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

Ep. 60: 6 Ways to Instantly Boost Protein So You Can Build and Maintain Muscle

Are you struggling to get enough protein to meet your needs? Are you trying to build muscle and get stronger but you just don’t know what to eat to make it happen?
In today’s episode, I’m going to give you my top 6 tips to instantly boost your protein intake so you can get stronger, fitter and build muscle! I’m not talking about just having a protein shake at every meal. I’m talking about real foods you can add to your day to instantly boost your protein intake! Grab a pen and paper to take some notes and let’s get it! 
 
I have a quick favor to ask of you- would you please take just a minute to leave me a 5-star review on Apple Podcasts? I truly love reading these reviews as it allows me to hear from my listeners, and it also helps me to grow the show so I can help more female athletes like yourself! Just click “write a review” at the bottom of this show on Apple Podcasts. Thanks again!
 
👉Links Mentioned:
 
Once upon a chef beef jerky: https://www.onceuponachef.com/recipes/the-best-homemade-beef-jerky-recipe.html
Cottage cheese pancake: https://momsdish.com/recipe/177/cottage-cheese-pancakes 
👉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. 59: How To Stop Low Energy Availability in Female Athletes- 3 Things You Can Do Now!

Did you know that between 30-60% of female athletes experience low energy availability at some point and the number is even higher for sports that place a lot of importance on a lean physique?! This can look like sleeping 10+ hours a night but still dragging yourself out of bed, not being able to push yourself as much as you usually do, mood swings- I'm talking anxiety, anger, depression, the list goes on. Does this sound like you??
In today's episode, I'll tell you about my personal struggle with LEA, signs and symptoms, and 3 things you can do right now to get yourself out of this mess. Grab a pen and paper and let's go!
 
Hey Ladies!
If you've been enjoying the Female Sports Nutrition podcast and finding value in the tips, I have a small favor to ask. Your reviews on Apple Podcasts mean the world and help others discover this show!
Leaving a review is super easy and takes just a minute. Simply go to the podcast page on Apple Podcasts, scroll down, and tap "Write a Review." Let me know what resonated with you, what you've learned, or how it's helped you in your journey as a female athlete.
Your feedback fuels me to create more content that supports your active lifestyle and helps you achieve your goals!
Thanks so much for your support! 🙌
 
👉Links Mentioned:
Need additional support? Schedule a consultation with me! https://elitenutritionandperformance.com/consult/ Unpacking RED-s: A Guide for Female Athletes: https://bit.ly/4cOsGGo
Are You Struggling With Female Athlete Triad? https://apple.co/4jZD2p4
 
👉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. 58: Meal Planning for Muscle Building: How to Get Started, Even With Little Time!

Are you tired of feeling like you're fueling your dreams with... well, maybe just whatever is left in the fridge? You pour your heart and sweat into every training session, pushing past limits you thought were unbreakable. But what about the fuel?
That incredible, resilient body of yours deserves more than just grabbing whatever is quick or easy. You deserve energy, strength, and the confidence that comes from knowing you're taking care of yourself, mind and body.
Today, we’re diving into the world of meal planning, but this isn't just any meal planning. This is meal planning for you, the female athlete. I’ll unravel the basics and show you how to get started, even when time feels like a luxury you can't afford.
Let’s ditch the overwhelm and step into a world of nourished sports performance. 
 
Hey Ladies!
If you've been enjoying the Female Sports Nutrition podcast and finding value in the tips, I have a small favor to ask. Your reviews on Apple Podcasts mean the world and help others discover this show!
Leaving a review is super easy and takes just a minute. Simply go to the podcast page on Apple Podcasts, scroll down, and tap "Write a Review." Let me know what resonated with you, what you've learned, or how it's helped you in your journey as a female athlete.
Your feedback fuels me to create more content that supports your active lifestyle and helps you achieve your goals!
Thanks so much for your support! 🙌
 
👉Links Mentioned:
Whiteboard: https://bit.ly/41EvaBT👉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. 57: Struggling with Meal Prep Ideas? 3 High Protein Recipes to Get You Started!

Today, we’re talking about meal prepping, and did you know that nearly 70% of female athletes struggle to maintain a consistent, healthy meal prep routine? And a shocking 85% report feeling overwhelmed by the time commitment it seems to require?
If you’re nodding along, you’re definitely in the right place. We understand the juggling act between training, life, and trying to eat right. Today, we're diving headfirst into simplifying meal prep. I’m going to share 3 easy, game-changing recipes that will revolutionize how you approach your nutrition without sacrificing your precious time. Get ready to ditch the takeout menus and embrace a prep strategy that’s as powerful as you are. Let’s dive in!
💪💪 Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes
Tired of calorie counting and endless tracking? Join the Female Sports Nutrition Facebook group! Connect with like-minded female athletes focused on getting stronger, fitter, and faster the healthy way. We ditch the restrictive diets and embrace sustainable nutrition that fuels your performance and your life. Join our supportive community and receive a free gift just for becoming a member. Level up your training and nutrition without sacrificing your sanity!
 
