Amenorrhea & Athletes: 3 Tips For Females to Get Their Period Back

Amenorrhea & Athletes: 3 Tips For Females to Get Their Period Back

 

Relative energy deficiency in sport (RED-S) is the consequence of low-energy availability (LEA) in athletes, adversely affecting an athletes’ performance and health. RED-S can occur in both males and females, negatively impacting normal growth and development, hormonal health, bone health, ability to recover, strength and endurance, and even mental health. The Female Athlete Triad refers to a cluster of three RED-S symptoms originally identified in females, including low energy intake, menstrual disruptions, and low bone mineral density (BMD). It is imperative to prevent the Female Athlete Triad before it spirals into severe interruptions with bone strength, performance, long-term health, and fertility. 

 

What is Low Energy Intake (LEA) and how does it occur?

  • LEA can be intentional or unintentional, occurring when an athlete consumes fewer calories than her body requires for growth, development, and athletic performance. LEA is often associated with ‘disordered eating’ and in severe cases can lead to an eating disorder.
  • Menstrual cycle disruption is the most critical impact of LEA in females. When a female athlete stops getting her period for at least 3 months, this is referred to as ‘amenorrhea.’ Prolonged amenorrhea can negatively impact fertility and bone health.
  • Many athletes choose to intentionally restrict or limit their intake in hopes of “improving performance”. This is especially common in runners and dancers, where the mentality “lighter is faster” is prevalent but extremely damaging.
  • Some athletes may just be unsure of how many calories they should consume to meet the demands of their sport, leading to unintentional LEA. Many athletes eat enough calories to sustain basic hormone function but are not eating enough to fuel sport performance and recovery!
  • The effects of LEA fall into two categories: sociocultural and physiological. Athletes are at a much higher risk for LEA from sociocultural factors, including social media, sport-specific body image stereotypes, and pressure from coaches, teammates, and themselves on looking a certain way. These can all provide a false belief that the athlete will have greater performance outcomes by fitting into these sociocultural standards.
  • Inadequate nutrition intake, leading to LEA, is problematic because the athlete has insufficient energy to fuel the body. For example, if a female athlete only consumes 1,800 kcal per day but uses 3,500 kcal, she is consuming 1,700 kcal LESS than her body NEEDS! In this scenario, the athlete will not have enough energy, impairing performance, growth, and development; it also puts her at heightened risk for illness, injury, impaired fertility, or a life-threatening eating disorder. 
  • At-Risk Sports: cross-country, distance running, cross-country skiing, wrestling, rowing, gymnastics, figure skating, dance, and weight-class sports.

 

Important future considerations

  • The long-term negative effects of amenorrhea can impact fertility as women age. 
  • Women need adequate calories to achieve enough of energy reserve to promote fertility.
  • Women must have enough body fat to produce leptin for reproduction and proper functioning of the ovaries.
  • Scientist Rose Frisch proposed a body fatness theory of fertility in which women need to have at least 17% body fat to menstruate and about 22% body fat for fertility.

Fill out our athlete assessment form HERE and we can reach out to you for a consultation with one of our registered dietitians and sports nutritionists to help you with a plan. 

How does menstrual health impact bone health?

Physical activity, specifically resistance training can have a positive impact on bone development. However, in cases of the female athlete triad or low energy availability, BMD may be low. This low BMD can be attributed to low levels of the hormone, estrogen, which plays a crucial role in bone health! Further, with inadequate calorie intake, athletes may be missing significant micronutrients like vitamin D, calcium, and magnesium, which support strong bones. Low BMD can increase the risk of bone stress injuries, including stress reactions and stress fractures, as well as osteoporosis. 

 

Pro Tip: Test, don’t guess! If you or your student-athlete have concerns about menstruation, bone health, and estrogen levels, reach out to a doctor for blood tests. 

Recovery of a menstrual cycle takes time but is significant for overall health as well as injury prevention and athletic performance.

 

Three ways we help female athletes regain their period:

  1. Increased calories (eating in an energy surplus) for 3-6 months, with a focus on adequate healthy dietary fats and eating frequently (avoiding periods of fasting)
  2. Reducing training volume and permitting healthy weight gain
  3. Log nutrition and track period symptoms 

We teach our athletes that all foods fit! Most athletes need upwards of 3,500 + kcal to support health, training, and recovery demands.Person first and athlete second. We must help female athletes develop a healthy relationship with food!

If you are a parent of a young female athlete or coach that works with female athletes be sure to refer out to a registered dietitian. Female athletes have special considerations and hormone health should always be a top priority. We have worked with several female runners and competitive athletes to regain their period.  It is not normal to lose your cycle for several months. We can work with your program or athlete to regain their cycle via a custom nutrition plan and ongoing coaching.

