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

Ep. 8: 3 Reasons You're Struggling With Food Cravings and How to Eliminate Them

Do you ever feel like you’re constantly craving sweet or salty foods, comfort foods, fatty foods, fried foods, and you just can’t ever break the cycle? You’ve tried everything like getting the food out of your house, trying the willpower approach and just simply not eating it, you’ve tried counting calories, you’ve also even written yourself notes saying "don’t eat this it’s off-limits" and making ridiculous food rules for yourself. I certainly have done them all!
I’m here to tell you that you don’t need to do any of those things! There are three main reasons why you are struggling with cravings and I’m going to talk to you today about what those three reasons are what you can do about them and how you can eliminate these cravings for good! So stop what you’re doing, get your notebook and pen and let’s dive in!
 
Links Mentioned In Today's Episode:
https://cronometer.com/
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. 7: Why You Don't Look Like You Train As Hard As You Do and What To Do About It

Today I’m going to be very honest with you and tell you exactly why you don’t look like you train as hard as you do. It’s incredibly frustrating and I know because I’ve been there but lucky for you, I’m going to tell you exactly what you can do about it today! And the best part is it’s not some diet program that is going to make you feel like garbage and negatively impact your performance- you can literally start now!
How many times have you stood in front of the mirror thinking I’ve worked so hard and I have nothing to show for it? The reasons may not be what you think and I’m going to share those reasons with you. You will instantly feel better, look better and will be able to see the fruits of your labor! 
 
Links mentioned
In today’s episode I mentioned how you can join my online program, The Sustainable Sports Nutrition Academy, for just $1!! This program will guide you through exactly what we talked about in today's episode!  Check it out! 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. 6: How To Improve Your Relationship With Food and Your Body With These 3 Simple Steps

We’re going to talk all about intuitive eating- what it is and what it is not. I’m also going to tell you 3 things you can do today to start your journey to healing your relationship with food and your body.
I know how disheartening it can be when you train as hard as you do but you hate what you see in the mirror. You’re always thinking about food and feeling like a failure because your meals and snacks aren’t as clean as you want them to be. But I have great news- it doesn’t have to be this way and I am living proof!
I struggled for 10 years with a horrible relationship with food and my body. I went to bed starving thinking about what I should eat the next day, spent hours picking my body apart, and no amount of training would fix it. It wasn’t until I was introduced to intuitive eating and Jesus that things started to turn around. I’m going to tell you about the top 3 things that helped me along my journey and have helped so many other female athletes in your shoes. Make sure you have a way to take notes for today’s episode!
 
Links mentioned:
In today’s episode I mentioned how you can join my online program, The Sustainable Sports Nutrition Academy, for just $1!!  Check it out! 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 5: How You Can Boost Your Athletic Performance by Creating Boundaries Around Social Media

We all know social media can easily take over our lives and while there are some benefits, it's not all rainbows and butterflies. But what if I told you, you can boost your performance by creating boundaries around your social media use? That's what today's episode is all about! I'm going to talk to you about why social media is causing a decline in your mental health which can translate to slowed reaction time, slowed decision making ability, the comparison game, anxiety, depression and sleep disturbances, which all can decrease your performance in your sport.
Are you sick of feeling bad about yourself? Are you sick of seeing everyone else’s perfect lives and feel like you don’t measure up? Tired of being bombarded with images of 6-pack abs when you open Instagram? Me too and so are hundreds of other females!
Today’s episode is going to link together the importance of incorporating boundaries around social media and quick tips to get you there without it totally disrupting your life. No more FOMO or feeling like a failure! Let your confidence and performance soar with the tips I share in today’s episode!
 
