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

Kristen Ziesmer, Female Sports Nutritionist, Personal Trainer
  • 5.0 (43)
  • NUTRITION
  • UPDATED WEEKLY

**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!

  1. 1D AGO

    Ep. 100: How to Fuel Your Workouts Even When You Don’t Feel Hungry

    Ever hit a day where you just don’t feel hungry — but you know your body still needs fuel to recover, build muscle, and get stronger? If you’re an adult woman who lifts, trains, or just wants to improve your performance, this episode is for you. I’m breaking down exactly how to fuel your workouts and recovery on days your appetite disappears, including practical strategies, quick high-protein options, and mindset shifts that make eating for strength simple, stress-free, and sustainable.   🎉 Today’s episode marks 100 episodes! Please help me to continue to grow this show and help other women fuel smarter by leaving me a review on Apple Podcasts (or wherever you listen). Even a quick 1–2 sentence review goes a long way in helping more women find Female Sports Nutrition and fuel their workouts the right way. Your support makes this community stronger — literally!   👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/   ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

    15 min

  2. FEB 26

    Ep. 99: The Tech-Powered Kitchen: Using AI to Simplify Your Fueling

    Stop staring at your pantry and start fueling like a pro. If the "mental load" of meal planning is the hardest part of your training week, this episode is about to change your life. We’re diving into the world of Artificial Intelligence to show you how to turn a simple chat prompt into a fully customized, high-performance meal plan and organized shopping list in under five minutes. Whether you’re juggling marathon prep with a 9-to-5 or just trying to hit your protein goals without the Sunday night stress, we’re breaking down the exact "Master Prompts" you need to make AI your personal nutrition assistant. Grab your phone and get ready to streamline your kitchen game—because you have better things to do than wander the grocery aisles in circles.     Help Me Reach More Female Athletes! If this episode helped you save time or simplified your fueling, please leave me a 5-star review on Apple Podcasts or Spotify! Your reviews help our show climb the charts, making it easier for other female athletes to find science-backed nutrition advice and tech hacks that actually work. It takes 30 seconds, but it helps our community grow immensely!   👉Next Steps: ✔️Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/   ✔️Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

    17 min

  3. FEB 19

    Ep. 98: The Performance Paradox: Why Slowing Down is Your Fastest Way to Strength

    Do you find yourself having a hard time rolling out of bed in the morning? You're struggling through your training sessions and just want to be done already! Are you pushing yourself through fatigue and ignoring the signals your body is sending? In this episode, I share my personal experience with burnout and illness, emphasizing the need for strategic rest.  In today's episode, you'll learn how to identify physiological traps and pivot your training for long-term health, strength and performance.   Key Topics:   The danger of ignoring check engine lights: elevated resting heart rate, disrupted sleep, and menstrual changes The three physiological traps: cortisol overload, CNS fatigue, and HPO axis disruption Why more training can lead to weaker results and increased fat storage The science behind why rest and recovery boost performance, injury prevention, and hormonal health Practical tools: the scan method, auto-regulation, and pivoting without guilt Long-term ROI: extending athletic lifespan and mental well-being Kristen’s personal story of burnout, illness, and lessons learned How to implement intuitive training days and active rest in your routine   Resources & Links:   For more on hormonal health and recovery, check out Episode 95 of Female Sports Nutrition Apply for coaching: https://elitenutritionandperformance.com/coaching#coaching    Timestamps:   00:00 - The myth of "no pain, no gain" and listening to your body 00:23 - Why pushing through fatigue can be detrimental 00:51 - The performance paradox: recovery is where gains happen 1:18 - Physiological traps: cortisol, CNS fatigue, and HPO axis 2:12 - Kristen’s personal health journey and lessons from illness 4:12 - Recognizing check engine lights: fever, sleep issues, menstrual changes 6:25 - The science behind chronic cortisol and muscle loss 10:32 - CNS fatigue signals and recovery indicators 12:35 - The impact of low energy availability on hormonal health 14:02 - How to listen without guilt: the scan method 14:58 - Auto-regulation: tuning into RPE 15:27 - Pivotting versus quitting: active rest strategies 16:21 - Long-term physical and mental ROI of rest 17:29 - Maintaining performance and extending athletic longevity 18:05 - Kristen’s exciting upcoming project + reminders to prioritize rest 19:06 - Practical challenge: incorporate intuitive training days this week 19:22 - Final reminder: rest is a form of smart, strategic training