Female athletes need 3-4 balanced meals coupled with 2-3 snacks on training days. You can’t race like a beast if you eat like a bird!

 

 

 

 

 

 

In good health, wellness, and performance,

Sophia, Brenna, and Wendi your NWW team!

 

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 TwitterFacebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.


Resources:

 

Cabre, H. E., Moore, S. R., Smith-Ryan, A. E., & Hackney, A. C. (2022). Relative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications for the Female Athlete. Deutsche Zeitschrift fur Sportmedizin, 73(7), 225–234. https://doi.org/10.5960/dzsm.2022.546

Gimunová, M., Paulínyová, A., Bernaciková, M., & Paludo, A. C. (2022). The Prevalence of Menstrual Cycle Disorders in Female Athletes from Different Sports Disciplines: A Rapid Review. International journal of environmental research and public health, 19(21), 14243. https://doi.org/10.3390/ijerph192114243

Márquez, S., & Molinero, O. (2013). Energy availability, menstrual dysfunction and bone health in sports; an overview of the female athlete triad. Nutricion hospitalaria, 28(4), 1010–1017. https://doi.org/10.3305/nh.2013.28.4.6542

Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., Janse de Jonge, X. A. K., Hirsch, K. R., Arent, S. M., Hewlings, S. J., Kleiner, S. M., Bustillo, E., Tartar, J. L., Starratt, V. G., Kreider, R. B., Greenwalt, C., Rentería, L. I., Ormsbee, M. J., VanDusseldorp, T. A., Campbell, B. I., Kalman, D. S., & Antonio, J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1), 2204066. https://doi.org/10.1080/15502783.2023.2204066

U.S. Department of Health and Human Services. (2023, May 17). Bone mineral density tests: What the numbers mean. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/bone-mineral-density-tests-what-numbers-mean

von Rosen, P., Ekenros, L., Solli, G. S., Sandbakk, Ø., Holmberg, H. C., Hirschberg, A. L., & Fridén, C. (2022). Offered Support and Knowledge about the Menstrual Cycle in the Athletic Community: A Cross-Sectional Study of 1086 Female Athletes. International journal of environmental research and public health, 19(19), 11932. https://doi.org/10.3390/ijerph191911932

 

Nutrition for the Wrestling Student-Athlete

Wrestling requires a great deal of power, technique, swiftness, and endurance to outcompete their opponents. Matches can be short or long with many going into overtime extending beyond 10 minutes. This can be brutal if the athlete is under-fed and under-fueled because of weight cutting or calorie restriction.

Maintaining, gaining, or losing weight does not have to undercut performance. Your eating and fueling habits should support your training, performance, and overall recovery.

This article provides quick tips on how wrestling student-athletes should be eating and fueling in pre-season. I will also provide insight on how to eat to maintain energy and strength, as well as what to pack for wrestling tournaments. 


𝐏𝐫𝐞-𝐬𝐞𝐚𝐬𝐨𝐧 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐬𝐡𝐨𝐮𝐥𝐝 𝐛𝐞 𝐲𝐨𝐮𝐫 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐲 𝐚𝐬 𝐚 𝐰𝐫𝐞𝐬𝐭𝐞𝐫.