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:
Shredded chicken recipe: https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/
Bone broth: https://elitenutritionandperformance.com/how-to-make-your-own-collagen-filled-bone-broth/ 
Veggie chopper: https://amzn.to/4gKdXMJ
👉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 
 
Chapters
00:00 Introduction to Meal Prepping for Female Athletes01:44 Game-Changing Breakfast Recipe: Breakfast Casserole07:19 Versatile Lunch/Dinner: Shredded Chicken10:37 Easy Sheet Pan Chicken Sausage with Vegetables13:53 Conclusion and Meal Prep Benefits

Ep. 56: Why Your Energy is Always Low as a Female Athlete and 3 Easy Ways to Boost Energy, Now!

Are you tired all the time and you’re pounding back coffee and energy drinks just to stay awake during the day? Have you noticed your performance has been declining and you’re just not able to push yourself like you used to?
I’m glad you’re here because today I’m going to break down the 3 main reasons why you may be exhausted during training and throughout the day. I’ll also explain what you can do right now to counteract these things. Grab a pen and paper to take some notes and let’s go!
 
Are you struggling to put all the pieces of the puzzle together when it comes to fueling your body for your sport? Are you sick of spending hours searching the internet only to be more confused than ever? It's time you skipped to the front of the line by signing up for a FREE No Obligation Consultation with me! Together we will create goals for you and a path for moving you forward so you can reach those goals!
🗓️ Schedule yours now! https://elitenutritionandperformance.com/consult/
 
👉Links Mentioned:
🍽️Cronometer: https://cronometer.com/ 
🗓️Schedule a FREE chat with me: https://elitenutritionandperformance.com/consult/
💻Mifflin St Jeor Equation: https://reference.medscape.com/calculator/846/mifflin-st-jeor-equation 👉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. 55: From Anxiety to Confidence Around Fueling as a Female Athlete with Jessica Salle

Are you struggling to find peace with food? As an active female you know you need to eat but you’re worried if you do, you’ll just gain weight? Are you ready to address the underlying reason why you have anxiety around food? If you answered yes to any of these, you’re definitely going to want to listen to today’s episode!
I’m thrilled to have the chance to interview Jessica Salle, a Licensed Marriage and Family Therapist Associate and founder of Salle Family Therapy. After today’s episode you’ll understand what the underlying reasons are for your anxiety around food, practical ways you can combat them, how to handle difficult situations and how to incorporate self-compassion without having to feel ingenuine. Grab a pen and paper to take some notes and if you have a friend struggling with this, please share today’s episode with them. Let’s get into it!
 
💪💪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:
You can find Jessica on Instagram: @sallefamilytherapyllc and Facebook: Salle Family Therapy👉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. 54: 5 Secrets to Build Muscle as a Female Athlete Without Spending Hours In the Gym

Are you spending 2+ hours in the gym each day only to feel burned out, exhausted, and like you’re actually losing muscle?! Here’s the situation- if you do too much and don’t give your body what it needs, your body will work against you, leaving you feeling more confused and frustrated than ever!
In today’s episode, I’m going to explain the 5 secrets necessary to build muscle and not have to spend hours in the gym each training session! 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:
 
🥙Ep. 14: How to Craft the Ultimate Balanced Meal Plan for Female Athletes!: bit.ly/4hXR6ht 
🏋️Ep. 17 Instantly Boost Your Performance with Pre-Workout Fueling: https://bit.ly/42k0uaD
 
 
👉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. 53: Want To Boost Your Sports Performance As a Female Athlete? Your Low-Fat Diet Could Be Holding You Back.

Are you constantly exhausted? Frequently injuring yourself? Always getting sick? Always hungry?
These are all signs that you are not eating enough dietary fat!
In today’s episode, I’m going to explain all the benefits of this misunderstood macronutrient, the best sources, and how to easily get it into your diet. If you’re ready to boost your performance and are ready to stop feeling like you’re starving all day, you’ll want to listen to today’s episode. Grab something to take notes with and let’s go!
 
👉Links Mentioned:
 
☀️Vitamin D blog: https://bit.ly/3EhN71E 
🫀RED-S (Relative Energy Deficiency in Sport) Podcast Episode: https://bit.ly/4cOsGGo 
💃Female Athlete Triad Podcast Episode: https://bit.ly/44jv71x 
👉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. 52: Struggling With Meal Prepping? 5 Tips to Prep Your Meals As a Busy Female Athlete!

Are you paralyzed with overwhelm when it comes to meal prepping? You know it would make your life easier but you have no idea how to start. Do you hate to cook so you give up before you even begin?
I got you! In today’s episode, you’re going to learn my top 5 meal prep tips to help you overcome the overwhelm and not have to slave over a hot stove in order to have balanced, delicious meals!
Grab a pen and paper 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:
Freezer Meals For Batch Cooking: 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

Ep. 51: Is Your Healthy Diet Ruining Your Energy and Sports Performance?

Are you training so intensely that you’ve lost your period? Although it’s a welcomed break for a little while, you’re worried about your health as a result. Is your performance on the decline? Are you avoiding certain foods because they’re just not “healthy” and you want to be as healthy as possible?
I’ve been there, done that and I want to share with you what I did to pull myself out of this mess. Today’s episode will take you from depriving your body to boosting your performance, energy, and even getting your period back, if you’ve lost it. Grab yourself a smoothie, 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
 
Links Mentioned:
Mifflin St. Jeor Equation: https://www.inchcalculator.com/mifflin-st-jeor-calculator/  
 
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