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

Ep. 66: Frustrated With Cravings? My Method for Eliminating Cravings So You Can Fuel With Confidence

Are you constantly dealing with cravings and feel like it’s hindering your progress? Do you get home from work or school, and you can’t stop eating chips, crackers, cookies or basically anything you can get your hands on? Are you frustrated?
In today’s episode, I’m going to tell you why you’re getting those cravings and several ways you can prevent and eliminate them. Grab a pen and paper and let’s jump in!
 
💪💪Ready to fuel your body, build muscle and boost your performance without having to diet at the same time? Are you looking for a tribe of positive, motivating and uplifting women that will help you when you're struggling? Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes 🙌 
 
You’ll get:
✅meal prep and planning hacks 
✅sports nutrition guidance without selling your soul to diet culture
✅accountability
✅a supportive group to share your wins with!
What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! https://bit.ly/Femaleathletes
 
👉Links Mentioned:
Unpacking RED-s: A Guide For Female Athletes: https://bit.ly/4cOsGGo
👉Next Steps:
✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
✔️3 Reasons Your 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. 65: Confused On How to Lose Fat While Maintaining Muscle? These Hacks Will Help

Does it seem like every time you try to lose some body fat you just become skinny instead? You strength dwindles and now you just feel weak? Are you ready to stop starving yourself into losing weight and actually take care of your body while losing fat?
If so, today’s episode is just for you! I’m going to give you several hacks to help you maintain muscle and maybe even gain muscle while you lose fat, and you won’t even feel terrible doing them!
Get yourself a snack, tighten your ponytail and let’s jump right in!
 
💪💪Ready to fuel your body, build muscle and boost your performance without having to diet at the same time? Are you looking for a tribe of positive, motivating and uplifting women that will help you when you're struggling? Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes 🙌 
 
You’ll get:
✅meal prep and planning hacks 
✅sports nutrition guidance without selling your soul to diet culture
✅accountability
✅a supportive group to share your wins with!
What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! https://bit.ly/Femaleathletes
 
👉Links Mentioned:
Need help with calculating your protein needs? Schedule a FREE no obligation consultation: https://elitenutritionandperformance.com/consult/ 
👉Next Steps:
✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
✔️3 Reasons Your 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. 64: Sugar and Sports Performance: What Every Female Athlete Needs to Know

Are you constantly bombarded with social media telling you not to eat sugar? Are you feeling like if you ate even 1 gram of sugar, your body just might revolt against you? And when you do eat something with sugar, now you feel guilty? Are you confused on what to do?
In today’s episode, I’m going to break down sugar and sports performance for female athletes. I’ll explain what sugar does in your body and if it’s something you should include or cut out forever. So tighten your ponytail and let’s go!
 
💪💪Ready to fuel your body, build muscle and boost your performance without having to diet at the same time? Are you looking for a tribe of positive, motivating and uplifting women that will help you when you're struggling? Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes 🙌 
 
You’ll get:
✅meal prep and planning hacks 
✅sports nutrition guidance without selling your soul to diet culture
✅accountability
✅a supportive group to share your wins with!
What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! https://bit.ly/Femaleathletes
 
👉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. 63: Struggling with Fatigue? 5 Tips to Boost Energy as a Female Athlete

Are you exhausted all the time? Before training, during training, and after training too? Are you struggling to get out of bed the day after training? Are you worried you won’t even make it through your next training session?
In today’s episode, I have 5 tips to boost your energy levels and ultimately your performance that are essential for female athletes to know about.
Grab a pen and paper to take some notes and let’s go!
 
