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.
8 years ago I landed my first job in sports nutrition with the Pittsburgh Pirates.
6 years ago I finally finished my Dietetic Internship and 2 months later passed my boards to officially become a Registered Dietitian.
While I searched for jobs, I started slowly seeing clients and soft launched Hammer Fuel Sports Nutrition.
6 months after that I landed my first job working in DI college sports.
2 years later I was promoted to Head Sports Dietitian.
1 year later I passed the exam to become a Board Certified Specialist in Sports Dietetics.
Throughout my 5 years working in college sports, I balanced building Hammer Fuel, knowing that one day I would make the leap and make it my full time job.
Last year I got married, priorities shifted, and I finally made the jump.
I left my “secure” full time job working in college sports and bet on myself.
I started shifting the population I was working with to female CrossFitters, as I felt a huge sense of fulfillment working with such bada$$ women who were some of the hardest workers I’ve ever met.
1 year later, I can firmly say that I’ve never felt more fulfilled in my career.
I know I’m exactly where I need to be working with amazing, strong, and motivated women everyday to help them step into the highest versions of themselves.
And the best part???
This is just the beginning.
Thank you to every single person who has supported me up to this point. I hope you all stick around to see what’s next 😊
8 years ago I landed my first job in sports nutrition with the Pittsburgh Pirates.
6 years ago I finally finished my Dietetic Internship and 2 months later passed my boards to officially become a Registered Dietitian.
While I searched for jobs, I started slowly seeing clients and soft launched Hammer Fuel Sports Nutrition.
6 months after that I landed my first job working in DI college sports.
2 years later I was promoted to Head Sports Dietitian.
1 year later I passed the exam to become a Board Certified Specialist in Sports Dietetics.
Throughout my 5 years working in college sports, I balanced building Hammer Fuel, knowing that one day I would make the leap and make it my full time job.
Last year I got married, priorities shifted, and I finally made the jump.
I left my “secure” full time job working in college sports and bet on myself.
I started shifting the population I was working with to female CrossFitters, as I felt a huge sense of fulfillment working with such bada$$ women who were some of the hardest workers I’ve ever met.
1 year later, I can firmly say that I’ve never felt more fulfilled in my career.
I know I’m exactly where I need to be working with amazing, strong, and motivated women everyday to help them step into the highest versions of themselves.
And the best part???
This is just the beginning.
Thank you to every single person who has supported me up to this point. I hope you all stick around to see what’s next 😊
If there are any statements that confuse you, DM me so we can make your life better 🙂
As a Sports Dietitian who helps female Crossfitters improve performance and body comp, I see this all of the time.
Many women I work with have been stuck in calorie deficits for months or YEARS.
And while calorie deficits have their place, they should not be a way of life.
When you’re training hard and putting a lot of stress on your body from exercise, your body needs nutrients and calories to heal so your muscles can actually grow.
If adding more calories causes you to feel slightly more bloated, that’s normal.
If adding more calories you gain some water weight, that’s normal.
If either one of those things cause you to have a bad body image day, that’s normal.
But it’s up to you to allow the process to work long enough to see real, sustainable change.
If you continue to jump from one approach to the other and they all involve calorie deficits, you’re missing the point.
If you’re ready to stop restricting and finally give your body the fuel it needs so you can see measurable changes in body composition AND performance, comment ✨GOALS✨ and I’ll send you a DM to discuss next steps.
As a Sports Dietitian who helps female Crossfitters improve performance and body comp, I see this all of the time.
Many women I work with have been stuck in calorie deficits for months or YEARS.
And while calorie deficits have their place, they should not be a way of life.
When you’re training hard and putting a lot of stress on your body from exercise, your body needs nutrients and calories to heal so your muscles can actually grow.
If adding more calories causes you to feel slightly more bloated, that’s normal.
If adding more calories you gain some water weight, that’s normal.
If either one of those things cause you to have a bad body image day, that’s normal.
But it’s up to you to allow the process to work long enough to see real, sustainable change.
If you continue to jump from one approach to the other and they all involve calorie deficits, you’re missing the point.
