Frequently Asked Nutrition Questions (& Answers!)

What nutrition questions do you have? See below for our most frequently asked questions and answers!

  • How much protein do I need as an athlete?
    • Yes! Protein is so important for athletes. LEARN MORE HERE for reasons to eat more protein from a dietitian who lifts.
    • Click HERE for the best plant and animal protein bars and powders.
    • High-quality animal proteins are some of the best sources of protein. Click HERE for our recommendations.
    • Which Greek yogurt brands are the best? Here are our top Greek yogurt picks!
  • What should I eat the night before a game?
    • The foods you eat the night before a game can impact your performance positively or negatively. Learn exactly what to eat HERE.
  • How many carbs, calories, and protein should my athlete eat?
    • It depends on the athlete’s age, sport, body composition, goals, and training volume! Learn how much a high school athlete should eat HERE.
  • What should I eat before a game or tournament?
    • Set yourself up for success and learn more about what to eat on a game day HERE.
    • Tips for fueling a tournament HERE.
    • Sports nutrition tips for strength and conditioning coaches HERE!
  • Is creatine safe for my child?
    • Yes, creatine is safe for any child, athlete, adult, or individual at any age playing any sport. Read the full blog HERE.
    • Click HERE and HERE to learn more from Wendi!
  • What should I feed high school athletes?
    • High school athletes need balanced meals with protein, carbs, produce, and healthy fats. For no cook meal and snack ideas, click HERE. Nutrient timing is also important for optimizing performance. Learn more about what and when to eat HERE. With their busy schedules, eating out is bound to happen. Learn how to make healthy eating out choices for your athlete HERE.
  • What are the best breakfast options?
    • Breakfast is an important part of an athlete’s fueling strategy and should never be missed. HERE are some great, quick breakfast ideas for your high school athlete. 
    • Protein is important for athletic performance so try out THESE high-protein waffles! Prep THIS egg bake for the week to set your athlete up for success! On the go and need something quick? Try out THIS protein overnight oats recipe!
    • Nutrients missed at breakfast are not made up later in the day! Click HERE for 3 high-protein breakfast options from Wendi.
  • I always cook the same things. What new recipes should I try?
    • Check out our 30 Days of Recipes! These are easy, quick, nutritious meals that will fuel the whole family.
  • Why is Vitamin D important?
    • Vitamin D is a key nutrient for overall health and performance and is extremely important for athletes. Click HERE to learn why!
    • Vitamin D deficiency is common but can be very problematic, especially for athletes. Read HERE to learn about the risk factors, signs, and symptoms of vitamin D deficiency.
  • Are eggs healthy?
    • YES! Eggs have so many beneficial nutrients, backed by science. Read why HERE.
  • How can I build a fueling station for high school athletes?
    • Fueling stations are a great way to provide optimal nutrition for athletes around practice times. If you are an athletic director, coach, or strength and conditioning staff member, read HERE about sports nutrition tips for your athletes. 
    • The biggest question is usually what to put in a fueling station. First, start with these pre-practice snacks. Second, focus on between practice/games fuel – this is great for tournaments or when there is a break between practice and lift. Then, focus on these staples for gameday and on-the-road fuel options.
    • These are some practical strategies to incorporate for your youth athletes.
    • Refueling the youth athlete in less than 500 words blog can be a great tool for you as a parent, coach, athlete, or athletic director! -Read it HERE!
  • Is strength training safe for young athletes?
    • YES!! Strength training is so beneficial for youth athletes, for several reasons. Here are some stats on how lack of strength training increases injury risk. Learn more HERE.
  • Wendi, should youth athletes play multiple sports?
    • See the data on why athletes should play multiple sports HERE.

See testimonials from parents, coaches, athletes, athletic directors, and families we have served over the last 5 years HERE.

Benefits of working with a registered dietitian and sports nutritionist for your high school or collegiate programs?

  • Strength, power, speed, and endurance enhancement
  • In season nutrition presentations and accountablity
  • Pre & post season nutrition
  • What to eat at meals, snacks, and overall energy intake
  • Nutrition for Injury Recovery or post-surgery from an injury
  • Supplement safety
  • What to eat before and after games or at tournaments
  • Weight loss & weight gain
  • Hydration & anti-inflammation

Have more questions? We have answers!

  • If you are looking for a team talk or presentation fill out our contact form to set up a FREE 15-min call HERE. Check out our performance nutrition partnership HERE.
  • Health and performance guidebook that has over 170 resources including meal plans and tip sheets HERE.
  • Take our FREE health assessment to see if you’re a good fit for our family or student-athlete nutrition coaching programs. Click here

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!


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 sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities.  Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

Seed Oils: What does the science say?

