Female Sports Nutrition: Eating Disorder, Female Athlete, Meal Planning, Binge Eating, Strength Training

Kristen Ziesmer, Female Sports Nutritionist, Personal Trainer
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Female Sports Nutrition: Eating Disorder, Female Athlete, Meal Planning, Binge Eating, Strength Training

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!

  1. 2 DAYS AGO

    Ep. 44: 5 Truths About Sports Nutrition Supplements & Why The Internet Isn't Helping

    Did you know the global sports nutrition market is valued at $49.6 billion in 2024? And it's also expected to increase a compound annual growth rate of 7.4%, reaching $94.3 billion by 2033. That's a crazy amount. Protein powders are actually the leading product with plant-based options seeing an increased demand.   A study also found that nearly 90 % of sports supplements are inaccurately labeled with some products not even containing a detectable amount of the labeled ingredient or containing quantities that vary significantly from what is stated on the label.   How many times have you taken a supplement that you saw on the internet that's going to make all your hopes and dreams come true only to find it's not doing jack for you? If you've experienced this, let's dive into today's session, which is five truths about sports nutrition supplements, and why the internet is not helping you. Get a pen and paper and let's go.   Are you just as confused as ever as to what you actually should be putting in your diet? Do you need a supplement, do you not? Sign up for a FREE consultation with me to get started with a solid sports nutrition plan! https://elitenutritionandperformance.com/consult/   Links Mentioned: Consumer Lab: https://www.consumerlab.com/ NSF Certified For Sport: https://www.nsfsport.com/certified-products/ NSF Certified Supplement Search: https://info.nsf.org/certified/dietary/   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

    13 min

  2. 5 DAYS AGO

    Ep. 43: Struggling with Under Fueling? 3 Ways to Kick-Start Your Journey to Recovery as a Female Athlete

    Are you a female athlete who struggles to eat enough? Are you dragging yourself through your training sessions and know your poor nutrition is to blame? Do you want to build some beautiful muscle and boost your confidence? In today’s episode, I’m going to explain exactly how I did just that and how you can too! Under eating as a female athlete can take a huge toll on your body, so let’s stop depriving and start thriving! Grab a pen and paper to take notes and let’s go!   Are you struggling with how to fuel your body correctly? Set up a FREE consultation with me! https://elitenutritionandperformance.com/consult/   Previous Podcasts Related to Today's Episode: Ep. 4: Carbs Uncovered: The Secret Fuel Behind Athletic Excellence https://podcasts.apple.com/us/podcast/female-sports-nutrition-eating-disorders-female-athlete/id1776376387?i=1000675341445 Ep. 14: How To Craft The Ultimate Meal Plan For A Female Athlete: https://podcasts.apple.com/us/podcast/female-sports-nutrition-eating-disorders-female-athlete/id1776376387?i=1000679565186 Ep. 23: The 5 Things You Need To Include In Your Diet To Build Muscle and Boost Power: https://podcasts.apple.com/us/podcast/female-sports-nutrition-eating-disorders-female-athlete/id1776376387?i=1000682848828 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

    12 min

  3. 13 MAR

    Ep. 42 How to Stop Binge Eating In Its Tracks!

    Are you struggling with binge eating and you’re just over it? Are you feeling guilty, embarrassed and shameful about this problem? Are you worried that if you start to eat you’re going to gain weight so you just keep restricting yourself? I get it, sister! I’ve been there and it’s an awful place to be but the good news is that there is so much you can do to pull yourself out of this cycle and quickly! In today’s episode, I’m going to share with you how you can prevent binge eating and stop it when it’s about to happen. After this episode you’ll know exactly what to do to get yourself out of this mess so grab a pen and paper to write these tips down and let’s get to it!   If you are struggling with binge eating, I know how embarrassing it can feel. But I've been in your shoes so there's no judgement here! I want to help you! Schedule a FREE No Obligation Consultation with me to see if we're a good fit and let's get you on the road to recovery and fueling your body properly! https://elitenutritionandperformance.com/consult/    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

