Cat Hammer

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Cat Hammer, Nutritionist, Pittsburgh, PA.

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

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.

02/13/2026

If you are “being good” all day, chances are you are actually underfueling.

And your body is not just being dramatic.
It is biologically wired to protect you, because this may be a surprise but your body actually needs calories to survive.

When you skimp on carbs.
When you avoid snacks.
When you push off meals because you are “trying to be good.”
Your brain keeps score.

So when nighttime hits and you finally slow down after dinner, the cravings feel loud, urgent, and impossible to ignore.

That is not lack of willpower.
That is restriction catching up with you.

Most nighttime overeating is not about self control.
It is about compensation.

When you start fueling enough earlier in the day, especially with adequate carbs and protein, those “out of control” cravings lose their intensity. And trust me… my clients see the results from this within DAYS of following their programs.

Because their bodies no longer feel deprived.

If you are ready to stop white knuckling your evenings and actually feel in control around food, comment CRAVINGS and I’ll send you my newest training so that you can fix this for good.

02/12/2026

how well did ChatGPT do?
_________

Who else has some predictions?

All I know is that I’m gonna wish I worked more on my gymnastics skills this year 🥲

02/11/2026

You hate that deep down you know you deserve better than underfueling, burnout, and starting over every single Monday.

You’re not stuck because you lack discipline.

You’re stuck because you’ve been taught that eating less equals progress.

It doesn’t.

Underfueling tanks your performance.
It crushes recovery.
It makes your workouts feel harder than they should.
And it keeps you in the loop of restrict, overdo it, feel guilty, repeat.

Your body is not the enemy.

It is the engine.
And engines need fuel if you want PR lifts, better conditioning, and real confidence.

You don’t need another Monday reset.
You need a plan that actually supports your training.

If this hit a nerve, good.

That means you’re ready to do it differently.

02/09/2026

If you’re not already taking care of your nutrition, you’re already behind.

No you probably don’t need to do any fancy fueling strategies the day of the open workouts but your nutrition until then is what matters.

Eat enough calories.
Stop avoiding carbs.
Take your creatine.
Drink your water.

Do the simple things right. And if you want more guidance and clarity, I’m your girl.

Comment OPEN and I’ll send you my new video that outlines my exact fueling strategies that take my clients from stalled progress to more PRs and better energy in a matter of weeks.

02/06/2026

Hidden talents?

I can crack my knees REALLY loud, hby?

02/05/2026

First of all this girl looks cooler than me.

Second, AI only knows me so well because I would never recommend for anyone to waste their money on BCAAs.

Third, if anyone finds this electrolyte product that looks like cough medicine, lmk how it is.

02/03/2026

If I have to dedicate my whole career to defending carbs, I will 🫡

CrossFit is high intensity by design.

High intensity training relies heavily on carbohydrates for fuel.

When carbs are too low, muscle glycogen stays low. Low glycogen means lower power output, slower recovery, and stalled PRs.

It also makes it harder for your body to create the environment needed to build muscle.

Eating more carbs is not about losing control or “being bad”. It is about supporting training quality, recovery, and long term progress.

If increasing carbs feels scary, that usually means your body has not experienced what it can do when it is actually well fueled.

And no, this does not mean eating carbs randomly or endlessly.

It means matching your fuel to the work you are asking your body to do.

This is simply about matching nutrition and training principles, not a contest of who has the most willpower.

02/02/2026

If you actually want to see progress, definitely don’t do these things:

1️⃣ Fast until noon. Skipping fuel all morning tanks training quality, recovery, and hormones for female CrossFitters. It often leads to low energy in the gym and overeating later, not better body composition.

2️⃣ Lower carbs below 200g per day. CrossFit is a high intensity, glycolytic sport that thrives on carbohydrates. Chronically low carbs mean poorer workouts, stalled strength, higher stress, and a body that resists change.

3️⃣ Focus more on progress pics than hard data. Photos fluctuate with lighting, inflammation, sodium, and your cycle. Strength numbers, workout performance, recovery, energy, and consistency tell a far more accurate story.

4️⃣ Feel guilty for not hitting macros perfectly every single day. Perfection thinking increases stress, drives inconsistency, and damages your relationship with food. Body composition improves from trends over time, not from rigid daily control.

If you’re doing any one of these things but are trying to see real results, you probably need to restructure your plan in order to reach your goals to see changes that last that also put your health before aesthetics.

01/30/2026

Proof that eating brightly colored foods in the winter is possible and enjoyable 🤌🏼🥝🫐

Also a reminder that balance creates sustainability. I don’t have picture worthy meals every day and you don’t need to either.

Choose highly quality foods a large majority of the time but don’t forget to include the fun food too.

01/29/2026

Systems are the key to success.

I would have never become a college athlete if I didn’t have systems in place to help me train.

I would have never become a Sports Dietitian if I didn’t have systems in place to help me study.

I would have never left my “comfortable” job working in college sports if I didn’t have systems in place to have another source of income.

I wouldn’t be as motivated to workout if I didn’t belong to a CrossFit gym that writes the workouts for me.

If you have goals, with no systems, you’re going to either be working on those goals far longer than needed or you’ll get discouraged and give up.

The winter time absolutely sucks the life out of me, but I could either be a victim of it, or I can hold myself accountable (or hire help to, which I do), to keep me on track, help me clarify what my next step is, and continue to check off the list of goals I have set for myself.

And you can too.

01/27/2026

Hunger cues are not a reliable indicator when your body has been under stress or underfueled.

This is something I see daily working with athletes and CrossFitters and honestly experience myself some days.

Here are the top reasons hunger can feel nonexistent:

1️⃣ Chronic underfueling teaches your body to conserve energy and quiet hunger signals over time.
2️⃣ High stress increases cortisol which suppresses appetite.
3️⃣ Poor sleep and irregular schedules disrupt hunger and fullness hormones making cues harder to recognize.

Now here is how we work around it…

✅ Eat on consistent meal and snack times regardless of hunger to retrain your body.
✅ Use liquid calories like smoothies shakes or chocolate milk when solid food feels unappealing.
✅ Prioritize easy to digest carb forward foods to gently stimulate appetite and support training demands.

Fueling proactively is actually how you restore hunger cues, performance, and confidence around food.

Address

Pittsburgh, PA

Website

http://hammerfuelnutrition.com/

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