Fueling Athletes
and Active Individuals
Hammer Fuel is dedicated to guiding you towards optimal athletic performance through sports nutrition coaching. Your training plan is individualized, so your performance nutrition plan should be too. Start Today
Fueling Athletes
and Active Individuals
Hammer Fuel is dedicated to guiding you towards optimal athletic performance through sports nutrition coaching. Your training plan is individualized, so your performance nutrition plan should be too. Start Today
Hi there, I'm Cat.
Registered Dietitian Nutritionist
As a former multi-sport athlete, I pursued a career in nutrition, earning degrees in Nutrition and Dietetics and Exercise and Nutrition Science. With experience as a Sports Nutrition Assistant for the Pittsburgh Pirates and now the Head Sports Dietitian at The University of Pennsylvania, I run Hammer Fuel Sports Nutrition, dedicated to helping athletes optimize their performance through proper fueling.
Sports Nutrition Services
Offering multiple nutritional plans and services for those looking to unlock the potential of proper nutrition in sports, for themselves or for others.
Eating enough for more energy today and for your long term health is cool.
#sportsnutrition #crossfitnutrition #nutritioncoach
Eating enough for more energy today and for your long term health is cool.
#sportsnutrition #crossfitnutrition #nutritioncoach
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.
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.
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.
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.
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!
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!
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. 🤝
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. 🤝
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. 🤝
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. 🤝
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.
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.
I literally do not care what your weight is unless you have other data to go along with it 🤷🏻♀️
#sportsnutrition #nutritioncoach #crossfitnutrition
I literally do not care what your weight is unless you have other data to go along with it 🤷🏻♀️
#sportsnutrition #nutritioncoach #crossfitnutrition
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.
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.
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.
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.
Things I’ve changed my mind about:
👉 Tracking calories is disordered → tracking calories is a tool and can be used in many ways. If you have 0 clue how many grams of carbs you’re consuming yet you have performance goals, you probably should track for a period of time to expand your knowledge IF it doesn’t cause obsession over numbers.
👉 You should push every workout hard af or else it’s a waste → You can only truly push hard when you have days where you don’t. HR zone awareness, recovery workouts, and complete rest days are all key.
👉 If MyFitnessPal says you should consume 2000 calories, you should consume 2000 calories → Your energy needs change daily, calorie trackers are often wrong, and only basing your calorie goal on estimations holds you back.
👉 You should only take creatine if you want to get jacked → ~Almost~ everyone should be taking creatine since it not only has major benefits for building lean mass, but also for power output, cognitive function, enhancing hydration status, and accelerating the recovery process.
Changing your mind is one of the best skills you can have as a human. It means you’re capable of growing past your own limitations.
Being in a field where new research is constantly surfacing about new practices, better techniques, and deeper understandings of how to maximize health, wellness, and athletic performance, it’s 100% necessary for to keep up with the newest SCIENCE BACKED info so I can set myself and my clients up for success.
So no, I’m not afraid to admit I’ve changed my mind.
What’s something you’ve changed your mind about lately? 👇
Things I’ve changed my mind about:
👉 Tracking calories is disordered → tracking calories is a tool and can be used in many ways. If you have 0 clue how many grams of carbs you’re consuming yet you have performance goals, you probably should track for a period of time to expand your knowledge IF it doesn’t cause obsession over numbers.
👉 You should push every workout hard af or else it’s a waste → You can only truly push hard when you have days where you don’t. HR zone awareness, recovery workouts, and complete rest days are all key.
👉 If MyFitnessPal says you should consume 2000 calories, you should consume 2000 calories → Your energy needs change daily, calorie trackers are often wrong, and only basing your calorie goal on estimations holds you back.
👉 You should only take creatine if you want to get jacked → ~Almost~ everyone should be taking creatine since it not only has major benefits for building lean mass, but also for power output, cognitive function, enhancing hydration status, and accelerating the recovery process.
Changing your mind is one of the best skills you can have as a human. It means you’re capable of growing past your own limitations.
Being in a field where new research is constantly surfacing about new practices, better techniques, and deeper understandings of how to maximize health, wellness, and athletic performance, it’s 100% necessary for to keep up with the newest SCIENCE BACKED info so I can set myself and my clients up for success.
So no, I’m not afraid to admit I’ve changed my mind.
