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
Folgenzu den neuesten
Ep 71: 4 Hacks For Increasing Protein In The Morning to Build Muscle for Female Athletes
Have you ever felt like your mornings are a whirlwind, leaving little time to fuel your body for strength and success? If you’re striving to build muscle and maximize your training, then you know how crucial it is to start your day right. I
Ep. 70: The Number One Reason You're Running Out of Energy During Training and How to Fix It Now
Are you struggling to get through your training sessions? You’re not alone! Research shows that around 50% of female athletes are struggling right next to you. The good news is that there’s so much you can do to boost your energy during you
Ep. 69: Top 5 Foods to Keep Stocked in Your Fridge for Easy Meal Prep
Are you interested in meal prepping because you know it’ll save you time, money, and save your kitchen from destruction but you don’t know where to start? Does meal prepping seem overwhelming to you? In today’s episode, I’m going to share t
Ep. 68: Two-a-Day Trainings Draining Your Energy? Try My Fueling Method to Boost Energy and Performance
Have you ever felt utterly drained after pushing your limits, only to find yourself struggling to get through the next workout? You’re not alone. Imagine this: you wake up early, hit the gym for your first session, and then, just when you t
Ep. 67: The Top 5 Micronutrients Every Female Athlete Needs to Include for Better Sports Performance
Have you noticed your performance isn’t what it used to be? Is your diet not as solid as you’d like it to be, and know food is contributing? Did you know that over 40% of females are deficient in one of the micronutrients I’m going to discu
Ep. 66: Frustrated With Cravings? My Method for Eliminating Cravings So You Can Fuel With Confidence
Are you constantly dealing with cravings and feel like it’s hindering your progress? Do you get home from work or school, and you can’t stop eating chips, crackers, cookies or basically anything you can get your hands on? Are you frustrated
Ep. 65: Confused On How to Lose Fat While Maintaining Muscle? These Hacks Will Help
Does it seem like every time you try to lose some body fat you just become skinny instead? You strength dwindles and now you just feel weak? Are you ready to stop starving yourself into losing weight and actually take care of your body whil
Ep. 64: Sugar and Sports Performance: What Every Female Athlete Needs to Know
Are you constantly bombarded with social media telling you not to eat sugar? Are you feeling like if you ate even 1 gram of sugar, your body just might revolt against you? And when you do eat something with sugar, now you feel guilty? Are y
Ep. 63: Struggling with Fatigue? 5 Tips to Boost Energy as a Female Athlete
Are you exhausted all the time? Before training, during training, and after training too? Are you struggling to get out of bed the day after training? Are you worried you won’t even make it through your next training session? In today’s epi
Ep. 62: Why You Can't Seem to Get Stronger and How Meal Planning Will Turn Things Around as a Female Athlete
Do you feel like there’s never enough time to figure out what to eat, let alone make anything so you just grab whatever you can or even skip? Do you train hard but feel like you’re not actually getting stronger? Do you want to look like you
Ep. 61: Post-Workout Fueling: The Step By Step Plan to Help You Recover and Build Muscle
Are you skipping your post-workout snack in an attempt to lose weight? Or sick of spinning your wheels trying to build muscle? A study of 1,000 female athletes revealed that almost half of them were under-eating, and skipping a post-workout
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 y
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
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 th
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 req
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
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
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, lea
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
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 goin
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
Ep. 50: 3 High Protein Lunch Recipes You Can Meal Prep!
Are you at a loss for what you can eat for lunch that will help you meet your fitness goals? Is there never enough time in the morning to pack lunch and your performance is suffering as a result? Are you ready to simplify your lunch routine
Ep. 49: 4 Natural Alternatives to Pre-Workout Supplements For An Energy Boost!
Are you tired of being tired during your training sessions? Are you weary of pre-workout supplements and hate feeling jittery while taking them? In today’s episode, I’m going to share with you 4 natural alternatives to pre-workout supplemen
Ep. 48: Do I Need Electrolyte Packets To Rehydrate?
Have you ever been shopping and been smacked in the face with all the electrolyte packets on display in the store? Meanwhile, you’re standing there wondering if you really need to spend $30 on just 15 electrolyte packets? Man those are expe
Ep. 47: My Favorite Meal Planning Apps for 2025 To Save Time & Money!
Is meal planning, creating a grocery list and shopping just a struggle for you? Do you loathe the idea of having to plan out what to eat for the week? Are you not sure if the meals you’re making even fit into your nutrition plan? The good n
Ep. 46: 4 Early Morning Pre-Workout Snacks You'll Actually Want To Eat
Does this sound like you? Your alarm goes off at 5 am, it’s time to workout. You roll out of bed, you pee, nearly fall over as you get dressed and head to the gym, not even giving a single thought to food. You’re part way through your worko
Ep. 45: How To Meal Plan For The Entire Week In Under 10 Minutes!
How many times have you had good intentions with your nutrition plan for the week only for it to fall apart by Tuesday?! Are you struggling to come up with an easy meal plan that actually works for you and isn’t going to cost you hundreds o
Ep. 44: 5 Truths About Sports Nutrition Supplements & Why The Internet Isn't Helping
Did you know the global sports nutrition market is valued at $49.6 billion in 2024? And it's also expected to increase a compound annual growth rate of 7.4%, reaching $94.3 billion by 2033. That's a crazy amount. Protein powders are actuall
Ep. 43: Struggling with Under Fueling? 3 Ways to Kick-Start Your Journey to Recovery as a Female Athlete
Are you a female athlete who struggles to eat enough? Are you dragging yourself through your training sessions and know your poor nutrition is to blame? Do you want to build some beautiful muscle and boost your confidence? In today’s episod
Ep. 42 How to Stop Binge Eating In Its Tracks!
Are you struggling with binge eating and you’re just over it? Are you feeling guilty, embarrassed and shameful about this problem? Are you worried that if you start to eat you’re going to gain weight so you just keep restricting yourself? I
