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,
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.
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.
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).
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!
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”.
What are the benefits of partnering with Nutrition with Wendi to help you with your performance or recovery?
” 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 onTwitter, Facebook, and Instagramfor more nutrition information. Service
Failing to consume enough water can also increase your risk of heart failure. It is important to stay hydrated for basic philological functions supporting blood circulation, lubricating joints and tissues, digestion, metabolism, and muscle contraction to name a few.
Many people need more than 6-8 glasses of water due to higher body weight, activity, sweat rate, and also supporting a healthy metabolism. We recommend our clients and athletes consume a minimum of 80-100 oz of water per day. We advise checking urine color to help guide you in your water intake. If you struggle to drink enough water you have come to the right place! Our tips will help you increase your water with ease!
First off what are the symptoms of dehydration? Usually, when you wake up you are in a dehydrated state and for many who experience these symptoms listed below you are already dehydrated and it is time to make a plan!
Follow Wendi on Twitter for more graphics and tips
Water is the MOST important FREE health significantly underrated performance enhancement supplement. If you’re an athlete check out my hydration blog with Simplifaster here.
1. Wake up and drink water by placing a glass of water or water bottle by your bed. This strategy will enable you to have zero barriers to getting your hydration started for the day! Focus on consuming 10-16 oz upon waking. Especially if you are an athlete or working outdoors.
2. Set alarms on your phone to hydrate with 16 oz every few hours to shoot for a total goal of 100-120 oz per day (especially if you are an athlete or working outdoors). Another easy way to get in more water is to say 50 oz by 1 pm and another 50 oz by 7 pm!
3. Carry a water bottle or hydro flask that you can easily set water goals. I.e. 32 oz is a typical hydro flask that you can consume 3x/day.
4. Eat your hydration. Yes, that is right we can attain fluid and minerals from our fruit and veggies! Watermelon, grapes, berries, cucumbers, celery, carrots, cherries, and tomatoes are also super hydrating and a great way to get in your veggies for health too! You can also infuse your water with berries, lemon, lime, etc. which makes it tastier and offers antioxidants.
5. Electrolytes can be used to replace minerals lost in sweat. Dairy is also hydrating you could add Greek yogurt, milk, or cheese to meals to get in additional minerals. Cherry juice, chocolate milk, or Gatorade zero can also be a good option depending on your goals for added hydration.
6. Bring a cooler with you to stock with fruits and veggies. You can also pack additional water bottles to make sure you have enough fluid on hand in case of an emergency!
7. Hydrate with milk at meals and water in between! These tips help my clients and athletes stay hydrated! It is also important to consume 16-24 oz of fluid for every pound lost!
Wendi Irlbeck, 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. She is a former cross country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. Wendi provides virtual services including telehealth but is based in Nashville, TN.
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?👇👇👇
❌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.
📌Activity & goals
📌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!!
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.
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.
A term you may see a lot of on social media lately is “food freedom”. This ideology, if you will, is combatting old practices of dieting and instead giving individuals the freedom to eat foods without having to eliminate certain food groups or the foods that they simply enjoy eating. Wendi and I share the same philosophy that all foods fit and we should never eliminate food groups as it puts us at risk for nutrient deficiencies. In this blog, I’ll discuss the meaning of “food freedom” and how to achieve it in 3 simple steps so that you can achieve freedom from food as well!
What does “food freedom” mean?
Food freedom can look different for everyone, however, I prefer to define it as the freedom to enjoy all foods without restriction. It means to have a healthy relationship with food without being stressed or guilty when indulging in the foods you love to eat. You’re eliminating the rules of dieting and embracing the joy that food brings to the table…no pun intended!
Is food freedom important?
I am guilty of trying a few diets and quick fixes in the past, but during each escapade, I always thought to myself, “Why must I eliminate foods that I really enjoy eating?” I first heard about food freedom in the midst of the pandemic when so many people were trying to improve their health and seeking out a new fad diet to help them achieve their goals quickly. I had friends who were following keto and carnivore diets and I would sit there asking them, “Well don’t you miss vegetables? Don’t you miss having a bowl of pasta?” and their response was always yes.
I understand why people are driven to try these diets out; they see others through social media or by word of mouth who have had major successes. However, we must remember that everyone is made differently. What works for one individual will not necessarily work the same way for you. This is a hard thing to swallow because we as humans naturally want to see results quickly and will try just about anything to achieve that. But what if I told you that you can still work towards your goals, whether they be to lose weight or pack on muscle mass, by eating ALL of the foods you love? Would you believe me? Finding freedom from food can alleviate so much anxiety that surrounds many people when they eat. By achieving this, we can boost our self-esteem while gaining confidence that we can be in a healthy mental and physical state without restricting ourselves from the things we enjoy.
3 steps to achieve food freedom
Eliminate 1 thing… diet culture!
