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.

08/31/2026

Your fueling plan for September, made for female CrossFitters. Go. 👇

We’re not starting with a complicated macro split, cutting foods, or trying to optimize every little detail.

We’re starting by giving your body more consistent fuel throughout the entire day so you can actually support the training you’re asking it to do.

This is built for the female CrossFitter who trains hard but knows she’s been underfueling, struggles with energy or cravings, and is nervous that eating more will automatically mean gaining weight.

And if you’re already crushing these basics, your next step might look different depending on your training volume, goals, and current intake.

Save this and try it for September.

Then come back and tell me how your energy, cravings, recovery, and performance changed.

And comment OCTOBER if you want me to show you how I’d optimize your fueling once these foundations are in place. 👀

08/28/2026

If you’ve been in a calorie deficit for 2 years and are terrible at managing stress, rearranging your macros is probably not the change you need 🤷🏻‍♀️

08/27/2026

You don’t build more muscle and lose more fat by automatically adding another workout.

Sometimes you make more progress by training LESS and eating MORE.

And this is one of the hardest things for female CrossFitters to accept.

Because when you’re unhappy with your body composition, the natural response is usually to do more.

Add another conditioning session.

Stay after class for accessory work.

Get more steps.

Cut calories a little lower.

But if you’re already training harder than you’re fueling, every extra workout increases the gap between the energy your body needs and the energy you’re actually giving it.

And now you’re asking your body to train hard, recover, repair muscle tissue, adapt to training AND build lean mass without giving it enough resources to do those things well.

At some point, more training just becomes more stress you have to recover from.

The harder move might actually be pulling back on some of the extra intensity, eating more consistently, prioritizing carbs around training, and giving your body enough recovery between sessions.

That doesn’t mean you have to stop training hard.

It means your fueling and recovery finally need to match HOW hard you’re training.

Because you don’t get stronger from how much work you can cram into your week.

You get stronger when your body can actually adapt to the work you’re already doing.

08/25/2026

Eating enough for more energy today and for your long term health is cool.

08/24/2026

If you eat more than you planned at dinner, you’re still going to eat breakfast the next morning.

If you miss your protein goal for the day, you’re still going to move on instead of trying to “make up for it” tomorrow.

If you have dessert when it wasn’t part of the plan, you’re still going to enjoy it without adding extra cardio afterward.

If you miss a workout, you’re still going to fuel your body normally, even though part of you might feel like you didn’t “earn” as much food that day.

If you go out to eat and have no idea how many calories were in your meal, you’re still going to get back to your normal routine at the next meal.

I’ve never met someone who was able to build and maintain a healthy relationship with food while also maintaining an all-or-nothing mindset around nutrition.

Having a solid relationship with food isn’t about always making the “right” choice.

It’s about learning that when things don’t go perfectly, you don’t have to compensate, restrict, or start over.

Save this for the next time things don’t go as planned.

It won’t be the last one, and that’s kind of the point.

08/21/2026

We help women build muscle and hit more PRs WITHOUT obsessing over food 24/7.

All of the ladies we work with get amazing results.
⁠
Before finding the Fueling Code inside our signature program, women are usually:

❌ Battling constant fatigue

❌ Not seeing the body composition changes they are working so hard for

❌ Plateaued in their lifts and fitness

❌ Restricting their favorite foods

Even though they tried multiple diets and nutrition hacks, results were minimal.

What actually worked?

✨ increasing energy through a customized nutrition plan, built around your training

✨ eating more calories (usually)

✨ not relying on 1 data point to measure success and progress

✨ regular support and guidance from a team of sports dietitians

This approach transforms performance in the gym, body composition, and your relationship with food in just 4 months of working together!

The best part? Our clients don’t need to rely on cutting carbs or tracking harder or any other strategies that lead to burnout.

Instead, they reclaim the best versions of themselves with an approach based on eating enough, feeling proud of what their bodies can do AND how you view it, and a lifetime of knowledge so you carry these results with you for years to come.

Want to learn more? 👉 Comment ‘INTERESTED’ and I’ll tell you more about it!

