Category: Health

Fueling the XC/Track and Field Student Athlete

fitness, Health, running, Sports Nutrition, Sports Nutrition, supplements, teen athlete

 

Track & Field athletes compete in one or more events that consist of running, throwing, and jumping. Track and field competitors train for strength, speed, power, and endurance and require adequate nutrition and hydration to support the demands of the sport. In order to excel in the season of season nutrition, sleep, recovery, and overall habits are critical.

Track & field/ XC athletes require a high amount of calories, carbohydrates, and sufficient protein. The number of calories, carbs, protein, and fat will depend on the phase of training, along with the intensity, and whether the athlete is in season, pre-season, or in the off-season. The athlete’s performance plate is a simple place to start. Portions will vary based on the athlete’s goals and training phase respectively.

Carbohydrate requirements in the health and fitness industry are constantly being debated. Randomized control trial studies which are the gold standard for research support the notion endurance athletes require carbohydrates for optimal performance.

Regardless, the carb conundrum continues on leading to significant confusion amongst both young, college, and even masters athletes. I can’t tell you how many countless conversations I have had with fellow dietitians, practitioners, and sports scientists about this carbohydrate debacle. 

 

Several keto and carnivore physicians are making the water even more muddled with their banter on carb needs for competitive athletes and even young athletes without respect to context. I have written many blogs about fueling young athletes based on the position stand papers of both the American College of Sports Medicine (ACSM) and the International Society of Sports Nutrition (ISSN). Read here

 

 

 

  • The TheAcademy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) published a joint position stand paper that recommends that moderate exercise (1 h/day (h/day) recommends 5–7 g per kilogram of body weight per day (g/kg/day) of CHO.
  • Whereas moderate to high-intensity exercise (1–3 h/day) requires 6–10 g/kg/day. 
  • Ultra-endurance athletes with extreme levels of commitment to daily activity (4–5 h of moderate to high-intensity exercise every day) may need up to 8–12 g/kg/day (2). 
  • The International Society of Sports Nutrition (ISSN) recommends in order to maximize glycogen stores athletes should consume an 8–12 g/kg/day high CHO diet (1).

 

Over the years I have delivered presentations to high schools, clubs, and collegiate programs on how to properly eat and fuel for endurance and power.

Below is a table outlining the recommendations using common body weight for an athlete that we have received great feedback on Specifically from one of the NWW  partners, DOANE University Track and Field.

Why focus on nutrient quality?

👟Protein for muscle maintenance, growth & repair

👟Hydration and minerals for muscle contraction & cardiac function

👟Carbs + calories for power, speed, strength & endurance

Another common example of a 165 lb.👟 that is best to spread meals and snacks throughout the day but focus on eating within targets listed below:

👉375-525g carbs

👉120-150g protein

👉60-80g fat

Total kcal range: 2,500-3,500 kcal

 

 

Nutrient quality and why it matters

When deciding how to eat and fuel you must focus on nutrient quality. You should strive to balance as many high-quality protein sources as eggs, beef, chicken, fish, Greek yogurt, and beans to ensure you’re getting key nutrients you won’t attain from protein supplements. Many athletes often use protein powders and bars in place of real food and fail to understand that quality is more important than quantity. (click here for snack and meal ideas)

  • For example, Greek yogurt is going to offer you high-quality protein rich in leucine (the number one driver for muscle protein synthesis) along with other key nutrients like calcium, vitamin D, and probiotics you won’t get from a protein powder or bar. (food first supplement second should always be your focus. 
  • Supplements are meant to supplement the gaps in our nutrition not replace actual meals. If you expect supplements to be a “meal” you are literally rearranging furniture on a sinking ship. -A quote I enjoy using for many topics like discussing pre-workouts and advocating for quality food choices.

Practical application:

That being said you can take a look at a simple fueling example for XC/TF athletes along with some recommendations on snacks. 

 

In good health, faith, and fitness

-Wendi A. Irlbeck, MS, RDN, LD, CISSN

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction.  We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here

 

 

 

Resources
1. Thomas D.T., Erdman K.A., Burke L.M. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J. Acad. Nutr. Diet. 2016;116:501–528. doi: 10.1016/j.jand.2015.12.006.
2 Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), 1289. https://doi.org/10.3390/nu11061289
3.Kloby Nielsen, L. L., Tandrup Lambert, M. N., & Jeppesen, P. B. (2020). The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 12(5), 1483. https://doi.org/10.3390/nu12051483

Raw Versus Pasterized Milk

Health, Sports Nutrition, Weight loss

Milk contains essential nutrients such as protein, carbohydrates, fat, water, B-vitamins, Calcium, Vitamin A, Vitamin D, and phosphorus. Milk is consider one of the most nutritious drinks in the world and is know for reducing risk of osteoporosis. “The majority of cross-sectional and prospective studies indicate a beneficial relationship between the consumption of milk and/or calcium and body weight and body composition in children and adolescents  (Spence, Cifelli, miller, 2011).” Better body composition is ideal for athletes looking to get stronger.

“Raw milk from a cow must be pasteurized to be safe. Pasteurization destroys all disease-producing organisms that may be present, making milk safe to drink.” From the USDA Website

Raw 🆚 Pasteurized Milk have No Significant Difference in:
✅Nutrients
✅Minerals
✅Fats
✅Allergens
✅Lactose Intolerance

Raw Milk Does have Increased:
🚫Disease Producing Organisms

Fact and Myth

Myth: Pasteurized milk has less nutrients.

