Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy
**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!
Episodes
Do you feel frustrated because you’re pouring your heart and soul into your workouts, only to find that the gains you desire seem just out of reach? You're not alone.
In today's episode, we’re peeling back the layers to uncover the truth behind those stubborn plateaus. Join us as we explore the five reasons you might not be getting stronger and building muscle, despite your hard work and dedication.
This isn’t just about lifting we...
Have you ever felt like your mornings are a whirlwind, leaving little time to fuel your body for strength and success? If you’re striving to build muscle and maximize your training, then you know how crucial it is to start your day right.
Imagine waking up energized, knowing you’re giving your body the nutrients it craves to thrive. Today, we’re diving into four incredible hacks to boost your protein intake in the morning—simple ye...
Are you struggling to get through your training sessions? You’re not alone!
Research shows that around 50% of female athletes are struggling right next to you. The good news is that there’s so much you can do to boost your energy during your performance.
In today’s episode, I’m going to tell you the number one reason why you’re running out of energy during training sessions and several ways you can boost your energy. Tighten your...
Are you interested in meal prepping because you know it’ll save you time, money, and save your kitchen from destruction but you don’t know where to start? Does meal prepping seem overwhelming to you?
In today’s episode, I’m going to share the top 5 foods you should keep in your fridge for easy meal prep. You won’t have to spend hours with these foods or ruin your beautiful kitchen. The best part is, you can mix and match on these ...
Have you ever felt utterly drained after pushing your limits, only to find yourself struggling to get through the next workout? You’re not alone.
Imagine this: you wake up early, hit the gym for your first session, and then, just when you think you can finally rest, it’s time for round two. The fatigue sets in, your energy plummets, and suddenly, your once-passionate love for training feels like a burden. It’s a cycle that many fem...
Have you noticed your performance isn’t what it used to be? Is your diet not as solid as you’d like it to be, and know food is contributing? Did you know that over 40% of females are deficient in one of the micronutrients I’m going to discuss today, and 90% don’t take in enough of another?
In today’s episode, I’m going to tell you the most important micronutrients every female athlete needs to include to boost their performance an...
Are you constantly dealing with cravings and feel like it’s hindering your progress? Do you get home from work or school, and you can’t stop eating chips, crackers, cookies or basically anything you can get your hands on? Are you frustrated?
In today’s episode, I’m going to tell you why you’re getting those cravings and several ways you can prevent and eliminate them. Grab a pen and paper and let’s jump in!
Does it seem like every time you try to lose some body fat you just become skinny instead? You strength dwindles and now you just feel weak? Are you ready to stop starving yourself into losing weight and actually take care of your body while losing fat?
If so, today’s episode is just for you! I’m going to give you several hacks to help you maintain muscle and maybe even gain muscle while you lose fat, and you won’t even feel terri...
Are you constantly bombarded with social media telling you not to eat sugar? Are you feeling like if you ate even 1 gram of sugar, your body just might revolt against you? And when you do eat something with sugar, now you feel guilty? Are you confused on what to do?
In today’s episode, I’m going to break down sugar and sports performance for female athletes. I’ll explain what sugar does in your body and if it’s something you shoul...
Are you exhausted all the time? Before training, during training, and after training too? Are you struggling to get out of bed the day after training? Are you worried you won’t even make it through your next training session?
In today’s episode, I have 5 tips to boost your energy levels and ultimately your performance that are essential for female athletes to know about.
Grab a pen and paper to take some notes and let’s go!
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 ...
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...
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 inst...
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?...
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 takin...
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 simplifyin...
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 th...
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...
Are you spending 2+ hours in the gym each day only to feel burned out, exhausted, and like you’re actually losing muscle?! Here’s the situation- if you do too much and don’t give your body what it needs, your body will work against you, leaving you feeling more confused and frustrated than ever!
In today’s episode, I’m going to explain the 5 secrets necessary to build muscle and not have to spend hours in the gym each training ses...
Are you constantly exhausted? Frequently injuring yourself? Always getting sick? Always hungry?
These are all signs that you are not eating enough dietary fat!
In today’s episode, I’m going to explain all the benefits of this misunderstood macronutrient, the best sources, and how to easily get it into your diet. If you’re ready to boost your performance and are ready to stop feeling like you’re starving all day, you’ll want to li...