  • Aim for 1.4-1.8 g/kg/BW/day of protein.
    • 𝑭𝒐𝒓 𝒂 150-𝒑𝒐𝒖𝒏𝒅 (68 𝒌𝒈) 𝒉𝒊𝒈𝒉 𝒔𝒄𝒉𝒐𝒐𝒍 𝒘𝒓𝒆𝒔𝒕𝒍𝒆𝒓, 𝒕𝒉𝒂𝒕 𝒆𝒒𝒖𝒂𝒕𝒆𝒔 𝒕𝒐 𝒃𝒆𝒕𝒘𝒆𝒆𝒏 95 𝒂𝒏𝒅 122 𝒈𝒓𝒂𝒎𝒔 𝒐𝒇 𝒑𝒓𝒐𝒕𝒆𝒊𝒏 𝒑𝒆𝒓 𝒅𝒂𝒚.
    • Focus on building a plate that contains protein, carbs, produce, healthy fats, and hydration. See an example of our athlete performance plates based on goal below. You can also download my nutrient timing and athlete’s plate PDF HERE.
  • Do NOT overly restrict kcal if you are trying to lose weight. 𝐖𝐡𝐚𝐭 𝐚𝐛𝐨𝐮𝐭 𝐭𝐨𝐮𝐫𝐧𝐚𝐦𝐞𝐧𝐭𝐬/𝐩𝐫𝐞 𝐚𝐧𝐝 𝐩𝐨𝐬𝐭-𝐰𝐞𝐢𝐠𝐡-𝐢𝐧𝐬? -Carbs + protein before and after weigh-ins -Limit fiber, sodium, and starchy carbs immediately before weigh-ins
  • 𝗗𝗼 𝗻𝗼𝘁 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁 𝗯𝘆 𝗰𝘂𝘁𝘁𝗶𝗻𝗴 𝘁𝗼𝗼 𝗺𝗮𝗻𝘆 𝗸𝗰𝗮𝗹 𝗼𝗿 𝗼𝘃𝗲𝗿𝗹𝘆 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻. 𝗬𝗼𝘂 𝘄𝗶𝗹𝗹 𝗲𝗻𝗱 𝘂𝗽 𝗹𝗼𝘀𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲, 𝗶𝗺𝗽𝗮𝗶𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲, 𝗮𝗻𝗱 𝗵𝗶𝗻𝗱𝗲𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗹𝗼𝗻𝗴-𝘁𝗲𝗿𝗺. 

Losing fat and making weight the right way

Calorie, protein, fat, and carbohydrate recommendations:
  • Carbohydrate needs range from (1-3 g/kg/bw/day).
  • Protein needs vary based on goals, training, and intensity but the right place to start is (1.4-1.8 g/kg/bw/day).
  • Fat recommendations include (0.8 1.0 g/kg/bw/day).

  • If you’re trying to lose fat you increase the fruit/veggies on your plate which are lower in kcal and increase your protein. See how these two performance plates are different. The plate on the right is maintained given the portion of carbs is greater. Carbs are a higher energy source and if we do not use them we store them. If you are trying to lose fat you need less kcal/less carbs. In doing so you will be able to eat in a kcal deficit by increasing protein which supports satiety.
  • Weight loss versus fat loss is explained in greater detail HERE.
  • You must be in a kcal deficit to lose fat. Track your nutrition in My Fitness Pal or a nutrition tracker.

 


What to eat before and after weigh-ins

See a sample wrestling menu here.

You have to PLAN AHEAD! If you don’t plan your meals and snacks in advance you’re less likely to eat the right foods. Want to be a champion? Do the planning in advance. Opportunity favors the prepared!! You never know how long a match will be.

You will need to fuel before you hit the mat. Nothing too heavy just enough carbs and calories to give you the burst of energy to compete. We recommend dried fruit, a 100% fruit bar, 1/2 turkey sandwich, a sports drink, and 1/2 bagel. See the options listed.

Dual meets and tournaments can be long. Bring sports drinks as a simple option to replace carbs and offer additional sodium, potassium, and magnesium that help with muscle contraction.

 


Fueling Wrestling Tournaments

  • Choosing to dehydrate one’s body to gain weight is a common practice but it should not be. Dehydrating your body leads to a negative impact on strength, stamina, power, and overall performance. YOU WILL FATIGUE FASTER if you are dehydrated. You can also risk damaging skeletal muscle, cardiovascular function, and physiological stress.
  • Click here for my hydration recommendations.
  • 1-2% of dehydration can result in loss of speed, power, strength, and agility. Click here for tips on preventing dehydration.
  • It is very important to avoid high fat. NO SOLID FOOD IN THE STOMACH AT COMPETITION TIME. Blood flow will go to your stomach for digestion and not your extremities to take down your opponent.  If ample time is not given to digest the fuel you also can’t even access it for energy.

 

Pair carbs + with protein between matches at a tournament. In doing so you will have enough quick fuel if needed to maintain energy for a full day. This will also help you avoid dips in blood sugar from restricting kcal. Candy bars and chocolate milk are NOT good pre-wrestling options.

Treat yourself post-meet with a serving of your favorite item. Chocolate milk is post-recovery NEVER BEFORE! Core power protein shakes are something you would sip in if you have 1-2 hours between. Be smart. Use common sense. Use foods that you know digest well to avoid getting sick.