If you’re ready to stop restricting and finally give your body the fuel it needs so you can see measurable changes in body composition AND performance, comment ✨GOALS✨ and I’ll send you a DM to discuss next steps.
Nutrition isn’t just about one thing.
It’s about understanding how everything else regarding your health is connected to it.
As a sports dietitian, I don’t just help clients calculate their calories and macros.
I help empower them to understand how other areas of their health connect to nutrition like…
Why afternoon crashes happen.
Why stressful days make them feel like they’re nauseous and how to overcome it.
How stress is impacting their ability to build muscle.
How hitting zone 5 in workouts 5-6 times per week is causing lack of recovery.
All aspects of health are connected and it’s time we all start treating it as such.
Nutrition isn’t just about one thing.
It’s about understanding how everything else regarding your health is connected to it.
As a sports dietitian, I don’t just help clients calculate their calories and macros.
I help empower them to understand how other areas of their health connect to nutrition like…
Why afternoon crashes happen.
Why stressful days make them feel like they’re nauseous and how to overcome it.
How stress is impacting their ability to build muscle.
How hitting zone 5 in workouts 5-6 times per week is causing lack of recovery.
All aspects of health are connected and it’s time we all start treating it as such.
CrossFit 🤝 Sports Nutrition
Had the best time keeping the athletes fueled and hydrated at @deweybeachchampionship
Thank you so much to our amazing vendors who also made this possible.
@fluidnutrition
@ready_nutrition
@honeystinger
CrossFit 🤝 Sports Nutrition
Had the best time keeping the athletes fueled and hydrated at @deweybeachchampionship
Thank you so much to our amazing vendors who also made this possible.
@fluidnutrition
@ready_nutrition
@honeystinger
One of the biggest misconceptions in nutrition is that a stable body weight automatically means you’re eating at maintenance consistently.
For women who train hard consistently who have also spent years underfueling or inconsistently fueling, that’s often not the case.
The first step is creating consistency.
Only then can you begin to understand what your body actually needs.
A few pounds of weight gain during this process doesn’t automatically mean body fat gain.
Sometimes it’s simply a sign that your body is finally being given the fuel it’s been missing.
If a few pounds of weight gain (even if it’s just from water retention) prevents you from giving your body what it needs, then be ok with not reaching your full potential (said with love)
One of the biggest misconceptions in nutrition is that a stable body weight automatically means you’re eating at maintenance consistently.
For women who train hard consistently who have also spent years underfueling or inconsistently fueling, that’s often not the case.
The first step is creating consistency.
Only then can you begin to understand what your body actually needs.
A few pounds of weight gain during this process doesn’t automatically mean body fat gain.
Sometimes it’s simply a sign that your body is finally being given the fuel it’s been missing.
If a few pounds of weight gain (even if it’s just from water retention) prevents you from giving your body what it needs, then be ok with not reaching your full potential (said with love)
Even though I’m a huge fan of dairy for my clients and myself, it’s not the only way to achieve hitting your protein goals.
Your nutrition plan doesn’t need to look like everyone else’s, and that’s the beauty of it.
#nutritioncoach #proteingoals #sportsnutrition
Even though I’m a huge fan of dairy for my clients and myself, it’s not the only way to achieve hitting your protein goals.
Your nutrition plan doesn’t need to look like everyone else’s, and that’s the beauty of it.
#nutritioncoach #proteingoals #sportsnutrition
Even though I’m a huge fan of dairy for my clients and myself, it’s not the only way to achieve hitting your protein goals.
Your nutrition plan doesn’t need to look like everyone else’s, and that’s the beauty of it.
#nutritioncoach #proteingoals #sportsnutrition
Even though I’m a huge fan of dairy for my clients and myself, it’s not the only way to achieve hitting your protein goals.
Your nutrition plan doesn’t need to look like everyone else’s, and that’s the beauty of it.
#nutritioncoach #proteingoals #sportsnutrition
Nutrition “coaches” out here wilidin recommending 1200 calories and air to women who are looking to hit more PRs and improve body comp.
I’ve legitimately met with multiple women over the past couple of months who have been told to eat fewer than 1000 calories per day, with one saying a nutrition coach recommended 600 calories per day.
