Cat Hammer

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Hammer Fuel provides virtual sports nutrition coaching to current and former athletes and CrossFitters of all levels by Board Certified Sports Dietitian, Cat Hammer.

03/12/2026

There is a quiet conversation happening inside the heads of a lot of female CrossFit athletes… but almost no one says it out loud.

Because it feels embarrassing to admit and we believe no one else can relate.

But here are a few thoughts I hear women admit on our coaching calls:

“I know I should probably eat more… but I’m scared to see what it will do to my body.”

“I perform better when I eat more… but I like how I look when I eat less.”

“I just want to get stronger but I still care more about controlling my weight.”

“I don’t trust myself around food if I stop controlling it.”

“I train this hard. Why doesn’t my body look like the athletes I see on instagram?”

If you have ever had a thought like this, you’re not alone, and you’re not broken.

You are trying to perform inside a culture that still rewards smaller bodies and food control.

So many women say they want more strength, more endurance, more energy, and better recovery.

But far fewer women are able to admit the real barrier…

The fear of what might happen to their body if they actually fuel enough.

Here is the truth.

Your body might change. But what if it’s for the better?

If you’ve been in a calorie deficit for years, do you really think that’s the best thing for your body?

I know it can feel scary (bc I’ve been there too!).

But if the fear of your body being well fueled is holding you back, we need to have a chat. Because staying stuck exactly where you are right now will never help you get where you want to go.

If this resonates, DM me FREE so we can talk about how to move you from stuck to confident and in control.

03/10/2026

This is a hill I’m willing to die on.

I’ve been on both sides of this..

Tracking macros obsessively.
And also being so fed up with diet culture that my diet started to consistent of a lot more lower quality foods.

But for someone like me, I’m always looking for ways I can improve.

I believe many women like myself feel stuck in their nutrition approach because they feel like they need to be on one side or the other OR they take one side too far and then swing back to the other.

Clearly, if an approach hasn’t worked for you, something within it or your mindset wasn’t aligned.

And maybe for good reason…

Have I seen how tracking your calories and macros can be destructive, yes absolutely.

But have I also seen people’s health and fitness decline from not paying attention to nutrient quality? Also yes.

Neither one approach should exist alone.

It fully is possible to have balanced approach around food and your body, yet still have the desire to improve it.

Tracking macros and calories isn’t a death sentence IF you have a balanced approach around it.
Just like allowing yourself to enjoy foods that have low nutritional density (or “fun foods”) also has a place.

03/08/2026

Food for thought 🌱

03/07/2026

Ring muscle ups??? Never heard of her!!!

26.2 ✅

📸 :

03/04/2026

For YEARS, so many female CrossFitters have been told:

“If you want to be leaner, eat less.”

So they do.
1500–1700 calories. High steps. 5–6 intense sessions a week. Minimal rest.

And then they wonder why:
• Their lifts haven’t moved in years�• Their energy sucks�• They can’t build muscle�• And nighttime sugar cravings are out of control�
Here’s what’s actually happening 👇

When you chronically diet while training like an athlete, your body adapts.
It gets efficient.�It reduces output.�It protects resources.
And you don’t build new muscle easily.�You don’t push PRs easily.�And body composition just… stalls.

Then when calories finally come up (strategically):
✔️ Training intensity improves�✔️ Recovery improves�✔️ Hormonal function�✔️ Muscle actually has the resources to grow�✔️ Body comp starts shifting

And suddenly everyone’s shocked. But I’m not.

Because most female CrossFitters aren’t overeating. They’re undereating during the week and overdoing it on the weekends because their body is starving.

They’re under-fueling for the demands they’re placing on their body and not implementing a sustainable strategy.

Seriously, you can’t train like an athlete and eat like you’re prepping for a photoshoot year-round.

So, if you’ve been eating less than 2000 calories per day for years and feel stuck, I dare you to feed your body more because right now, you don’t even know what your body is capable of.

03/03/2026

You are not stuck because you need more nutrition information.

You are stuck because you do not have a clear system to follow.

Most female CrossFitters I talk to are constantly learning.
Listening to podcasts.
Saving posts.
Tracking macros.
Asking ChatGPT for meal plans.
Trying something new every few weeks.