Fact: There are no significant difference in vitamins, carbs, minerals, or fats (Bezie, 2019). “The fat, fat-soluble vitamins, carbohydrates and mineral’ of milk are essentially unaffected by heat treatment” (Bezie, 2019).

 

Myth: Pasteurizing milk reduces fatty acids.

Fact: Multiple studies have show no significant difference in reduced fatty acids (Pestana, et al., 2015), (Tunick & Hekken, 2017). 

 

Myth: Raw milk protects against allergies. 

Fact: A National Library of Medicine study found that the two milks had similar allergic reactions (Host & Samuelsson, 1988). 

 

Myth: Raw milk is better for people with lactose intolerance. 

Fact: Raw and pasteurized milk contain similar amounts of lactose. Raw milk also contains the lactase-producing bacteria Lactobacillus which is destroyed during pasteurization (Quigley, et al., 2013). 

All foods fit but be mindful of your choices! Healthy food = a healthy body! For some mindful eating tips check out NWW Coach and Dietitian Sydney’s fantastic blog on Gentle Nutrition!

In good health, faith, and fitness

Sydney Mink, MS, RDN, LD

Sydney earned her MS from Illinois State University! She is passionate about sports nutrition and fueling adequately to perform at an elite level. Sydney was a First-team All-American athlete who competed at the Olympic Trials in the Discus throw. She is passionate about building muscle mass and fueling to have optimum energy, reduced injuries, and a positive relationship with food. Sydney uses an intuitive eating approach to empower individuals to understand one’s bodies for sustainable eating habits that can optimize athletic performance and improve day-to-day functioning. She played basketball, volleyball, softball, golf, and soccer and competed in track throughout her life. Sydney has experience coaching Division 1 track and field throwers. Sydney was recently married and moved near Iowa City, Iowa. She enjoys playing with her dogs, trying new restaurants, and traveling with her husband. She enjoys disputing myths about diet culture and aims to help clients find a positive relationship with food by following the gentle nutrition concept of intuitive eating.

To book a discovery call with Sydney to discuss your goals click the Booking Link Here!

3 Reasons You Crave Sugar and How to Stop

Health, Sports Nutrition, Weight loss

Three reasons why you crave sugar and how to correct it!

  1. You’re starving yourself which includes skipping meals and restricting which = cravings.
  2. Sugar tastes good and so does salt, right? Our brain recognizes the feel-good emotions with sugar and the brain will release serotonin and dopamine. These neurotransmitters make us feel immediately good the second we feel that spike in insulin but then the crash comes after. Then you crave that dopamine response again and again. 
  3. You’re not eating enough critical nutrition which includes a protein that supports satiety and fullness. (Click here to listen to my audio on cravings)

What about hormonal/menstrual cravings? Click here to learn more about how to overcome those and why ladies crave chocolate during their cycle. 1/2 slides shown below.

How to outsmart sweet cravings? Apply these tips immediately!

  • Sleep a minimum of 7 hours nightly! Sleep deprivation = more belly fat? LEARN  MORE
  • Manage stress. You can meditate, belly breathe, take a walk, and call a friend but you need to write down why you are stressed what will help you is not stuffing your face with sugar but doing something constructive like getting to the root cause. 🙂 
  • Do not buy junk you know you struggle to portion and control yourself around. If you buy it you will eat it. No, it’s not for the kids LOL you will eat in. If it is in your cart it will go in your mouth.

 

  • Plan a special treat to share with your family 1x/a week and go out and get it.
    • Like ice cream!  Try my high-protein ice cream! This will also prevent depriving yourself of your favorite sweet treat.
    • Besides, dessert is sometimes food! All foods fit but we have become a society where “treat yourself ” means treats at every meal… #yikes .
    • If folks would eat well 80% of the time and then have the dessert they love 1x/a week or a few times a week via portion control they would actually binge less too! 
      •  Binge eating/then restricting is not healthy and puts you back in a vicious cycle. Give yourself grace but set up your environment for success! Pack the fridge with nutrient-dense foods! Here’s a great list to start.
  • Pack meals + snacks (DO NOT SKIP BREAKFAST)
  • Drink more water. Aim to consume 100 oz daily
  • Eat balanced meals regularly to avoid dips in blood sugar
  • Prioritize protein + produce at meals you will be less prone to eat and crave low-nutrient foods
  • Exercise regularly which includes resistance training and plenty of walking!
  • Have a Greek yogurt + fruit + dark chocolate serving (this will balance blood sugar and offer you some sweetness without the crash because of nutrition!) -see the graphic for illustration on other meals.

All foods fit but be mindful of your choices! Healthy food = a healthy body! For some mindful eating tips check out NWW Coach and Dietitian Sydney’s fantastic blog on Gentle Nutrition!

In good health, faith, and fitness

-Wendi A. Irlbeck, MS, RDN, LD, CISSN

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction.  We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Service

 

Spend too much time on social media? Me too

faith, Health

READ WITH CARE. A tweet thread of mine you can read provides context to this post.

Please read this full post as it is full of stats that are incredibly important to your well-being in addition to your children and young athletes. You don’t have to rely on social media for getting your message and brand out there if your business is rooted in the Lord. He will make a way for you to share your message and generate business through His provisions. Be willing to trust Him 100% and prioritize your relationship with Him before reaching for your phone.  We all have a special assignment from God. By spending too much time online or being busy scrolling or posting you could be missing your true calling from God. Our joy, hope, and fulfillment are found in Him.

