Do you feel like there’s never enough time to figure out what to eat, let alone make anything so you just grab whatever you can or even skip? Do you train hard but feel like you’re not actually getting stronger? Do you want to look like you train as hard as you do? I’ve been there, done that and meal planning is your missing link! In today’s episode I’m going to explain how meal planning can save your sanity, build muscle and boost performance and my method for planning out meals. So tighten your ponytail and let’s get into it!

👉Links Mentioned:

Meal planning in less than 10 min/day: bit.ly/3FEtUav

Cook Once Eat All Week https://amzn.to/4mfFjyi

Schedule a FREE No Obligation Consultation with Me: 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 skipping your post-workout snack in an attempt to lose weight? Or sick of spinning your wheels trying to build muscle?

A study of 1,000 female athletes revealed that almost half of them were under-eating, and skipping a post-workout snack is a component of that.

This episode breaks down why you need to grab a post-workout snack, what and when you should be eating it, and what my favorite post-workout snacks are.

Be ready to take notes, and let's go!

💪💪Ready to fuel your body, build muscle and boost your performance without having to diet at the same time? Are you looking for a tribe of positive, motivating and uplifting women that will help you when you're struggling? Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes 🙌

You’ll get:

✅meal prep and planning hacks

✅sports nutrition guidance without selling your soul to diet culture

✅accountability

✅a supportive group to share your wins with!

What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! https://bit.ly/Femaleathletes

👉Links Mentioned:

✔️Olive oil granola recipe: https://elitenutritionandperformance.com/?s=granola

✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

👉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 get enough protein to meet your needs? Are you trying to build muscle and get stronger but you just don’t know what to eat to make it happen? In today’s episode I’m going to give you my top 6 tips to instantly boost your protein intake so you can get stronger, fitter and build muscle! I’m not talking about just having a protein shake at every meal. I’m talking about real foods you can add to your day to instantly boost your protein intake! Grab a pen and paper to take some notes and let’s get it!

I have a quick favor to ask of you- would you please take just a minute to leave me a 5 star review on apple podcasts? I truly love reading these reviews as it allows me to hear from my listeners and it also helps me to grow the show so I can help more female athletes like yourself! Just click “write a review” at the bottom of this show on Apple Podcasts. Thanks again!

👉Links Mentioned:

Once upon a chef beef jerky: https://www.onceuponachef.com/recipes/the-best-homemade-beef-jerky-recipe.html

Cottage cheese pancake: https://momsdish.com/recipe/177/cottage-cheese-pancakes

👉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

Did you know that between 30-60% of female athletes experience low energy availability at some point and the number is even higher for sports that place a lot of importance on a lean physique?! This can look like sleeping 10+ hours a night but still dragging yourself out of bed, not being able to push yourself as much as you usually do, mood swings- I'm talking anxiety, anger, depression, the list goes on. Does this sound like you?? In today's episode I'll tell you about my personal struggle with LEA, signs and symptoms and 3 things you can do right now to get yourself out of this mess. Grab a pen and paper and let's go!

Hey Ladies!

If you've been enjoying the Female Sports Nutrition podcast and finding value in the tips, I have a small favor to ask. Your reviews on Apple Podcasts mean the world and help others discover this show!

Leaving a review is super easy and takes just a minute. Simply go to the podcast page on Apple Podcasts, scroll down, and tap "Write a Review." Let me know what resonated with you, what you've learned, or how it's helped you in your journey as a female athlete.

Your feedback fuels me to create more content that supports your active lifestyle and helps you achieve your goals!

Thanks so much for your support! 🙌

👉Links Mentioned:

Need additional support? Schedule a consultation with me! https://elitenutritionandperformance.com/consult/ Unpacking RED-s: A Guide for Female Atheltes: https://bit.ly/4cOsGGo

Are You Struggling With Female Athlete Triad? https://apple.co/4jZD2p4

👉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 tired of feeling like you're fueling your dreams with... well, maybe just whatever is left in the fridge? You pour your heart and sweat into every training session, pushing past limits you thought were unbreakable. But what about the fuel?

That incredible, resilient body of yours deserves more than just grabbing whatever is quick or easy. You deserve energy, strength, and the confidence that comes from knowing you're taking care of yourself, mind and body.

Today, we’re diving into the world of meal planning, but this isn't just any meal planning. This is meal planning for you, the female athlete. I’ll unravel the basics and show you how to get started, even when time feels like a luxury you can't afford.

Let’s ditch the overwhelm and step into a world of nourished sports performance.

Hey Ladies!

