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
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Ep. 41: 3 Muscle Building Nutrients You Need When Strength Training
Have you been busting your butt trying to build muscle but nothing is working? You workout, you take a ton of supplements, but still nothing is giving you those beautiful muscles you so desire! What gives?? You may not be focusing on these
Ep. 40: How High School Athlete and Future Navy Cadette, Jackie Ewing, Overcame Her Disordered Eating
How many times have you just felt so defeated with your body? You’ve tried all the things to drop a few pounds, you’re counting everything you’re eating, you’re obsessing over the scale, you’re stocking up on protein, and nothing is working
Ep. 39: The Link Between Disordered Eating, IBS and Female Athletes
Are you sick of feeling bloated, gassy and running to the bathroom during training and throughout the day? Are you tired of constantly thinking about food- what’s allowed and what’s off limits? Are you ready to get your life back and not ha
Ep. 38: 4 Reasons Your Teen Athlete Is Worn Out After Training
Is your daughter constantly exhausted and worn out after training? Are you worried about her health, performance and that her body isn’t getting what it needs? In today’s episode, I’m going to share with you the main reason your female teen
Ep. 37: How To Get Your Teen Athlete To Eat More
Are you worried about your daughter’s health and diet? Are you concerned she’s not taking in enough food and it’s starting to show in her performance? Are you not sure where to start? I’m going to map it all out for you in today’s session.
Ep. 36: Essential Nutrients Needed For Female Teen Athletes To Recover From Training
Have you noticed that your teen’s performance is on the decline? Are they having mood changes and just not as motivated in their sport and day-to-day lives as they used to be? Are they getting sick or injured frequently? These are all signs
Ep. 35: Is Your Female Teen Athlete Getting Enough of These Nutrients?
Are you concerned that your teen athlete is not getting enough nutrients for their body to function properly? Are they a picky eater or they just don’t eat much? In today’s episode, I’m going to be talking about the micronutrients your teen
Ep. 34: 4 Easy Dinners You Can Meal Prep For Your Female Teen Athlete
Are you just at a loss of what to feed your female teen athlete? You work, you’re busy, you’re tired, you have other kids and you’re always running your kids to practice. You just need something quick and easy! I’ve got you covered with the
Ep. 33: 7 Warning Signs Your Daughter May Have An Eating Disorder
Today's episode is for all the parents in the room! Are you worried your daughter may have an eating disorder but you’re unsure of how to tell? You’re thinking how could this have happened to our family? We’ve always focused on eating healt
Ep. 32: My Go-To Protein Balls Recipe For A Quick and Healthy On The Go Snack
How many times have you been out somewhere and needed a snack and you want a snack that’s going to help to maintain your muscle mass, not detract from it? You either wind up eating nothing or being at the mercy of what’s in the vending mach
Ep. 31: 5 Muscle-Building Breakfasts You Can Meal Prep and Save For Later
Are you tired of being tired during the day or after your training sessions? Are you looking for a quick and easy way to boost your energy, muscle mass, and strength? Do you tend to skip breakfast because you just don’t have the time?? In t
Ep. 30: Do I Need A Protein Powder Supplement To Build Muscle?
We see it all over social media- you need protein and you need this protein powder to get it in. You want to build muscle, you want to become fitter, faster, stronger and have more definition but you’re overwhelmed and confused. I get it! I
Ep. 29: 5 Pre-Workout Snacks for After School/Work Practices You Can Keep In Your Bag
Are you skipping your pre-workout snack because it’s just not convenient? You don’t have access to a fridge and you don’t want to carry around an insulated lunch bag all day either. And maybe you only have 5 minutes to eat in between classe
Ep. 28: 3 Quick and Easy Ways You Can Start Meal Prepping Right Now!
Have you ever watched an influencer on Instagram who has a beautifully organized refrigerator with their food prepped for the entire week? While you're watching, you realize your fridge doesn't look at all like this and now you feel complet
Ep. 27: 4 Ways You Can Ensure You’re Eating Enough Protein
How many times have you wondered if you were getting enough protein in your diet? I get these questions all the time: "How much protein should I be eating?" "How do I know if I'm getting enough?" "How do I actually get enough protein in my
Ep. 26 When Should I Eat Throughout the Day for Consistent Energy Levels?