 


In summary

  • Follow a nutrition plan that supports your weight class, energy, recovery, and overall goals.
  • Journal your nutrition in an app to see what nutrients you might need more or less of. If you’re trying to gain eat in a kcal surplus by adding 500 kcal. If you are trying to lose eat in a kcal deficit by consuming 500 kcal less per day.
  • Eat enough high-quality protein (beef, eggs, fish, chicken, Greek yogurt, cottage cheese) to support muscle growth, maintenance, and satiety.
  • Drink enough water and ensure you have sufficient minerals in your body. See a previous blog on how to avoid cramping HERE.
  • Pre-season fueling is your opportunity to gain a competitive edge over your opponents. Do not skip meals, find a way to power up with protein + produce.
  • The habits you follow in your youth WILL often carry into adulthood. So be mindful of your choices and habits.
  • Get enough sleep to ensure your body can recover from training and competition. 7-9 hours is ideal and if you put away distractions and electronics you will get better quality sleep.
  • Creatine should not be used mid-season due to weight fluctuations. I would recommend adding creatine in pre-season and being consistent with a 3-5 g serving. Read more on creatine here.
  • For sports nutrition coaching, presentations, resources, and guidance contact us! See what we offer below! Good luck this season!

How can we work together?

  • If you are looking for a team talk or presentation we are now booking for the remainder of 2023. Check out our performance nutrition partnership HERE.
  • Health and performance guidebook that has over 160 resources including meal plans and tip sheets HERE.
  • Apply for coaching whether you’re an athlete or an adult needing help and support. Click here
  • Help your athletes, coaches, and community understand the fundamentals of fueling, sleep, recovery, and weight gain via our student-athlete coaching programs. Details are available HERE.

 


In good health and performance,

Coach Wendi

Wendi Irlbeck, MS, RDN,  LD, CISSN  is a registered dietitian nutritionist and performance coach. Wendi 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 and her team partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Nashville, TN.  Wendi and her team work primarily with high school and college athletes!

What can hiring a sports nutritionist offer your program? Learn more here.  Interested in signing up for the NEW and upcoming NWW newsletter? Click here to sign up!

 

3 Tips for Avoiding Muscle Cramps on Game Day!

 

In my 10+ years of experience working with youth, collegiate, and masters level competitors there are really three types of athletes. Athletes who are prone to cramping, those who have cramped, and those who will. Our goal is to prevent cramping, reduce the occurrence of cramping, and Lord willing minimize the cramps with these three considerations.

 

  1. Water and minerals. Inadequate fluid. Drink water early and often! We wake up in a dehydrated state.  Place a water bottle by your bed to wake up and drink water. Set alarms on your phone to hydrate every few hours. Hydration is controllable.  Athletes need roughly 80-100 oz of fluid daily.  This does not account for the minerals we NEED including potassium, calcium, sodium, chloride, and magnesiumLosses during training, games, and hot climate increases fluid and mineral demand. 7 Tips for Hydration here.
      • Consume 20 oz of fluid every 2 hours leading up to game time.
      • Fuel tip: The night before a game have 1/2 an avocado at dinner. Avocados have more potassium than bananas. The potassium levels are almost double!
      • One avocado contains 975 milligrams of potassium, compared to 487 milligrams in a banana.
      • Most muscle cramps are also related to magnesium depletion. Adequate magnesium can help with muscle contraction and relaxation. The RDA for magnesium for adults:
        -Men: 400–420 mg
        -Women: 310–320 mg