Yes, I am encouraging you to replace a bad habit with a good one, something NWW offers in “Learn It, Lose It, Live It”, an evidence-based group program to help you stop dieting and start living! It’s the mentality that we must be constantly dieting to achieve our goals. We face many advertisements for dieting on television, in magazines, and through social media, so I challenge you to take a step back. Unfollow accounts that are diet-specific, throw out the magazines promoting the latest fad diet and change the channel when you start receiving the subliminal messages that you must diet in order to be healthy. Diet culture doesn’t want you to know the real truth about what can make you healthy in a natural way (check out Wendi’s blog entitled Strategies the Diet Industry Does Not Want You to Know to learn more). This is the beginning of taking a step in the right direction! Enroll in LEARN IT, LIVE IT, LOSE IT GROUP PROGRAM to gain the confidence you deserve (NEXT GROUP BEGINS JULY 18TH)!
Fuel your body with intent
If you have been dieting for a while, your body is going to need some time to acclimate to eating more food. Registered dieticians Wendi and Sydney recommend 20-30g at each and 10-15g during snacks, depending on your goals. Consume whole grains and plenty of leafy, green vegetables to increase energy and fiber intake. Also, be sure to stay hydrated which helps with weight management and helps flush out waste. If you need ideas for easy, delicious recipes, check out our Recipes page on our website.
Find enjoyable movement. Exercise can look different for everyone. Maybe it’s engaging in team sports, lifting weights, hiking, tennis, or yoga. Resistance training has been proven to burn calories even during rest. The important thing is to be moving in a way that is fun for you! Try to exercise for at least 30 minutes a day, 5 days a week. Figure out what time of day you prefer to get your movement in and stick to a routine. It can help to have a friend join you and help with accountability. You can follow me on Instagram @lindsayd_nutrition to find a few workouts you can do at home or in the gym.
Hopefully this blog has given you some insight into the idea of food freedom and how to simply achieve it. It’s not going to be achieved overnight, because let’s be honest, diet culture practices were not achieved in a day either. Start small and work towards a new habit and goal as time goes on. If you need help finding freedom with food, book a FREE Discovery Call so that we can discuss your goals and develop a personalized plan for you. I look forward to hearing from you soon!
The race you have tomorrow has you thinking, what should I do tonight and tomorrow before?
Great question! However, it’s actually more important to be mindful of what you’re eating and drinking in the days leading up to race day.
What you eat the morning of race day should be practiced in advance. My 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 on the day of.
You can’t expect to race at your best on the morning fuel along. 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 race prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.
Oatmeal with yogurt, whole-grain muffin, and peanut butter with banana slices
Roasted sweet potato with lean ground turkey in a whole grain wrap with hummus and raspberries
Whole-grain crackers with carrot sticks, and hummus
Whole-grain rice bowl with grilled shrimp or 3 oz of salmon tossed in roasted broccoli with diced avocado and fresh fruit
Make sure you’re hydrating properly as well. Consume at least 16 oz of water every three to four hours for 48 to 72 hours prior to your race.
NO NEW FOODS ON RACE DAY! PRACTICE FOODS BEFOREHAND ! 😊
Two hours before your race consume carbohydrates paired with a little protein. You want to limit fat and fiber because of the digestion time required for fat and the distress from fiber that could occur during your run.
You don’t want to eat too much for breakfast. Ideally, it would be better to eat a little bit more for dinner and an evening snack of maybe a power cup muffin the night before. Most feel so excited for race day it is hard to eat anything. But you need feel.
Something is always better than nothing. Even if its just some toast, berries, honey packet, or tart cherry juice you need some carbohydrates before you take off! Studies at the University of Memphis Exercise and Sports Nutrition Laboratory confirm that honey is one of the most effective forms of carbohydrate to eat just before exercise.Honey performs similar to commerical energy gels because of the glucose in gels.
GOOD LUCK and don’t forget to have fun! See the full post on Instagram
What are the benefits of partnering with us to help you with your performance or recovery?
” I highly recommend Wendi! I was at a transitionary period with training & was not fueling or recovering properly. Wendi’s advice on eating more protein + kcal has helped my performance &energy levels. Her guidance is credible and so helpful. Thanks, Wendi!”
**You can support Sammie’s mission to improve mental health awareness by donating or sharing her message with others. More information found here.
Wendi Irlbeck, MS, RDN, LD, CISSN
is a registered dietitian nutritionist, and performance coach. We utilize 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. She is a former cross country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. Wendi provides virtual services including telehealth but is based in Nashville, TN.
“How can I/my kid gain weight? We have tried everything and can’t seem to get anywhere.” I get this question and concern daily from coaches and parents. Weight gain is really hard when athletes are young calorie-burning machines!