God creates every person for a specific assignment on earth; to do good works ordained before you are created. Eph 2:10: For we are His workmanship, created in Christ Jesus to good works, which God has before ordained that we should walk in them

If you read it till the end it is worth it. Please be sure to share with someone else you know who is in need of a social media check. The Lord has been convicting me for a while to reduce my social media use and sharing of content to focus on Him. In addition to writing my Devotions with Wendi book and Performance Nutrition Playbook with a goal to be written end of this year.

Just a note I authored this “Social Media Fasting” blog in June of 2022. It is now January 2023 and I find myself in a space where I am willing to focus on my faith and be present with the Lord instead of on social media. Posting has been a great way to promote my business, brand, and content through graphics and tweets. I find myself in a season where social media is taking away from my life instead of adding. I am not worried about helping folks or providing quality content as you can see it all in my newsletter which you can subscribe to for free.

Enjoy this blog post on social media fasting. The only type of fasting I truly recommend.

SOCIAL MEDIA FASTING

The average daily usage of social media is roughly 4 hours and 27 minutes. Can you believe that? To be honest I am surprised it’s not closer to five hours. Many people are chronically scrolling social media looking for the next oxytocin fix. Many like myself have used social media to help grow businesses, connect with others around the world, and share content to create awareness of services and more. Personally, I could go without Facebook and Instagram,  but I do enjoy Twitter. I am not here to bash social media as I think it can be a powerful tool to connect with people. That was before everything became incredibly political, cruel, and distasteful online. Many of you who have worked with me, hired me for a presentation, or consulted me for coaching likely met me through Twitter. While Twitter is an awesome platform that has allowed me to share sports nutrition resources, and healthy lifestyle tips, and engage with brilliant minds to further learn it has become counterproductive. Don’t get me wrong, I am so grateful for Twitter and the following that has even been a positive platform to filter information I follow but also share the Gospel.

I have found all social media to be toxic to my mental health lately. I find myself consumed with reading and following so many different things at once online it’s like my brain is on overdrive. I have found myself reading fewer books, doing fewer things outside without my phone, and even just feeling stressed about having to constantly post content to help someone, or answer their direct message in the IG chat let alone blog for my website. I know I am not alone in this feeling. I built a great deal of my business (est in 2019) online well before the 2020 pandemic.  Twitter has continued to help me get my healthy tips and sports nutrition guidance out there that has helped me connect with so many.

It is kind of radical to think about stepping away from Twitter or Instagram, but I believe God needs me to do so for the best interest of my relationship with God, understanding His personal assignment of my life, as well as my physical and mental health. I help a lot of people and I love doing it. But my tank feels depleted because many of these folks are not actual clients they are just people who want to drop in my DMs and rant about how much help they need and ask questions but are unwilling to partner. Then get upset when I refuse to help them further for free.  Many folks invest in our services and appreciate the content but then the others seem to be so much louder and it is becoming too much. As I  have said , if satan can’t make you bad he will make you busy. I don’t want to be busy I always want to be productive. My book needs to get done and I want to be present in my life for the people who truly matter, my family and close friends. Not a total stranger who wants to take advantage of me and my kindness. So yes, it is time for a break.

Moderation does not work when someone is “addicted” to something. I am not saying I am addicted to social media, but I would say social media is disrupting my sleep, well-being, connection with God, and building meaningful relationships in real life. I do not care how many followers I have or if I build the best content or have the most liked info graphs. I care about helping people using my God-given skills, abilities, and passion which includes spreading the Gospel. I have even created a personal IG to help share the gospel and daily devotionals. This is a great way to spread God’s word but again being online is time-consuming and depleting my tank. Maybe that’s just me but have you ever just paused for a minute and asked yourself, “how did I get here?”

I always start my morning with a devotional. This was a habit I built over the last 1.5 years…but lately it has been getting shorter and less meaningful as biz ramps up and content is being requested.  I always encourage clients to also reach for their bible before checking email or anything. Start and end your day with God not social media. I’m so consumed with trying to post the best content on social media and help as many as I can that I am not helping myself.  I have also been comparing my professional platform to others who have been in the game 20+ years longer than me and it makes me feel like a failure. I know I am not a failure and that I am driven and running my own race but as of lately the noise is loud. Many may feel shocked to read that I struggle with the same battles they do but my source of help is Jesus. However, social media is sometimes louder and more destructive because I have allowed it to be.  Social media never really used to impact me until I learned how self-sabotaging and distracting it is.  Even if I am scrolling devotionals on Instagram, it is holding me back from creating real meaningful relationships offline.

So, I asked myself a very important question. Perhaps you would want to ask yourself an important question too. Do the “benefits” of social media use outweigh the drawbacks? How is this serving me? Does it negatively affect my relationship with God?  There are plenty of benefits to social media use for business and connection but lately, I have acknowledged the benefits no longer outweigh the negatives at this present time. I don’t want to live online, and I most certainly don’t want the media to control my mindset or mood. The narrative is so negative and full of gloom and doom. There’s a whole world out there to experience and you don’t have to document it online. Work hard but also work to unplug like I will be doing. Please read on for some jolting statistics.