💪💪Ready to fuel your body, build muscle and boost your performance without having to diet at the same time? Are you looking for a tribe of positive, motivating, and uplifting women that will help you when you're struggling? Join my Facebook group, Female Sports Nutrition: https://bit.ly/Femaleathletes 🙌 
 
You’ll get:
✅meal prep and planning hacks 
✅sports nutrition guidance without selling your soul to diet culture
✅accountability
✅a supportive group to share your wins with!
What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! https://bit.ly/Femaleathletes
 
👉Links Mentioned:
Schedule a FREE no no-obligation consultation with me to take back your energy! 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. 62: Why You Can't Seem to Get Stronger and How Meal Planning Will Turn Things Around as a Female Athlete

Do you feel like there’s never enough time to figure out what to eat, let alone make anything so you just grab whatever you can or even skip? Do you train hard but feel like you’re not actually getting stronger? Do you want to look like you train as hard as you do?
I’ve been there, done that, and meal planning is your missing link!
In today’s episode, I’m going to explain how meal planning can save your sanity, build muscle, and boost performance and my method for planning out meals.
So tighten your ponytail and let’s get into it!
 
👉Links Mentioned:
Meal planning in less than 10 min/day: bit.ly/3FEtUav
 
Cook Once Eat All Week: https://amzn.to/4mfFjyi 
 
Schedule a FREE No Obligation 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. 61: Post-Workout Fueling: The Step By Step Plan to Help You Recover and Build Muscle

Are you skipping your post-workout snack in an attempt to lose weight? Or sick of spinning your wheels trying to build muscle?
A study of 1,000 female athletes revealed that almost half of them were under-eating, and skipping a post-workout snack is a component of that.
This episode breaks down why you need to grab a post-workout snack, what and when you should be eating it, and what my favorite post-workout snacks are.
Be ready to take notes, and let's go!
 
💪💪Ready to fuel your body, build muscle and boost your performance without having to diet at the same time? Are you looking for a tribe of positive, motivating and uplifting women that will help you when you're struggling? Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes 🙌 
 
You’ll get:
✅meal prep and planning hacks 
✅sports nutrition guidance without selling your soul to diet culture
✅accountability
✅a supportive group to share your wins with!
What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! https://bit.ly/Femaleathletes
 
👉Links Mentioned:
✔️Olive oil granola recipe: https://elitenutritionandperformance.com/?s=granola 
 
✔️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. 60: 6 Ways to Instantly Boost Protein So You Can Build and Maintain Muscle

Are you struggling to get enough protein to meet your needs? Are you trying to build muscle and get stronger but you just don’t know what to eat to make it happen?
In today’s episode, I’m going to give you my top 6 tips to instantly boost your protein intake so you can get stronger, fitter and build muscle! I’m not talking about just having a protein shake at every meal. I’m talking about real foods you can add to your day to instantly boost your protein intake! Grab a pen and paper to take some notes and let’s get it! 
 
I have a quick favor to ask of you- would you please take just a minute to leave me a 5-star review on Apple Podcasts? I truly love reading these reviews as it allows me to hear from my listeners, and it also helps me to grow the show so I can help more female athletes like yourself! Just click “write a review” at the bottom of this show on Apple Podcasts. Thanks again!
 
👉Links Mentioned:
 
Once upon a chef beef jerky: https://www.onceuponachef.com/recipes/the-best-homemade-beef-jerky-recipe.html
Cottage cheese pancake: https://momsdish.com/recipe/177/cottage-cheese-pancakes 
👉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. 59: How To Stop Low Energy Availability in Female Athletes- 3 Things You Can Do Now!

Did you know that between 30-60% of female athletes experience low energy availability at some point and the number is even higher for sports that place a lot of importance on a lean physique?! This can look like sleeping 10+ hours a night but still dragging yourself out of bed, not being able to push yourself as much as you usually do, mood swings- I'm talking anxiety, anger, depression, the list goes on. Does this sound like you??
In today's episode, I'll tell you about my personal struggle with LEA, signs and symptoms, and 3 things you can do right now to get yourself out of this mess. Grab a pen and paper and let's go!
 
