FOR FEMALE ATHLETES AGED 12 TO 20
Training hard is the easy part. Knowing what to eat to properly fuel your growing body, is the bit that's harder to get right.
The RISE Female Athlete Package gives you 8 practical lessons, 3 personal consults with Jess, and a full year inside the Relish Athlete Village. Whether you're the athlete or her parent, you'll always have somewhere to turn when a fuelling question comes up. It's a nutritionist in your pocket for the whole season.
Is this for you?
RISE is for female athletes aged 13 to 20 who are training hard, competing regularly, and want to feel better in their body and their sport.
It's also for parents who want to support their daughter with food and fuelling, without the guesswork, and would love some personal guidance along the way rather than working it out alone.
If any of these sound familiar, this is for you:
If you're the athlete:
- You're unsure what to eat before and after training
- You pick at food, or skip meals, on tiring training days
- You're comparing yourself to teammates or what you see online
- You feel like you're constantly nagged about food, and would love to know it's actually working for you
If you're the parent:
- You want to help but aren't sure if what you're doing is right
- You worry about getting the balance wrong, under-fuelling her or turning food into a battle
- You've searched things online at 9pm and come away more confused than when you started
- You wish there was someone qualified you could ask, without booking an appointment every time
What RISE is built on
RISE follows the Relish Athlete Method: FUEL, FUNCTION, FEEL.
Three pillars because nutrition for young female athletes isn't just about what goes on a plate. It's about how her body works, how she feels in it, and how to build habits that last well beyond her sport.
FUEL — what to eat, when to eat it, and how to build a day of eating that actually supports training and growth.
FUNCTION — how her body works as a female athlete, including energy availability, RED-S, the menstrual cycle, sleep, and recovery.
FEEL — body image, food relationships, social situations, and what it actually looks like to trust food and feel good.
What's inside
Lesson 1: Welcome to RISE
Introducing the Relish Athlete Method and why this program is different. Set the tone and your why for what's ahead.
Lesson 2: Build Your Base (FUEL)
What a balanced day of eating actually looks like. The Performance Plate model. How to adjust for training days vs rest days without overthinking it.
Lesson 3: Nutrients That Matter and Staying Hydrated (FUEL)
The key nutrients for female athletes, iron, calcium, vitamin D, where to get them from food, what you actually need and how to stay hydrated on busy training days.
Lesson 4: Fuelling Around Training (FUEL)
What to eat before, during, and after training. The 3-2-1 pre-training method. The 4 Rs of recovery. What to pack in a training bag so you're never caught short.
Lesson 5: Energy Availability and REDs (FUNCTION)
What happens when an athlete doesn't eat enough, how to recognise the signs, and what to do about it. No fear, just real information.
Lesson 6: The Female Athlete (FUNCTION)
The menstrual cycle as a health signal, not an inconvenience. How energy, training, and nutrition connect across the month. Sleep, recovery, and why they matter as much as what you eat.
Lesson 7: Your Body, Your Relationship With Food (FEEL)
Body changes in adolescence, social media and comparison, eating at team dinners and social situations, and what a genuinely healthy food relationship looks like.
Lesson 8: Real Life, Your Way (FEEL)
Competition day basics, managing busy school and sport schedules, and building a simple flexible way of eating that feels right for you.
What you get:
- 8 video lessons, unlocked one a week, designed for the athlete to work through and the parent to follow along with
- 3 x personal 1:1 consults with Jess, tailored to her training and your family's life
- A full year inside the Relish Athlete Village, where either of you can ask Jess or lean on other athletes and parents anytime a question comes up
- One practical handout per lesson, to refer back to
- Full access to the Relish Recipe Hub for 1 year, so mealtimes are one less thing to think about
The Community: Have a Nutritionist in Your Pocket
One of the biggest parts of RISE is the community. You'll get a full year of access to the Relish Athlete Village, our private space where young athletes and parents connect, ask questions, and share what's working.
It's a place to feel understood by people going through the same training, the same schedules, and the same food questions, not comparing yourself to strangers online. Whether it's a quick question between consults or just knowing someone else gets it, a lot of the real support happens here.
Plus, the Relish Recipe Hub
A growing library of Jess's go-to family recipes and athlete-friendly snacks. Real food, easy to make, and added to all the time. Yours for 1 year from when you join.
About Jess
I'm Jess, a New Zealand Registered Dietitian and sports nutritionist. I'm also a former professional netballer, so I know what it's like to train hard and figure out food at the same time.
I work with young female athletes because this is where it matters most. The habits built now, the relationship with food developed now, the understanding of how a female body works, these things follow an athlete for life.
RISE isn't about eating perfectly. It's about understanding your body, fuelling it well, and feeling good in it. That's the foundation everything else is built on.
What athletes are saying
"My conscious thoughts on actually thinking about what I am eating and why, and also the positive self talk. I really liked the bit about talking to yourself like how you'd talk to a friend. I feel like I have a better understanding of what to eat and when around my training and have noticed my energy levels are so much better. The pictures are so helpful."
Sophie
"I learned things you wouldn't usually cover in a standard nutrition appointment. I enjoyed learning about nutrition in more depth, especially how the body responds to different foods, nutrients and situations. RISE is more than just how to fuel, it adds many other layers that make up nutrition as an athlete. The handouts are really helpful, with clear photos showing how to build your plate and other practical examples. They're easy to use and can even be stuck on the fridge as a simple daily reminder."
Mya
"The RISE program was great in covering three important parts of fuelling and nutrition. I found Jess super friendly, engaging, and easy to understand. I would definitely recommend for all young female athletes to take part in RISE if they get the opportunity."
Lucy
Common questions
My daughter plays a specific sport — is this relevant for her?
She's not an elite athlete — is this still right for her?
Is this too advanced? She's never thought much about nutrition before.
How does the program work? How is it delivered?
Do I need to complete the lessons in order?
How do the 1:1 consults work?
Does my Recipe Hub and community access expire?
I'm just over 20 — is this still right for me?
Join the RISE Female Athlete Package
$897 NZD one-time or 2 monthly payments of $450 NZD
8 lessons, 3 personal consults with Jess, and a year of Recipe Hub and Relish Athlete Village access. Not a meal plan, not a calorie guide. Just real information and real support for real athletes.
Questions? Email jessica@relishnutrition.co.nz
Join NowMy Satisfaction Guarantee
Work through the first three lessons. If you don't feel like you've learned something genuinely useful, email me at jessica@relishnutrition.co.nz and I'll refund you in full.
I'm that confident in this content.