Seed Oils: What does the science say? 

Seed oils are an extremely controversial topic! You may have the following questions: 

  • What are seed oils? 
  • What does the science say about inflammation and seed oils? 
  • Are seed oils healthy in moderation?
  • Why do us Registered Dietitians and coaches here at Nutrition with Wendi recommend avocado oil and extra virgin olive oil (EVOO) as top oils for our clients and athletes? 

 

All of these questions will be answered below, according to the science for you to review! 

 

Question 1: What are seed oils? 

There are 3 types of seed oils high in omega-3 fatty acids: soybean, corn, flax seed. These oils are high in omega-3 fatty acids, which help to reduce inflammation and lower triglyceride levels! They also promote vitamin absorption and hormone support. In fact, research has shown a potential reduction in chronic diseases, such as cardiovascular disease. 

There are 3 types of seed oils high in omega-6 fatty acids: corn, safflower, sunflower. Omega-6 fatty acids are polyunsaturated fats that can help lower LDL cholesterol levels and cannot be synthesized in the body. The high omega-6 fatty acid content in these oils promote hormone support and vitamin absorption. Research has illustrated a potential for reducing chronic diseases! 

There are 3 types of oils high in monounsaturated fats and omega-9 fatty acids: olive, avocado, sunflower. The high omega-9 fatty acid content of these oils helps to reduce the risk of heart disease, decrease inflammation, and improve blood sugar control! 

 

Question 2: What does the science say about inflammation and seed oils? 

Omega-3 and omega-6 fatty acids are in competition for the same enzymes. As a result, inflammation can occur. Research has shown the appropriate ratio of omega-6 to omega-3 fatty acids to be ~4:1 or less. Typical Western diets have ratios exceeding 15:1 due to high intakes of animal fats and corn oil, which is rich in the omega-6 fatty acid, linoleic acid (Wall et al., 2010). To improve this ratio, replace corn, safflower, and soybean (seed oils) with healthier oils, such as avocado oil and EVOO!

 

Question 3: Are seed oils healthy in moderation?

Yes! All foods fit. Research shows clear benefits from seed oils. As with anything, moderation is key. Include them in your diet to help fight inflammation, keep triglyceride and LDL levels at bay, and promote heart health! 

 

Question 4: Why do we recommend avocado oil and EVOO to our athletes? 

Athletes who engage in strenuous exercise, defined as at least 1.5 hours of moderate- to high-intensity exercise have an increased risk for inflammation. This is in part due to an increase in the body’s anti-inflammatory compounds. Therefore, it is key to incorporate healthy fats to reduce exercise-induced inflammation. Many athletes benefit from increasing their omega-3 intake or altering their omega-3 and omega-6 ratios! 

 

Keep in mind that nutrition is never black and white. We do recommend butter, ghee, and coconut oil in moderation, along with plenty of animal fats too! All foods fit, but be mindful of your personal goals, needs, and health history! Read more HERE!

 

Reference these studies for more information: 

PMID 34608514, PMID 15774905, PMID 28526025, PMID 20351774, PMID 27434027, PMID 26615402, PMID 27434027

 

Hormone Health for Athletes

If you’re an athlete, your hormone levels are crucial to your performance and overall health! Imbalances in your hormone levels can negatively impact your recovery, short- and long-term performance, and mental health. Young athletes in a developmental growing phase should focus special attention on ensuring their hormone levels are optimal, especially before competing at the next level. And yes – this applies to both male and female athletes! 

 

Wondering about your hormone health? Here are the 5 labs we recommend getting tested. 

  1. Vitamin D
  2. Thyroid Hormones T3 & T4
  3. Folate
  4. Progesterone
  5. Lipid Panel 

 

Are you at risk? Ask yourself the following questions:

  1. Do I skip meals? 
  2. Am I eating red meat? 
  3. Do you have a very high training volume? 
  4. Do I follow a vegan diet? 
  5. Are you an endurance athlete? 

 

Worried you have hormonal imbalances? Here are 5 common symptoms:

  1. Low energy – not only in training, but during daily life activities
  2. Hair thinning and/or falling out. You might see more hair falling out in the shower or extra hair in your brush; thinning hair is usually most obvious on the arms and head.  
  3. Poor sleep quality & inability to stay asleep
  4. Poor recovery. This could present as unusual fatigue, extreme soreness, or persistent soreness.  
  5. Loss of period (women, see amenorrhea blog post) or symptoms of low testosterone (men)

 

Consequences of hormonal imbalances:

  1. Decrease in bone mineral density → increased risk of injury & stress fractures
  2. Continued loss of menses (women) or prolonged low testosterone (men)
  3. Impaired fertility 
  4. Cognitive deficits & mental health issues. These could present as inability to concentrate in class or during conversations with friends, as well as depressive symptoms. 
  5. Impaired recovery and poor performance

 

REMEMBER: the solution to hormonal imbalances is NOT always supplementation or a medical remedy. Work with a Registered Dietitian to implement a food-first approach before relying on supplements. Female athletes, NEVER use birth control as a means of regaining your period – this does NOT fix the underlying issues!!

