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

Many female athletes start their training journey with the best intentions — to get stronger, faster, and fitter. But somewhere along the way, the messages around food, body image, and performance can become confusing and even harmful. In this episode, I share a very personal part of my story: my own struggle with nutrition and an eating disorder during my time as an athlete. It’s a chapter of my life that shaped not only how I view fueling and performance, but also why I created the Female Sports Nutrition podcast in the first place. If you’ve ever questioned whether you’re eating “too much,” worried about your body changing as you train, or felt caught between wanting to perform well and wanting to control your food, this episode will likely feel very familiar. My hope is that by sharing this story, more female athletes will realize they’re not alone — and that there is a healthier, stronger path forward. 🥳 🥳 🥳 Podcast Review Free Giveaway!! If you’ve been enjoying the Female Sports Nutrition podcast, I’d be so grateful if you left a review. This helps me to continue to grow the show so I can continue to help you! As a thank you for supporting the podcast, one listener will win my Female Athlete Fueling Bundle, which includes three of my favorite fueling resources: the Performance Snack Guide, the Athlete Grocery Shopping Booklet, and exclusive early access to my brand new 7-Day Fueling Reset before it’s released to the public. Just write me a review on Apple Podcasts, screenshot your review and email it to admin@elitenutritionandperformance.com by midnight EST 3/17/26. You'll be notified by email if you won with the Female Athlete Fueling Bundle!

Stop staring at your pantry and start fueling like a pro. If the "mental load" of meal planning is the hardest part of your training week, this episode is about to change your life. We’re diving into the world of Artificial Intelligence to show you how to turn a simple chat prompt into a fully customized, high-performance meal plan and organized shopping list in under five minutes. Whether you’re juggling marathon prep with a 9-to-5 or just trying to hit your protein goals without the Sunday night stress, we’re breaking down the exact "Master Prompts" you need to make AI your personal nutrition assistant. Grab your phone and get ready to streamline your kitchen game—because you have better things to do than wander the grocery aisles in circles. Help Me Reach More Female Athletes! If this episode helped you save time or simplified your fueling, please leave me a 5-star review on Apple Podcasts or Spotify! Your reviews help our show climb the charts, making it easier for other female athletes to find science-backed nutrition advice and tech hacks that actually work. It takes 30 seconds, but it helps our community grow immensely! 👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

Is the cost of groceries an hindrance to you being able to stay on top of your nutrition? Do you feel like every time you go to the grocery store, you wind up spending way too much which makes you feel like giving up? I totally feel you! In today’s episode, I’m going to share with you how I saved $200 off my last month’s grocery budget even while eating high protein meals! No, I did not eat beans and rice at every meal either. If you’re sick of selling your soul to the grocery store then tighten your ponytail, grab a pen and paper and let’s get it! 💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation? 💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

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 down for us in this very informative episode you're not going to want to miss! Seriously, I could've kept talking to Cynthia for hours on this topic. Grab a coffee, a pen and paper to take some notes and let's go! To connect with Cynthia, The Period Nutritionist: https://www.periodnutritionist.com/ https://www.instagram.com/period.nutritionist/ https://podcasts.apple.com/us/podcast/the-period-recovery-podcast/id1623840946 https://prodigious-knitter-1788.kit.com/dfdff8e4ae 💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation? 💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

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 tell you about my struggles, the biggest problems I see for female athletes and what steps you can take to get over this hump. So tighten your ponytail, grab a pen and paper to take some notes and let’s get it. 💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation? 💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots. Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

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 can apply to your life. So tighten your ponytail, grab a pen and paper and let’s go! 🤸I'm SO excited to announce my FREE live 2-day challenge, the StrongHER Sports Nutrition Challenge! 🎉This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 pm EST. You’ll want to attend BOTH days to be entered to win some awesome door prizes and bonuses just for showing up and participating! This challenge will help you: 💪Create a day-to-day fueling plan, even with little time 💪Build muscle and boost your energy so you're ready for your next training session 💪Build momentum with meal planning and prepping so you stay on track To save your seat, simply sign up here: 1) bit.ly/enpworkshop 2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

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 getting stronger and likely are the same for you. Are you ready to get stronger and boost your performance? 💪 Join my live 2-Day StrongHER Sports Nutrition Challenge! I’ll show you how to create a fueling plan that will build muscle so you can boost your performance and confidence! 🙌 🗓️Happening September 15th - 16th! Get the tools you need to plan and prep your way to building muscle so you can perform at your best! This challenge will help you: 💪Create a day-to-day fueling plan, even with little time 💪Build muscle and boost your energy so you're ready for your next training session 💪Build momentum with meal planning and prepping so you stay on track To save your seat, simply sign up here: 1) https://elitenutritionandperformance.com/free-workshop 2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf 👉Links Mentioned: https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000722481830 👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ ✔️3 Reasons You’re Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition ✔️Follow me on IG or Facebook @elitenutritionandperformance

