Category: Sports Nutrition

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

 

Becoming an All-American Athlete

Sports Nutrition

What I learned from becoming an All-American Athlete?

My Journey: 

The start of my All-American athlete Journey was in middle school when I absolutely fell in love with the sport of track and field events shotput and discus. After my first middle school meets, I told my dad “I’m going to be the best Discus thrower, What do I have to do that?” That very night he printed off the results of the previous High-school Discus State Championships. For two years, I focussed on my goal of winning State. I was Sleeping 8-11 hours; Eating 4 meals with 2-3 snacks, and Practicing for 3-4 hours daily. Before bed, I would study my craft, watch films, and take visionary reps. Keep in mind that this was middle school. I was dreaming BIG and working hard. I worked so hard that even on my bad days, I was still setting myself up to win. Freshman year of high school, My hard work paid off and I Won State! I met my goal three years earlier than anticipated. Each year, I wanted to see how much further I could throw. Always, looking for the next record to break. To become Elite in your craft you must be obsessed with how you are going to get better. 

 

Athletic Burnout: 

Junior year of high school, my first experience with burnout. At this point, I have been obsessed with my craft for 4 years. I could no longer sustain what I had been doing. So what’s next? Reflect and Pivot. I was not giving the little things the attention that I should have. I was no longer prioritizing sleep and nutrition. I had to reset and recognize that my intense training load was not going to make me better unless I was willing to re-prioritize Sleep, Hydration and Nutrition. I had to also re-establish my “why”. I was no longer doing track and field due to an innate drive to win but I was doing it for the adventures it brought with my family and friends. I was doing it to learn how to overcome hard times and continue to grow. Coming back from burnout will look different for everyone and having a strong foundation is merely the starting point. Recognize early signs, reflect and prioritize the little things. Learn to love adversity and the growth that follows it. 

All-American Athlete Secrets:

  1. Be Consistent – Step one: Show up! Come to practice every day seeing it as an opportunity. Growth occurs when you can show up sore from a heavy lift and see it as the perfect opportunity to improve your technique or your end of the gameplay. Once I started prioritizing growing my knowledge on the days I was exceptionally sore, I was able to have even bigger throws on the days I felt good. 

 

  1. Do the little things – Prioritize the basics of your sleep, training, nutrition, recovery, knowledge, and mental health. There are so many factors that go into becoming an All-American such as genetics, sleep, mental toughness, competitiveness, “heart”, coachability, speed, strength, rest, body composition, and more. Lay the foundations of sleeping and eating well, early. With a strong foundation, you can grow brick by brick increasing the ceiling of your capabilities. You can not build with no foundation. 

 

  1. Fuel your Performance – Build your plate for performance. Having proper nutrition is a non-negotiable when it comes to becoming elite. Not eating enough of the right foods will result in earlier fatigue, injury, and a decrease in your physical threshold. Work with Nutrition With Wendi to Build Simple Systems to build lean mass and strength. 

 

  1. Recovery (Don’t wait to become injured) – Elite athletes do not wait for an injury to start rehab. Pushing through the pain is much different from pushing through injury. You are going to hurt and be sore but use your tools of nutrition, hydration, stretching, rest, rehab, and sleep to improve recovery time. Identify when you are injured and seek medical advice. 

 

  • Reflect – Are your actions aligned with your goals? I once cut out any fluids other than water to become a better athlete and be “healthier”. I reduced my Carbohydrate intake and focussed on only protein and veggies. After a few weeks, I was exhausted and passed out at practice. Hence reflection, were my actions aligned with my goals of improved health and performance? No, they were doing the opposite. I felt more exhausted and light-headed. I needed more electrolytes, Carbohydrates, and Fats. Do not Yo-Yo diet and work with NWW to ensure you are fueling for health and performance. 

 

  1. Rest Days – To build your physical threshold and muscle capacity you must have rest days. Sometimes the best thing you can do is sleep. If you want to optimize rest days schedule time to take visionary reps. Visualize what it’s like winning, visualize what it feels like. These reps are Freebies! Watch the film and then take your mind off it with self-care. Incorporate gentle walks and stretching to help promote recovery. 

 

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

Sports and Gut Health

Sports Nutrition

5 myths that may be hindering your athletic performance-related gut health.

Gut issues are a common problem affecting about 45-85% of athletes (ter Steege et al, 2012). Issues include Heartburn, acid reflux, chest pain, nausea, vomiting, gastritis, constipation, diarrhea, bloating, gas, etc. There are several pathways of communication between the brain and gut, the most prominent being the vagus nerve (Breit et al. 2018) and over 90% is from the gut to the brain (Bonaz, Bazin & Pellissier 2018). How crazy is that? Our gut communicates to our brain more than the other way only increases the importance of building a strong gut. GI issues can be caused by numerous factors such as stress, nutrition and nutrient timing, medications, dehydration, etc. Having good gut health may result in reduce inflammation, improved sleep quality, and mental well-being.

