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

Ep. 27: 4 Ways You Can Ensure You’re Eating Enough Protein

How many times have you wondered if you were getting enough protein in your diet?
I get these questions all the time: "How much protein should I be eating?" "How do I know if I'm getting enough?" "How do I actually get enough protein in my diet? It's so difficult."
Let's face it, it is actually difficult to get protein in your diet because protein is not readily available. It's also more expensive. So if you go out to eat, restaurants don't want to give you much of it because of the cost. And so...
They tend to give you more carbohydrate foods, which tend to be less expensive.
We're going to talk about all this and more. Plus the four ways that you can ensure that you're eating enough protein.
So grab your note section on your phone, a pen and paper, and let's get it!
 
***Are you enjoying my show? Please take 1 minute to leave me a review. I love hearing from my listeners!***
 
Links Mentioned:
Unpacking RED-S:
https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679142240
 
Are You Struggling with Female Athlete Triad?
https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000683296684
 
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. 26 When Should I Eat Throughout the Day for Consistent Energy Levels?

Are you tired of being tired and dragging through your training sessions and feeling completely worn out after training? Are you confused on when you should actually eat and even more confused on how in the world you’ll actually fit it all in?
Well you’re in luck, because that’s what today’s episode is all about! Far too often I hear this scenario:
“I’m too busy to eat, I have classes or meetings all day long and can’t eat during them so I go 5-6 hours between meals/snacks. I’m so exhausted by the time I get to my afternoon training session and I’m even more exhausted afterwards!” 
We’re going to break down how you should be eating so that you can feel good and have energy before, during, and after training and just on a day-to-day basis. After today’s episode you’ll have an exact time frame of when to eat, get some tips on how to fit it all in, and even a sample day of fueling for two-a-day training sessions!
You’ll want to take notes so open the notes app on your phone and let’s get to it!
Get my free cheat sheet, "3 Reasons You're Running Out Of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/
If you are struggling to figure out how much you should be eating and how to space that out over the day- check out the Sustainable Sports Nutrition Academy for just $1!!
https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
 
Links Mentioned:
How to craft the ultimate balanced meal plan for female athletes:
https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679565186
 
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

Ep. 25 Level Up Your Goals for 2025 With These 5 Tips!

Did you know that 45% of Americans create new year’s resolutions and only 8-20% of them actually achieve them?! That’s a staggering statistic! So why don’t resolutions work and how can we actually stick with them?
That’s what today’s episode is all about- how to create solid goals for 2025. There are 5 steps I’m going to walk you through you that you don’t become a statistic!
 
Want to lose weight? Want to get better at your sport? Want to be healthier? No problem! You can accomplish any of those goals with these 5 steps in today’s episode. So tighten up your ponytail and let’s get it!
 
**Would you please take a moment to rate and review me? It would mean the world to me and I love hearing from you!!
 
Links mentioned:
Still struggling with setting goals? Set up a free goal setting session 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.24 Are You Struggling With Female Athlete Triad?

Do you ever feel like your performance is going down the drain? Are you constantly thinking about food, your weight and what your body looks like? Are you not sleeping well at night? These are all symptoms of female athlete triad and in today’s episode, I’m going to give you a quick screening to help you decide if you’re struggling with it.
I’ll also explain exactly what female athlete triad is, risk factors and what to do if you think you have it. And if you’re a parent listening to this for your child, this will help you to know when it’s time to take action. So let’s stop the guessing game on if what you're experiencing is normal and let’s dive in! 
Links Mentioned:
Book a FREE No Obligation Consultation with me so I can help you through Female Athlete Triad: 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. 23 The 5 Things You Need To Include In Your Diet To Build Muscle and Boost Power

Do you want to get fitter, stronger and faster? Do you want to boost performance, while looking and feeling good? Do you want to get toned? All these things are possible with muscle and there are several factors that you need to include in your diet to build muscle. 
 
Today I’m going to share all these muscle-building secrets with you so you can recover better, look and feel better, and be able to train harder so you can perform better! The best part is, we’re not doing any crazy diets and you can incorporate all these strategies with real food! 
 
