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

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 in? Well you’re in luck, because that’s what today’s episode is all about! Far too often I hear this scenario: “I’m too busy to eat, I have classes or meetings...

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 episode is all about- how to create solid goals for 2025. There are 5 steps I’m going to walk you through you that you don’t become a statistic!   Want to lose weight...

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 today’s episode, I’m going to give you a quick screening to help you decide if you’re struggling with it. I’ll also explain exactly what female athlete triad is, r...

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 your diet to build muscle.    Today I’m going to share all these muscle-building secrets with you so you can recover better, look and feel better, and be able t...

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, which she found out not to be true. In fact, following this advice was ruining her performance and her health!   After Emme and I worked together, she made lea...

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 episode we’re going to talk about diet culture and how you can practically break free from it. None of this wishy washy advice but real actionable steps. After to...

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 through the roof and you feel like you can’t do anything about it. Or can you? The exciting news is that there’s a whole world of cognitive performance nutrition...

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 soccer athlete turned personal trainer. In today’s episode, Amanda is going to share her struggles with fueling her body and how she overcame this struggle with...

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 significant other and not feeling like you have to exercise it off? I have great news… you can and that’s what today's episode is about!    I’m going to talk to y...

"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 and today we’re going to talk about all things pre-workout fueling! It doesn’t matter if you’re an endurance athlete, strength based athlete or aesthetic based a...

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 supposed to get in all that protein? And how much protein do we actually need? And what if you don’t even eat meat? All those questions and more will be answered...

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 years say that they wanted to boost their performance so they started eating cleaner and that spiraled out of control. I’ve also met tons of athletes that don’t kno...

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 going to show you the easy way to create an awesome meal plan that’s going to help you fuel your body for your activity level and based off of your day-to-day train...

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 higher for aesthetic based sports like gymnastics!   RED-S reaches far beyond being just tired, it can diminish all the hard work you’ve put in during training...

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 that are not supporting your metabolism and I’m going to share them with you today. I’m also going to share with you several things that will help to support your...

Do holiday dinners stress you out? Are you worried about the food that’s going to be there- that it won’t be healthy enough? Or maybe you’re worried that you won’t be able to control yourself and you’re going to gorge yourself and blow it. I’ve heard this time and time again from clients over the years and it doesn’t have to be this way! I’m going to walk you through several steps to get you throu...

So you want to look like the fitness influencer on Instagram or TikTok? You want to be fit and toned and feel comfortable in your own skin? Well I have news for you- toning is just simply put, gaining muscle. That’s it! There are 4 steps that will help you get that much coveted look that I’m going to talk to you about today. Not only will gaining muscle give you that toned look but it’ll help you...

How many times have you dreaded going to a holiday get together with your family because you’re afraid of what your family member is going to say to you? You know the one who’s always making negative comments about your body and what you’re eating? I’ve heard this time and time again from clients over the years and I am going to share with you specific steps on how you can set boundaries with thos...

Do you ever feel like you’re constantly craving sweet or salty foods, comfort foods, fatty foods, fried foods, and you just can’t ever break the cycle? You’ve tried everything like getting the food out of your house, trying the willpower approach and just simply not eating it, you’ve tried counting calories, you’ve also even written yourself notes saying "don’t eat this it’s off-limits" and making...

Today I’m going to be very honest with you and tell you exactly why you don’t look like you train as hard as you do. It’s incredibly frustrating and I know because I’ve been there but lucky for you, I’m going to tell you exactly what you can do about it today! And the best part is it’s not some diet program that is going to make you feel like garbage and negatively impact your performance- you can...

We’re going to talk all about intuitive eating- what it is and what it is not. I’m also going to tell you 3 things you can do today to start your journey to healing your relationship with food and your body. I know how disheartening it can be when you train as hard as you do but you hate what you see in the mirror. You’re always thinking about food and feeling like a failure because your meals and...

We all know social media can easily take over our lives and while there are some benefits, it's not all rainbows and butterflies. But what if I told you, you can boost your performance by creating boundaries around your social media use? That's what today's episode is all about! I'm going to talk to you about why social media is causing a decline in your mental health which can translate to slowed...

In today's episode, I'm going to talk about everything you ever wanted to know about carbs- what are they, what do they do in your body, when you should eat them, and why you need them to dominate in your training sessions. If you’re sick of feeling like you can’t gain traction in your workouts, you’re tired all the time, not recovering well and want to build muscle but none of it’s working, you'r...

Today we're going to dive into the world of snacking! You may be thinking, "Snacking?! Isn't that bad??" But rest assured, snacking is an integral part of a well-balanced sports nutrition plan and a necessity for female athletes. Snacking helps to prevent blood sugar drops, which leads to low energy levels, which can negatively impact performance throughout your day and your training session. Say...

In today’s episode I finish up my story about how I struggled with disordered eating for years and how this impacted my life, as well and my performance in the gym and in triathlons. I also tell you about the two things finally made a complete 360 in my life for the better! I learned so many valuable lessons along this bumpy path that I know you’ll find helpful and that you can implement in your l...