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

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

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

By: Kristen Ziesmer Female Sports Nutritionist Personal Trainer
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About this listen

 **Top 3% Globally Ranked Podcast!** Do you wish you could look like you train as much as you do? Are you sick of scouring the internet for sports nutrition tips only to find information tailored to men? Do you wish there was a simple solution to fueling your body for your activity level? Are you ready to find freedom with food? In this podcast, you will find practical, sustainable fueling tips specifically for female athletes that will set you free from diet culture, an ever-changing set of nutrition rules, under fueling and under performing. My mission is to equip you to feel comfortable and confident in your fueling strategy both on and off the field and make peace with food and your body through the power of female-specific sports nutrition, intuitive eating, faith and boundaries. If you’re ready to say yes to sustainable sports nutrition and exchange everything that hasn’t worked for a plan that will- you’re in the right place! Hey, I’m Kristen Ziesmer, a former multi-sport athlete, a sports dietitian, personal trainer and Jesus lover. For 10 years I tried to look and be like some ideal that didn’t exist for all the wrong reasons. I wanted to be fit and toned but instead wasted hours of time, sacrificed my health, performance and mental well being. I finally realized that if I wanted to train like a boss, have energy, stop thinking about food all the time and make peace with my body, I needed to relearn how to fuel my body. I learned how to eat in a sustainable way that worked for ME. A lifestyle and mindset shift that made all the pieces of the puzzle for my body fall into place so my body could actually thrive! I’ve helped hundreds of females do the same and I’m so ready to share it with you! If you’re ready to find a sustainable nutrition plan that works with your active lifestyle and is tailored to your unique physiology, break free from diet culture and finally feel comfortable in your own skin, this podcast is for you! So, whip up that smoothie, lace up your shoes and let’s jump in!Copyright 2024 All rights reserved. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Personal Development Personal Success
Episodes
  • Ep. 88: Do You Wish to Be Stronger? How Meal Planning Can Make or Break Your Goals!

    Ep. 88: Do You Wish to Be Stronger? How Meal Planning Can Make or Break Your Goals!
    Aug 21 2025

    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 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 join the StrongHER Sports Nutrition Facebook group: 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

    Show More Show Less
    18 mins
  • Ep. 87: The miracle nutrient that will boost your performance, energy and metabolism

    Ep. 87: The miracle nutrient that will boost your performance, energy and metabolism
    Aug 18 2025

    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 join the StrongHER Sports Nutrition Facebook group: 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

    Show More Show Less
    17 mins
  • Ep. 86: Is It Possible To Build Muscle Without Gaining Fat As A Female Athlete?

    Ep. 86: Is It Possible To Build Muscle Without Gaining Fat As A Female Athlete?
    Aug 14 2025

    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

    Show More Show Less
    17 mins
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