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

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

Ep. 17 Instantly Boost Your Performance With Pre-Workout Fueling

"I know I should eat before I workout but it just makes me feel sick."
"I don’t need to eat before I workout, a coffee will do the trick."
"I literally have no idea what to eat before a workout or how to make it happen."
I’ve heard it all and today we’re going to talk about all things pre-workout fueling! It doesn’t matter if you’re an endurance athlete, strength based athlete or aesthetic based athlete, you need to fuel your body before a training session. I’m going to break down the what, when and how’s of pre-workout fueling and dispel some of the myths associated with it. After this episode, you won’t be struggling to get through your training sessions, dealing with cramping during or watching the clock to wait until your training session is over…you’ll feel strong, energized and ready for what’s ahead. So get a pen and paper and let’s get into it!
***Thank you for helping me reaching over 1,000 downloads and in the top 5%!! Please continue to support me by taking just a minute to leave me a review below...it would mean the world to me!***
Links Mentioned:
Ep. 13 Unpacking RED-S: A Guide for Female Athletes https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679142240
Ep. 14 Fuel Like A Champion: Crafting the Ultimate Balanced Meal Plan for Female Athletes! https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679565186
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 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. 16 Protein On The Go: Quick Tips for Active Women

Protein, protein, protein…I feel like this is all we hear about right now but it’s for a good reason. Protein makes up 15-20% of your total body weight and is important for all areas of health and performance. But how in the world are we supposed to get in all that protein? And how much protein do we actually need? And what if you don’t even eat meat? All those questions and more will be answered in today’s episode. I’m going to break down what protein does, why you need it, how much you need, sources of protein and easy options for on the go. So grab yourself a protein shake and let’s go!
Pssst....are you enjoying my podcast? If so, please would you consider writing me a review? It will help me to reach more people just like yourself! I would love it if you'd spend a minute rating and reviewing this podcast :)
 
Links mentioned:
Thorne’s Whey Protein Isolate https://s.thorne.com/cLBdD
Vegan protein powder https://www.transparentlabs.com/products/pea-protein-isolate?variant=42241447788637&country=US&currency=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&srsltid=AfmBOooktv7mJQj6R3QRQYGg-g7A820MnGwFQPr9ZzCFgNpY2Sc2a-txJsU&gQT=1 
Ep. 13 Unpacking RED-S: A Guide for Female Athletes https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679142240
Ep. 14 Fuel Like A Champion: Crafting 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/
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. 15 Stronger, Not Skinnier. The Case Against Under-Eating and Over-Training.

In today’s episode I’m going to explain why more training is not always better and cleaning up your diet to the point of restriction is going to be detrimental to your health and performance. I’ve heard so many female athletes over the years say that they wanted to boost their performance so they started eating cleaner and that spiraled out of control. I’ve also met tons of athletes that don’t know when to give it a rest…literally. They’re over training and as a result, injuring their body and their performance is lacking. 
 
Shin splints or tendonitis that won’t go away, sleeping 10 hours a night and waking up feeling not rested, weights have decreased or run times have increased. Sound familiar?? It’s annoying and downright frustrating, right? It’s all related to under-eating and over training and I’m going to tell you how and why. You’ll get all the dots connected for you today and I’ll give you several practical tips to pull yourself out of this mess once and for all! So grab your smoothie, pen and paper and let’s do this!
 
Links Mentioned:
Unpacking RED-S: https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679142240
 
Mifflin St. Jeor Equation: https://reference.medscape.com/calculator/846/mifflin-st-jeor-equation
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
 
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. 14 How to Craft the Ultimate Balanced Meal Plan for Female Athletes!

Today’s episode is all about how to craft the ultimate meal plan for a female athlete. But how to do it in a way that is not so cumbersome and feeling like you have to track every little morsel of food that you put into your mouth. I’m going to show you the easy way to create an awesome meal plan that’s going to help you fuel your body for your activity level and based off of your day-to-day training. Obviously one day you’re not going to be doing the same thing as the next, so I'll talk about how you can change your food based off of those changes.
So, if you are sick of counting calories, tracking macros and tracking every little morsel of food that you put into your mouth but at the same time you’re an athlete and you know that nutrition is important and you need to fuel your body appropriately. Well, you want to listen to today’s episode because I’m going cover all of that! You will leave this episode knowing how to balance your plate for your activity and then all you need to do is just plug and play from there! So tighten up your ponytail get something to write with and let’s go!
 