  • Social media and electronics can interfere with circadian rhythms according to the Sleep Foundation.
  • According to studies social media is making both adults and teens unhappy. There’s a link between social media and depression according to the Child Mind Institute. Several studies indicate teenage and young adult users who spend the most time on Instagram, Facebook and other platforms were shown to have 13 to 66% higher rate of depression than those who spent the least time. A 2017 study investigating over a half million eight through 12th graders found that both depressive symptoms increased by 33 percent along with suicide rates for girls increased by 65%.
  • Another study evaluated a national sample of young adults aged 19-32 illustrating a correlation between time spent on social media and perceived social isolation. Results indicated those on social media had greater feelings of isolation which can induce anxiety, depression, and concerns of even body image.

There are plenty of statistics available on social media use that is linked with weight gain, depression, disease, suicide, and more. I encourage you to check out the statistics. Our youth and adult population are at risk for any of the ailments. I want to publicly share and post that I will be taking a fast from social media. I have this beautiful website I invested a lot of resources and time into that is full of blogs, nutrition services, recipes, and ways for us to connect. I am not worried about missing out on anything. I have worked hard in my years as a dietitian and health practitioner earning credentials and great experience that enables me the great privilege to help you, your family, and young athlete.

I know what you are thinking, “how long will you fast for?” If it takes to feel like I am 100% putting my faith first and enjoying the things I used to truly enjoy before the pandemic hit. Nature, camping, hiking, taking actual vacations and unplugging without fear of “missing out”. Life is short, and it would be a darn shame to waste it living on some device working to please people who don’t care about you. Seriously, if someone wants to talk to you or me they can pick up the phone and call, write a letter, or dare we say go visit in person. Politics fear-mongering, misinformation, and evil have really corrupted social media. I am sick of it and it is making me sick. No, I am not depressed but I am a firm believer in being proactive in one’s health. I do not want to become depressed, nor do I want to be robbed of my joy or time which is exactly what social media has been doing lately. Maybe it is not like that for you so rock on. However, for me, I want to experience life free from social media sin.

A social media fast can offer the restoration of my mind, body, and spirit needs. I am not the only one who thinks so. In fact, many clinical psychologists agree, “social media fasts can increase positivity, decrease anxiety, and assuage feelings of depression.” -Carla Marie Manly, Ph.D., clinical psychologist and author of Joy From Fear.

Here are my tips to unplug and take a break from social media:

  1. Make a schedule of what time of the day you will unplug. I.e., no social media from 7 pm-9 am. I would encourage more than that or take specific breaks to limit use and screen time.
  2. Use do not disturb. Taking a break from notifications using the great features on your phone. This can even include silencing calls. I do this during my workday, and it has really helped me stay focused. (Remove all notifications from apps and place on a different screen or put in a folder on your phone)
  3. Leave your “work phone” at work. For many this is impossible as we run our own businesses and the work never ends. However, you can again unplug using a schedule and outline boundaries with your clients and followers that you are not reachable at set hours. This will also limit the screen time and phone access.

You may not think social media or phone use bothers or disrupts your life then again, cool. However, studies show that 3 in 4 Americans spend 3 or more hours daily looking at a screen. Maybe you don’t want to unplug for a period of time but I do encourage you to evaluate your screen time and social media use. Is it affecting your relationships with others? Do you feel like you’re always having to post? Do you feel compelled to constantly check your phone for notifications, updates, or what is going on in the news? Maybe try unplugging for a few days or even a few weeks.

I have been giving out free content for years and many have been appreciative of that, but others have demonstrated a lack of respect and demand I help them for free. My hope and identity are found in Christ. I find myself very turned off by social media at the moment and it is taking energy, time, and value away from my life so that is why I will stick with posting in my newsletter, website, and videos periodically. If you want our help you can enroll in our coaching services, and hire me for team talks, speaking engagements, corporate wellness, and partnerships.

I am not going away from social media I am just simply taking a break. The fact that I feel I have to announce that is exactly why I need the break. Social media is a tool and it is getting in the way of my relationship with the Lord and true purpose. I am not worried about losing business by not being as active online because I know that God’s will can’t be stopped. We do good work and have good things to say each day in helping folks and athletes of all ages. I encourage you to take time away from social media if you find yourself picking up your phone before reading your bible. Christian or not social media is not a good use of our time, energy, or God-given talents.

We look forward to serving you with high value coaching and content as we have since day one.

 

God bless,

 

Wendi

Fast Food FOUR Fueling

Health, Sports Nutrition, travel

Travel can be hard and Fast Food can be convenient. First, let’s challenge the thought that since you are eating fast food you can’t make sound nutritional decisions. It’s important that you enjoy what you eat and it is also important to fuel for performance or your work day. If eating certain foods will make you feel sluggish or take away from performance then let’s change that! Here are simple tips and meals that can make fast food convenient and nutritious!

 

What to look for? 

  1. Find options on the menu lower in added sugars.
  2. Look for items lower in Saturated Fat and Avoid Trans-fat. Especially before the competition.
  3. Athletes have higher sodium needs but sodium is still worth looking at when ordering fast food! If their is no way to reduce sodium, then prioritize more water. 

 

 

Adding is Key! 

  1. Look to add fiber!
  2. Add protein-rich snacks prior to eating fast food so you are not overly hungry.
  3. Add color to the meal to form a complete plate!
  4. Drink Plenty of Water, Fast food meals tend to be high in sodium heightening your need for water.