 

Myth: After eliminating food you don’t need to reintroduce them

Fact: Elimination diets such as low FODMAP were developed with the intent of foods being reintroduced. Eliminating foods increases the risk of potential negative effects on the microbiota, and nutritional adequacy.  Foods high in FODMAP are high in the prebiotics that fuels our gut bacteria. 

 

Myth: Drinking water causes Bloating

Fact: Drinking water throughout a meal and after can actually aid in the digestion of food. Water helps with the absorption of nutrients needed to perform at an elite level.  See Tips for Staying Hydrated!  

 

Myth: Snacking is bad for your gut 

Fact: Snacking can help curve hunger and reduce the risk of overindulging in a meal which can lead to indigestion. Eating 5 to 6 times per day or every 3-4 hours is recommended and keep your blood sugar consistent and for your stomach to optimally digest. Snacks are a great opportunity to add fiber with Fruits and Veggies to strengthen your gut microbiome.

 

Myth: Intermittent fasting is necessary to improve my gut health

Fact: Many people who have experienced overindulging in food may think that that need to restrict intake the next day or to fast for an extended period of time. When in fact the continual diet mentality of overeating and then restricting can be endless and harmful to your body. Check out the blog on Overindulge on Thanksgiving? Damage Control Tips for the Weekend After for tips on how to get back on track after a holiday get-together or a night out with friends. There are many foods to include after overindulging to support gut health such as fermented foods and veggies as well as giving your body time and returning to normal eating habits. 

 

Myth:  We must take a probiotic and prebiotic supplement to support our Microbiome

Fact: Prebiotics are the food that fuels the Probiotics or good bacteria in our gut. Prebiotics are essential to increase good bacteria in the gut, improve digestion, and even boost your immune system. While some may benefit from supplementation – Using the performance plate and including a variety of food including vegetables, dairy, and fermented foods will help fuel a healthy gut and enhance your performance.

           

Tips for Improving your gut health:

  1. Start your day with fiber and get veggies in early! Check out this quick and easy way to include veggies in the morning.
  2. Add beans to meals often for extra fiber – Beans contain 30g of fiber per cup. Check out some tips on how!
  3. Increase foods containing probiotics and prebiotics gradually. Sudden change can cause GI distress. Gradually adding in these foods will help create a strong gut!

 

Travel Tip: Foods high in prebiotics tend to increase gas in the GI. This is not always a bad thing but when flying for competition bloating can become excessive. If you can relate to having uncomfortable bloating from flying, try this tip!  Consume foods low in prebiotics before your flight and then consume the majority of fruits and veggies upon landing.

   

Recipes to try: 

Very Berry Greek Yogurt

Vanilla Berry Blast

Black Bean Cranberry Quinoa Salad

Iron Deficiency: Fast Facts You Need to Know

Sports Nutrition

Iron Deficiency: Fast Facts You Need to Know

Iron is a mineral that the body needs to grow and develop. Iron helps make healthy red blood cells that transport oxygen throughout the body. Iron is critical for normal immune function. Iron is the structural component of hundreds of essential molecules. Iron assists antioxidant enzymes.

  • Iron deficiency is the number one nutritional deficiency in the United States. According to the National Health and Nutrition Examination Survey (NHANES) II. iron deficiency occurs in approximately 11% of women,1-2% of all adults, and in approximately 12.5% of athletes.

 

  • It is the No. 1 cause of anemia in athletes. Iron deficiency rates (with or without anemia) in athletes range from 20-50% in women and 4-50% in men.

 

  • Iron deficiency anemia occurs when the body does not have enough healthy red blood cells due to a lack of iron in the body.

Two forms of dietary iron

  • Heme iron is better absorbed than nonheme iron; the absorption of nonheme iron is enhanced by vitamin C. 


  • National dietary surveys indicate that iron is under-consumed by adolescent and premenopausal females.

 

 

 

 

Iron recommendations vary between adults and teens

 

What causes iron deficiency

  • Iron losses occur from blood loss in the gastrointestinal (GI) tract, microscopic losses in urine, hemolysis of red blood cells (RBC) breakdown, menstrual cycle, sweat loss, and intense exercise. 

  • Non-steroidal anti-inflammatories (NSAIDs) like ibuprofen, Advil, and naproxen deplete iron and folate. Frequent use of medications with GI side effects such as aspirin and non-steroidal anti-inflammatories like ibuprofen or naproxen can cause or worsen iron deficiency.

