Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy, Strength Training6 Tammi 2025

Ep. 23 The 5 Things You Need To Include In Your Diet To Build Muscle and Boost Power

Do you want to get fitter, stronger and faster? Do you want to boost performance, while looking and feeling good? Do you want to get toned? All these things are possible with muscle and there are several factors that you need to include in your diet to build muscle.

Today I’m going to share all these muscle-building secrets with you so you can recover better, look and feel better, and be able to train harder so you can perform better! The best part is, we’re not doing any crazy diets and you can incorporate all these strategies with real food!

And before you say it, building muscle for a female is not going to make you big and bulky so let’s just get that out of the way right now. If you’re ready to become fitter, stronger, and faster, let’s dive into today’s episode!

Links:

Book a FREE No Obligation Consultation with me! https://elitenutritionandperformance.com/consult/

Thorne BCAAs: https://s.thorne.com/OB7Hp

Thorne Whey Protein: https://s.thorne.com/cLBdD

Vega Sport Protein Powder: https://myvega.com/products/vega-sport-premium-protein

Thorne Creatine: https://s.thorne.com/BlxBR

Momentous Creatine: https://www.livemomentous.com/products/creatine-monohydrate?srsltid=AfmBOopSgXzXmCIg4VLIunu15Wdk_8a0GrboVhFnDWN91aDmW6wz0F2U

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

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Jaksot(102)

Ep. 101: When ‘Eating Healthy’ Became Unhealthy: My Story as a Female Athlete

Many female athletes start their training journey with the best intentions — to get stronger, faster, and fitter. But somewhere along the way, the messages around food, body image, and performance can...

12 Maalis 25min

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 impro...

5 Maalis 14min

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 ...

26 Helmi 16min

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 a...

19 Helmi 20min

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 fee...

23 Loka 202514min

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...

9 Loka 202512min

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...

25 Syys 202538min

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 amoun...

18 Syys 202517min