Elite Nutrition and Performance

27/06/2025

Tired of spending $2 on a packet of salt to stay hydrated? 🥵

Over the years, I’ve talked a lot about how critical electrolytes are for proper hydration and performance.

I’ve also explained how easy it is to save money on making your own sports drink!

We're all looking for money-saving hacks, so now’s the time to learn how you can (and should!) make a perfectly delicious homemade sports drink that is packed with electrolytes.

You'll be glad you did because you'll never have to waste money again on electrolyte supplements.

Head over to my blog which has plenty of links to other resources, and the products I use in my video!

https://elitenutritionandperformance.com/do-i-need-electrolyte-packets-to-rehydrate/

***

Need help with establishing the right sports nutrition plan? Schedule a free no-obligation consultation with me! https://elitenutritionandperformance.com/consult/

****

30/05/2025

Are you done with meal prep overwhelm? Episode 52 gives you 5 tips to make it a whole lot easier!

🎧Listen here - https://tinyurl.com/5xj4wm23

Do you hate to cook, or just have no time, so you give up before you even begin?

I got you! In this episode, you’re going to learn my top 5 meal prep tips to help you overcome the overwhelm and not have to slave over a hot stove in order to have balanced, delicious meals!

Grab a pen and paper to take notes, and let’s go!

🫶 Please share with someone you think would benefit, subscribe, and leave a review.

26/05/2025

There are not enough words to express my gratitude for the brave men and women who have sacrificed their lives so that we can live free. Thank you for your service!

01/05/2025

Happy May 1st! 🌷

Make it a great month! 💪💗

21/04/2025

Well, I can finally cross this off my bucket list...I made it on the cover of a magazine! Not only once but twice 😆

I am proud to have contributed an article titled, "Balancing Work and Wellness: Strategies for Female Entrepreneurs to Maintain a Balanced Diet" to the Cocktail/s Magazine specifically for women!

If you love magazines like I do (that aren't filled with 50% ads) and magazines that are a little sassy and fun, I highly recommend you check it out.

Kristin Miles
https://www.facebook.com/profile.php?id=61569528271693

21/04/2025

I did a horrible job capturing pictures today (having too much fun with family) but I did get these beautiful pictures at the sunrise service we went to this morning 🥰 He is risen!

11/04/2025

I love that I get to help people in my work and see their transformation in their health and performance, and how their relationship with their body and food drastically improves! ⁠

***

Need help with establishing the right sports nutrition plan for yourself, or your young athlete? Schedule a free no-obligation consultation with me!
https://elitenutritionandperformance.com/consult/

****

🎧 Tune in to my podcast: Female Sports Nutrition! I give 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.

Listen here: https://apple.co/4f7SMo2

02/04/2025

This video unpacks an important topic...micronutrients, and how to ensure your female teen athlete is getting enough from their diet.

If your teen female athlete is a picky eater, how can you ensure she’s getting the essential micronutrients she needs to be healthy and perform at her peak?

If you notice your teen athlete is low in energy, not recovering well from their training sessions, getting sick often, or not sleeping well, their diet is the first place to look for the cause.

I focus on sources of real foods over supplements, and provide examples of what foods provide these essential micronutrients, including for vegans and vegetarians.

Be ready to take notes, because you’ll be equipped with a whole list of “common denominator” type foods that you can incorporate into their diet.

https://elitenutritionandperformance.com/is-your-female-teen-athlete-getting-enough-of-these-nutrients/

Kristen Ziesmer, Sports Dietitian provides food sources of essential micronutrients your teen athlete needs for health and peak performance.

28/03/2025

📢I’m giving away one FREE 30-minute session with me!

If you've ever wondered how a sports dietitian can help you with your relationship with food, improve your athletic performance, build muscle or lose fat, now is your chance to get a FREE 1-on-1 mini-session to get your questions answered.

How?

✨ All you need to do is write me a quick review on what you love about my Podcast, screenshot your review before you hit submit, join my Facebook group (https://bit.ly/3zq49If) and post your screenshot in the group by midnight EST on March 31!

🎧 Head over to my Podcast here - https://podcasts.apple.com/us/podcast/female-sports-nutrition-eating-disorder-female-athlete/id1776376387

🎉 I’ll select a winner and announce it in the Facebook group on April 1st! Easy peasy!

Don't miss this awesome opportunity to get your personal nutrition questions answered by an expert sports dietitian with 14 years of experience!

26/03/2025

For my clients, getting the right source, and the proper amount of protein is a top priority for optimal performance, building muscle, and faster recovery. 💪

However, it can be tricky to navigate the varying terrain of dietary regimes, such as strictly plant-based diets with vegetarians or vegans.

In my video, I give my analysis of which source is best, and why. I also provide tips and suggestions for sources of different kinds of protein for everyone, depending on whether you eat meat or not.

In my video, I discuss:

✔ The key role of essential amino acids and leucine as the building blocks of protein.
✔ Why meat is the ‘king’ as a protein source for building muscle and overall function and repair of our bodies.
✔ Considerations for vegetarian and vegan diets for protein alternatives.
✔ The rating of which plant-based protein is best: soy, whey or casein.
✔ My top 3 tips for getting enough protein to build muscle for plant-based diets.

👉 Watch the video here: https://elitenutritionandperformance.com/plant-based-protein-meat-based-protein-building-muscle/

***

Need help with establishing the right sports nutrition plan for yourself, or your young athlete? Schedule a free no-obligation consultation with me! https://elitenutritionandperformance.com/consult/

24/03/2025

Are you ready to find freedom with food? 🙋‍♀️

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?

In this Facebook group, you will find practical sustainable fueling tips for female athletes that will help set you free from diet culture, an ever-changing set of nutrition rules, under fueling, and under performing.

✨ Join here: https://bit.ly/Femaleathletes

19/03/2025

Confused about nutrition supplements?

In this video, I unpack the complexities and important things to consider around sports nutrition supplements, especially for female athletes. I give my own example of experiencing horrible symptoms and caution about the real dangers due to their lack of regulation.

I also share where you can look up product reviews for supplement brands, plus my recommendations for the highest quality and safety.

https://elitenutritionandperformance.com/5-truths-about-sports-nutrition-supplements-and-why-the-internet-isnt-helping/

Kristen Ziesmer, Sports Dietitian discusses the complexities and confusion around sports nutrition supplements for female athletes.