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 ways to get it in. Grab a pen and paper to take some notes and let’s get it! 👉Links Mentioned: 🤸I'm SO excited to announce my FREE live 2-day challenge, the StrongHER Sports Nutrition Challenge! 🎉 This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25 at 12 pm EST AND Tuesday 9/16/25 at 12 pm EST. You’ll want to attend BOTH days to be entered to win some awesome door prizes and bonuses just for showing up and participating! This challenge will help you: 💪Create a day-to-day fueling plan, even with little time 💪Build muscle and boost your energy so you're ready for your next training session 💪Build momentum with meal planning and prepping so you stay on track To save your seat, simply sign up here: 1) https://elitenutritionandperformance.com/free-workshop 2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf 👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ ✔️3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ ✔️The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

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 be eating and when so you won’t be guessing anymore. I’ll also cover some common myths about eating to build muscle and some practical tips. Grab a pen and paper to take some notes and let’s get it! 👉Links Mentioned: Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one-on-one coaching with me as your coach! Head on over to get started! https://elitenutritionandperformance.com/coaching Ep. 45: How To Meal Prep For The Entire Week In Under 10 Minutes! https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000700570705 Ep. 52: Struggling with meal prepping? 5 Tips to Prep Your meals as a busy Female Athlete! https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000703852371 👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ ✔️3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ ✔️The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

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’t be overwhelming. I’ll also explain what you need to include to reach your muscle building goals, as well as some tools to make things simpler for you. Grab a pen and paper to take some notes and let’s get started! 👉Links Mentioned: Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one-on-one coaching with me as your coach! Head on over to get started! https://elitenutritionandperformance.com/coaching Shredded Chicken Recipe: https://bit.ly/3HCrDxw Ep. 47: My Favorite Meal Planning Apps for 2025 To Save Time & Money! https://apple.co/45j78OC 👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ ✔️3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ ✔️The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

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 cause is under-eating, often because we’re caught in a cycle of trying to balance performance, body image, and the demands of daily life. But what if I told you that the key to building strength and achieving your goals lies in your meal prep? Today, we’re going to uncover five quick, high-protein recipes that could change the game for you. These are not just recipes; they’re solutions designed to nourish your body, support your training, and help you feel empowered in the kitchen. If you’ve ever wished you could eat better without spending hours meal prepping, or if you’re looking for ways to ensure you’re fueling your body adequately, this episode is for you. Join me as we unlock the secrets to smarter meal planning and discover how the right nutrition can transform your performance and help you thrive as the strong, capable athlete you are. Let’s dive in! 👉Links Mentioned: Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one-on-one coaching with me as your coach! Head on over to get started! https://elitenutritionandperformance.com/coaching Shredded Chicken Recipe: https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/ 👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ ✔️3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ ✔️The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

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 you love. In a world that often pressures us to conform to certain ideals, many female athletes find themselves caught in a cycle of under-fueling their bodies, unaware of the long-term consequences that can affect not only their performance but their overall health. Studies suggest that up to 60% of female athletes in sports that emphasize leanness (such as gymnastics, figure skating, or distance running) may experience some degree of energy deficiency. 30-50% of female athletes across various sports are estimated to have menstrual dysfunction, which is a key indicator of RED-S. So, if you’ve ever questioned whether you’re doing enough to fuel your body, or if you’ve experienced fatigue, mood swings, or performance dips, this episode is for you. Join me as I break down the barriers, stop the silence, shine a light on this critical issue, and empower you with the knowledge to take control of your health and your athletic journey. Links Mentioned: Are you ready to build muscle and get stronger? Start working with me now! https://elitenutritionandperformance.com/coaching Ep. 14: How to craft the ultimate balanced meal plan for female athletes https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000679565186 Convenience food meal prep https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000717650564 👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ ✔️3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ ✔️The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

Are you always on the go with little time to cook for yourself? Does meal prepping just seem too overwhelming to you and more time-consuming than time-saving? In today’s episode, I’m going to share with you 10 meal prep hacks that will save you time and money at the same time! Who doesn’t love that? These tips will make meal prepping a breeze and no longer will you have to wonder what’s for dinner?! Grab a pen and paper and let’s get into it! 🌟 **Unlock Your Potential with a Free Consultation!** 🌟 Are you a female athlete looking to elevate your performance through better fueling? I’m here to help you set meaningful goals and tackle the challenges you’re facing in your nutrition journey. Join me for a **FREE, no-obligation consultation** where we’ll: Discuss your unique challenges and aspirations Explore personalized strategies to enhance your fueling Identify the best services to support you in achieving your goals This is your chance to gain clarity and direction in your nutrition journey—no strings attached! 👉 **Click the link to schedule your free consultation today!** Let’s work together to fuel your success and empower your athletic journey! https://elitenutritionandperformance.com/consult/ 👉Links Mentioned: Freezer Meals: https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/ Ep. 47: My Favorite Meal Planning Apps for 2025 To Save Time & Money! https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000701554441 👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ ✔️3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ ✔️The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition