Fuel confidently. Perform powerfully. Live fully.
Nutrition for active women who want freedom, confidence, and performance—without restriction or guilt.
We’re here to help High Performing Women
FUEL BETTER
TRUST MORE
THRIVE LONGER…In Sports & In Life
At Empower Performance Nutrition we help active women fuel with confidence—without restriction, obsession, or guilt.
Our mission: shift the focus from calories to what really matters—strength, energy, performance, and self-trust.
Fuel your strength. Trust your body.
Nutrition for active women who want freedom, confidence, and performance—without restriction or guilt.
Progress That Matters
Your body is smart. When you learn to trust it, listen to it, and give it what it needs, you’ll discover freedom and strength that numbers on a scale or food tracker will never provide.
Progress is fueled by eating enough—not by depriving ourselves of the energy we need or foods we love.
Real progress isn't about eating less or moving more.
It's measurable in ways that actually matter:
🏋🏽♀️Doing more push-ups than you could last month
🏃🏽♀️Running farther, lifting heavier, recovering faster
💪🏽Feeling stronger, fitter, and confident in your body
Strong, fueled, unstoppable—you.
Our Philosophy
Nutrition Without Rules
We don't recommend weighing or measuring food long-term. Counting takes you out of your body and away from your empowered self. Instead, we guide you to reconnect with your internal cues while using practical strategies to make fueling simple and sustainable.
We focus on foundations that work:
Protein: Adequate protein at every meal (~20-30g, up to 40g post-workout) supports muscle recovery, bone health, hormones, and immune function.
Fiber: Not too little, not too much—just right for your body to support digestion, disease prevention, and overall health.
Balance: A mix of carbs, fats, and protein that works for your training, body, and lifestyle—including your favorite foods.
Fuel Smarter, Not Harder )(? word change)
Most active women aren’t overeating—
they’re under-fueling.
That lack of energy holds you back from strength, recovery, mood balance, and even joy.
When you fuel enough, everything changes:
energy returns, hormones stabilize, sleep improves, workouts feel stronger, and confidence grows.
Fuel freedom > food rules.
We keep fueling simple: prioritize protein, find the “just right” fiber, and build balanced meals that fit your lifestyle.
No calorie counting.
No rigid food rules.
Just practical strategies that let you fuel intentionally while trusting your body’s cues.
-
Empower Performance Nutrition Membership
Fuel smarter, recover faster, and perform at your best
-
Runners Fueling For Performance Group Coaching
Practical strategies that work for real life, not rigid rules
-
Injured Athlete Empowered Nutrition For Recovery Group
Connect, encourage, and thrive with like-minded women
-
Teen and Collegiate Athlete Power Group
Description goes here
Empower Performance Nutrition is more than coaching—it's a community. We believe women should lift each other up, not compete or compare. There's room for all of us to succeed, and we're stronger when we do it together.
We'll help you unlearn the "good food/bad food" mindset so you can break free from old diet rules and fuel confidently—for training, for life, and for joy.
Because when women are well-fueled, we are unstoppable.
Stronger Together
About the Founder
Meet Lauren
Lauren Antonucci, MS, RDN, CSSD, CDCES, CDN, is a registered dietitian, triathlete, and lifelong advocate for empowering women through nutrition and performance. She helps active women—from teens to post-menopause—break free from diet culture, trust their bodies, and fuel for real-life performance.
Her approach blends science with practicality: emphasizing adequate protein, balanced meals, and intuitive fueling rather than rigid rules or obsessive tracking. A lifelong athlete herself, Lauren knows firsthand how under-fueling can impact energy, performance, and well-being.
Fuel your strength. Trust your body.
Real progress isn’t measured by the scale—it’s measured by what your body can do. More push-ups than last month. Running farther. Lifting heavier. Recovering faster. Feeling stronger, fitter, and more confident in your own body.