Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy
**Top 3% Globally Ranked Podcast!** Do you wish you could look like you train as much as you do? Are you sick of scouring the internet for sports nutrition tips only to find information tailored to men? Do you wish there was a simple solution to fueling your body for your activity level? Are you ready to find freedom with food? In this podcast, you will find practical, sustainable fueling tips specifically for female athletes that will set you free from diet culture, an ever-changing set of nutrition rules, under fueling and under performing. My mission is to equip you to feel comfortable and confident in your fueling strategy both on and off the field and make peace with food and your body through the power of female-specific sports nutrition, intuitive eating, faith and boundaries. If you’re ready to say yes to sustainable sports nutrition and exchange everything that hasn’t worked for a plan that will- you’re in the right place! Hey, I’m Kristen Ziesmer, a former multi-sport athlete, a sports dietitian, personal trainer and Jesus lover. For 10 years I tried to look and be like some ideal that didn’t exist for all the wrong reasons. I wanted to be fit and toned but instead wasted hours of time, sacrificed my health, performance and mental well being. I finally realized that if I wanted to train like a boss, have energy, stop thinking about food all the time and make peace with my body, I needed to relearn how to fuel my body. I learned how to eat in a sustainable way that worked for ME. A lifestyle and mindset shift that made all the pieces of the puzzle for my body fall into place so my body could actually thrive! I’ve helped hundreds of females do the same and I’m so ready to share it with you! If you’re ready to find a sustainable nutrition plan that works with your active lifestyle and is tailored to your unique physiology, break free from diet culture and finally feel comfortable in your own skin, this podcast is for you! So, whip up that smoothie, lace up your shoes and let’s jump in!
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Episodes
Monday Feb 24, 2025
Monday Feb 24, 2025
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
Thursday Feb 20, 2025
Thursday Feb 20, 2025
Have you noticed that your teen’s performance is on the decline? Are they having mood changes and just not as motivated in their sport and day-to-day lives as they used to be? Are they getting sick or injured frequently?
These are all signs that they are not recovering well from their training sessions and proper nutrition plays a major role in their body’s ability to recover!
In today’s episode I’m going to share with you the essential nutrients your female teen needs to recover from her training sessions and real food sources of each! So grab a pen and paper to take some notes and let’s go!
Links Mentioned:
Cronometer: https://cronometer.com/
Deceptively Delicious Book: https://bit.ly/4hYSjW3
Schedule a FREE No Obligation Consultation with me: https://elitenutritionandperformance.com/consult/
Homemade Sports Drink Recipe:
https://elitenutritionandperformance.com/how-to-make-your-own-sports-drink/
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
Monday Feb 17, 2025
Monday Feb 17, 2025
Are you concerned that your teen athlete is not getting enough nutrients for their body to function properly? Are they a picky eater or they just don’t eat much?
In today’s episode, I’m going to be talking about the micronutrients your teen needs to ensure she’s healthy and performing at her peak. Because I focus on real foods first over supplements, I’m going to give you real food examples for where she can find each of these important micronutrients.
After today’s episode, you’ll have a list of foods you can incorporate into your teens' diet right now. So grab a pen and paper and let’s go!
Links Mentioned:
Schedule a FREE No Obligation Consultation with me and let's get a solid nutrition plan started for your teen! 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
Thursday Feb 13, 2025
Thursday Feb 13, 2025
Are you just at a loss of what to feed your female teen athlete? You work, you’re busy, you’re tired, you have other kids and you’re always running your kids to practice. You just need something quick and easy!
I’ve got you covered with these 4 delicious and super easy meals you can meal prep for the entire family and for the week! The best part is, they use similar ingredients so you’re not spending a fortune! You don’t have to be a five star chef to win over your teen athlete with these meals either because they’re fail proof! You’re going to want to write these down so grab a pen & paper and let’s go!
**Thank you for helping make my podcast get in the top 5%! I would so appreciate it if you wrote me a quick review and let me know what else you'd like to learn about :)
Link Mentioned:
Vegetable 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
Monday Feb 10, 2025
Monday Feb 10, 2025
Today's episode is for all the parents in the room! Are you worried your daughter may have an eating disorder but you’re unsure of how to tell? You’re thinking how could this have happened to our family?
We’ve always focused on eating healthy and were not over the top about it. Let me tell you- no one wakes up one day and says "I’m going to have an eating disorder today"! It usually happens gradually and the initial warning signs are subtle. It’s not until things hit the fan when parents realize what’s really going on.
So today, I’m going to share with you 7 warning signs your daughter may have an eating disorder so you don’t have to wait until things blow up. I’m also going to tell you what to do if you notice that these fit with what you’ve been noticing in your daughter. Although today’s topic may not be a happy one, it’s an important one so let’s dive right in!
If today's episode resonated with you and you're concerned about your daughter (or yourself), let's talk! Set up a FREE no 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
Thursday Feb 06, 2025
Thursday Feb 06, 2025
How many times have you been out somewhere and needed a snack and you want a snack that’s going to help to maintain your muscle mass, not detract from it? You either wind up eating nothing or being at the mercy of what’s in the vending machine- not ideal!
In today’s episode, I’m going to share with you my favorite go-to protein balls recipe. This recipe is so quick and easy, it’ll take you less than 10 minutes to make a week’s worth of high protein snacks! This recipe is also very versatile so you can make it your own. The best part is, it’s only 4 ingredients and you probably already have them on hand! So grab a spatula and let’s go!