Are you tired of being tired and dragging through your training sessions and feeling completely worn out after training? Are you confused on when you should actually eat and even more confused on how in the world you’ll actually fit it all
Ep. 25 Level Up Your Goals for 2025 With These 5 Tips!
Did you know that 45% of Americans create new year’s resolutions and only 8-20% of them actually achieve them?! That’s a staggering statistic! So why don’t resolutions work and how can we actually stick with them? That’s what today’s episod
Ep.24 Are You Struggling With Female Athlete Triad?
Do you ever feel like your performance is going down the drain? Are you constantly thinking about food, your weight and what your body looks like? Are you not sleeping well at night? These are all symptoms of female athlete triad and in tod
Ep. 23 The 5 Things You Need To Include In Your Diet To Build Muscle and Boost Power
Do you want to get fitter, stronger and faster? Do you want to boost performance, while looking and feeling good? Do you want to get toned? All these things are possible with muscle and there are several factors that you need to include in
Ep. 22 How a High School Athlete Increased Her Food and Her Performance
How many times have you thought, “if I weighed less, I’d perform better” or “if I ate less, I’d be a better athlete” or even “carbs are bad, I can’t eat them.” These are all the things my guest and former client, Emme Crosland told herself,
Ep. 21 4 Ways You Can Break Free From Diet Culture Today!
Are you sick of feeling like your body always has to look a certain way? Are you tired of going on social media only to feel defeated about the way your body looks? Are you ready to move past all this and just live your life?! In today’s ep
Ep. 20 How To Boost Your Cognitive Performance with Dr. Jenna Stedman
Have you ever felt like you just couldn’t think straight while you’re training or in a competition? You missed that shot and played it over and over again in your head, “why did this happen?” Or perhaps your stress and anxiety levels are th
Ep 19. How A D1 Athlete Turned Personal Trainer Transformed Her Diet And Performance
Are you sick of not performing well and you know nutrition is to blame? Do you want to get fitter, stronger faster so you can dominate in your sport? I’m so excited to interview today’s guest, Amanda Morse. She is a former D1 collegiate soc
Ep. 18 Intuitive Eating Unleashed: Empowering Athletes to Trust Their Bodies!
Are you sick and tired of tracking every calorie, gram of fat, carbs and protein? Do you wish you could boost your performance while eating what you want and not feel guilty about it? Do you dream of enjoying a treat with your friends or si
Ep. 17 Instantly Boost Your Performance With Pre-Workout Fueling
"I know I should eat before I workout but it just makes me feel sick." "I don’t need to eat before I workout, a coffee will do the trick." "I literally have no idea what to eat before a workout or how to make it happen." I’ve heard it all a
Ep. 16 Protein On The Go: Quick Tips for Active Women
Protein, protein, protein…I feel like this is all we hear about right now but it’s for a good reason. Protein makes up 15-20% of your total body weight and is important for all areas of health and performance. But how in the world are we su
Ep. 15 Stronger, Not Skinnier. The Case Against Under-Eating and Over-Training.
In today’s episode I’m going to explain why more training is not always better and cleaning up your diet to the point of restriction is going to be detrimental to your health and performance. I’ve heard so many female athletes over the year
Ep. 14 How to Craft the Ultimate Balanced Meal Plan for Female Athletes!
Today’s episode is all about how to craft the ultimate meal plan for a female athlete. But how to do it in a way that is not so cumbersome and feeling like you have to track every little morsel of food that you put into your mouth. I’m goin
Ep. 13 Unpacking RED-S: A Guide for Female Athletes
Today’s episode is all about how to determine if you are struggling with RED-S or Relative Energy Deficiency in Sport. Unfortunately, it’s so common that 30-60% of female athletes reach some level of energy deficiency and the number is even
Ep. 12 Is My Metabolism Broken? 3 Things You Should Do And Not Do Right Now
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 tha
