Not giving your body the fuel it needs…
is a recipe for disaster.
If you are not getting a period, if your training and energy are declining, or you’re starting to get sick or injured more often, these are all symptoms of not fueling your body adequately.
If you’re avoiding certain foods and eating too “clean”, it will eventually backfire and your “healthy” diet will ruin your performance.
So many clients I’ve worked with are worried about eating too much and gaining weight, but the reality is, female athletes need more calories, carbohydrates, and protein than the average sedentary person.
“Female athletes need to consume approximately 6 to 10 grams of carbohydrates per kilogram of body weight per day.” ~ Kristen Ziesmer
This video is packed with information, examples, and plenty of tips. Watch to learn:
How to calculate your energy availability with the Mifflin St. Jeor Calculator
How to figure out what your optimal energy availability is
Understanding your protein and carbohydrate needs to fuel your workouts and maintain and build muscle
My example of calculating the caloric needs of a 150-pound female athlete.
Be sure to see below for links mentioned.
Links Mentioned:
Join my Facebook group, Female Sports Nutrition
Mifflin St. Jeor Calculator
Need help setting up a solid nutrition plan to support your performance and goals?
Contact me to schedule a free 30-minute consultation so we can discuss your particular situation and goals.
Want more nutrition tips geared toward female athletes? Tune in to my podcast:
Female Sports Nutrition
Join
The Sustainable Sports Nutrition Academy – get started for just $1!
Want to boost your performance? Download my FREE Cheatbook and learn:
* The BEST way to fuel your EARLY morning and ANYTIME workouts!
* My easy-to-make DELICIOUS pre-workout ENERGY GO-TO snack – perfect before a run or bike ride!
* How to SWAP the POWERADES for a quick at-home energy drink – ready in less than 5 mins (shocker, it’s NOT a protein smoothie)!
Download it here: Fuel Your Workout Cheatbook