You can’t make this stuff up.
As a Sports Dietitian I have a hard time wrapping my head around how “nutrition coaches” can fail so many women this way with the wealth of information that is readily available regarding health and overall HUMAN SURVIVAL.
Now these 600-1200 calories numbers are obviously low but even some calorie recommendations below 2000 per day for women who train hard, and potentially multiple times per day still probably isn’t enough.
At the end of the day common sense is going to win here.
Calories/food = energy and nutrients.
Without enough energy or nutrients your body and cells can’t function properly.
So no wonder why women have intense cravings, can’t lose weight or change body comp, are miserable, can barely stay awake in the afternoon, and then binge at night or on the weekends.
There is a better way. I promise you.
Nutrition “coaches” out here wilidin recommending 1200 calories and air to women who are looking to hit more PRs and improve body comp.
I’ve legitimately met with multiple women over the past couple of months who have been told to eat fewer than 1000 calories per day, with one saying a nutrition coach recommended 600 calories per day.
You can’t make this stuff up.
As a Sports Dietitian I have a hard time wrapping my head around how “nutrition coaches” can fail so many women this way with the wealth of information that is readily available regarding health and overall HUMAN SURVIVAL.
Now these 600-1200 calories numbers are obviously low but even some calorie recommendations below 2000 per day for women who train hard, and potentially multiple times per day still probably isn’t enough.
At the end of the day common sense is going to win here.
Calories/food = energy and nutrients.
Without enough energy or nutrients your body and cells can’t function properly.
So no wonder why women have intense cravings, can’t lose weight or change body comp, are miserable, can barely stay awake in the afternoon, and then binge at night or on the weekends.
There is a better way. I promise you.
Unpopular opinion: The wellness world has a consistency problem.
The same people avoiding seed oils, plastic water bottles, food dyes, and added sugar are often the first to jump on the latest peptide trend because it’s “natural.”
Natural doesn’t automatically mean safe, effective, or risk free.
And if we’re being honest, many of these compounds are being synthesized in labs with far less oversight than the foods they’re trying so hard to avoid.
I’m not anti peptide.
Some peptides have legitimate research behind them and may have appropriate uses.
I’m anti blind trust and I think more people should be too.
#nutritioncoach #peptides
Unpopular opinion: The wellness world has a consistency problem.
The same people avoiding seed oils, plastic water bottles, food dyes, and added sugar are often the first to jump on the latest peptide trend because it’s “natural.”
Natural doesn’t automatically mean safe, effective, or risk free.
And if we’re being honest, many of these compounds are being synthesized in labs with far less oversight than the foods they’re trying so hard to avoid.
I’m not anti peptide.
Some peptides have legitimate research behind them and may have appropriate uses.
I’m anti blind trust and I think more people should be too.
#nutritioncoach #peptides
Unpopular opinion: The wellness world has a consistency problem.
The same people avoiding seed oils, plastic water bottles, food dyes, and added sugar are often the first to jump on the latest peptide trend because it’s “natural.”
Natural doesn’t automatically mean safe, effective, or risk free.
And if we’re being honest, many of these compounds are being synthesized in labs with far less oversight than the foods they’re trying so hard to avoid.
I’m not anti peptide.
Some peptides have legitimate research behind them and may have appropriate uses.
I’m anti blind trust and I think more people should be too.
#peptides #nutritioncoach
Unpopular opinion: The wellness world has a consistency problem.
The same people avoiding seed oils, plastic water bottles, food dyes, and added sugar are often the first to jump on the latest peptide trend because it’s “natural.”
Natural doesn’t automatically mean safe, effective, or risk free.
And if we’re being honest, many of these compounds are being synthesized in labs with far less oversight than the foods they’re trying so hard to avoid.
I’m not anti peptide.
Some peptides have legitimate research behind them and may have appropriate uses.
I’m anti blind trust and I think more people should be too.
#peptides #nutritioncoach
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.
#nutritioncoach #crossfitnutrition #crossfit
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.
#nutritioncoach #crossfitnutrition #crossfit
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!