As always my objective is to provide people with simple and practical tips to achieve their goals!
“How to Gain Weight Tip List”
Test don’t guess! Start tracking what you’re eating to know how many calories you’re actually eating each day. Too often teen and college athletes are under-eating without knowing it. What is measured is well-managed. Download a free app to help with tracking calories, protein, fats, and carbs. You can’t gain weight if you’re not eating enough calories consistently to attain a calorie surplus. If you’re unwilling to track calories I recommend the plate method for weight gain. See our weight-gain performance plate here.
The mistake many make when trying to gain weight is not understanding fundamental portion sizes. Weight gain means half your plate comes from CHO and during weight loss, it would be 1/4 the plate (smaller portion = less kcal).
Eat breakfast consistently. Nutrients missed at breakfast are often not made up later in the day. Toast, eggs, and peanut butter paired with whole-fat chocolate milk are low-cost, high-calorie, and quality options. Try Greek yogurt parfaits with oats, nut butter, and fruit. Avocado egg toast is also super easy and high-calorie. For more ideas check out my Grab and Go Breakfast Ideas
Eat snacks every 2 hours that are high in calories. Set alarms on phones or create email reminders to snack every few hours. (Weight gain requires eating in a calorie surplus so EAT UP!)
Double up on protein servings when dining out (double meat)
Add beef jerky, string cheese, nuts, seeds, nut butters, avocado, butter, olive oil, cheese, and whole-fat sour cream/Greek yogurt when you’re able for more calories!
Sometimes eating a lot of calories can be challenging especially around training. I recommend smoothies. You can consume half in the morning and half in the evening or afternoon as tolerated. Smoothies are a great liquid vehicle for calories! (oatmeal, peanut butter, whole-fat Greek yogurt, and whole-fat cow’s milk). See my Chunky Monkey Smoothie Recipe here
Recovery nutrition is key for muscle repair and growth. Prioritize a recovery snack or meal immediately post-training. Be sure to include both complex carbohydrates and protein.
Vary your protein throughout the day and be sure to power up with protein as part of your recovery snack to achieve a positive protein balance, promoting muscle growth and recovery. See my backpack portable options here!
“But Wendi, what about nutrient timing?” Great point, please see my 4-2-1 guidance here. Too much fat or too much solid food in the stomach around training can blunt performance.
I emphasize a food-first approach but supplements help supplement the gaps in our nutrition. Supplements like creatine, whey protein, vitamin D, and casein can be helpful for athletes’ muscle recovery, lean mass maintenance, and muscle gain when properly used. Should youth athletes use creatine? Find out what the research says in my blog.
Include a bedtime snack !! Research has effectively demonstrated that consuming casein protein (found in milk and
dairy products) prior to sleep can increase muscle
protein synthesis and facilitate better recovery.
Aim for consuming 4,000-6,000 kcal per day if you’re an HS athlete and likely 6,000 + kcal for collegiate athletes. For individual recommendations contact me and let’s create a custom fueling plan that supports weight gain goals.
I have worked with both HS and college athletes for > 5 years now. I spent time at the University of Florida as a sports nutrition intern in 2015 working with football, men’s and women’s track, swim, soccer, baseball, lacrosse, and tennis. I also worked as a performance nutrition assistant at the University of Wisconsin-Stout during my graduate studies. I educated football, gymnastics, hockey, soccer, men’s and women’s basketball, and baseball on proper fueling from 2014 to 2016. Both of these experiences were volunteer and I sought them out because I knew I wanted to help athletes as a future dietitian. These opportunities helped me understand what it takes to fuel an elite athlete with a small budget! Sleep for more gains..yes sleep impacts our ability to recover and synthesize muscle! Aim for 7-9 hours of sleep per night.
Many young athletes also skip breakfast and snacks so it’s more of a willingness than an ability problem with weight gain. If your young athlete won’t listen to you don’t worry you’re not alone! But they tend to listen to me, a former college athlete and total stranger :). I provide meal plans and performance nutrition guidance for picky eaters and those with food allergies/intolerances. (see my student-athlete nutrition coaching package)
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.
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.
I advocate for planning both meals and snacks when you will be traveling for work or games, but also on vacation. Please see previous travel nutrition resources that I have outlined on both Instagram and Twitter. You can absolutely be healthy and meet both your health and fueling needs by scoping out the menu, restaurants, and hotel options ahead of time. Many often struggle to make good choices at the moment so it’s wise to plan ahead. I always express we have time to map out our travel because like sporting events and work meetings we know the calendar in advance. In previous blogs and presentations, I have made the effort to always say, “opportunity favors the prepared.” Despite the limited choices, you can make healthy choices at fast food places, gas stations, restaurants, and even concession stands.
So here are some guidelines to equip you with tools to make successful choices on the road, at the table, in the drive-through, and at the sporting event.
