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.

04/22/2026

Guys, I’m exhausted 🫠

But here to help you so you can stop googling or following advice that was never meant for you and actually have a clear method for hitting your goals and learning how to sustain them.

If you’re looking to take the next step, comment READY and I’ll send you a DM to discuss how I can help 💪🏼📈

04/19/2026

With the amount of female CrossFitters who avoid carbs like the plague, you’d this this is breaking news buuuuut..

High intensity exercise (aka pretty much everything in CrossFit) is fueled by carbs.

That’s it. That’s the story.

Fats break down too slow.

Protein shouldn’t be a readily available energy source under more circumstances.

So you’re left with carbs as a macronutrient for fuel.

And carbs are the perfect fuel source for CrossFit.

So just here to remind you that 150g of carbs per day isn’t gonna cut it if you’re trying to improve your energy and hit performance goals.

Increase the carbs ladies. They should be your bff.

04/15/2026

I’m not here to call you out, I’m here to call you in because I want better for you 🫶🏼💪🏼

04/13/2026

What if I told you there’s not just one type of hunger.

I teach my clients about 6 different types because if you don’t understand them, you’ll constantly feel like you’re doing something wrong with food.

Here are the 6 types of hunger I help my clients understand:

Physical hunger�This is your body actually needing fuel.

Emotional hunger�This is driven by stress, boredom, or how you’re feeling.

Mental hunger�This comes from food rules, restriction, or constantly thinking about food.

Taste hunger�This is wanting something simply because it sounds good.

Practical hunger�This is eating because you know you need to for your schedule or training.

Habitual hunger�This is eating based on routine or time of day.

Here’s where most CrossFit and active women get stuck…

They only believe in physical hunger (which isn’t always reliable if you’ve been in long term calorie deficits).

So they skip pre workout fuel.
�Underfuel during the day.
�And then feel out of control at night.

But that’s not a discipline problem.

That’s a misunderstanding of your body.

Because performance isn’t fueled by waiting until you’re starving.

It’s fueled by eating when it actually makes sense.

Start here:

The next time you feel hungry, ask yourself…

What type of hunger is this?

You don’t need to judge it.
�You just need to notice it because awareness is what leads to better fueling, better performance, and way less food guilt.

04/07/2026

Supplement companies don’t care if you get a benefit from their product. They care if you buy their product.

Bold claims are made on A LOT of supplements with little to no scientific evidence to support it.

And the worst part is so many consumers fall for it because we’re all searching for a quick fix and marketers are gooood are speaking to our pain points.

So consumers buy the supplements that have claimed that are either straight up lies OR have minimal research to support its benefits.

Even collagen for example, while it’s extremely popular, there isn’t compelling evidence to suggest it truly helps with collagen production more than sufficient calories, protein, and micronutrients do.

As a Sports Dietitian, do I recommend collagen? Maybe on rare occasions like if we are looking to check every single box to ensure proper healing for certain things like tendon or ligament injuries. But really, its main benefit comes down to the fact that it’s another source of amino acids.

And guess where you also get amino acids… yup, protein!

So next time you’re ready to invest in supplements, I can guarantee you, investing in your day-to-day nutrition would benefit you waaaay more.

04/06/2026

I’ve been coaching women for almost 8 years now, and trust me, I know the tendencies that come up after holidays (and I’ve experienced them myself too!)

But restricting your body today only reinforces the idea that holidays make you go “off track” and all of the foods you enjoyed yesterday were “bad”.

That’s not helping you.

Fueling consistently will.

04/01/2026

Before you all go crazy, I fully understand that “just eating more” doesn’t solve the problem on its own.

HOWEVER, this is probably the best first step for… everyone. Especially extremely active people.

And while this alone may not work for everyone, many of my clients see a MASSIVE reduction in food noise after eating enough total calorie for even just a couple of weeks.

Your body is smarter than most of us give it credit for. Please listen to yours.

03/28/2026

Diet culture… you suck.

All or nothing mentality… you suck.

“Athlete mentality” around nutrition… you suck.

You know what doesn’t suck though? Fueling your body ENOUGH.

I promise you life gets so much better when you can fuel enough without fear while also seeing the results you’ve been chasing for years, yet just never had the right plan to make those results stick.

If you done blaming yourself and guessing on what your body actually needs, comment LEARN and I’ll send you my new free masterclass so you can finally gain clarity on what YOU need to hit your goals and actually sustain them.

03/27/2026

POV: You’ve been trusting serving sizes and random calorie recommendations like they’re law…
but they were never designed for you 😅

So many women I work with struggle to eat enough calories because they’ve grasped onto a certain number of calories and then can’t break out of that mindset.

Like sticking to 1800 calories because a plan they followed years ago told them that’s how much they needed but they stopped following the plan because they stopped seeing progress…

So then whyyyy are we still following that number when its time to “lock back in” again?

Or like when you only have 2 eggs for breakfast because that’s what you’ve always done but what if I told you that 1 egg only has 6 grams or protein but you need at least 30 in your meals???

And trust me, I know it’s hard to do something different and TRUST that it’s going to work.

But following plans and numbers that were never designed for you is the best way to stay exactly where you are right now and never see the results you’re working so hard for.

Difficult to start doing? Yes.

But once you start quickly seeing how much better you feel after eating the amount of food YOUR body actually needs? You’ll never go back.

03/23/2026

I don’t want to make you upset but if you’ve been doing any of these things, you might want to rethink your strategy.

So many women get really good at testing different approaches but then quickly hopping to the next one because the last one didn’t work, or didn’t work fast enough.

They blame themselves for not being disciplined enough or having bad genetics.

To improve your health, there are so many levers you can pull. It truly is like a science experiment.

And if you want to trial things on your own, you go girl!

But if you want to have a clearly defined approach designed for you from an expert who has been doing this for almost 8 years, I’m your girl.

So listen, if you’re ready to stop guessing and relying on ChatGPT to design your fueling plan, comment ✨ I’M IN ✨ and I’ll send you a DM so we can chat about the next step for getting you closer to your goals.

Because time is of the essence and I don’t want you wasting any more of yours!

03/19/2026

There are COUNTLESS foods in the world, but your rotation of “safe foods” is keeping you stuck… physically and mentally… am I right?

So many women follow a generic meal plan at some point in their lives and then can’t see beyond it.

They can’t see beyond the amount of calories and other foods because anything else feels “off plan” or “bad” or “unsafe”.

But you need to know that having a meal plan filled with low calorie foods or a specific calorie number stuck in your head for the rest of your life is literally sucking the joy out of so many things.

Going out to eat? This forces you to check the menu before to find the healthiest or lowest calorie option and if you choose what you really want… well that guilt sticks with you for days.

Everybody in your family wants pizza? Well you either decide to try your best to enjoy it while wallowing in “I’ll start over again on Monday” or you just order another salad instead.

Or maybe you just want ground beef instead of boring old chicken again but you know the fat content is higher so you need to cut back somewhere else that day.

And all of this noise… it’s not only impacting your mindset because you’re also trying to push through hard workouts while running on fumes, so now physically you don’t feel like you’re living up to your potential either.

If this resonates, then maybe it’s time you start working towards having the confidence, knowledge, and skills to fuel ENOUGH while also enjoying the food that fuels you.

Seriously, life is too short to stay stuck, so if you want to break this cycle, comment ✨ FREE ✨ and I’ll send you a DM so we can talk about taking the next step.

Address

Pittsburgh, PA

Website

http://hammerfuelnutrition.com/

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