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 Jun 19, 2025
Thursday Jun 19, 2025
Are you struggling to get through your training sessions? You’re not alone!
Research shows that around 50% of female athletes are struggling right next to you. The good news is that there’s so much you can do to boost your energy during your performance.
In today’s episode, I’m going to tell you the number one reason why you’re running out of energy during training sessions and several ways you can boost your energy. Tighten your ponytail and let’s dive in.
Are you a female athlete looking to elevate your performance through better fueling? I’m here to help you set meaningful goals and tackle the challenges you’re facing in your nutrition journey.
Join me for a **FREE, no-obligation consultation** where we’ll:
Discuss your unique challenges and aspirations
Explore personalized strategies to enhance your fueling
Identify the best services to support you in achieving your goals
This is your chance to gain clarity and direction in your nutrition journey—no strings attached!
👉 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
Monday Jun 16, 2025
Monday Jun 16, 2025
Are you interested in meal prepping because you know it’ll save you time, money, and save your kitchen from destruction but you don’t know where to start? Does meal prepping seem overwhelming to you?
In today’s episode, I’m going to share the top 5 foods you should keep in your fridge for easy meal prep. You won’t have to spend hours with these foods or ruin your beautiful kitchen. The best part is, you can mix and match on these foods to create over 20 different combinations of meals so you never get bored!
Grab a pen and paper and let’s get started!
🌟 **Join The Community!** 🌟
If you're passionate about fueling your athletic journey and want to connect with like-minded women, we invite you to join our **Female Sports Nutrition** Facebook community!
In this supportive space, you’ll find valuable resources, tips, and discussions tailored to female athletes. Share your experiences, ask questions, and gain insights that can elevate your performance.
👉 https://bit.ly/Femaleathletes
👉Links Mentioned:
Shredded Chicken Recipe: https://bit.ly/3HCrDxwBone Broth Recipe: https://bit.ly/3Zs3rnT
👉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 Jun 12, 2025
Thursday Jun 12, 2025
Have you ever felt utterly drained after pushing your limits, only to find yourself struggling to get through the next workout? You’re not alone.
Imagine this: you wake up early, hit the gym for your first session, and then, just when you think you can finally rest, it’s time for round two. The fatigue sets in, your energy plummets, and suddenly, your once-passionate love for training feels like a burden. It’s a cycle that many female athletes face, and it can lead to burnout, injuries, and ultimately, a decline in performance.
But what if I told you that there’s a way to turn this around? What if you could fuel your body in a way that not only boosts your energy but also enhances your performance, allowing you to conquer those two-a-day workouts with confidence?
In today’s episode, I’ll share my tried-and-true fueling method designed specifically for female athletes. Get ready to discover the secrets to maintaining energy, optimizing recovery, and reclaiming your passion for training!
So grab your water bottle, and let’s get into it!
🌟 **Unlock Your Potential with a Free Consultation!** 🌟
Are you a female athlete looking to elevate your performance through better fueling? I’m here to help you set meaningful goals and tackle the challenges you’re facing in your nutrition journey.
Join me for a **FREE, no-obligation consultation** where we’ll:
Discuss your unique challenges and aspirations
Explore personalized strategies to enhance your fueling
Identify the best services to support you in achieving your goals
This is your chance to gain clarity and direction in your nutrition journey—no strings attached!
👉 **Click the link to schedule your free consultation today!** Let’s work together to fuel your success and empower your athletic journey!
https://elitenutritionandperformance.com/consult/
👉Links Mentioned:
Ep. 58: Meal Planning for Muscle Building: https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000706781353Ep. 57: Struggling With Meal Prep Ideas? 3 High Protein Recipes to Get You Started: https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000706335640
👉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 Jun 09, 2025
Monday Jun 09, 2025
Have you noticed your performance isn’t what it used to be? Is your diet not as solid as you’d like it to be, and know food is contributing? Did you know that over 40% of females are deficient in one of the micronutrients I’m going to discuss today, and 90% don’t take in enough of another?
In today’s episode, I’m going to tell you the most important micronutrients every female athlete needs to include to boost their performance and how you can get them in. Grab a pen and paper to take notes, and let’s get into it!
🌟 **Unlock Your Potential with a Free Consultation!** 🌟
Are you a female athlete looking to elevate your performance through better fueling? I’m here to help you set meaningful goals and tackle the challenges you’re facing in your nutrition journey.
Join me for a **FREE, no-obligation consultation** where we’ll:
- Discuss your unique challenges and aspirations
- Explore personalized strategies to enhance your fueling
- Identify the best services to support you in achieving your goals
This is your chance to gain clarity and direction in your nutrition journey—no strings attached!
👉 **Click the link to schedule your free consultation today!** Let’s work together to fuel your success and empower your athletic journey!
https://elitenutritionandperformance.com/consult/
👉Links Mentioned:
Beef Liver Capsules: https://bit.ly/45Rckem
Thorne Supplements: https://www.thorne.com/u/enp
👉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
Thursday Jun 05, 2025
Thursday Jun 05, 2025
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
Monday Jun 02, 2025
Monday Jun 02, 2025
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
Thursday May 29, 2025
Thursday May 29, 2025
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
Monday May 26, 2025
Monday May 26, 2025
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
Thursday May 22, 2025
Thursday May 22, 2025
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
Monday May 19, 2025
Monday May 19, 2025
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