 

Ordering at Chipotle: 

  • Pre-competition focus on Carbohydrates and Protein.
  • Save Fats such as queso, guac, sour cream, cheese for Post-competition
  • Double protein for Post-Workout to promote muscle recovery
  • Veggies & Brown rice both pre- or Post-workout for adequate energy and micronutrients

 

 

Tips Ordering Coffee drinks:

  • Aim to limit Added Sugar
  • Avoid syrups is preferred, Sugar-Free syrups are better alternative to support weight loss.
  • Choose low-fat milk to support weight loss goals.
  • Whole-fat milk may be preferred for weight gain goals.
  • Caffeine Recommendations <400mg

 

 

Check Out:

A Guide To Healthy Eating Out For Student-Athletes and Adults

No Cooking Required Meals

Are Eggs Good for Us?

Health, Sports Nutrition, Weight loss

You have probably heard someone say, “eggs are bad for you and you should only eat the whites.” This could not be the furthest from the truth and the egg yolk contains the most nutrition!

Plenty of cherry-picked studies you’ve likely seen give eggs the bad rap and have made them one of the most controversial foods to date. As you know I am an evidence-based dietitian so, show me the data supporting egg consumption.

The data:

  • A study published in the American Journal of Clinical Nutrition illustrated that even for those suffering from type-2 diabetes or pre-diabetes, eggs did not influence risk factors for cardiovascular disease.
  • Eggs themselves are high in dietary cholesterol and type 2 diabetics tend to have elevated levels of the ‘bad’ low-density lipoprotein (LDL) cholesterol. That being said, the research that shows consumption of eggs has little effect on the levels of cholesterol in the blood of the people eating them.
  • Eggs are indeed a rich source of nutrition that I outline below according to a 2021 analysis published in Nutrients.

So, you’re saying eggs are good for me? YES!!

Stop listening to charlatans who don’t understand science or physiology….Those that claim eggs are bad are those that wear clown masks and you shouldn’t listen to them. 🙂 Jokes and laughs aside take note of why you should eat eggs.

  1. Eating eggs increases levels of (HDL), also known as the “good” cholesterol. Cholesterol is GOOD for us and protects against CVD by preventing cholesterol buildup in the blood! Griffin B. A. (2016) 
  2. Yolks contain large amounts of lutein and zeaxanthin, antioxidants that help reduce the risk of cataracts and macular degeneration. Vitamin A also supports eye health!
  3. Rich in choline, an essential nutrient needed to produce acetylcholine, a neurotransmitter for memory, mood, muscle control, and other brain /nervous system functions!
  4. Low-cost nutrient powerhouse!! One egg contains 6g of high-quality protein and 5 grams of healthy fats! Protein helps build and maintain muscle along with increasing satiety. Fat is key for hormone health. Do not fear fat.
  5. Rich in vitamins which include vitamins A, B5, B12, D, E, K, and B6, folate, phosphorus, selenium, calcium, and zinc! Zinc helps with wound healing and immune health
  6. Contain omega-3 FAs which help reduce inflammation triggered by stress and exercise. Eggs also reduce triglycerides, a type of lipid fat in the blood. Do not fear eating eggs, they are good for your body, brain, and mood!

 You can safely consume 2-3 eggs daily! Why consume 2-3 eggs daily? 

  1. Protect against CVD and reduce inflammation
  2. Brain Health
  3. Eye Health
  4. Hormone health and satiety
  5. A budget-friendly way to build muscle and improve health!
  6. Rich source of nutrients for overall health and immune function

 

Visual aid folks: DOWNLOAD THE GRAPHICS HERE ON INSTAGRAM TO SHARE WITH A FRIEND!

 

In summary, eggs are not bad for you. What is actually bad for you is bad nutrition advice that is outdated. As a bonus, I had the privilege of being a guest on the Fitness Disrupted Podcast with Tom Holland which you can listen to here from our discussion from a few years ago.

We discussed the cherry-picked studies that give eggs a misunderstood reputation. It’s gold to listen to in the car or while you’re cooking your NWW Sweet Potato Egg Hash :).

 

In good health, faith, and fitness,

-Wendi A. Irlbeck, MS, RDN, LD, CISSN

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Service

References:

Nicholas R Fuller, Amanda Sainsbury, Ian D Caterson, Gareth Denyer, Mackenzie Fong, James Gerofi, Chloris Leung, Namson S Lau, Kathryn H Williams, Andrzej S Januszewski, Alicia J Jenkins, Tania P Markovic. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase. The American Journal of Clinical Nutrition, 2018; DOI: 10.1093/ajcn/nqy048

 

Papanikolaou, Y., & Fulgoni, V. L., 3rd (2021). Patterns of Egg Consumption Can Help Contribute to Nutrient Recommendations and Are Associated with Diet Quality and Shortfall Nutrient Intakes. Nutrients, 13(11), 4094. https://doi.org/10.3390/nu13114094

6 Holiday Eating Tips for Athletes and Adults!

Health

Every year people fret about the holidays and what they should eat to maintain their weight or simply avoid overindulging.  All fair concerns and I am happy to provide some perspective and tips! Depending upon your culture and what holidays you celebrate we are really only looking at 5-6 days total in a year.

 

I wish people would focus more on what they are eating, how active they are, and prioritizing sleep on the other 360 days of the year.

So, the perspective 6 days of sweets or eating outside of your “healthy routine” out of 365 days is truly only 0.016% which is not significant.

An all-foods fit dietitian…honestly, I say this often..”We need to get back to the basics and control our controllables!”Do yourself a favor and avoid the fad diets and shame game.  Below I provide simple tips for both young athletes and adults to follow this holiday season. 

