Want to get that coveted look?

It won’t happen on its own.

Knowing how to get toned is a top priority for many female athletes I work with. This video unpacks how your diet plays a key role in supporting that.

Whether you need to gain muscle, already have a lot of muscle on you, or need to lose some body fat, this is a must-watch video to learn what steps to take. I share my own process as an example when I trained for a figure competition and wanted to build muscle.

In this video I discuss:

1. Understanding your caloric needs and how to calculate it
2. Examples of nutrient-dense foods and what to prioritize for building muscle
3. The importance of staying properly hydrated, why it matters, and how to calculate the amount you need to drink
4. Why you need to lift weights and the amount of resistance training necessary

I give examples of meals for breakfast, lunch, dinner, and snacks. Plus, I discuss a handy tool to track what you’re eating to get the right amount of carbohydrates, protein, fat, and micronutrients.

Check out the links below for more resources!

 

Carbs Uncovered: The Secret Fuel Behind Athletic Excellence

Staying Hydrated: A Step-By-Step Approach to Calculating Your Sweat Rate

Nutrient Tracker: Cronometer

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Want more nutrition tips geared toward female athletes? Tune in to my podcast:

Female Sports Nutrition

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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.

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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