    20 min

  4. 10/23/2025

    Ep. 97 How I Saved $200 with Meal Planning While Still Eating High Protein

    Is the cost of groceries an hindrance to you being able to stay on top of your nutrition? Do you feel like every time you go to the grocery store, you wind up spending way too much which makes you feel like giving up? I totally feel you! In today’s episode, I’m going to share with you how I saved $200 off my last month’s grocery budget even while eating high protein meals! No, I did not eat beans and rice at every meal either. If you’re sick of selling your soul to the grocery store then tighten your ponytail, grab a pen and paper and let’s get it!   💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation? 💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

    15 min

  5. 10/09/2025

    Ep. 96: 5 Portable High-Protein Anytime Snacks That Will Keep Energy Levels Up Throughout The Day

    Are you constantly running on empty and you're exhausted as a result? Are you that person that never packs enough snacks for yourself and you feel it? Is your busy lifestyle preventing you from having enough food and you just need something quick and easy that will keep you running for hours? In today's episode, I'm going to explain why you need protein but also other macronutrients to keep your body running as a well oiled machine. I'll also give you my top 5 favorite high-protein anytime snacks that are part of a well-balanced snack. Grab a pen and paper to take some notes and let's go!   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 Ep. 29: 5 Pre-Workout Snacks for After School/Work Practices You Can Keep In Your Bag: https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000685609705   💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation? 💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

    13 min

  6. 09/25/2025

    Ep. 95: Are Your Missing Periods Tanking Your Sports Performance? With Guest, Cynthia Donovan, RD

    Have you been missing your period for months and not sure what's going on? Have you noticed a decline in your energy levels and performance? Did you know that the two are most likely linked and have a lot to do with your nutrition and training load? Unfortunately, up to 66% of female athletes may struggle with hypothalamic amenorrhea. Are you one of them? My guest, friend and colleague, Cynthia Donovan, RD, is going to break it all down for us in this very informative episode you're not going to want to miss! Seriously, I could've kept talking to Cynthia for hours on this topic. Grab a coffee, a pen and paper to take some notes and let's go!   To connect with Cynthia, The Period Nutritionist: https://www.periodnutritionist.com/ https://www.instagram.com/period.nutritionist/ https://podcasts.apple.com/us/podcast/the-period-recovery-podcast/id1623840946   💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation? 💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

    38 min

  7. 09/18/2025

    Ep. 94: Why You're Always Craving Sugar and What To Do About It

    Do you feel like you have the biggest sweet tooth no matter how hard you try to avoid sweets? Do you feel guilty when you eat sweets and wish you hadn’t? Are you not sure what’s considered an ok amount to eat? There are so many feelings and thoughts surrounding sweets and it seems like everyone has an opinion. In today’s episode, I’m going to cut through the opinions and get straight to the facts. We’re going to talk about why you’re craving sugar and what you can do about it. We will also talk about if you need sugar or if you should just ban it from your diet completely. You won’t want to miss today’s episode so grab a pen and paper and let’s go!   Links Mentioned: https://elitenutritionandperformance.com/staying-hydrated-calculating-sweat-rate/   💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation? 💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.   Next Steps:  Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition

    18 min

  8. 09/11/2025

    Ep. 93: Is Your Relationship With Your Body and Food Preventing You From Getting Stronger?

    Are you trying to get stronger and boost your performance but your poor body image is getting in the way? Do you hate the way you look to the point that it makes your skin crawl? Is your anxiety preventing you from actually eating? Do you also just not know what you should be eating to get stronger? If you answered yes to any of these questions, today’s episode will be a game changer for you! I was in your shoes and I’m going to tell you about my struggles, the biggest problems I see for female athletes and what steps you can take to get over this hump. So tighten your ponytail, grab a pen and paper to take some notes and let’s get it.   💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation? 💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.   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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**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!

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