    14 min

  4. 10 MAR

    Ep. 41: 3 Muscle Building Nutrients You Need When Strength Training

    Have you been busting your butt trying to build muscle but nothing is working? You workout, you take a ton of supplements, but still nothing is giving you those beautiful muscles you so desire! What gives?? You may not be focusing on these 3 key nutrients your body needs in order to build muscle. I’m going to fill you in on exactly what those nutrients are and how you can get them in. Helping women build muscle is one of my favorite things to do, and to do for myself. Back in my bodybuilding days, I was able to build 12 lbs of muscle in 12 weeks! I’m going to share with you how I did that in this episode. I can’t wait to share this with you so let’s jump right in! Hey, did you know I have a Facebook group? And, you're invited! Join a positive group of like-minded women who want to perform like a boss, not count every morsel of food they put in their mouth, and feel good and confident in their body. You'll get access to weekly information from me as well as accountability! Join now: htthttps://www.facebook.com/groups/femalesportsnutrition    Links Mentioned:   Thorne BCAA’s: https://s.thorne.com/OB7Hp   Thorne Creatine: https://s.thorne.com/LjDIC   Book a 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 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

    12 min

  5. 6 MAR

    Ep. 40: How High School Athlete and Future Navy Cadette, Jackie Ewing, Overcame Her Disordered Eating

    How many times have you just felt so defeated with your body? You’ve tried all the things to drop a few pounds, you’re counting everything you’re eating, you’re obsessing over the scale, you’re stocking up on protein, and nothing is working? You hate the way you look and feel and you’re just so over it? You actually get so upset and overwhelmed you just wind up crying on the floor? That’s exactly where my guest on today’s episode was before we started working together. Her story is one of obstacles, hope and triumph as she worked through her disordered eating, while learning how to fuel her body for her sport along the way. I am beyond excited to share her story with you today and I know you’ll find it inspirational so without further ado, let’s jump in!   Are you struggling with your relationship with food, your body, and how to fuel it? Let's talk! Set up a No Obligation Consultation with me to find out which program is right for you! https://elitenutritionandperformance.com/consult/   Links Mentioned:   Gold Level Coaching Program: https://elitenutritionandperformance.com/sports-nutrition-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

    15 min

  6. 3 MAR

    Ep. 39: The Link Between Disordered Eating, IBS and Female Athletes

    Are you sick of feeling bloated, gassy and running to the bathroom during training and throughout the day? Are you tired of constantly thinking about food- what’s allowed and what’s off limits? Are you ready to get your life back and not have to worry about your stomach? I get it! I’ve been there and done that! I struggled for years with disordered eating and even more years with gut issues. It took me years to realize the missing link between the two and I’m going to share it with you today. I’ll break it all down for you so you too can understand why this is happening and exactly what you can do about it! So grab your water bottle and something to take notes with and let’s dive into today’s episode!   Links Mentioned: Body Image Devotional https://www.bible.com/reading-plans/28964-body-image-gods-way  Intuitive Eating Workbook & Book: https://bit.ly/43fxJwC Nerva app: https://try.nervaibs.com/hypnotherapy-nerva/ Learn how to eat from a sports dietitian: The Sustainable Sports Nutrition Academy https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ 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

    17 min

  7. 27 FEB

    Ep. 38: 4 Reasons Your Teen Athlete Is Worn Out After Training

    Is your daughter constantly exhausted and worn out after training? Are you worried about her health, performance and that her body isn’t getting what it needs? In today’s episode, I’m going to share with you the main reason your female teen athlete is worn out after training and what you can do about it! Nutrition is imperative for proper recovery and after today’s episode, you’ll have clear understanding of what you can do to help so she has lots of energy and is prepared for her next training session. Grab a pen and paper as usual to take some notes and let’s get started!   Links Mentioned: Calorie/Nutrient Counting Program: https://cronometer.com/    Ep. 37: How to Get Your Teen Athlete to Eat More   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

    21 min

  8. 24 FEB

    Ep. 37: How To Get Your Teen Athlete To Eat More

    Are you worried about your daughter’s health and diet? Are you concerned she’s not taking in enough food and it’s starting to show in her performance? Are you not sure where to start? I’m going to map it all out for you in today’s session. I’m going to explain what things to be on the lookout for that may be impacting her appetite and what specific foods you can add in to boost her caloric intake. As usual, you’ll want to take some notes because I’m going to give you a lot of options to make some beneficial changes to your daughter’s diet. Let’s get started!   Links mentioned:   Calorie and Nutrient Tracker: https://cronometer.com/   Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/    Shredded chicken recipe: https://elitenutritionandperformance.com/?s=freezer+meals   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

    17 min
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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!

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