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. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 09/04/2025

    Ep. 92: LIVE COACHING: No Time To Eat? Prevent Binges, Low Energy and Muscle Loss With These Tips

    Do you feel like your life is just crazy busy and you can never stay on top of your nutrition plan? Does it seem like every time you try, something happens and you fall off the boat again? Do you wind up skipping meals that ultimately end up with you binge eating? That’s exactly what was happening to my client in today’s live coaching session. Her extremely busy career has made it almost impossible to fuel her body correctly, but of course, it’s not impossible. In today’s episode you’re going to see how just making a few tweaks and adjustments will prevent her from under-eating, ultimately leading to a binge and low energy levels. There’s a lot of nuggets of info in this episode that you can start implementing now, so tighten your ponytail and let’s go!   🤸I'm SO excited to announce my FREE live 2-day workshop, the StrongHER Sports Nutrition Challenge! 🎉This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 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 sign up here: 1) bit.ly/enpworkshop 2) and then, join the StrongHER Sports Nutrition Facebook group here: 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

    8 min

  7. 09/01/2025

    Ep. 91: From Bonking To Endless Energy And Focus! How Alyssa Boosted Her Energy AND Performance

    I know you’re so tired of being tired. You just want to have energy to make it through your training and have enough leftover for the rest of the day. This is the same situation my guest, Alyssa, was in. She wasn’t even able to make it through half her practice without bonking! Nutrition finally gave her the energy boost and mental focus she needed for her sport. Check out her inspiring story and all the nuggets of information you can apply to your life. So tighten your ponytail, grab a pen and paper and let’s go!   🤸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, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 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 sign up here: 1) bit.ly/enpworkshop 2) and then, join the StrongHER Sports Nutrition Facebook group here: 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

    12 min

  8. 08/28/2025

    Ep 90: LIVE COACHING: Early Morning Pre-Workout Fueling & THE Best Way To Eat For Fat Loss

    Hey friend! Get ready for a power-packed live coaching session today with one of my clients. This episode is for you if you are feeling stuck. You’re stuck on the best way to fuel your body as an athlete, especially if you are trying to lose body fat. You’re confused about how to eat so you have energy and can maintain muscle mass while improving your body composition and not resorting to starving yourself.    So in today’s episode, you’re going to hear a real-time coaching session with one of my clients who’s a triathlete. She wants to lose body fat while maintaining her muscle mass and keeping energy levels up. We figure out exactly what she should be eating to fuel those early morning training sessions for optimal energy and fat loss. We also uncover the best way to determine if she’s eating the right amount for her body without triggering her negative body image past. And hint: there’s no counting calories involved here!   Can you relate to all of this? Grab a pen and paper to take some notes because you’re not going to want to miss today’s episode!   👉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, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 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 sign up here: 1) https://elitenutritionandperformance.com/free-workshop 2) and then, join the StrongHER Sports Nutrition Facebook group here: 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

    13 min
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About

**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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