And that feels productive initially.
But it is also exhausting.
And when everything feels important, nothing actually sticks.

A real nutrition strategy is not random tips.
It is structure.
It is knowing how to fuel on heavy training days.
It is knowing what to adjust when progress stalls.
It is building consistency long enough to see PRs and body composition changes.
It is removing food guilt instead of feeding it.

Information does not change your performance.
Ex*****on does.

And ex*****on is easier when the plan is built around you.

So, if you are ready to stop collecting advice and start following a strategy that fits your training and your goals, comment the word “READY” and we will talk about your next best step.

02/26/2026

If you can’t pronounce it… should you automatically fear it?

Let’s talk about hydrogenated oils.

Are they the most nutrient dense fat source out there?
No.

Are they the same thing as artificial trans fats?
Also no.

Fully hydrogenated oils do not contain trans fats. They function more like saturated fat in the body. We already know high intakes of saturated fat aren’t optimal, but they don’t need to be feared.

This all means that context matters.

If your entire diet is built on packaged foods, that is a bigger conversation.
If you have a protein bar with this ingredient once in a while because it fits your busy schedule and supports your training, that is not the reason your progress is stalled.

Health is not built or broken by one ingredient.
Performance is not made or ruined by one snack.

If you have the mindset that 1 single food or ingredient is harmful to your health, you need to zoom out.
Look at your overall intake, your consistency, your fueling strategy, and your recovery.

Food fear seems louder than true science on social media.

Let’s change that.

02/25/2026

The CrossFit Open is not the time to panic change your nutrition.
It is the time to double down on what already works.

If you want better bar speed, better engine, and better repeat efforts, here is what actually matters:

⚡️Keep your nutrition consistent.
⚡️Do not cut carbs to look leaner and also don’t carb load the day before.
⚡️Carbs fuel high intensity performance.
Before your workout, stick with simple carbs. Simple carbs digest faster and get into your bloodstream quicker. That means more available fuel when the clock starts.
Think bagels, toast, rice, fruit, applesauce.
Aim for a high carb meal ~3 hours before you go. And then top off with those quick carbs 30-60 min prior.
⚡️Use caffeine strategically.
⚡️Don’t experiment with new supplements. Nothing magical happens from a random scoop of creatine on Friday.

The athletes who perform the best are the ones who stay ready. Don’t make any crazy changes. Continue to stay consistent with what works.

See you all on the leaderboard 💪🏼

02/20/2026

If you’re constantly trying to “save up” calories before you go out to eat because you’re scared that you’re going to overeat and then feel guilty, we need to have a chat.

You’re not alone. I’ve been there and I’ve been able to create so much trust with my body where overeating isn’t something that scares me anymore.

I’ve learned how to listen to my hunger and fullness cues and match that up to the amount of calories I actually need based on my training.

I never let myself get too full, not because it’s bad, but it just doesn’t make me feel good.

When you can learn how to listen to your body and learn how to trust it, overeating isn’t something you fear, restriction seems pointless, and guilt around enjoying fun foods disappears.

If you want to start fueling confidently without fear, comment READY and I’ll send you a link to my free training that teaches you exactly how to fuel without restriction or guilt while prioritizing your health AND your training.

02/15/2026

Diet culture has convinced you that foods are either “good” or “bad”.

Labeling food this way ignores the nuances that are necessary to acknowledge when it comes to individualized health goals and needs.

Yes, veggies provide a ton of fiber and nutrients for a low amount of calories. But they don’t replace carbs.

Protein is necessary. But more isn’t necessarily better.

Creatine can cause small amounts of weight gain. But if your goal is to build lean mass (muscle), then you shouldn’t care about a 2 lbs difference on the scale.

Energy drinks taste good, are trendy, and make you feel like you have energy. But they don’t actually feed your cells the way they need to be fed.

Everyone talks about nighttime cravings but that doesn’t mean you should have them. Cravings are your body telling you it needs something.

Your body deserves to be fed and taken care of. Diet culture deserves to be ignored.

Address

Pittsburgh, PA

Website

http://hammerfuelnutrition.com/

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