08/19/2026

A few friendly sports nutrition reminders because context matters 👇

Collagen is not the same thing as protein powder.

Collagen can be useful for supporting connective tissues, but it isn’t a complete protein and isn’t your best choice for stimulating muscle protein synthesis.

If your goal is muscle growth and recovery, choose a complete protein source for your shake and use collagen for its intended purpose.

Creatine alone doesn’t build muscle.

Creatine can help you train harder, support strength and power, and contribute to muscle gains over time, but taking 5 grams a day isn’t magically building muscle.

You still need adequate calories, protein, carbohydrates, progressive training, and recovery to actually support muscle growth.

Caffeine and carbs aren’t equal energy sources.

Caffeine can make you feel more alert and reduce your perception of effort, but it doesn’t provide your muscles with actual energy.

Carbohydrates provide fuel your body can use during high intensity training, which is why pre workout shouldn’t automatically mean coffee on an empty stomach.

Your fitness tracker doesn’t know the exact amount of calories you burned today.

Your watch can be a useful tool for tracking things like workouts, trends, and activity, but calorie burn is still an estimate.

So please don’t let the number on your wrist determine how much you “earned” the right to eat today.

Friendly reminders from a sports dietitian that supplements and technology can be helpful tools, but they don’t replace the basics of fueling well. 🤝

08/18/2026

I used to think that if I was tired, plateauing, or not recovering well, I just needed to push harder.

More caffeine.
More discipline.
More training.

And probably a little less food on the days I wasn’t working as hard.

But the more I learned about sports nutrition, the more I realized how backwards that can be.

Sometimes the problem isn’t that your body “can’t handle” high intensity training.

It’s that you’re asking it to handle high intensity training without giving it enough resources to do so.

If you need caffeine just to make it through every workout, look at your fueling.

If you’re worried your training is negatively affecting your hormones, look at your total energy intake and recovery.

If you’re cutting back on food every rest day, remember that those are the days your body is actually repairing and adapting to the work you’ve done.

And if your performance has plateaued, doing MORE isn’t always the answer.

Sometimes you need more carbs.

More food.
More sleep.
More recovery.

And yes, sometimes you might need to adjust your training too.

But before assuming your body is failing you, look at how well you’re supporting what you’re asking it to do.

Training is only one part of the equation.

How you fuel and recover from it matters just as much.

08/13/2026

I love my job.

And the conversations I get to have because of it.

So many women want more energy, better performance, more muscle, and body composition changes…

But the second eating MORE or enough makes them feel different, they assume something is going wrong.

Here’s what years of working with athletes has taught me:

👉 Feeling a little fuller when you increase carbs doesn’t mean you’re gaining body fat.

👉 Your body probably isn’t going to undo the effects of years of underfueling in 3 weeks.

👉 The amount of food required to actually fuel CrossFit might look VERY different from the 1,700 calorie meal plan you found online.

👉 And cutting out more foods isn’t always the answer to bloating, especially when we haven’t looked at how you’re eating in the first place.

I’m not saying any of this to make fun of these concerns.

They’re valid questions, especially when diet culture has taught female athletes to respond to every uncomfortable feeling by eating less or making drastic changes.

But eating less or jumping to a new diet isn’t always the answer.

Sometimes the thing standing between you and the athlete you want to become is actually giving your body enough fuel and enough TIME to adapt to it.

If you want to get stronger, recover better, have more energy, and actually see what your body is capable of, you can’t keep panicking every time eating enough feels different.

08/12/2026

8 years helping female athletes fuel for performance.

Hundreds of athletes coached through CrossFit, endurance sports, and strength training.

These lessons came from watching incredibly dedicated women do everything they thought they were supposed to do.

They cut carbs.
They skipped meals.
They tried eating “cleaner.”
They blamed themselves when their energy crashed, their performance stalled, or their relationship with food got worse.

Then I watched those same women start eating enough.

Their lifts improved.
Their recovery improved.
Their confidence improved.

And most importantly, food stopped feeling like the enemy.

These are the lessons I wish every female athlete knew sooner.

Address

Pittsburgh, PA

Website

http://hammerfuelnutrition.com/

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