Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy, Strength Training
**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!
Listen on:
Episodes
Thursday Aug 28, 2025
Thursday Aug 28, 2025
Hey friend! Get ready for a power-packed live coaching session today with one of my clients. This episode is for you if you are feeling stuck. You’re stuck on the best way to fuel your body as an athlete, especially if you are trying to lose body fat. You’re confused about how to eat so you have energy and can maintain muscle mass while improving your body composition and not resorting to starving yourself.
So in today’s episode, you’re going to hear a real-time coaching session with one of my clients who’s a triathlete. She wants to lose body fat while maintaining her muscle mass and keeping energy levels up. We figure out exactly what she should be eating to fuel those early morning training sessions for optimal energy and fat loss. We also uncover the best way to determine if she’s eating the right amount for her body without triggering her negative body image past. And hint: there’s no counting calories involved here!
Can you relate to all of this? Grab a pen and paper to take some notes because you’re not going to want to miss today’s episode!
👉Links Mentioned:
🤸I'm SO excited to announce my FREE live 2-day challenge, the StrongHER Sports Nutrition Challenge! 🎉This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 pm EST. You’ll want to attend BOTH days to be entered to win some awesome door prizes and bonuses just for showing up and participating!
This challenge will help you:
💪Create a day-to-day fueling plan, even with little time
💪Build muscle and boost your energy so you're ready for your next training session
💪Build momentum with meal planning and prepping so you stay on track
To save your seat, simply sign up here:
1) https://elitenutritionandperformance.com/free-workshop
2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf
👉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 Aug 25, 2025
Monday Aug 25, 2025
You’ve followed all the diets, you’ve scoured the internet for answers, you workout- so why are you still not building muscle or getting stronger? It feels like nothing is working and you’re left wondering why.
In this episode, I’m sharing the top reasons why you’re not building muscle. Hear how my failed attempts at getting stronger left me feeling defeated and confidence down the drain. These were the reasons why I wasn’t getting stronger and likely are the same for you.
Are you ready to get stronger and boost your performance?
💪 Join my live 2-Day StrongHER Sports Nutrition Challenge! I’ll show you how to create a fueling plan that will build muscle so you can boost your performance and confidence! 🙌
🗓️Happening September 15th - 16th!
Get the tools you need to plan and prep your way to building muscle so you can perform at your best!
This challenge will help you:
💪Create a day-to-day fueling plan, even with little time
💪Build muscle and boost your energy so you're ready for your next training session
💪Build momentum with meal planning and prepping so you stay on track
To save your seat, simply sign up here:
1) https://elitenutritionandperformance.com/free-workshop
2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf
👉Links Mentioned:
https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000722481830
👉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/
✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
✔️Follow me on IG or Facebook @elitenutritionandperformance
Thursday Aug 21, 2025
Thursday Aug 21, 2025
Do you wish to be stronger, but feel like your nutrition is holding you back? Are you really fueling your body for success, or are you making excuses? What if I told you that a lack of a solid meal plan could be the very reason you’re not seeing the results you desire?
Understanding how to effectively meal prep can be the game-changer in your fitness journey. If you’ve ever felt overwhelmed by food choices, struggled with maintaining energy for your workouts, or felt stuck in your progress, this episode is designed for you.
Today, we’ll explore how meal planning can either propel you toward your goals or sabotage your efforts. We’ll discuss practical strategies to create a fueling plan that fits your busy lifestyle, ensuring you can build muscle, lose fat, and boost your confidence—all while saving time!
👉Links Mentioned:
🤸I'm SO excited to announce my FREE live 2-day challenge, the StrongHER Sports Nutrition Challenge! 🎉This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 pm EST. You’ll want to attend BOTH days to be entered to win some awesome door prizes and bonuses just for showing up and participating!
This challenge will help you:
💪Create a day-to-day fueling plan, even with little time
💪Build muscle and boost your energy so you're ready for your next training session
💪Build momentum with meal planning and prepping so you stay on track
To save your seat, simply sign up here:
1) https://elitenutritionandperformance.com/free-workshop
2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf
👉 Ep. 25: Level up your goals for 2025 with these 5 tips: https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000683761100
👉Ep. 45: How To Meal Plan For The Entire Week In Under 10 Minutes!:
https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000700570705
👉Freezer Meal Recipes:
https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/
👉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 Aug 18, 2025
Monday Aug 18, 2025
Do you want to boost your performance and know something is missing from your diet? Are you constantly dragging yourself during and after training sessions? Does it seem like your metabolism is slowing down and you’re just not sure why?
In today’s episode, I’m going to fill you in on a miracle nutrient that we need for everyday survival but will deliver on all these promises and more! I’ll explain how much you need and the best ways to get it in. Grab a pen and paper to take some notes and let’s get it!
👉Links Mentioned:
🤸I'm SO excited to announce my FREE live 2-day challenge, the StrongHER Sports Nutrition Challenge! 🎉
This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25 at 12 pm EST AND Tuesday 9/16/25 at 12 pm EST. You’ll want to attend BOTH days to be entered to win some awesome door prizes and bonuses just for showing up and participating!