  • For mindful eating and gentle nutrition tips check out Coach Sydney’s blog here.
  • Tips for staying on track this holiday season click here.
  • Should you overindulge check out my damage control blog.

6 Healthy Holiday Eating Tips for Adults and Athletes!

1.Eat breakfast or a small amount of protein like string cheese or a hard-boiled egg beforehand. Do not go into meals and gatherings on an empty tummy. You will end up overeating and feel guilt and shame. Also, if you have an evening gathering…Do not starve yourself all day. Restricting leads to overeating. 

2. Think you drink! Avoid drinking sugary beverages that contain a lot of calories but not a lot of quality nutrition. Should you choose to indulge in a sugary drink make sure you stick to one serving and hydrate with plenty of water! If of age limit alcohol intake which can also contain a lot of calories and lead to overeating later on.

3. Set your fork down in between bites and talk to those around you. By slowing down your eating you will help your stomach and brain communicate fullness. You should be able to walk away from the table at 75-80% fullness. The food is not going anywhere. You can always eat more food but once you eat it you cannot un-eat it. So be mindful when you eat! Focus on the conversation and less on the food. (you will enjoy your conversations with others more this way). Holidays are about being grateful for the community and conversing with loved ones. Make them your focus and you’ll have greater satisfaction with your holiday experience!

4.Use a smaller plate and add colorful fruits and veggies. You should not look down and only see brown (gravy, turkey, and bread). Your body will appreciate the added fiber and antioxidants around the holidays when people often get sick, and rundown, and being around a variety of people can tax the immune system. The added boost of berries could be a great way to stay healthy!

5. Choose one dessert, not a plateful! If you feel worried about making a healthy choice prepare something you know supports your goals. Another dish to pass is never a bad thing! You are likely not the only one who wants to make healthier choices and feel good!

Want some recipes? Try our Greek yogurt bark bars,  pumpkin trail mix, egg bake, or the NWW protein PB energy bites, protein puppy chow, or, tasty black bean quinoa bowl!

  • You can always munch on fruits & veggies if you’re a snacker and feel the urge. If you feel there won’t be a veggie tray take initiative and bring one. You can also add some hummus and jerky sticks for protein! Protein will help keep you full to avoid snacking and stabilize blood sugar when paired with carbohydrates or desserts!

6. Stay active! Take a walk, bike ride go for a hike, grab the basketball, football, or soccer ball, or plan an activity everyone enjoys. The movement will help with digestion and reduce the risk of feeling lethargic which often leads to guilt and shame.

The holidays do not need to be stressful. Have a plan, pack some protein bars or snacks for travel and stick to one plate! Blessings to you in good health, wellness, and faith,

 

-Coch Wendi A. Irlbeck, MS, RDN, LD, CISSN

Weekly Weight Room Tip Tuesday with Wendi

fitness, Health, Sports Nutrition, teen athlete

As busy as we have gotten it is time for me to ramp up my videos on youtube and share out some of these actionable tips I provide on Twitter. I will be providing a Tip Tuesday for you to share in your weight room with athletes, in email blasts, at your school, in your athletic department, or anywhere you see fit.

August 2nd *the very first weight room tip Tuesday with Wendi* is now LIVE and available for you to share out.

You can download and share the 90-second clip found on my youtube page and Instagram. The recommended pre-workout graphics are listed below and also found in blogs and on my IG page.

I was praying about how to reach more programs that may struggle with nutrition resources. After some prayer I felt convicted to offer complimentary videos with tips is a great way to help and reach more people. (thank you Jesus and I give all glory to you). 

  • If your program does want to invest in a pre-recorded or LIVE team talk we have actually been creating partnerships with various HS and college programs like hockey, football, and soccer programs.
  • We work with others but these are our major partners. We kick off the partnership with various presentations that include but are not limited to nutrition 101, supplements, weight management, and injury prevention.
  • In addition, follow-up video chats to keep your athletes on track with eating, fueling, recovery, and sleep hygiene.

 

Nutrition is one of the best and most important resources you will make. We are willing and available to help your program take your performance to the next level! Contact us for more information by clicking here.

In good health and performance,

 

Coach Wendi

 

Wendi Irlbeck, MS, RDN, LD, CISSN  utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Learn more about our programs here.

What to Eat the Night Before a Game?

fitness, Health, injury, Sports Nutrition, teen athlete, travel, youth athlete

What should I eat the night before a game?

Great question! We get this question from athletes all the time or from parents or coaches concerned about educating their athletes. What to eat the night before any competition or event depends on many factors. 

 

It’s actually more important to be cognizant of what you’re eating and drinking in the days leading up to your game or competition. (Learn more here)

 

 

 

 

 

 

Avoid making common mistakes on intense training days or on competition days.

  • Fried foods
  • Spicy foods
  • New foods
  • High-fat foods
  • Consuming high-fat or high-fiber right before activity

 

My five tips to keep in mind when thinking about the night before game day

1. What you eat the night before any competition should be practiced in advance. I can’t stress this enough.

If you try new foods you could end up getting sick with stomach pain, cramping, or digestion issues, the meal could negatively affect your sleep, and ultimately end up disrupting your performance the next day.

Our clients and athletes learn through our coaching sessions that the meals and snacks consumed leading up to the event have a greater influence on performance than the meal consumed the night before.