If you've been enjoying the Female Sports Nutrition podcast and finding value in the tips, I have a small favor to ask. Your reviews on Apple Podcasts mean the world and help others discover this show!

Leaving a review is super easy and takes just a minute. Simply go to the podcast page on Apple Podcasts, scroll down, and tap "Write a Review." Let me know what resonated with you, what you've learned, or how it's helped you in your journey as a female athlete.

Your feedback fuels me to create more content that supports your active lifestyle and helps you achieve your goals!

Thanks so much for your support! 🙌

👉Links Mentioned:

Whiteboard: https://bit.ly/41EvaBT 👉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

Today, we’re talking about meal prepping, and did you know that nearly 70% of female athletes struggle to maintain a consistent, healthy meal prep routine? And a shocking 85% report feeling overwhelmed by the time commitment it seems to require?

If you’re nodding along, you’re definitely in the right place. We understand the juggling act between training, life, and trying to eat right. Today, we're diving headfirst into simplifying meal prep. I’m going to share 3 easy, game-changing recipes that will revolutionize how you approach your nutrition without sacrificing your precious time. Get ready to ditch the takeout menus and embrace a prep strategy that’s as powerful as you are. Let’s dive in!

💪💪 Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes

Tired of calorie counting and endless tracking? Join the Female Sports Nutrition Facebook group! Connect with like-minded female athletes focused on getting stronger, fitter, and faster the healthy way. We ditch the restrictive diets and embrace sustainable nutrition that fuels your performance and your life. Join our supportive community and receive a free gift just for becoming a member. Level up your training and nutrition without sacrificing your sanity!

What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! 🙌 https://bit.ly/Femaleathletes

👉Links Mentioned:

• Shredded chicken recipe: https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/
• Bone broth: https://elitenutritionandperformance.com/how-to-make-your-own-collagen-filled-bone-broth/
• Veggie chopper: https://amzn.to/4gKdXMJ

👉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

Chapters

00:00 Introduction to Meal Prepping for Female Athletes 01:44 Game-Changing Breakfast Recipe: Breakfast Casserole 07:19 Versatile Lunch/Dinner: Shredded Chicken 10:37 Easy Sheet Pan Chicken Sausage with Vegetables 13:53 Conclusion and Meal Prep Benefits

Are you tired all the time and you’re pounding back coffee and energy drinks just to stay awake during the day? Have you noticed your performance has been declining and you’re just not able to push yourself like you used to?

I’m glad you’re here because today I’m going to break down the 3 main reasons why you may be exhausted during training and throughout the day. I’ll also explain what you can do right now to counteract these things. Grab a pen and paper to take some notes and let’s go!

Are you struggling to put all the pieces of the puzzle together when it comes to fueling your body for your sport? Are you sick of spending hours searching the internet only to be more confused than ever? It's time you skipped to the front of the line by signing up for a FREE No Obligation Consultation with me! Together we will create goals for you and a path for moving you forward so you can reach those goals!

🗓️ Schedule yours now! https://elitenutritionandperformance.com/consult/

👉Links Mentioned:

🍽️Cronometer: https://cronometer.com/

🗓️Schedule a FREE chat with me: https://elitenutritionandperformance.com/consult/

💻Mifflin St Jeor Equation: https://reference.medscape.com/calculator/846/mifflin-st-jeor-equation 👉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 find peace with food? As an active female you know you need to eat but you’re worried if you do, you’ll just gain weight? Are you ready to address the underlying reason why you have anxiety around food? If you answered yes to any of these, you’re definitely going to want to listen to today’s episode!

I’m thrilled to have the chance to interview Jessica Salle, a Licensed Marriage and Family Therapist Associate and founder of Salle Family Therapy. After today’s episode you’ll understand what the underlying reasons are for your anxiety around food, practical ways you can combat them, how to handle difficult situations and how to incorporate self-compassion without having to feel ingenuine. Grab a pen and paper to take some notes and if you have a friend struggling with this, please share today’s episode with them. Let’s get into it!

💪💪Ready to fuel your body, build muscle and boost your performance without having to diet at the same time? Are you looking for a tribe of positive, motivating and uplifting women that will help you when you're struggling? Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes 🙌

You’ll get:

✅meal prep and planning hacks

✅sports nutrition guidance without selling your soul to diet culture

✅accountability

✅a supportive group to share your wins with!

What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! https://bit.ly/Femaleathletes

👉Links Mentioned:

You can find Jessica on Instagram: @sallefamilytherapyllc and Facebook: Salle Family Therapy 👉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