        • Magnesium deficiency signs and foods rich in magnesium click here.
        • Magnesium supplementation may be necessary if you’re not consuming sufficient meat and veggies.
      • Some athletes are heavy sweaters and will expel more minerals in their sweat than others. A simple way to test if you or an athlete is a heavy or salty sweater is touching your jersey during/after training. Ensure you’re sipping on sports drinks or an electrolyte mix if you’re prone to cramping. Hotter temperatures will increase the rate at which electrolytes are expelled
        • Is it crusty and drenched? You are likely a heavy sweater and you will also feel the sodium on your face.
        • A hydration video tip to download and share with your student-athletes.
      • Replace every lb. lost during training with 16-24 oz of fluid.
  2. Pre-competition fueling 
      • Athletes often fail to consume enough carbs and calories. Carbs fuel muscle and the brain. A drop in blood sugar leads to a drop in performance. Low-carb diets also decrease sodium and water in the kidneys! 
      • Athletes should be consuming on average 3-5 g of carbs/kg/bw/day to support training demands and optimize recovery.  This means if you weigh 165 lbs or 75 kg . you need a minimum of 225 -375 g of carbs daily.
        • Athletes doing more endurance work or training more hours per week need even more. 5-7 g/kg/bw/day for soccer, field hockey, basketball, and other athletes trying to gain weight! This means that the same 165 lb 75 kg athlete would need 375-525 g of carbs per day!
          • Bagels, rice, pitas, oats, pretzels, fruit, potatoes, dates, honey, and other grains are excellent sources of carbs.
      • The maximum glycogen storage a human can accumulate is between 400-500 grams. Since 1 gram of carbs equals 4 kcal, you will top out at about 1,600-2,000 kcal in your glycogen storage fuel tank.
        • Muscle strength, speed, and contractility decrease when blood glucose levels drop or when glycogen is rapidly depleted. This can happen quickly in multisport athletes as well as endurance athletes.  Athlete nutrition cheat sheet here.
      • Use my chew-nibble-sip fueling strategy to ensure you’re consuming adequate carbs, minerals, and calories leading up to game time. A simple breakdown is found here.
      • Bananas, string cheese, Greek yogurt, and sweet potatoes are great sources of minerals like potassium, and contain sodium to assist with preventing muscle cramps and fatigue. Utilize electrolyte packets pre-, during, and post-event.
      • Too often athletes under-fuel leading up to games and events due to their inability to stomach solid food. Liquid carbs like sports drinks, tart cherry juice, and coconut water can be a great way to fill the glycogen tank prior to an event.
      • Download my 4-2-1 Fueling PDF for FREE HERE
  3. Training/game day warm-up
      • For the strength and sports coaches, this may seem obvious but it is a consideration that we must address. Athletes can cramp due to being undertrained, under-conditioned, or new to the sport. This happens with many young football players in fact. Coaches send me emails all the time with their JV or middle school programs with this concern. We must think beyond electrolytes and carbs to truly identify the source of cramping.
      • The condition of the athlete and their recovery from days trained that week or in previous events can play a role in cramping. Not to mention if the athlete is properly conditioned. Especially after the dog days of camp.

A tip we provide our athletes, coaches, and parents on preventing and treating cramps.

Science illustrates sodium can be absorbed and affect the body’s sodium concentration at a faster rate when spicy/bitter/vinegary smells and tastes are introduced. In fact, this tactic helps reduce the muscular impulse of over-excited contracted nerve impulses that lead to muscle cramping. This tactic can also aid in reducing the occurrence of muscle cramping and/or shorten the duration of the cramping episode according to a study carried out by Miller et al., 2010 published in Medicine and Science and Sports and Exercise.

The acid in the pickle juice, vinegar, and mustard does help alleviate cramps, the study concluded. A cramp induced by researchers lasted two minutes on average. Those cramps lasted 30 seconds shorter when test subjects drank pickle juice during the experiment. When subjects drank water, there was no change. The acid is what assisted with reducing the length of the cramps. Not the “salt”. This is critical for people to understand because there’s a great deal of misinformation and misunderstanding in sports.

 

Cramps are a result of many factors. Dehydration, electrolyte imbalance, lack of carbohydrates, and a nervous system overt stimuli or misfiring. It is best to work with a sports dietitian to find ways to ensure your athletes are eating enough leading up to games, hydrating properly, getting sufficient sleep, and warming up properly with correct progression. You may not always be able to avoid cramping but you can certainly minimize it with these tips. Wendi’s health and performance slide deck contains hydration, fueling, and recovery graphics. Get a copy here

 

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 TwitterFacebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

 

Plant based meat versus beef patty. What you need to know!

Plant-based meat?

Plant meat alternatives are being promoted more and more each day. I am often asked by consumers, those online, and our community if plant patties are “healthier”.

 

 

In short, NO. This is not my opinion this is what researchers who assessed cooked samples of both plant and beef patties found in their analysis. The nutrition facts label also does not illustrate the key nutrient differences. The plant and beef patties differ in terms of salt, cholesterol, calories, protein content, carbohydrate, texture, moisture content, flavor, and price!

  • Researchers cooked samples and analyzed the samples suggesting a more clear and thorough breakdown. The researchers assess nutrients and categorized the amino acids making up the proteins and various metabolites found within both the plant patty and beef patty samples.

 

 

 

*I recently was at the ISSN conference and was motivated to do this blog. Check the data that was exclusively shared from a presentation on plant-based meats!


What did they find?

According to the metabolomics comparison, there’s a large nutritional difference!

  • This heat map illustrates just how different the impossible meat and beef patties are at the metabolite level.
  • Of the 171 out of 190 annotated metabolites (90%) were different between beef and the plant-based alternative.

 

 

 

  • Beef has creatinine, hydroxyproline, and glucosamine, (marked with the red arrows), none of which are found in the plant-based alternative.
  • Bioavailability MATTERS. Just because a component is found in food doesn’t mean that it is digested and or available to us.

 

  • Iron in meat is far more available than the usual iron supplement. Equivalent amounts of iron on the nutritional label do not necessarily translate into equal amounts of iron in you.