And before you say it, building muscle for a female is not going to make you big and bulky so let’s just get that out of the way right now. If you’re ready to become fitter, stronger, and faster, let’s dive into today’s episode!
 
Links:
 
Book a FREE No Obligation Consultation with me! https://elitenutritionandperformance.com/consult/ 
 
Thorne BCAAs: https://s.thorne.com/OB7Hp
 
Thorne Whey Protein: https://s.thorne.com/cLBdD 
 
Vega Sport Protein Powder: https://myvega.com/products/vega-sport-premium-protein 
 
Thorne Creatine: https://s.thorne.com/BlxBR 
 
Momentous Creatine: https://www.livemomentous.com/products/creatine-monohydrate?srsltid=AfmBOopSgXzXmCIg4VLIunu15Wdk_8a0GrboVhFnDWN91aDmW6wz0F2U
 
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. 22 How a High School Athlete Increased Her Food and Her Performance

How many times have you thought, “if I weighed less, I’d perform better” or “if I ate less, I’d be a better athlete” or even “carbs are bad, I can’t eat them.” These are all the things my guest and former client, Emme Crosland told herself, which she found out not to be true. In fact, following this advice was ruining her performance and her health!
 
After Emme and I worked together, she made leaps and bounds in changing her mindset, eating habits, performance, and ultimately, her health. Find out what it’s like to work with me and discover what were the hardest parts of the journey, what was helpful and not helpful in recovering from disordered eating. Every parent who has a daughter who’s struggling with disordered eating will want to listen and every athlete who has told themselves the same things Emme told herself will want to listen to today’s episode!
 
If you (or your child) are struggling with disordered eating- restricting your intake and being consumed with the thoughts of food and your body, I want you to listen up! This is not something to be ashamed of but it’s something you need to do something about.
I encourage you to set up a free no no-obligation consultation with me by visiting https://elitenutritionandperformance.com/consult/
 
Now let’s get into today’s episode!
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. 21 4 Ways You Can Break Free From Diet Culture Today!

Are you sick of feeling like your body always has to look a certain way? Are you tired of going on social media only to feel defeated about the way your body looks? Are you ready to move past all this and just live your life?!
In today’s episode we’re going to talk about diet culture and how you can practically break free from it. None of this wishy washy advice but real actionable steps. After today’s episode you’ll learn what the missing links are when it comes to a negative body image and how you can remedy them. Let’s say hello to food and body positivity and freedom for 2025!
***If you haven’t already, please take just one minute to leave me a review! It would mean so much to me and I love hearing from you. If you have any topics you’d like me to cover, please let me know as well!
Links Mentioned:
 
Intuitive Eating Workbook:
https://www.amazon.com/Intuitive-Eating-Workbook-Principles-Relationship/dp/1626256225/ref=sr_1_1?dib=eyJ2IjoiMSJ9.m9caBQCag_CkVGooxlWzT2xf_KaM8m1agMXiuqsb69AIrboxA7ZyhJaW5TYxM5ggkNCQjmQLLQ72WuQQiKc_yNX7hWS2tJBG3MVhpLA33ppU2_ze16zfXt7DcOaaglKSGFGdAbx8Cq1E7w_YgRURaOHebNuGp8heWUeqimpWOV0oPdV2ipWS5FJyRjz8RZoVbrgoBBFCdkM_trCwASrueSVKGHSUuCC_JL614rU8MiY.J8au3KJRW0QLFi76GZTReyPILlaKiP42QdDR1Y8AMI0&dib_tag=se&hvadid=598613987757&hvdev=c&hvlocphy=9010658&hvnetw=g&hvqmt=e&hvrand=16582376212578035631&hvtargid=kwd-139519571810&hydadcr=22565_13531269&keywords=intuitive+eating+workbook&qid=1735422563&sr=8-1
 
Prayers for Body Image: 
https://thedailygraceco.com/products/prayers-for-my-body-image?srsltid=AfmBOoq53Tol1Mh7tXnKDIBPDt66AkH541fuFU76HDypB18ZMosteLBf
 
More Than Anything Devotional: 
https://thedailygraceco.com/products/more-than-anything-loving-god-above-everything-else-matte?_pos=1&_sid=a71580094&_ss=r
 
The Sustainable Sports Nutrition Academy:
https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/

Ep. 20 How To Boost Your Cognitive Performance with Dr. Jenna Stedman

Have you ever felt like you just couldn’t think straight while you’re training or in a competition? You missed that shot and played it over and over again in your head, “why did this happen?” Or perhaps your stress and anxiety levels are through the roof and you feel like you can’t do anything about it. Or can you? The exciting news is that there’s a whole world of cognitive performance nutrition emerging and today’s guest is going to tell us all about it and what you can do as an athlete to improve your cognitive performance.
 