This challenge will help you:
💪Create a day-to-day fueling plan, even with little time
💪Build muscle and boost your energy so you're ready for your next training session
💪Build momentum with meal planning and prepping so you stay on track
To save your seat, simply sign up here:
1) https://elitenutritionandperformance.com/free-workshop
2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf
👉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 Aug 14, 2025
Thursday Aug 14, 2025
Have you tried to build muscle and always feel like you’re just gaining fat instead? Do you feel like your metabolism is broken or at the very least working against you? Do you wonder if it’s even possible to build muscle without gaining fat as a female athlete? In today’s episode I’m going to answer this question for you and pinpoint common pitfalls we female athletes make when trying to build muscle and what you can do about them. I’ll also discuss some common myths surrounding building muscle and gaining fat. Grab a pen and paper to take some notes and let’s go!
👉Links Mentioned:
Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one-on-one coaching with me as your coach! Head on over to get started!
https://elitenutritionandperformance.com/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
Monday Aug 11, 2025
Monday Aug 11, 2025
Do you dream of breaking personal records, beating your competition and getting better at your sport? Do you constantly worry if you’re getting in all the nutrients your body needs to be well fueled? Are you just not sure what to eat so you can build muscle and get stronger? In today’s episode, I’m going to break it down for you- exactly what you should be eating and when so you won’t be guessing anymore. I’ll also cover some common myths about eating to build muscle and some practical tips. Grab a pen and paper to take some notes and let’s get it!
👉Links Mentioned:
Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one-on-one coaching with me as your coach! Head on over to get started!
https://elitenutritionandperformance.com/coaching
Ep. 45: How To Meal Prep For The Entire Week In Under 10 Minutes! https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000700570705
Ep. 52: Struggling with meal prepping? 5 Tips to Prep Your meals as a busy Female Athlete!
https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000703852371
👉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 Aug 07, 2025
Thursday Aug 07, 2025
Are you trying to build muscle but breakfast is your hardest meal? There’s just never enough time in the morning and you're sick of smoothies! I got you, girl! In this episode, I’m going to share with you 4 easy high protein recipes you can make in the crockpot that only require a couple ingredients that you probably already have on hand! You’ll wake up to the delicious aroma of breakfast waiting for you and the best part is, you’ll have extras for multiple breakfasts! Grab a pen and paper to take some notes and let’s get started!
👉Links Mentioned:
Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one-on-one coaching with me as your coach! Head on over to get started!
https://elitenutritionandperformance.com/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
Monday Aug 04, 2025
Monday Aug 04, 2025
Are you new to meal planning but it feels very overwhelming and scary to you? Or have you meal prepped in the past but fell off the boat and just can’t seem to get back to it? Are you trying to build muscle and get stronger so you can boost your sports performance and know meal planning is your missing link? In today’s episode, I’m going to share with you some simple tips to get you started with meal planning and prepping that won’t be overwhelming. I’ll also explain what you need to include to reach your muscle building goals, as well as some tools to make things simpler for you. Grab a pen and paper to take some notes and let’s get started!
👉Links Mentioned:
Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one-on-one coaching with me as your coach! Head on over to get started!
https://elitenutritionandperformance.com/coaching
Shredded Chicken Recipe: https://bit.ly/3HCrDxw
Ep. 47: My Favorite Meal Planning Apps for 2025 To Save Time & Money! https://apple.co/45j78OC
👉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 Jul 31, 2025
Thursday Jul 31, 2025
Have you ever felt frustrated after putting in countless hours at the gym, only to see little to no progress? Or perhaps you meticulously plan your meals, but still find yourself feeling fatigued and unsatisfied?
Surprisingly, many female athletes believe that eating ‘healthy’ means cutting calories and restricting certain foods, but what if I told you that this approach could be sabotaging your strength and fat loss goals?
Today, I’m tackling a topic that might just flip your understanding of nutrition on its head.
I’ll unpack the complexities of nutrition, explore the fine line between healthy eating and under-eating, and reveal how the very foods you think are helping you could be holding you back.
If you’ve ever felt stuck in a cycle of restrictive dieting and low energy, you won’t want to miss today’s episode. Join me as I uncover the truth about what it really takes to fuel your body for strength, performance, and a healthier relationship with food. Let’s dive in!
👉Links Mentioned:
Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one-on-one coaching with me as your coach! Head on over to get started!
https://elitenutritionandperformance.com/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
Monday Jul 28, 2025
Monday Jul 28, 2025
Have you ever poured your heart and soul into your workouts, only to feel frustrated when the results don’t match your effort? Or perhaps you find yourself skipping meals or grabbing quick snacks that just don’t provide the fuel your body craves?
You’re not alone. According to the American College of Sports Medicine, up to 50% of female athletes may be at risk of Relative Energy Deficiency in Sport (RED-S) and the most likely cause is under-eating, often because we’re caught in a cycle of trying to balance performance, body image, and the demands of daily life. But what if I told you that the key to building strength and achieving your goals lies in your meal prep?
Today, we’re going to uncover five quick, high-protein recipes that could change the game for you. These are not just recipes; they’re solutions designed to nourish your body, support your training, and help you feel empowered in the kitchen.
If you’ve ever wished you could eat better without spending hours meal prepping, or if you’re looking for ways to ensure you’re fueling your body adequately, this episode is for you.
Join me as we unlock the secrets to smarter meal planning and discover how the right nutrition can transform your performance and help you thrive as the strong, capable athlete you are. Let’s dive in!
👉Links Mentioned:
Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one-on-one coaching with me as your coach! Head on over to get started!
https://elitenutritionandperformance.com/coaching
Shredded Chicken Recipe:
https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/
👉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