**Can you do me a quick favor? Please take a quick minute to leave me a review. This helps me reach more people just like you so I can deliver more quality nutrition information. Plus, I love hearing from you!!
Here are some protein powders I like and recommend to use in this recipe:
Thorne Whey: https://s.thorne.com/cLBdD (If you order through this link you can enjoy 10% off. I do receive a small commission if you use this link)
Transparent Labs Whey: https://www.transparentlabs.com/KRISTEN01665 (If you order through this link you can enjoy 10% off. I do receive a small commission if you use this link)
Vega Sport: https://myvega.com/products/vega-sport-premium-protein?srsltid=AfmBOopK6-tNHz7B1H2qEl5gsna8_Yzg_4CXHlxC6Hg3_xEzBq6Ilh2F
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
Monday Feb 03, 2025
Monday Feb 03, 2025
Are you tired of being tired during the day or after your training sessions? Are you looking for a quick and easy way to boost your energy, muscle mass, and strength? Do you tend to skip breakfast because you just don’t have the time??
In today’s episode, I’m going to share with you 5 muscle-building breakfasts you can easily meal prep and some take less than 5 minutes to make! After incorporating these recipes into your daily routine you’ll be able to easily build muscle and lose body fat, have mental clarity, energy, and better performance! Sounds like a dream, right? You’ll want to take some notes so open the notes app on your phone and let’s get started!
Download my FREE gift now:
"3 Reasons You're Running Out of Energy While Training": https://elitenutritionandperformance.com/running-out-of-energy-while-training/
Links:
https://thefoodiephysician.com/dining-with-doc-savory-oatmeal/#wprm-recipe-container-6864
Next Steps:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/
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
Thursday Jan 30, 2025
Thursday Jan 30, 2025
We see it all over social media- you need protein and you need this protein powder to get it in. You want to build muscle, you want to become fitter, faster, stronger and have more definition but you’re overwhelmed and confused. I get it!
I’m going to clear up the confusion for you in this episode. I’m going to tell you if you actually need protein powder depending on the scenario, the different types of protein powders, how to know if you’re getting a good protein powder, and some brands I recommend! I’m so excited to clear up the confusion on this topic and there will be a lot of information shared so get something to take notes with and let’s jump in!
**Thank you for listening! Please take just a minute to leave me a review. I love seeing your feedback and would love to know what other topics you'd like me to cover!
Chapters:
00:00 Understanding Protein Powders04:11 Types of Protein Powders06:20 When to Use Protein Powders08:28 Alternatives to Protein Powders10:10 Choosing Quality Protein Powders
Links mentioned:
https://www.usada.org/spirit-of-sport/education/clean-sport-red-flags-high-risk-dietary-supplements/
https://www.consumerlab.com/
https://www.nsfsport.com/certified-products/
https://info.nsf.org/Certified/dietary/
Thorne Whey: https://s.thorne.com/cLBdD (If you order through this link you can enjoy 10% off. I do receive a small commission if you use this link)
Transparent Labs Whey: https://www.transparentlabs.com/KRISTEN01665 (If you order through this link you can enjoy 10% off. I do receive a small commission if you use this link)
Vega Sport: https://myvega.com/products/vega-sport-premium-protein?srsltid=AfmBOopK6-tNHz7B1H2qEl5gsna8_Yzg_4CXHlxC6Hg3_xEzBq6Ilh2F
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
Monday Jan 27, 2025
Monday Jan 27, 2025
Are you skipping your pre-workout snack because it’s just not convenient? You don’t have access to a fridge and you don’t want to carry around an insulated lunch bag all day either. And maybe you only have 5 minutes to eat in between classes or work meetings and so there’s no time to prepare anything.
Well, you’re in luck because I have 5 snack options for you that you can store in your bag or backpack all day, they won’t spoil, they’re quick to eat and contain the perfect combo of carbs to protein to fat! You’ll never need to miss a pre-workout snack and miss out on all the performance-boosting benefits of a pre-workout snack again! So tighten your ponytail and let’s jump in!
Are you loving my podcast? I love recording and giving you all the science-based information you need to become fitter, stronger, and faster! But I need your help. Would you please take a minute to leave me a review? It’s super helpful for me to be able to reach more people and help more people, as a result. I also love hearing from you! Thank you so much for listening!
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
Thursday Jan 23, 2025
Thursday Jan 23, 2025
Have you ever watched an influencer on Instagram who has a beautifully organized refrigerator with their food prepped for the entire week? While you're watching, you realize your fridge doesn't look at all like this and now you feel completely overwhelmed? Do you want to do the same thing as them or at least to have some routine or organization when it comes to meal prepping?
That’s exactly what today’s episode is about. I’m going to teach you three easy ways you can get started with meal prepping without the overwhelm. As an added bonus, you won’t need to spend your entire Sunday in the kitchen either! You’ll want to open the notes section on your phone or grab a pen to write down all the ideas I’m going to share with you today. So let’s dive in!
Did you find today’s episode helpful? If so, leave me a review! I love hearing from you and would love to know what you’d like to learn more about.
Links:
Olive oil Granola:
https://elitenutritionandperformance.com/recipe-olive-oil-granola/
Apple Sauce Muffins:
https://www.chelseasmessyapron.com/healthy-applesauce-muffins/
Instant Pot shredded meat recipes (perfect for the freezer!): https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/
Vegetable Chopper: http://bit.ly/3CheszQ
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