-Travel (Pack a cooler).
-You always want to pair a protein with produce.
-Failure to plan will result in limited options and will put you in a situation to be less inclined to make a healthy choice that supports your fueling and health goals.
-Fruits like (apples, pineapple, kiwi, strawberries, oranges, and banana)
-Veggies like (cucumber slices, carrot and celery sticks, sliced bell peppers, and cherry tomatoes)
-Always choose grilled, baked, roasted, or steamed in regards to veggies and protein
-Make sure your bread or bun is whole-grain
-Water in place of soda and fruit juices
-Reduce portion size (don’t supersize to save a buck) your waistline will thank you. Ask for a to-go box immediately upon ordering to have a plan to portion control.
-Replace fries with Greek yogurt, salad, or fruit cup option
-Ask for dressing on the side
-Replace mayo with avocado as a healthier option to increase creamy taste, texture, and flavor
-Use olive oil or avocado in place of dressing if able
Subway has protein bowls now!
You can replace the high-fat, high-kcal dressings, mayo, or spicy blue cheese dressing with avocado or olive oil.
You can also ask for the dressing on the side. Choose grilled chicken instead of fried. Ask for additional proteins (egg, grilled meats, cheese) to meet your needs!
Chick-fil-A (one of the most popular fast food places amongst teens and my athletes personally)
Young athletes and adults will still go to fast food places and will yes, eat chicken nuggets. So, practical tips are something I am a huge proponent of. Would I rather you eat a grilled turkey cheese sandwich on whole-grain bread, spinach, and avocado slices with fruit? Yes, absolutely! But the reality is …that won’t always be an option. So, read on for healthy options at Chick-Fil-A!
470 calories, 24 g fat, 22 g carbs, and 43 g protein
A grilled chicken sandwich is also a wonderful option
Roughly 380 kcal, 44g of carbs, and 28 g of protein!
You can ask for extra tomato and lettuce
If you’re concerned about consuming more protein and fewer carbs you can use half the bread. Bear in mind the bun is multigrain so it is still healthier than white as it contains B-vitamins and has not been stripped of its nutrients like most white bread.
Fruit cup instead of side salad or ask for dressing on the side and enjoy the salad.
When eating at a sit-down restaurant:
-Scope out the menu before going
Never go to the restaurant OVERLY HUNGRY! You will overheat and be unhappy with yourself.
Have a small snack before you go containing some protein. A few great choices would be:
1/2 apple with some peanut butter
1 string cheese with cucumber slices
Hummus and carrot sticks
1/2 protein bar (travel remember)
-Meet your needs (protein, produce, portion)
-Ask for a box before the food arrives to have a plan to consume the proper portion. (Many restaurants often serve 3x the appropriate portion). Consume half of each of the food on your plate and put the remainder in the box to take home or put in your hotel fridge!
Concession stand/gas station eats
**Keep in mind convenience stores should not be your reliance as you will spend more money out of sheer convenience. Versus if you purchase these items ahead of time before travel you will save money and also not put yourself in a situation to be limited in making a healthy choice.
But should you need to stop without packing a cooler here are some healthy options!
-Nuts and seed bags (pistachios, walnuts, pecans, cashews, almonds)
-Pick fruit (apple, pear, fruit cup, grapes, banana) and pair it with a protein bar (see above options)
-Almond butter or peanut butter packs (Justin’s Almond Butter or Jif)
-Hummus and carrots mixture
-Greek yogurt (Chobani is found at every gas station)
-Quest protein bars or RXbars (almost every gas station carriers these)
-Muscle milk, Fairlife Corepower protein shake, Shamrock Farms Rockin’ Refuel, and Organic Farms
In closing, failure to consume enough quality protein, carbs, and overall kcal will increase the risk of injury, decrease performance, hinder cognition, blunt focus, and limit the overall health athletic performance of the individual. Nutrition can make a good athlete great or a great athlete good. It is also important to lead by example if you are a parent or coach leading a group of student-athletes.
This blog offers several tools to fill your toolbox as a coach, athlete, parent, and beyond. I am passionate about helping both young student-athletes and adults live a healthy lifestyle. I kindly ask you to share it on social media pages as well as with your student-athletes.
Say a prayer for our government officials in office while you’re at it. Our world needs some extra prayers and kindness. As you know, I am a Christian-focused dietitian and am employed by Jesus Christ. This entire platform is used to help my fellow brothers and sisters in Christ nourish their temple. But for the goal of glorifying God. It’s all for Him.
In good health, safety, and athletic performance,
Wendi Irlbeck, MS, RDN, LD, CISSN
Wendi Irlbeck 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 Grand Rapids, Michigan. 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.
What can hiring a sports nutritionist offer your program? Learn more here. 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 Twitter, Facebook, and Instagramfor more nutrition information