Links mentioned:
ClearSpace App https://www.getclearspace.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 4: Carbs Uncovered: The Secret Fuel Behind Athletic Excellence

In today's episode, I'm going to talk about everything you ever wanted to know about carbs- what are they, what do they do in your body, when you should eat them, and why you need them to dominate in your training sessions.
If you’re sick of feeling like you can’t gain traction in your workouts, you’re tired all the time, not recovering well and want to build muscle but none of it’s working, you're going to want to listen to today's episode!
Because not all carbs are the same, you’ll find exactly which carbs are going to benefit you and when so you’re no longer moody, dragging throughout the day and training session and you can build some beautiful muscle!
Links mentioned in today's episode:
https://podcasts.apple.com/us/podcast/my-struggle-with-nutrition-as-a-female-athlete-and/id1776376387?i=1000674786683
 
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 3: Snack Smart: Essential Tips for Female Athletes to Fuel Their Performance

Today we're going to dive into the world of snacking! You may be thinking, "Snacking?! Isn't that bad??" But rest assured, snacking is an integral part of a well-balanced sports nutrition plan and a necessity for female athletes. Snacking helps to prevent blood sugar drops, which leads to low energy levels, which can negatively impact performance throughout your day and your training session.
Say goodbye to being hangry, brain fog, dragging yourself throughout the day and then bingeing on your next meal with smart snacking! You may want to get a pen and paper ready for this episode because I'm going to give you lots of practical snack ideas as well!
Want more snack ideas? Check out my blog!
https://elitenutritionandperformance.com/healthy-snacks-young-athlete-iback-n-school/
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 2: My Struggle With Nutrition As A Female Athlete and How God Flipped The Switch

In today’s episode I finish up my story about how I struggled with disordered eating for years and how this impacted my life, as well and my performance in the gym and in triathlons. I also tell you about the two things finally made a complete 360 in my life for the better! I learned so many valuable lessons along this bumpy path that I know you’ll find helpful and that you can implement in your life today if you are struggling with fueling your body adequately because you’re scared of gaining weight. I learned the hard way that you can eat normally without food consuming your life through these two things that changed my life and I know can change yours. I tell you exactly what worked for me. There are so many gems of information in today's episode, you won't want to miss it!
Helpful Links:
In the episode I tell you about a program called Recovery that I had attended. While I don't have anything to share with you from the exact program, you can check out this sermon series that is very similar to what we worked through. I've shared this with many clients over the years who have said it's super helpful!
https://midtowndowntown.com/series/category/whats-killing-me
I also mention this book, "Fire Up Your Metabolism," as it helped me put some pieces of the puzzle together when it came to eating: https://books.google.com/books/about/Fire_Up_Your_Metabolism.html?id=Yaoc4jXk0WgC
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 1: My Struggle with Nutrition As a Female Athlete the Eating Disorder Phase

Hey Friend!!
Welcome to my very first episode!! In today's episode I'm going to share with you the first half of my story of my personal struggles with nutrition as a female athlete, specifically my eating disorder phase. Do you hate the way you look? Know you should be eating to fuel your body and sport but just don't know how to get there? Feel like you're completely alone and no one understands? You're in the right place because that's what today's episode is all about!
I'm also going to talk about what finally clicked for me and how God used my nutrition classes to aid in my healing journey. You may not be taking nutrition courses but over time with this podcast, you'll learn so much you won't need to! You'll find yourself nodding and saying, "yep, that's me!" throughout this episode and I hope you know you're not alone or beyond help if you do.
I'm so glad you're here with me today and thanks for listening!
Kristen
I mentioned in the episode some books I read that helped me along my journey and here are:
Wasted: A Memoir of Anorexia and Bulimia https://www.goodreads.com/book/show/46815.Wasted
Life Without ED https://www.goodreads.com/book/show/119728.Life_Without_Ed?from_search=true&from_srp=true&qid=q1YYsfBkaY&rank=1
 
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
 

Trailer

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?
It is possible to have balance between fueling your body for your sport and for enjoyment and it’s not as complicated as you may think. Can we say hello food freedom?! There’s a way to have it all and eat your cake too and I’m going to show you how!
Hey, I'm Kristen, a former multi-sport athlete, a sports dietitian, personal trainer and Jesus lover. 
In this podcast, you will find practical sustainable fueling tips for female athletes that will set you free from diet culture, an ever-changing set of nutrition rules, under fueling and under performing. You’ll learn how to put together a fueling plan that works for you that doesn’t require all the rules, tracking every morsel of food you consume, letting food consume your every thought, with Jesus at the center of it all.
If you are 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!
Whip up that smoothie, lace up your shoes and let's jump in!
More Resources:
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