I’m super excited to interview today’s guest, Dr. Jenna Stedman, founder of Master Nutrition Lab. Dr. Jenna Stedman, DCN, RD, CSSD is a cognitive performance nutrition expert and founder of Master Nutrition Lab, a private practice and free platform for you to experiment with your nutrition to improve your brain health. She has worked for several military branches, helping hundreds of service members improve their physical and cognitive performance.
 
I know today’s episode is going to help you in your overall health and performance!
 
Links mentioned
 
Visit Dr. Jenna Stedman’s website at www.MasterNutritionLab.com 
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 19. How A D1 Athlete Turned Personal Trainer Transformed Her Diet And Performance

Are you sick of not performing well and you know nutrition is to blame? Do you want to get fitter, stronger faster so you can dominate in your sport? 
 
I’m so excited to interview today’s guest, Amanda Morse. She is a former D1 collegiate soccer athlete turned personal trainer. In today’s episode, Amanda is going to share her struggles with fueling her body and how she overcame this struggle with the help of sports nutrition counseling as a former client of mine.  Amanda overcame all the struggles many collegiate female athletes face and is going to tell us all in today’s guest episode. 
 
Listen in as she shares what was most helpful for her, how having a support system is crucial and what changes she made. Plus Amanda tells us what life is like now as a personal trainer and how she still implements the changes she learned years ago. You won’t want to miss today’s episode!
 
“I came to Elite Nutrition and Performance in January of my senior year in high school knowing that I had approximately six months to properly prepare my body for Division 1 soccer at UNC Asheville.
While running my workout packet every morning and lifting about four days a week in the afternoon, my body needed the right amount of fueling post and pre-workout to lose excess fat and transform it into muscle. Luckily, Kristen knew exactly what my body required in order to gain muscle in a healthy and efficient way.
After only two weeks of working with Elite Nutrition, I could immediately see and feel a difference in not only my body but my performance on the field and in the gym.
Throughout my journey working with Kristin, I became more energized during workouts and less stressed about my transition to UNC Asheville. Even after regularly scheduled visits with Elite Nutrition, I kept in contact with Kristen through email while in college to guide me on how much and what to eat with my heightened workouts during pre-season.
Overall, my experience with Elite Nutrition and Performance has instilled a proper eating routine into my daily life that will continuously and positively influence my performance as well as a healthy lifestyle.” ~Amanda
If you can relate to Amanda and are ready to move past struggling with fueling your body, I invite you to schedule a FREE No Obligation Consultation with me! Use this link to schedule directly into my calendar:  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. 18 Intuitive Eating Unleashed: Empowering Athletes to Trust Their Bodies!

Are you sick and tired of tracking every calorie, gram of fat, carbs and protein? Do you wish you could boost your performance while eating what you want and not feel guilty about it? Do you dream of enjoying a treat with your friends or significant other and not feeling like you have to exercise it off? I have great news… you can and that’s what today's episode is about! 
 
I’m going to talk to you about how intuitive eating can help you as an athlete and how to put it into practice. I’m going to tell you what the 10 principles are for intuitive eating, how you can be more self-aware, and how you can actually put this into practice. I was introduced to intuitive eating 14 years ago and it literally changed my life. I went from stressing about what I was eating to being relaxed and trusting my body. I want that for you too! So it is true…you can have your cake and eat it too! So put down your calorie counting app and let’s go!
 
Links Mentioned:
Book a FREE consultation with me! https://elitenutritionandperformance.com/consult/
Ep. 14 How to Balance the Ultimate Meal Plan for Female Athletes: https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679565186
 
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