your Teen Athlete Is Worn Out After Training

Is your daughter constantly exhausted and worn out after training? Are you worried about her health, performance and that her body isn’t getting what it needs?
In today’s episode, I’m going to share with you the main reason your female teen athlete is worn out after training and what you can do about it! Nutrition is imperative for proper recovery and after today’s episode, you’ll have clear understanding of what you can do to help so she has lots of energy and is prepared for her next training session.
Grab a pen and paper as usual to take some notes and let’s get started!
 
Links Mentioned:
Calorie/Nutrient Counting Program: https://cronometer.com/ 
 
Ep. 37: How to Get Your Teen Athlete to Eat More
 
Next Steps:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

Ep. 37: How To Get Your Teen Athlete To Eat More

Are you worried about your daughter’s health and diet? Are you concerned she’s not taking in enough food and it’s starting to show in her performance? Are you not sure where to start?
I’m going to map it all out for you in today’s session. I’m going to explain what things to be on the lookout for that may be impacting her appetite and what specific foods you can add in to boost her caloric intake.
As usual, you’ll want to take some notes because I’m going to give you a lot of options to make some beneficial changes to your daughter’s diet. Let’s get started!
 
Links mentioned:
 
Calorie and Nutrient Tracker: https://cronometer.com/
 
Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ 
 
Shredded chicken recipe: https://elitenutritionandperformance.com/?s=freezer+meals
 
Next Steps:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition