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.

06/01/2026

Full life… unlocked ✅

And I’m speaking from personal experience and the experience of basically all of my lovely ladies inside my coaching program, The Fueling Code.

I started this program because as someone who tried for a majority of my life to be the smallest version of myself and then realizing that I was just starving my body in the process, then finally feeling what it felt like to have ENOUGH calories, I wanted to teach, coach, and empower other women to do the same.

And if you’re thinking that eating enough will take you further from your body comp goals, it doesn’t when it’s done properly.

In fact, eating enough is necessary to reach them.

Especially for female CrossFitters who train hard 4-6x/week who actually care about lifting heavy and being fit.

Calorie deficits should be short term but so many women fall into the trap of living in them for YEARS.

These long term calorie deficits make your body adapt. And not in a good way.

Metabolism starts to slow, recovery gets worse, performance stalls or tanks, and your cells are overworked and underfed.

And I know you care about your long term health, so I want you to take care of it now by giving your body enough fuel, because your body deserves it.

If you want to learn more about how I can help you overcome the fear of eating more to reach your performance and body comp goals, comment ✨ LEARN ✨ and we can discuss your best next step.

05/22/2026

Everyone wants to know the “best strategy” for Murph…

But most people are about to make the workout feel WAY harder than it needs to.

A few science backed fueling reminders👇🏼:

1️⃣ You do not need a massive carb load.

Just slightly increasing carbs the day before helps maximize muscle glycogen so you actually have fuel available Monday. I’m recommending ~20g carbs extra at each meal for my clients, but this will vary based on the person.

2️⃣ Hydration starts BEFORE the workout.

Even mild dehydration can increase perceived effort and make endurance feel worse.

3️⃣ And please do not show up fasted because “it’s just a workout.”

Consuming carbs before training helps maintain blood glucose, improve output, and delay fatigue.

4️⃣ And yes… carbs during the workout can help too.
Especially for longer high intensity sessions that exceed 60 minutes (for most of us) like Murph.

Carbs during training help maintain performance, reduce fatigue, and can even improve recovery afterwards by sparing glycogen depletion.

If your goal is to just survive the workout, don’t listen to anything I just said.

If your goal is to perform well AND recover well, save this post and share is with your gym friends who need to hear this.

05/20/2026

Ok but really calorie deficits are supposed to be temporary.

If you’ve been living in one for months or even years… you’re holding yourself back.

If you’re tired of not feeling like yourself, not knowing why your body or performance isn’t progressing, and are ready for a change, comment ✨READY✨ and I’ll send you a link to my free masterclass to show you how I get my clients fueling, feeling, and performing better than ever.

I got you, friend 🫶🏼

05/14/2026

Anyone can use an online calorie calculator to estimate your macros.

Not everyone has been trained to understand metabolism at a cellular level, manage complex medical conditions like RED-s, low energy availability, eating disorders, interpret bloodwork and make strategic recommendations based on that, manage GI issues, manage food intolerances and allergies, recommend supplements that actually work, analyze body composition data and make recommendations for performance AND aesthetics, just to name a few.

It may not be everyone’s need to choice to work with a Sports Dietitian, but please know that a nutritionist and a Sports Dietitian ARE NOT the same thing.

That is all for today 🫶🏼

05/12/2026

If intuitive eating was enough for female CrossFitters…

You wouldn’t be crashing halfway through workouts.

Feeling exhausted despite “eating healthy.”

Constantly thinking about food at night.

Or wondering why your performance and recovery are stuck.

The reality is that high intensity training changes hunger cues.

A lot of female athletes underfuel without realizing it because appetite does NOT always reflect what your body actually needs.

Especially after years of dieting, tracking, or trying to “eat clean.”

CrossFit is a demanding sport.

Your body needs intentional fuel to recover, build strength, support hormones, and maintain energy.

That means:

Carbs before training.

Recovery nutrition after workouts.

Enough overall food intake.

And learning how to fuel like an athlete instead of fearing food.

It’s exactly what I teach inside my program.

Not another restrictive meal plan.

Not cutting carbs.

Not obsessing over macros forever.

Just learning how to confidently fuel for performance, recovery, energy, and body composition without food guilt.

Comment ✨FUEL✨ and I’ll send you the details.

05/10/2026

It’s not about doing more. It’s about simplifying more.

So many women that I work with are extremely motivated high achievers who want to accomplish A LOT.

And while this can be so beneficial in many areas of their lives, when it comes to nutrition, it’s not always a good thing.

Social media influencers and health experts will convince you that you need to take a greens powder, colostrum, 20g creatine, ashwagandha, and collagen.

But they fail to mention that getting enough total calories and nutrients through your diet, enough sleep, and sticking with an approach over a longer period of time are actually the most cost effective ways to get real results and sustain them.

I always tell me clients…

If nutrition feels complicated, that’s because you’re overcomplicating it. So let’s simplify.

And THAT is how you see real progress over time.

05/07/2026

Women are not fragile.

And the science does not say we should avoid high intensity exercise.

Research actually shows that appropriately programmed high intensity training can improve cardiovascular fitness, insulin sensitivity, muscle retention, bone density, energy, and long term health in women.

The issue is not intensity itself.

The issue is trying to do intense training while also under eating, under recovering, sleeping poorly, and living in chronic stress.

That combination can absolutely leave women feeling exhausted, inflamed, and burnt out.

But that does NOT mean women should fear hard training.

Women benefit from intensity.

We just need enough fuel and recovery to support it.

Women are allowed to train hard… and eat enough to recover from it.

05/05/2026

But do you even like cottage cheese???

Because if you don’t, you don’t have to force yourself to eat it.

So many times when women are looking to improve their body composition, they stick to foods that feel “safe”.

You know, low calorie, high protein, low sugar.

But then when I ask them, “Do you even like it?”

The response is usually something like “Well it’s fine.”

If you’re ok with “fine”, go for it.

But when you choose foods that you don’t even really like, that aren’t satisfying, and that just feel “safe”, that’s not really doing the best job of making your eating approach sustainable.

Think about it— you probably have a food you literally can’t even look at anymore because you ate soooo much of it during a dieting phase at some point in your life.

You probably just overly relied on that food because it fit within your macros and didn’t contain “junk”.

But now along with those foods that you can’t eat anymore, how long did you sustain the results that eating approach gave you??

You get the point here.

All I’m saying that as a Sports Dietitian who has been THROUGH IT myself with dieting behaviors and keeping lists of safe foods, you don’t have to live like that, EVEN IF you have body composition goals.

My clients learn how to eat ALLL of their favorite foods while approaching it with an intentional mindset that sets them up for success now and for the long haul.

So if you’re tired of clumpy cheese and puffed air and want to learn more about how you can eat your favorite foods while also still crushing your body comp goals, comment ✨SUSTAIN✨ and we can talk more about how you can reach your goals once and for all.

05/02/2026

As a former college athlete who loves to compete and push myself, I literally don’t even know what else would have scratched the itch more than CrossFit.

Oh and not to mention that it was the best “in” to help me score a first date with my now husband, 😏

POV You stopped dieting… but somehow food still feels stressfulYou tell yourself you’re just “eating clean” now. Or that...
05/01/2026

POV You stopped dieting… but somehow food still feels stressful

You tell yourself you’re just “eating clean” now.

Or that you “don’t need that much” before training.

But deep down it still feels like pressure.

Pressure to get it right, to be disciplined, and to not mess it up.

And when you do… it feels like failure.

So you swing between being super controlled and then completely out of control.

And end up wondering what’s wrong with you.

But here’s the truth:

Nothing is wrong with you.

Your body is responding exactly how it was conditioned to.

Because rules don’t just disappear.

They just get quieter.

And that’s why this phase feels so confusing.

You want to fuel like an athlete but your brain is still running on old dieting patterns.

And that gap is exhausting

The shift that you need isn’t more discipline.

It’s learning how to fuel without rules.

It’s understanding what your body actually needs.

It’s rebuilding trust so food feels simple again.

If this hit a little too close… you’re not alone.

And you’re not stuck here.

This is exactly what we work through inside my program exclusively for female CrossFitters, The Fueling Code.

So if you want a real strategy that isn’t just based in “less food, more discipline”, comment✨STRATEGY✨ so we can discuss next steps.

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