Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy, Streng
von Kristen Ziesmer, Female Sports Nutritionist, Personal Trainer
- wöchentlichErscheinungsrhythmus
- 17 mintypische Länge
- 12. Märzletzte Folge
**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!
Folgen
Ep. 101: When ‘Eating Healthy’ Became Unhealthy: My Story as a Female Athlete
Many female athletes start their training journey with the best intentions — to get stronger, faster, and fitter. But somewhere along the way, the messages around food, body image, and performance can become confusing and even harmful. In t
Ep. 100: How to Fuel Your Workouts Even When You Don’t Feel Hungry
Ever hit a day where you just don’t feel hungry — but you know your body still needs fuel to recover, build muscle, and get stronger? If you’re an adult woman who lifts, trains, or just wants to improve your performance, this episode is for
Ep. 99: The Tech-Powered Kitchen: Using AI to Simplify Your Fueling
Stop staring at your pantry and start fueling like a pro. If the "mental load" of meal planning is the hardest part of your training week, this episode is about to change your life. We’re diving into the world of Artificial Intelligence to
Ep. 98: The Performance Paradox: Why Slowing Down is Your Fastest Way to Strength
Do you find yourself having a hard time rolling out of bed in the morning? You're struggling through your training sessions and just want to be done already! Are you pushing yourself through fatigue and ignoring the signals your body is sen
Ep. 97 How I Saved $200 with Meal Planning While Still Eating High Protein
Is the cost of groceries an hindrance to you being able to stay on top of your nutrition? Do you feel like every time you go to the grocery store, you wind up spending way too much which makes you feel like giving up? I totally feel you! In
Ep. 96: 5 Portable High-Protein Anytime Snacks That Will Keep Energy Levels Up Throughout The Day
Are you constantly running on empty and you're exhausted as a result? Are you that person that never packs enough snacks for yourself and you feel it? Is your busy lifestyle preventing you from having enough food and you just need something
Ep. 95: Are Your Missing Periods Tanking Your Sports Performance? With Guest, Cynthia Donovan, RD
Have you been missing your period for months and not sure what's going on? Have you noticed a decline in your energy levels and performance? Did you know that the two are most likely linked and have a lot to do with your nutrition and train
Ep. 94: Why You're Always Craving Sugar and What To Do About It
Do you feel like you have the biggest sweet tooth no matter how hard you try to avoid sweets? Do you feel guilty when you eat sweets and wish you hadn’t? Are you not sure what’s considered an ok amount to eat? There are so many feelings and
Ep. 93: Is Your Relationship With Your Body and Food Preventing You From Getting Stronger?
Are you trying to get stronger and boost your performance but your poor body image is getting in the way? Do you hate the way you look to the point that it makes your skin crawl? Is your anxiety preventing you from actually eating? Do you a
Ep. 92: LIVE COACHING: No Time To Eat? Prevent Binges, Low Energy and Muscle Loss With These Tips
Do you feel like your life is just crazy busy and you can never stay on top of your nutrition plan? Does it seem like every time you try, something happens and you fall off the boat again? Do you wind up skipping meals that ultimately end u
Ep. 91: From Bonking To Endless Energy And Focus! How Alyssa Boosted Her Energy AND Performance
I know you’re so tired of being tired. You just want to have energy to make it through your training and have enough leftover for the rest of the day. This is the same situation my guest, Alyssa, was in. She wasn’t even able to make it thro
Ep 90: LIVE COACHING: Early Morning Pre-Workout Fueling & THE Best Way To Eat For Fat Loss
Hey friend! Get ready for a power-packed live coaching session today with one of my clients. This episode is for you if you are feeling stuck. You’re stuck on the best way to fuel your body as an athlete, especially if you are trying to los
Ep. 89: Sick of Not Getting Stronger? The Top Reasons You're Not Building Muscle
You’ve followed all the diets, you’ve scoured the internet for answers, you workout- so why are you still not building muscle or getting stronger? It feels like nothing is working and you’re left wondering why. In this episode, I’m sharing
Ep. 88: Do You Wish to Be Stronger? How Meal Planning Can Make or Break Your Goals!
Do you wish to be stronger, but feel like your nutrition is holding you back? Are you really fueling your body for success, or are you making excuses? What if I told you that a lack of a solid meal plan could be the very reason you’re not s
Ep. 87: The Miracle Nutrient That Will Boost Your Performance, Energy and Metabolism
Do you want to boost your performance and know something is missing from your diet? Are you constantly dragging yourself during and after training sessions? Does it seem like your metabolism is slowing down and you’re just not sure why? In
Ep. 86: Is It Possible To Build Muscle Without Gaining Fat As A Female Athlete?
