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

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 quick and easy that will keep you running for hours?

In today's episode, I'm going to explain why you need protein but also other macronutrients to keep your body running as a well oiled machine...

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 training load? Unfortunately, up to 66% of female athletes may struggle with hypothalamic amenorrhea. Are you one of them?

My guest, friend and colleague, Cynthia Donovan, RD, is going to break it all...

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 thoughts surrounding sweets and it seems like everyone has an opinion. In today’s episode, I’m going to cut through the opinions and get straight to the facts. We’re going to talk about why you’...

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 also just not know what you should be eating to get stronger? If you answered yes to any of these questions, today’s episode will be a game changer for you! I was in your shoes and I’m going to te...

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 up with you binge eating?

That’s exactly what was happening to my client in today’s live coaching session. Her extremely busy career has made it almost impossible to fuel her body correctly, but ...

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 through half her practice without bonking! Nutrition finally gave her the energy boost and mental focus she needed for her sport. Check out her inspiring story and all the nuggets of information you ...

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 lose body fat. You’re confused about how to eat so you have energy and can maintain muscle mass while improving your body composition and not resorting to starving yourself. 

So in today’s episode...

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 the top reasons why you’re not building muscle. Hear how my failed attempts at getting stronger left me feeling defeated and confidence down the drain. These were the reasons why I wasn’t getti...

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 seeing the results you desire?

Understanding how to effectively meal prep can be the game-changer in your fitness journey. If you’ve ever felt overwhelmed by food choices, struggled with maintai...

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 today’s episode, I’m going to fill you in on a miracle nutrient that we need for everyday survival but will deliver on all these promises and more! I’ll explain how much you need and the best wa...

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 fat as a female athlete? In today’s episode I’m going to answer this question for you and pinpoint common pitfalls we fe...

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 can build muscle and get stronger? In today’s episode, I’m going to break it down for you- exactly what you should b...

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 make in the crockpot that only require a couple ingredients that you probably already have on hand! You’ll wake up to the delicious aroma of breakfast waiting for you and the best part is, you’l...

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 your sports performance and know meal planning is your missing link? In today’s episode, I’m going to share with you some simple tips to get you started with meal planning and prepping that won’...

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 athletes believe that eating ‘healthy’ means cutting calories and restricting certain foods, but what if I told you that this approach could be sabotaging your strength and fat loss goals?

Tod...

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 craves?

You’re not alone. According to the American College of Sports Medicine, up to 50% of female athletes may be at risk of Relative Energy Deficiency in Sport (RED-S) and the most likely cau...

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 stronger and boost your performance?

What if I told you that the secret to unlocking your true athletic potential lies in something as simple as meal prep?

Today, we’ll explore the essential nut...

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 as Relative Energy Deficiency in Sport, or RED-S? This isn’t just about the numbers on a scale or the calories you consume; it’s about your health, your well-being, and your passion for the sport...

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 cost of a private chef! I’m going to share with you key ingredients to keep in your kitchen and endless combinations of these ingredients to make easy meals in under 10 minutes!

Grab a pen and p...