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

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   💪 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.  

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’re craving sugar and what you can do about it. We will also talk about if you need sugar or if you should just ban it from your diet completely. You won’t want to miss today’s episode so grab a pen and paper and let’s go!   Links Mentioned: https://elitenutritionandperformance.com/staying-hydrated-calculating-sweat-rate/   💪 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:  Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition   

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   

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 of course, it’s not impossible. In today’s episode you’re going to see how just making a few tweaks and adjustments will prevent her from under-eating, ultimately leading to a binge and low energy levels. There’s a lot of nuggets of info in this episode that you can start implementing now, so tighten your ponytail and let’s go!   🤸I'm SO excited to announce my FREE live 2-day workshop, 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   

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         

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’re going to hear a real-time coaching session with one of my clients who’s a triathlete. She wants to lose body fat while maintaining her muscle mass and keeping energy levels up. We figure out exactly what she should be eating to fuel those early morning training sessions for optimal energy and fat loss. We also uncover the best way to determine if she’s eating the right amount for her body without triggering her negative body image past. And hint: there’s no counting calories involved here!   Can you relate to all of this? Grab a pen and paper to take some notes because you’re not going to want to miss today’s episode!   👉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, 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) 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       

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 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 maintaining energy for your workouts, or felt stuck in your progress, this episode is designed for you.   Today, we’ll explore how meal planning can either propel you toward your goals or sabotage your efforts. We’ll discuss practical strategies to create a fueling plan that fits your busy lifestyle, ensuring you can build muscle, lose fat, and boost your confidence—all while saving time!   👉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, 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) https://elitenutritionandperformance.com/free-workshop 2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf   👉 Ep. 25: Level up your goals for 2025 with these 5 tips: https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000683761100 👉Ep. 45: How To Meal Plan For The Entire Week In Under 10 Minutes!:  https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000700570705 👉Freezer Meal Recipes:  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       

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   

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 female athletes make when trying to build muscle and what you can do about them. I’ll also discuss some common myths surrounding building muscle and gaining fat. Grab a pen and paper to take some notes and let’s go!   👉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      👉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 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’ll have extras for multiple breakfasts! 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    👉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 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?   Today, I’m tackling a topic that might just flip your understanding of nutrition on its head. I’ll unpack the complexities of nutrition, explore the fine line between healthy eating and under-eating, and reveal how the very foods you think are helping you could be holding you back.   If you’ve ever felt stuck in a cycle of restrictive dieting and low energy, you won’t want to miss today’s episode. Join me as I uncover the truth about what it really takes to fuel your body for strength, performance, and a healthier relationship with food. 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    👉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 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 nutrients your body needs, practical meal prep strategies that fit into your busy schedule, and how you can start fueling your body for strength. If you've ever wished you could get stronger, feel more energized, recover faster, and perform at your peak, then you’re in the right place. Join me as I unpack the meal prep ideas that every female athlete needs to know. 👉Links Mentioned: Are you ready to stop the confusion and get stronger and more confident? You’re invited to sign up for one one-on-one coaching with me as your coach! Head on over to get started! https://elitenutritionandperformance.com/coaching    Ep. 32: My Go-To Protein Balls Recipe For A Quick and Healthy On The Go Snack https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000689593873    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 

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   

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 paper to take notes, 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/ 👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ ✔️3 Reasons Your 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 

Are you on the go a lot and frequently out of energy? Are you struggling to maintain your energy levels between trainings and need some quick and easy foods that won’t go bad? In today’s episode, I’m going to share my top 6 foods that you can keep in your pantry that won’t go bad and will boost your energy and performance! The best part is, most of these foods you don’t even have to cook! Grab a pen and paper to take some notes and let’s go!   Are you struggling with prepping your meals to maintain your energy levels? Are you out of ideas or don’t even know where to start? Join my community, the Female Sports Nutrition Facebook group, where we talk all things about meal prepping so you can spend less time in the kitchen and more time doing the things you love! You’ll even receive a free gift from me just for joining. Just click the link below in the show notes! https://bit.ly/Femaleathletes   👉Links Mentioned: Savory Oatmeal Breakfast Muffins https://thefoodiephysician.com/dining-with-doc-savory-oatmeal/   Creamy Chicken Quinoa and Broccoli Casserole https://pinchofyum.com/creamy-chicken-quinoa-broccoli-casserole  👉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