Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy – Details, episodes & analysis

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

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

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

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

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

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 

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 

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

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

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