What’s something you’ve changed your mind about lately? 👇
As a Sports Dietitian, what I actually make is women who stop apologizing for eating enough.
I make athletes who finally realize carbs aren’t the enemy.
I make women who walk into the gym fueled, confident, and ready to perform instead of wondering if they ate “too much.”
I make athletes who hit PRs because they’re finally giving their bodies what they need.
I make women who can enjoy dinner with friends without guilt.
I make competitors who stop chasing the smallest version of themselves and start building the strongest version instead.
I make women who trust their bodies again.
I make freedom from food obsession.
I make confidence that lasts long after the workout is over.
That’s what I make.
And I truly believe this is exactly one of the things I’m here on this earth to do.
As a Sports Dietitian, what I actually make is women who stop apologizing for eating enough.
I make athletes who finally realize carbs aren’t the enemy.
I make women who walk into the gym fueled, confident, and ready to perform instead of wondering if they ate “too much.”
I make athletes who hit PRs because they’re finally giving their bodies what they need.
I make women who can enjoy dinner with friends without guilt.
I make competitors who stop chasing the smallest version of themselves and start building the strongest version instead.
I make women who trust their bodies again.
I make freedom from food obsession.
I make confidence that lasts long after the workout is over.
That’s what I make.
And I truly believe this is exactly one of the things I’m here on this earth to do.
Testimonials
Dan Hammer
Planning meals ahead of time can be tough when dealing with a complex schedule, and even more so when your goal is weight gain. Cat has helped me come up with methods that worked for me and provided me with more energy and ultimately helped me achieve my weight gain goals. With her nutrition coaching guidance and knowledge on sports nutrition, I learned how to set realistic goals for myself that aided in my off season goals.
Cam VanHoorebeke
First off, this program works! If you are an athlete that is looking for that next level jump in your performance and recovery then use Cat’s program! She does not require these life altering changes to your eating habits but instead provides simple tips and tricks to provide huge results. Overall, I have felt my body recover faster and seen massive jump in velocity (sitting around 85 in 2020 to now sitting 91 in 2021). This stuff is the real deal – take nutrition seriously and preform better.
Nick Covis
Some of the most important information I learned is the quantity of food I need to eat for the amount of activity I do throughout the day. During my 3 month journey, I was able to gain 20 lbs, increase my pull down velocity by over 2 miles per hour, and add over 30 lbs to my deadlift. I would totally recommend this program for athletic performance. In addition to the athletic piece, I would recommend people with any nutrition goal.
Bekah Good
Before we started working together, I assumed that honing in on my nutrition would require me to be restrictive with my diet. But Cat has always taken the time to help me create an individualized meal plan that was easy to follow and gave
me a lot of freedom. I would also encourage anyone who wants to improve their relationship with food to work with Cat. She has helped me to improve how I see food and my body and I know that this will help me continue to live a healthy lifestyle long after my playing
days are over.
Sarah Pichini
Cat Hammer has helped me tremendously. I have chronic IBS and have tried multiple lifestyle changes and medications; however, I had little success because these changes were not tailored to what my body needed. I often felt sluggish and had painful flare ups, limiting my activity level and performance. Since working with Cat, I now know what foods properly fuel my body, I am able to sustain longer workouts, and I am no longer taking prescription medication. I recommend Cat Hammer to ANYBODY as she is an educator and motivator who helps you achieve your goals safely and effectively.
Paul Stowell
Some of the most important pieces of information I learned were that weight isn’t always the best measure of progress and how I can fuel during the day before my workouts to get the most out of them. I accomplished a successful return to throwing and gained a lot of confidence when strength training. I think the biggest thing I took from this experience was that I just feel so much more knowledgeable about food and nutrition.
Steven Pichini
I didn’t have to cut out everything I love! The best part is that she tailors your nutrition program to your needs/desires. Cat teaches you how to incorporate your “must haves” in life, but still reach your nutrition goals and fitness levels; it is actually possible. I am also down an inch so far in my waist. I feel like I have a win/improvement in every category and it feels great! I couldn’t recommend Cat & Hammer Fuel Sports Nutrition enough! Now I look forward to working out, I have the energy to run with my dog as a second workout and best of all I can push myself harder and further than I have before and I’m not sore the next day!