 


Plant versus Beef?

The ingredients in a plant patty?

  • Water, Soy Protein Concentrate, Sunflower Oil, Coconut Oil, Natural Flavors, 2% Or Less Of: Methylcellulose, Cultured Dextrose, Food Starch Modified, Yeast Extract, Soy Leghemoglobin, Salt, Mixed Tocopherols (Antioxidant), L-Tryptophan, Soy Protein Isolate, Vitamins and Minerals (Zinc Gluconate, Niacin (Vitamin B3), Thiamine Hydrochloride (Vitamin B1), Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12). Product contains an allium derivative
  • Price per 8 oz serving = $6.97

 

The ingredients in a beef patty?

  • Beef

  • Price per 8 oz serving = $3.62

 

*Best foods to gain strength and lose fat! Click here


Conclusion?

  • Researchers conclude that plant-based meat alternatives are not interchangeable with meat; they complement one another.
  • Beef is superior to plant “meat”
  • Beef contains > more bioavailable protein, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium than plant “burgers”.
  • Beef is a lower cost per serving and offers more nutrients that are bioavailable.
  • The NUTRITION LABEL DOES NOT TELL ALL!! 

 

 

In good faith, health, and athletic performance,

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

Wendi is a registered dietitian nutritionist and performance coach. Wendi 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 high schools, colleges, sports performance staff, individuals, and families! Wendi and her team offer custom fueling plans, group coaching, presentations, and team talks nationwide!

Wendi provides virtual services including telehealth but is based in Nashville, TN.  Wendi works with clients of all levels internationally.

What can hire a sports nutritionist offer your program? Learn more here.  Interested in signing up for the NEW and upcoming NWW newsletter? Click here to sign up!


Citations and resources to learn more:

Source: A metabolomics comparison of plant‑based meat and grass‑fed meat indicates large nutritional differences despite comparable Nutrition Facts panels Nature Scientific Reports DOI: 10.1038/s41598-021-93100-3

What to Eat the Night Before a Game?

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!

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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 TwitterFacebook, and Instagram for more nutrition information. Service

Macronutrients 101

Many have no idea what a serving of fat, carbohydrate, or protein is. So here’s a quick 101 on our macronutrients that include fat, carbohydrate, and protein!

Teens and adults who want to be healthy and successful long-term should understand the role and function of each essential nutrition along with the amount it should be consumed for energy.

There are six essential nutrients that include our macronutrients (fats, carbohydrates, and protein that provide us with energy in the form of calories), and the other three nutrients that do not provide calories but are also essential for life include vitamins, minerals, and water.


🥯Carbs are important. Why? Carbs = muscle and brain fuel and if you’re too full to get your carbs in your energy and performance will suffer. ⚠️ That’s why it’s important to work with a dietitian to find the right balance of nutrients. 👊

Many want to go keto but I discourage it…Carbs are the optimal fuel for athletes..why?👇👇👇

🥑Fat cannot:

❌Restore depleted glycogen

❌Athletes who adapt to⬆️fat need⬆️need more oxygen to convert fat➡️energy

❌Replace ATP w/in working cells as quickly or efficiently as carbohydrates.

Please keep eating 🍠carbohydrates for the sake of your health, well-being, energy levels, and athletic performance.


On an individual level, ideal fat intake person to person depends on so many factors.. i.e.
📌Body weight
📌Activity & goals
📌Total calories
📌Health status/ailments/genetic risk factors

 

 

 

 


 

So many asked about protein for kids… specifically 🤷‍♀️How much protein to feed teen and adult athletes?

It depends but it is important to start with a baseline:

📌25-30 g of protein for biological girls/meal
📌30-40 g of protein for biological boys/meal
📌10-15 g of protein at snacks for both teen girls and teen boys.

 


I recommend using the performance plate model to avoid worrying about counting calories as an athlete or busy adult. If you stick with your portions for weight management, muscle gain, or fat loss you’ll be set. Just remember that  ALL meals matter!!

Under eating and underfueling will not serve you.

 

 

 

 

 

 


Wendi Irlbeck, MS, RDN, LD, CISSN is a registered dietitian nutritionist, and performance coach. Wendi 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. Wendi provides virtual services including telehealth but is based in Nashville, TN. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and schedule an appointment with her on her website.

Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information. Service

Gentle Nutrition: A Non-Diet Approach to Healthful Eating

Let’s walk through a way of eating that is not restrictive, stressful, or judgemental but rather curious and satisfying. The pendulum swing from extreme dieting to overeating can be difficult. You will find yourself tired of Yo-Yo dieting where you lose some weight just to gain back even more. Are you battling cravings and feeling a lack of willpower. Gentle nutrition approaches cravings in a non-judgmental way. Instead of saying “I shouldn’t have eaten that”; Get curious and ask yourself, “Why am I craving this food?”, “Is there something I could have added earlier in my day?”. Nutrition Coaches can help guide you through the process of understanding “why”. 

Gentle Nutrition is a concept of Intuitive Eating which embodies foods that satisfy what your body wants and nutritional knowledge. It empowers people to listen to their internal authority. Let’s walk through how you start.

Reject Diet Culture

Diet Culture is everywhere and is a multiple billion-dollar industry. Ever notice how diets continue to evolve into something new? Maybe diet culture evolves because it does not work. Diet culture is rooted in the belief that appearance and body shape are more important than physical, psychological, and general well-being. Nutrition Coaches can help distinguish what is fact versus myth about nutrition.  

Honor your Hunger

Hunger is a body mechanism to signal the brain to start looking for food. Cravings can signify that you are deficient in a certain nutrient. An example might be craving meat when low in iron. Cravings can be physical or psychological; working with a Health Coach can help identify what your cravings are signifying. 

Practice eating when you are hungry and learn early signs of satiety. Fullness can take 15 minutes to hit, especially if you eat fast. Tips for feeling fullness: Take a sip of water between bites. Chew thoroughly. Taste all of the flavors. If you think you are full, wait 15 minutes and reevaluate if you are still hungry. Grab additional food, if fullness is not met. 

Make Peace with Food

Remember there are no forbidden foods and every food has a place in our diet. Some foods are great for fuel, others provide emotional satisfaction, and some foods satisfy cravings. Food is nourishment and can be there for celebrations and memories. Having forbidden foods is an “all or nothing” way of thinking, meaning once you have forbidden foods you are more likely to feel ravish toward that food item.  

Challenge the Food Police

Food is nourishment and can bring satisfaction. There are no “good” or “bad” foods. Rigid rules can result in increased stress and anxiety causing other complicated issues. There is a difference between rules that heighten anxiety and general guidelines that can be flexible.

Discover the Satisfaction Factor

Having the same simple nutrition food can be helpful with meal planning but as time goes on even your favorite foods get old. Discover new foods to satisfy your taste buds. Find foods that help you feel nourished and satisfied. 

Respect your Fullness

Snacks can be a beautiful way to bridge the gap between meals. Learn how to listen to hunger cues to improve your quality of each day. If extreme hunger or extreme fullness negatively impacts your day; then a Health Coach can help identify early signs of hunger and meal preparation to stay in the sweet spot of hunger and fulness optimizing concentration and performance. Respect your fulness by putting away the leftovers once full; knowing if hunger kicks in that the leftovers are in the refrigerator waiting for you. 

Cope with your Emotions with Kindness

We all have experienced snacking while not even hungry. Family gatherings, late-night snack runs, movies on the couch; Cravings can be psychological and that’s okay. Working with a Coach can help identify why the cravings their and alternative paths you can take. Sometimes a food craving can only be satisfied with food. A coach can help build your self-care toolbox giving you many options when the coping tool is needed. 

Respect your Body 

It is tough to not overthink how our bodies look despite the majority of the day we aren’t even looking at ourselves. A health coach will help bring importance to: How do you feel? Do you have the energy to do the things your love? Practice gratitude for what your body can do daily; rather than focus on what it looks like. Challenging your thoughts can empower you to change your negative feelings about yourself. Negative thinking has become normalized in society partially related to diet culture. Work with a coach to identify and practice reframing these negative thoughts.

Movement – Feel the Difference 

Movement can be fun, nourishing, mood-lifting, and more. Compulsive movement is very inflexible, rigid, and only focused on changing your body. When movement gets too rigid you will find yourself “all or nothing” when it comes to movement. Sometimes it is great to simplify movement. For example, when you get off from a sedentary job and want to work out without going to the gym. A 10-minute youtube video may be all that you need. Sometimes the movement is the transition you need to leave work at work and become present at home with your family.

 

Honor your Health with Gentle Nutrition 

Gentle nutrition is where satisfying your taste buds pairs with sustainably nourishing your body. Gentle nutrition is connecting the foods you eat to how you feel; It is understanding how medication impacts your hunger. Gentle nutrition will look different for everyone – talk with your health coach to see how gentle nutrition looks for you. 

Nutrient Timing for Athletes: What to Eat and When to Eat it!