2. Limit oils, too much fiber, and high-fat cuts of meat that take a great deal of time to digest and can prevent you from properly fueling up with carbs.

Too much fiber can also cause GI distress  Your goal is to fill up glycogen (the storage form of carbohydrates).

3. Avoid consuming fried foods, heavily processed foods, dressings, sauces, and spicy foods.

Fuel up with a high-quality lean protein source paired with some fruit, complex carbohydrates, and veggies. You want to have a balanced plate ultimately containing foods from all food groups. (Full day of eating) *Example menu2

Meals to consume the night before game day

  • Grilled chicken sandwich on a whole-grain bun with veggies, 1-2 cups whole-grain rice, mixed berries fruit cup, and low-fat chocolate milk
  • Lean ground turkey meatballs, whole-grain pasta, watermelon slices, 1/2 cup non-fat Greek yogurt + pineapple slices
  • Deli ham or deli turkey sub with a side of pretzels, apple slices, and low-fat chocolate milk
  • Whole-grain burrito or burrito bowl with lean flank steak, brown rice, grilled veggies, and a small serving of guacamole (keep fat light)
  • For plant-based athletes, grilled tofu, chickpeas, brown rice, tomatoes, mixed greens, a side of grapes, and a light dressing paired with 1-2 whole-grain rolls
  • 93% Lean ground beef burgers on whole-grain bread or in pita wrap paired with a side salad, raspberries, and low-fat milk.
  • Whole-grain rice bowl with grilled shrimp or lean flank steak tossed in roasted broccoli with diced avocado (keep it light 1 tbsp) and fresh fruit
  • Roasted sweet potato with lean ground turkey or tofu in a whole grain wrap with hummus and blueberries
  • 1-2 Whole-grain chicken wraps with beans, spinach, tomato, mashed  hummus, and fruit

4. Have a small snack of protein + carb 45-60 min before bed  (see more ideas here ) **Be sure to also practice out these foods to ensure you know they won’t make you sick.

Image5. Get a minimum of 7-9 hours of sleep! (consequences of poor sleep & athletic performance 

  • Consume a casein-rich snack like cottage cheese, Greek yogurt, or string cheese paired with an apple or banana.
  • Casein (slow-digesting dairy protein) will help repair and rebuild muscle while at rest.
  • A small serving of carbohydrates will top off the fuel tank roughly 45-60 min before bed.
  • Cherries and bananas have also been shown to support restful sleep. Cherries are a natural source of melatonin which helps you fall asleep.
  • Bananas are a great source of magnesium which is a mineral aiding in muscle relaxation. The perfect combo to help your muscles relax, recover, and for you to sleep well before your big game or competition!

Image

NO NEW FOODS THE NIGHT BEFORE A GAME OR ON GAME DAY! I can’t stress this enough!

  • Practice foods and meals you want to eat the night before a game a week before to know “it works and feels good for you”.
  • Focus on getting 7-9 hours of sleep and have a small protein + carb snack before bed.
  • You can’t expect to perform are your best if you have not been consistently consuming balanced meals and snacks leading into game day.
  • You’ll have to plan ahead with balanced meals using my plate method. For additional ideas, check out my meal and snack guidance which also explains my “4-2-1” method.
  • In the days leading up to your competition prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.
  • You can’t perform like a beast if you eat like a bird (additional snack ideas!

Performance Nutrition (1) (download for the 4-2-1 game day timing)

GOOD LUCK and don’t forget to have fun!

What are the benefits of partnering with Nutrition with Wendi to help you with your performance or recovery?Image

” Wendi has helped me feel better going into games and camps and has assisted with my weight gain goal. I have gained a solid 10 lbs since we started working together and I have more energy during practice and training. My muscles aren’t as sore after games either.”

 

 

 

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Service

Be Bold in Your Faith

Christian, faith, Health

“Blessed are those who believe without seeing.” John 20:29

Buckle up as I vulnerably share a neat interaction that led to me meeting a new friend and fellow believer! Just a quick note that I have previously authored four Christian-focused blogs on my website. Not many people will read the blogs as most people come to my page for nutrition, health, and fitness but for that one person who may be lifted up by my sharing the gospel or my Christian faith is well worth the time spent writing this up. Writing is also therapeutic. Anyway, on with it…

 

You must be bold with your faith because you never know who is inspired to turn closer to Jesus and away from satan by you vocalizing your love for Christ. “many are called, but few are chosen.” (Matthew 22:14)

 

Last Thursday at my local YMCA in TN I hit the treadmill to warm up before lifting. When I finished and turned to clean my treadmill and depart for the weights, I saw a man with an awesome t-shirt advocating for science which I obviously appreciated. The man’s t-shirt read, “science does not care about your feelings.” That is a cool shirt and I love that shirt because I am an evidence-based dietitian. This man and I had a great 2–3-minute conversation near the treadmills about how science matters so much for both of our professions. I asked his name, and I will never forget it but for sake of ann9ominty I will leave it out of this blog but you can believe I am praying for him.

The man expressed he holds a Ph.D. In chemistry.  He learned I was an RDN and said, “you do have a lot of science courses in your training as well.” Yes, we most certainly do! We got on the topic of faith somehow as most people who are so into science often lack a belief in Jesus Christ. The man expressed he was a non-believer. He said, “you can’t prove Jesus is real and said the bible was just some unproven book.” My heart sank but I respect others’ opinions especially since I was a former non-believer who said God did not exist in my days before I became a true follower of Christ in 2012.