Links Mentioned:
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
 
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. 13 Unpacking RED-S: A Guide for Female Athletes

Today’s episode is all about how to determine if you are struggling with RED-S or Relative Energy Deficiency in Sport. Unfortunately, it’s so common that 30-60% of female athletes reach some level of energy deficiency and the number is even higher for aesthetic based sports like gymnastics!
 
RED-S reaches far beyond being just tired, it can diminish all the hard work you’ve put in during training sessions, you’re moody and let’s face it, no one wants to be around you (including yourself!), your period is all out of whack, which can lead to even more health problems, and you may be struggling with some nutritional deficiencies as a result. 
 
In today’s episode, I’m going to break down exactly what RED-S is, the problems associated with it, what you can do about it right now and even share my personal story with RED-S. You’re not going to want to miss this information-packed episode today so let’s dive in!
***And a special shout out to all of my listeners! I’ve hit 767 downloads in just 30 days AND I’m in the top 5% for my category! Thank you SO much for tuning in! Don’t forget to subscribe, rate and share my podcast, if you haven’t already!***
 
Links mentioned:
 
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Project RED-S:
https://red-s.com/ 
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition 
 
Whoop Band: 
https://www.whoop.com/us/en/ 
 
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. 12 Is My Metabolism Broken? 3 Things You Should Do And Not Do Right Now

How many times have you thought or said to yourself “my metabolism is broken”? This is something I have heard time and time again and here’s the deal- your metabolism is not broken. However, there may be several things that you’re doing that are not supporting your metabolism and I’m going to share them with you today. I’m also going to share with you several things that will help to support your metabolism, plus your overall health and performance. So tighten up that ponytail and let’s dig in!
 
Links Mentioned:
Sign up for 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 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. 11 Want to enjoy eating without feeling guilty about it over the holidays?

Do holiday dinners stress you out? Are you worried about the food that’s going to be there- that it won’t be healthy enough? Or maybe you’re worried that you won’t be able to control yourself and you’re going to gorge yourself and blow it. I’ve heard this time and time again from clients over the years and it doesn’t have to be this way! I’m going to walk you through several steps to get you through those holiday meals so you can actually enjoy your meal and not feel guilty about it!
Imagine what it would be like to walk into that holiday dinner like a boss and not feel an ounce of stress over what's going to be served, what you're going to eat or how much you're going to eat. Let me tell you...it feels amazing and it can happen for you too! There are a few steps to take, which I will explain. However, there’s one step in here that is going to be crucial in this process so, let’s get into it!
 
Links Mentioned:
Episode 9: How To Set Boundaries With Family Around The Holidays
https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000677451339
 
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. 10 How To Eat To Look Fit and Toned and 4 Steps To Get You There

So you want to look like the fitness influencer on Instagram or TikTok? You want to be fit and toned and feel comfortable in your own skin? Well I have news for you- toning is just simply put, gaining muscle. That’s it! There are 4 steps that will help you get that much coveted look that I’m going to talk to you about today. Not only will gaining muscle give you that toned look but it’ll help you in your athletic performance as well as prevent injuries so it’s a win win win! You’ll learn what areas of nutrition you need to focus on and some specific calculations to help you get to your goal. So once again, get a pen and paper and let’s do this!
 
Links Mentioned:
https://cronometer.com/
Join the Sustainable Sports Nutrition Academy for only $1!! https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ 
Hydration For Athletes: Determining Your Needs https://elitenutritionandperformance.com/hydration-for-athletes-determining-your-needs/ 
 
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. 9: How To Set Boundaries With Difficult Family Members Around the Holidays For A Better Relationship With Your Body

How many times have you dreaded going to a holiday get together with your family because you’re afraid of what your family member is going to say to you? You know the one who’s always making negative comments about your body and what you’re eating?
I’ve heard this time and time again from clients over the years and I am going to share with you specific steps on how you can set boundaries with those difficult family members for a better relationship with your body. Our body is something God gave us to glorify him so let’s glorify him with it by improving our self-esteem with setting boundaries. God also gave us family members to commune with and we want to do that in a peaceful and enjoyable way, rather than just cutting annoying people out of our lives. I’m going to give you actionable steps on how to do just that!
 
Links Mentioned In Episode:
Schedule a free 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 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