 

Practice how you want to perform….(Learn through graphics)

When I played sports in high school and college my coaches would always say, “you perform as you practice.” There’s a lot of wisdom with that! I ran cross country in high school but also played softball. I actually went on to play college softball and wish I would have known then what I know now.

 

Fueling competition day!

Experiment with your eating schedule on a practice day so you can identify the best strategy to give you energy and peak performance! This is applicable to coaches, parents, and athletes of all ages! What we eat directly affects how we perform. Use my “4-2-1” eating schedule with some of these meal ideas to try out for your own fueling plan WITH PICTURES!!

 

 

👇 NWW’s🍉rule of👍 : “4-2-1 method”

 


What are some ideas during half-time, between quarters or periods?

 


What are some other meals and snack ideas??

Breakfast ideas (how to create a breakfast habit)

  • Premier protein shake + apple
  • 2 Eggs, spinach, tomatoes, blueberries, whole-grain toast/oatmeal
  • Fruit smoothie with Fair life milk, Greek yogurt, chia, spinach
  • Kodiak Cakes waffle, English muffin, pancakes + hard-boiled egg
  • Greek yogurt parfait + fruit, with oatmeal
  • Oatmeal cup, string cheese, fruit
  • Strawberries, peanut butter toast + Core power protein drink/Orgain protein drink

Smart snack ideas

  • Hard-boiled eggs + whole-grain toast with banana slices
  • String cheese with pepper sticks and hummus
  • Greek yogurt with fruit
  • Beef jerky with cucumbers or apple
  • 2 oz. Deli turkey slices with a pear
  • Protein bar (Quest protein bars, Pure Protein, One Bar, Kirkland protein bar, RX bar)

 

 


Lunch and dinner ideas

  • 4-5 oz. 99% Ground turkey, baked sweet potato, 1 cup roasted vegetables + avocado slices
  • Grilled steak, steamed brown rice (1 cup or 1-2 fists), ~ 1 cup roasted vegetables
  • Baked salmon, quinoa (1 cup or 1-2 fists), spinach side salad, ¾ cup pineapple
  • Oatmeal (1-2 cups), toppings of choice (nuts, dried fruit, flax, Fair life milk, cinnamon), fruit salad (1 cup), 4 oz.
  • Egg omelet or frittata with veggies (spinach, onions/mushrooms, sweet potatoes/potatoes in omelet/frittata or on the side), side of melons (1 cup), or berries
  • Greek yogurt w/ oats & berries (try plain Greek and add almond butter)
  • Taco bowl with tofu, spices, corn, lettuce, spinach, peppers, and brown rice

There’s no such thing as magic meals. You must eat and fuel properly in the days leading up to competition and this blog provides a surplus of ideas for athletes to experiment with. Use this additional flow summarizing 4-2-1 TM.

 

 

 

 

-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 TwitterFacebook, and Instagram for more nutrition information. Service

Nutrition Tips for Reducing Muscle Soreness

Nutrition tips that heal and promote muscle recovery

  • Remain consistent with fluid and quality food intake to support tissue repair, reduce swelling, diminish inflammation, optimize bone health, and immune function.
  • Focus primarily on consuming lean protein at each meal paired with plenty of colorful produce (fruits and veggies).
  • Protein for optimal healing should range from (2.0- 2.2 g/kg/bw/d to support optimal recovery).
  • Creatine supplementation has been proven in the research to reduce the loss of lean mass and strength following discontinued use while healing from surgery or injury. (position stand papers referenced in my previous blog on creatine here).
  • Choose a small amount of protein + fruit before and after rehab sessions.
  • Do not stop eating for fear of putting on weight. Consume plenty of protein and produce at meals and snacks to ensure you are getting in enough calories to promote healing and recovery. (WORK WITH A RD to manage your kcal intake).
  • Prioritize protein that is rich in leucine, low-fat Greek yogurt, fish, poultry, beef, steak, eggs, and low-fat dairy/full-fat dairy.
  • Consume foods rich in omega-3 fatty acids that reduce inflammation and swelling while speeding up recovery.
    • Salmon, mackerel, sardines, tuna, chia seeds, flax seeds, avocado, and unsalted nuts.
  • Focus on zinc, calcium, vitamin D, and magnesium-rich foods

Click here to download my Optimal Performance and Injury Injury Rehab Nutrition Handout Here. 

In good health and wellness,

Coach Wendi

Wendi Irlbeck, MS, RDN, LD, CISSN is a registered dietitian nutritionist and performance coach. Wendi 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. Wendi provides virtual services including telehealth but is based in Nashville, TN. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information. Service