Have you tried to build muscle and always feel like you’re just gaining fat instead? Do you feel like your metabolism is broken or at the very least working against you? Do you wonder if it’s even possible to build muscle without gaining fa
Ep. 85: Step By Step Guide on How to Eat To Build Muscle So You Can Boost Your Sports Performance
Do you dream of breaking personal records, beating your competition and getting better at your sport? Do you constantly worry if you’re getting in all the nutrients your body needs to be well fueled? Are you just not sure what to eat so you
Ep. 84: Easy High Protein Crockpot Breakfast Recipes For Muscle Building On Busy Mornings
Are you trying to build muscle but breakfast is your hardest meal? There’s just never enough time in the morning and you're sick of smoothies! I got you, girl! In this episode, I’m going to share with you 4 easy high protein recipes you can
Ep. 83: How To Create a Simple High Protein Meal Plan for Muscle Building When You're Starting From Scratch
Are you new to meal planning but it feels very overwhelming and scary to you? Or have you meal prepped in the past but fell off the boat and just can’t seem to get back to it? Are you trying to build muscle and get stronger so you can boost
Ep. 82: Is Your Healthy Diet Preventing You From Getting Stronger and Losing Body Fat?
Have you ever felt frustrated after putting in countless hours at the gym, only to see little to no progress? Or perhaps you meticulously plan your meals, but still find yourself feeling fatigued and unsatisfied? Surprisingly, many female a
Ep. 81: Is Your Meal Planning Sabotaging Your Gains? Discover 5 Quick High Protein Recipes You Wish You Knew
Have you ever poured your heart and soul into your workouts, only to feel frustrated when the results don’t match your effort? Or perhaps you find yourself skipping meals or grabbing quick snacks that just don’t provide the fuel your body c
Ep. 80: Stop Overlooking These Meal Prep Ideas: What Female Athletes Really Need for Sports Performance!
Are you struggling to build muscle and get stronger? Are you taking all the supplements that promise results but aren’t sure if they’re healthy or actually working? Are you sick of the confusion and ready to feed your muscles so you can get
Ep. 79: Stop the Silence: How Relative Energy Deficiency Decreases Muscle & Sports Performance for Female Athletes
Are you training harder than ever, pushing your limits, and yet feeling an overwhelming sense of fatigue, frustration, and even fear about your performance? What if I told you that these feelings could be signs of a serious condition known
Ep. 78: Balanced Meals With Little To No Cooking, Ready In Under 10 Minutes!
Do you loathe cooking? Do you just wish you had a private chef who would whip up meals for you right from your very own kitchen? Well in today’s episode, I’m going to show you how you can basically make that happen without paying the high c
Ep. 77: 10 Time-Saving Meal Prep Hacks for Female Athletes You Can Incorporate Now!
Are you always on the go with little time to cook for yourself? Does meal prepping just seem too overwhelming to you and more time-consuming than time-saving? In today’s episode, I’m going to share with you 10 meal prep hacks that will save
Ep. 76 Keep These 6 Foods In Your Pantry At All Times To Boost Energy and Performance!
Are you on the go a lot and frequently out of energy? Are you struggling to maintain your energy levels between trainings and need some quick and easy foods that won’t go bad? In today’s episode, I’m going to share my top 6 foods that you c
Ep. 75: Dreaming Of Getting Toned? How Fasting and Low Carb Aren't Helping You and What To Do Instead
Do you go on Instagram or TikTok and see beautifully toned females and wish you looked like them? Are you training and instead of looking fit and toned, you’re looking kind of flat? Are you killing yourself on that diet without much results
Ep. 74: 4 Quick and Easy Energy Boosting Post-Workout Snacks For Female Athletes
Is your body struggling to recover after a training session? Do you feel sluggish, tired and just plain worn out after training? Are you confused about what to eat after training? In today’s episode, I’m going to break down why you need a p
Ep. 73: 5 Things You’re Doing As A Female Athlete That’s Tanking Your Energy Levels And How To Fix Them
Do you feel like no matter what, you’re just tired? Are you drained after a training session? Are you relying on caffeine to keep you awake? In today’s episode, I’m going to uncover 5 things you’re doing that are actually draining your ener
Ep. 72: 5 Reasons Why You're Not Getting Stronger and Building Muscle As A Female Athlete
Do you feel frustrated because you’re pouring your heart and soul into your workouts, only to find that the gains you desire seem just out of reach? You're not alone. In today's episode, we’re peeling back the layers to uncover the truth be