Hey Ladies!
If you've been enjoying the Female Sports Nutrition podcast and finding value in the tips, I have a small favor to ask. Your reviews on Apple Podcasts mean the world and help others discover this show!
Leaving a review is super easy and takes just a minute. Simply go to the podcast page on Apple Podcasts, scroll down, and tap "Write a Review." Let me know what resonated with you, what you've learned, or how it's helped you in your journey as a female athlete.
Your feedback fuels me to create more content that supports your active lifestyle and helps you achieve your goals!
Thanks so much for your support! 🙌
 
👉Links Mentioned:
Need additional support? Schedule a consultation with me! https://elitenutritionandperformance.com/consult/ Unpacking RED-s: A Guide for Female Athletes: https://bit.ly/4cOsGGo
Are You Struggling With Female Athlete Triad? https://apple.co/4jZD2p4
 
👉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. 58: Meal Planning for Muscle Building: How to Get Started, Even With Little Time!

Are you tired of feeling like you're fueling your dreams with... well, maybe just whatever is left in the fridge? You pour your heart and sweat into every training session, pushing past limits you thought were unbreakable. But what about the fuel?
That incredible, resilient body of yours deserves more than just grabbing whatever is quick or easy. You deserve energy, strength, and the confidence that comes from knowing you're taking care of yourself, mind and body.
Today, we’re diving into the world of meal planning, but this isn't just any meal planning. This is meal planning for you, the female athlete. I’ll unravel the basics and show you how to get started, even when time feels like a luxury you can't afford.
Let’s ditch the overwhelm and step into a world of nourished sports performance. 
 
Hey Ladies!
If you've been enjoying the Female Sports Nutrition podcast and finding value in the tips, I have a small favor to ask. Your reviews on Apple Podcasts mean the world and help others discover this show!
Leaving a review is super easy and takes just a minute. Simply go to the podcast page on Apple Podcasts, scroll down, and tap "Write a Review." Let me know what resonated with you, what you've learned, or how it's helped you in your journey as a female athlete.
Your feedback fuels me to create more content that supports your active lifestyle and helps you achieve your goals!
Thanks so much for your support! 🙌
 
👉Links Mentioned:
Whiteboard: https://bit.ly/41EvaBT👉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. 57: Struggling with Meal Prep Ideas? 3 High Protein Recipes to Get You Started!

Today, we’re talking about meal prepping, and did you know that nearly 70% of female athletes struggle to maintain a consistent, healthy meal prep routine? And a shocking 85% report feeling overwhelmed by the time commitment it seems to require?
If you’re nodding along, you’re definitely in the right place. We understand the juggling act between training, life, and trying to eat right. Today, we're diving headfirst into simplifying meal prep. I’m going to share 3 easy, game-changing recipes that will revolutionize how you approach your nutrition without sacrificing your precious time. Get ready to ditch the takeout menus and embrace a prep strategy that’s as powerful as you are. Let’s dive in!
💪💪 Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes
Tired of calorie counting and endless tracking? Join the Female Sports Nutrition Facebook group! Connect with like-minded female athletes focused on getting stronger, fitter, and faster the healthy way. We ditch the restrictive diets and embrace sustainable nutrition that fuels your performance and your life. Join our supportive community and receive a free gift just for becoming a member. Level up your training and nutrition without sacrificing your sanity!
 
What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! 🙌  https://bit.ly/Femaleathletes
 
👉Links Mentioned:
Shredded chicken recipe: https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/
Bone broth: https://elitenutritionandperformance.com/how-to-make-your-own-collagen-filled-bone-broth/ 
Veggie chopper: https://amzn.to/4gKdXMJ
👉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 
 
Chapters
00:00 Introduction to Meal Prepping for Female Athletes01:44 Game-Changing Breakfast Recipe: Breakfast Casserole07:19 Versatile Lunch/Dinner: Shredded Chicken10:37 Easy Sheet Pan Chicken Sausage with Vegetables13:53 Conclusion and Meal Prep Benefits