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:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

https://elitenutritionandperformance.com/running-out-of-energy-while-training/

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:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

https://elitenutritionandperformance.com/running-out-of-energy-while-training/

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:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

https://elitenutritionandperformance.com/running-out-of-energy-while-training/

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:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

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:

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/

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

✔️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:

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:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

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 

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

Do you go on Instagram or TikTok and see beautifully toned females and wish you looked like them? Are you training and instead of looking fit and toned, you’re looking kind of flat? Are you killing yourself on that diet without much results?

I get it, I’ve been there and it’s downright frustrating! That’s why in today’s episode, I’m going to explain why fasting and eating low-carb are not helping you, the potential dangers, and what you can do instead. Tighten your ponytail, grab yourself a smoothie, 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!

👉Links Mentioned:

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 

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

Is your body struggling to recover after a training session? Do you feel sluggish, tired and just plain worn out after training? Are you confused about what to eat after training?

In today’s episode, I’m going to break down why you need a post-workout snack and 4 snacks that you can easily eat that will actually boost your energy. Grab a pen and paper to take some 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:

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:

Schedule a FREE No Obligation Consultation with me! https://elitenutritionandperformance.com/consult/

👉Next Steps:

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

Do you feel like no matter what, you’re just tired? Are you drained after a training session? Are you relying on caffeine to keep you awake?

In today’s episode, I’m going to uncover 5 things you’re doing that are actually draining your energy. The good news is that you can instantly turn these things around. Grab a pen and paper so you can 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/

👉Links Mentioned:

Ep. 55: From Anxiety to Confidence Around Fueling as a Female Athlete with Jessica Salle:

https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000705238681

👉Next Steps:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

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