The man was shocked to learn I was a Christian and very strong in my faith as a follower. He asked, “why do you believe in something you can’t prove miss science-based dietitian?” I said with conviction and enthusiasm, “Great question but here’s the deal since you asked. I can’t see the wind or the heat but I can feel it. I can certainly feel the hot temps and as a result lots of dry grass and crops. I can also see the trees moving and I know that is the wind even though I can’t see it there is a byproduct of those things we “can’t see”.  Just like how Christ works miracles we can’t see the moving parts but we can see the result. A child from my hometown surviving a freak accident in the water he should have died but was revived by the Lord. Many other miracles have happened in my life that I could not see Jesus but I am alive because of Him and that is why I stand firm in my faith.

We walk by faith, not by sight. I look around and see miracles even though I can’t tangibly see Jesus. That is what true faith is.

 

I did also interject that the bible is not a book of stories but it is the biography of Jesus. There is also physical evidence of Roman crucifixions that Jesus described in the New Testament.  Furthermore, I know God is with me even when I can’t “see Him” I can most certainly feel Him and I see the miracles He works all around us. I told the man Jesus loved Him and I will pray He comes to know the Lord someday because it makes things so much easier. It is also comforting knowing earth is not our home and that heaven is. He asked me what was in heaven? I expressed I am not sure but I know for certain there is no death, disease, hate, war, racism, or sin, and we celebrate with our King in paradise without any worries, unlike on earth. It is our eternal home and that gives me hope in this broken world. Jesus is coming back and I would rather spend my entire life trusting and following His guidance and find out He does not exist than get to the end of my life without following Him only to learn of His existence when He comes back. The man argued I could not prove of Jesus or of His return and I said that is okay. It is not my job to push you to do anything.

I used to be a nonbeliever too. I just want you to know that Jesus loves you and when you are ready or willing He wants to have a relationship with you. I said as a non-believer I hated it when people pushed God on me. I won’t ever push faith on anyone but if a firefighter pulled you out of a burning building you would want to share that with the world praising them and thanking them because of how joyful you are That is exactly what I have felt since accepting Jesus as my savior in 2012. He saved me and I can’t keep quiet about that. I am a sinner who needs a savior and He makes my life better. The man actually told me to be quiet and to leave him alone. For you as a follower of mine on social media or a stranger coming to my page you will learn I am so outgoing I am not offended by someone telling me no. You also know how kind I am and that him saying this did not hurt me because a women next door overheard us.. She was an 82-year-old woman who was almost in tears listening to me talk about Jesus. She asked me about my faith and testimonial, and we bonded over how good God is. She said she could feel and see the Holy Spirit as she peered into the room to witness this conversation. I literally had no intention of talking to the guy behind me in the gym but somehow we had a dialogue that prompted me to feel God more than ever.

 

Had I not had that conversation with that man I would not have met my new friend Julia who has a grandson that is studying nutrition at the University of Tennessee. She said her grandson needs some mentorship so here we are. I made a new friend who said my faith encouraged her and her words of affirmation helped me see how important the work I do as a RDN is even when I feel like it isn’t. Julia and I exchanged contact information and she will be joining the women’s bible study group that I am starting with a new friend. She said it’s hard to run a business in these times and gave me some good wisdom on ignoring the enemy who is trying to distract and bring me down from helping people. Julia was shocked to learn that I am only 31 YO and reminded me the Lord has beautiful plans for my future as a dietitian and thought leader. She also said she would pray for the prosperity of my business during these hard times. God is good. We are at spiritual warfare right now and if you stay quiet because you are afraid to offend someone sharing the gospel you need to ask for God to give you the courage.

 

So, Christians, be bold in your faith you never know who is listening or watching. It is not our job to convert people to following Christ, but it is our job to not be fearful of sharing our love for Jesus and what He has done for us. We are ambassadors of heaven. This is a vulnerable blog expressing how important it is to encourage one another in faith and to be kind living a life that is centered on Christ. Thank you for reading this. Thank you for following my pages and investing in our business. I also appreciate all of the messages, mail, and random notes I get about how bold I am in my faith and how it inspires others. That means more than you know. Especially as a non-believer, I can’t express how much God has helped me reach this point in life to work and help so many other people.

 

God is good. God defeated satan. Keep your eyes on the Lord and the blessings ahead. Please follow my personal IG devotions with wendi page. For those that want to attend the local women’s bible study in Brentwood, TN please send me an email so we can give you the details to join us.

Soft reminder last summer I posted my blog, “The Sixty Dollar Effect “ in which I share how God-provisions if you’re willing to trust Him. Please go read it along with Jesus Does Not Need a Perfect You but a Health You, because that’s what my life’s purpose is for.

My purpose is to serve God and glorify Him which I do through my work as a dietitian, speaker, and writer. I help men and women live healthier lives along with our youth so that they can be healthy ambassadors of heaven. We all play a role in Kingdom work.

“For I am the Lord your God, who upholds your right hand, Who says to you, ‘Do not fear, I will help you. ” Luke 12:22 God has made miracles out of some major messes in my life that would have broken me had I not had God as my foundation. When we are in need we have two choices, turn away from God or turn towards God.  Turning towards God means spending time in solitude with Him, reading the bible, and attending worship instead of trying to be self-sufficient.

If you’re interested in a daily devotional, Please be sure to follow my personal IG account Devotions with Wendi

Your sister in Christ,

Wendi A. Irlbeck