 

  • Physical activity particularly high intensity and endurance types increase iron losses by as much as 70% when compared to sedentary populations. Athletes lose more iron due to heavy sweating as well as increased blood loss in the urine and GI tract.

 

Causes range from a variety of health issues to simply overtraining or even lack sleep.  Any athlete that experiences a decrease in training or performance coupled with symptoms should seek out their primary care doctor for further testing and analysis.

Signs and symptoms of low iron

Weakness, fatigue, decreased physical endurance, feeling hot or cold, diminished immune response, alterations in energy levels, cognitive performance, and overall behavior.  Iron deficiency is not the only cause of these common symptoms.  

 

 

 

 

Food sources

Iron in meat, fish, and eggs is easily absorbed by the body but the iron in plant sources is attached to phytates that bind iron in foods.

Following a plant-based diet and limiting animal iron sources can be a challenge. As a practitioner, I meet the client where they are at but do share that consuming animal protein will offer greater iron to support their health and performance goals.

 

Guidance on increasing iron as a plant-based athlete

  • Pair leafy greens (bok choy, kale, spinach) with a source of vitamin c (broccoli, strawberries, bell peppers, and kiwi) –This can increase the absorption by up to 67%! (3)

 

  • Cooking food in cast iron or stainless steel cookware also aids in iron absorption (cook all veggies and protein in the cast iron skillet)

 

  • Eat more beans, lentils, edamame, baked potatoes, and Iron-fortified oatmeal (higher sources of iron).
    • Lima beans
    • Red beans
    • Kidney beans
  • Drink tea or coffee separately from an iron-containing meal or snacks. Caffeine inhibits iron absorption.
  • Additional ways to combine vitamin C-rich foods with beans
    • Drain a can of pineapple cubes and add them to canned baked beans
    • Toss cooked black beans with shredded cabbage in your favorite coleslaw recipe
    • Sauté red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
    • Add any type of cooked beans to a spinach or kale salad with pineapple or fruit

Add fatty fish into your diet 1x/week (3 oz of salmon) or oysters (also a rich source of iron)!!

    • Blend up leafy greens and fruits rich in vitamin C with your smoothies (you can even add beans – I promise it is a neutral taste)
    • Eat more lean red meat, chicken, seafood, beans, lentils, edamame, baked potatoes, and Iron-fortified oatmeal (higher sources of iron).
  • Sauté red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
  • In a skillet prepare steak, spinach, or collard greens paired with berries (best way to increase iron)

 

 

 

 

When young athletes or adults we start with simple guidance to help increase iron

  • Set meal goals: 4 oz of flank steak 2-3 x/week paired with leafy greens
  • Snack idea: A side of roasted chickpeas paired with pineapple
  • Snack idea 2: A 1/2 cup of mixed berries paired with fortified oatmeal

Before taking an iron supplement to correct an iron deficiency you should contact your physician and work with a dietitian to raise iron levels properly. It is best to work closely with a dietitian to ensure you or your young athlete is getting the proper amount if iron to avoid health and performance consequences. We have worked with hundreds of teen athletes and plant-based adults that have struggled with low iron. We can help you too! Contact us for student-athlete coaching or for a virtual presentation for your sports team.

 

In good faith, health, and athletic performance,

 

Wendi Irlbeck, MS,RDN,LD,CISSN

 

 

 

 

 

 

 

 

Citations and resources to learn more:

National Health and Nutrition Examination Survey (NHANES) II.

 

Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American journal of clinical nutrition, 91(5), 1461S–1467S. https://doi.org/10.3945/ajcn.2010.28674F

 

Goldstein, J. L., Chan, F. K., Lanas, A., Wilcox, C. M., Peura, D., Sands, G. H., Berger, M. F., Nguyen, H., & Scheiman, J. M. (2011). Hemoglobin decreases in NSAID users over time: an analysis of two large outcome trials. Alimentary pharmacology & therapeutics, 34(7), 808–816. https://doi.org/10.1111/j.1365-2036.2011.04790.x

 

Hallberg, L., & Hulthén, L. (2000). Prediction of dietary iron absorption: an algorithm for calculating absorption and bioavailability of dietary iron. The American journal of clinical nutrition, 71(5), 1147–1160. https://doi.org/10.1093/ajcn/71.5.1147

 

Koehler, et al.  Iron status in elite young athletes: gender-dependent influences of diet and exercise.  Eur J. Appl Physiology, 2011.

Macronutrients 101

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

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 Twitter, Facebook, and Instagram for more nutrition information. Service

Food Freedom Made Simple

covid-19, fitness, food freedom, Health, Sports Nutrition, Sports Nutrition, teen athlete, travel, Weight loss, youth athlete

Food Freedom Made Simple

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.

 

  • Get moving!

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!