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

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 just not “healthy” and you want to be as healthy as possible? I’ve been there, done that and I want to share with you what I did to pull myself out of this mess...

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 with some easy to meal prep, high protein lunches?! That’s what today’s episode is all about! I have 3 delicious recipes that you can easily make your own and...

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 supplements that will boost your energy without the shakes and jitters. The best part is, they’re actually good for you! So grab a pen and paper to take some notes and l...

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 expensive! The prices range from $1-2 per packet! What are electrolytes even needed for anyway? Do I need them? Should I buy them? Sound familiar? In today’s episod...

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 news is that there’s an app for that! In today’s episode I’m going to share with you my favorite meal planning apps for 2025! If you’re all about technology d...

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 workout and you’re hungry. 10 minutes later, you’re starving and now it’s distracting, you’re exhausted and you don’t even want to finish your workout. Sound familia...

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 of dollars in food? Are you overwhelmed with all the options and don’t know where to start?    In today’s episode I’m going to tell you exactly what I do to meal...

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 actually the leading product with plant-based options seeing an increased demand.   A study also found that nearly 90 % of sports supplements are inaccurately labeled...

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 episode, I’m going to explain exactly how I did just that and how you can too! Under eating as a female athlete can take a huge toll on your body, so let’s stop depri...

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 get it, sister! I’ve been there and it’s an awful place to be but the good news is that there is so much you can do to pull yourself out of this cycle and quic...

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 3 key nutrients your body needs in order to build muscle. I’m going to fill you in on exactly what those nutrients are and how you can get them in. Helping wome...

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? You hate the way you look and feel and you’re just so over it? You actually get so upset and overwhelmed you just wind up crying on the floor? That’s exactly...

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 have to worry about your stomach? I get it! I’ve been there and done that! I struggled for years with disordered eating and even more years with gut issues. It to...

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 athlete is worn out after training and what you can do about it! Nutrition is imperative for proper recovery and after today’s episode, you’ll have clear under...

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. I’m going to explain what things to be on the lookout for that may be impacting her appetite and what specific foods you can add in to boost her caloric intake....

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 that they are not recovering well from their training sessions and proper nutrition plays a major role in their body’s ability to recover! In today’s episode I...

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 needs to ensure she’s healthy and performing at her peak. Because I focus on real foods first over supplements, I’m going to give you real food examples for wh...

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 these 4 delicious and super easy meals you can meal prep for the entire family and for the week! The best part is, they use similar ingredients so you’re not spend...

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 healthy and were not over the top about it. Let me tell you- no one wakes up one day and says "I’m going to have an eating disorder today"! It usually happens gradua...

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 machine- not ideal! In today’s episode, I’m going to share with you my favorite go-to protein balls recipe. This recipe is so quick and easy, it’ll take you less th...

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 today’s episode, I’m going to share with you 5 muscle-building breakfasts you can easily meal prep and some take less than 5 minutes to make! After incorporating...

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’m going to clear up the confusion for you in this episode. I’m going to tell you if you actually need protein powder depending on the scenario, the different t...

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 classes or work meetings and so there’s no time to prepare anything.   Well, you’re in luck because I have 5 snack options for you that you can store in your bag or b...

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 completely overwhelmed? Do you want to do the same thing as them or at least to have some routine or organization when it comes to meal prepping?   That’s exactly what...

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 diet? It's so difficult." Let's face it, it is actually difficult to get protein in your diet because protein is not readily available. It's also more expensive...