 

Athletes – take charge of your health today! Your hormone health is KEY in determining your overall athletic performance, so don’t wait!

 

 

 

 


Sophia Williams, MS, RD

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 sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities.  Follow us on TwitterFacebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

6 Anti-Inflammatory Foods Athletes Should Be Eating!

 I often do grocery store tours with our local baseball, football, and XC athletes here in Nashville, Tennessee. This is also a great option to do virtually over FaceTime if you are in another state! Here are 6 of the top anti-inflammatory foods that we picked up. (Full thread on X)

  1. Egg bites with veggies! A pre-cooked option that contains protein, antioxidants, and key micronutrients!
  2. Whole Lactose-Free Kefir! Kefir is fermented (great for gut health). It offers > 60 strains of bacteria. Studies show these powerful microorganisms may help treat and prevent gastrointestinal disease in addition to muscle recovery!
    1. Dairy also offers leucine-rich protein, calcium, and vitamin D that your muscles and bones need to stay strong.
  3. Cherries are rich in antioxidants and contain anti-inflammatory compounds known as polyphenols!
    1. These polyphenols have been shown to speed up recovery following resistance training, decrease muscle soreness, and lessen muscle breakdown!
      1. Vitamin C, hydrating, and fiber-rich as well!
  4. Blueberries and raspberries! The compounds in berries have been shown to relieve both muscle pain and weakness, inflammation, and cellular damage that occurs after hard exercise.
    1. Blueberries have been shown to help lower blood pressure, prevent heart disease, and improve memory, and cognitive function!
  5. Walnuts! One handful of walnuts contains 91% of the daily value of Omega-3 fatty acids.
    1. The omegas in walnuts can help with reducing inflammation and optimize recovery! Walnuts also contain magnesium which is critical for preventing muscle camping and supporting restful sleep!
  6. Pomegranate! We encourage our athletes and clients to add pom to smoothies, yogurt bowls, protein shakes, oats, and PB toast!
    1. Pomegranate intake has been shown to accelerate muscle recovery, reduce muscle damage, decrease soreness, and improve inflammatory markers post-training!

Here is a simple example of an anti-inflammatory meal for a busy high school or college student-athlete!

  • It is important to note that recovery is a 24-hour process. The body is always rebuilding and regenerating to maintain homeostasis. As an athlete or individual who wants to live a healthy lifestyle, it is best to limit inflammatory foods like cookies, cake, candy, fried foods, and alcohol.
  • Your performance plate should always contain lean protein, quality carbohydrates, fruit, veggies, healthy fat, and hydration.
          • Add Greek yogurt for extra protein, calcium, vitamin D, and calories to support muscle growth and enhance recovery!
          • Choose wild-caught salmon whenever possible as it contains up to 3 times less fat, and more vitamins and minerals like iron, potassium, and b-12. If you do not like salmon you can opt for a lean protein like grilled chicken, turkey, flank steak, wild game, or halibut. 
  • What you put in your body directly influences your speed, power, strength, energy, blood sugar, body composition, disease, and injury risk so please take these tips and apply them. A colorful plate is a healthy plate! (Get a copy of Wendi’s Health and Performance Playbook HERE).
  • Female athletes can greatly benefit from more produce to optimize hormone health and help with their menstrual cycle! Learn more HERE
  • Use these tips because “nutrition can make a good athlete great or a great athlete good! What are you willing to do to out-compete your competition? Champions are built in the off-season.” –Wendi

Some additional resources on reducing inflammation & increasing recovery!

If you found this list helpful be sure to check out Wendi’s tips for reducing muscle soreness blog HERE.


References:

  • Albuquerque Pereira, M. F., Matias Albuini, F., & Gouveia Peluzio, M. D. C. (2023). Anti-inflammatory pathways of kefir in murine model: a systematic review. Nutrition reviews, nuad052. Advanced online publication. https://doi.org/10.1093/nutrit/nuad052
  • Ammar, A., Turki, M., Chtourou, H., Hammouda, O., Trabelsi, K., Kallel, C., Abdelkarim, O., Hoekelmann, A., Bouaziz, M., Ayadi, F., Driss, T., & Souissi, N. (2016). Pomegranate Supplementation Accelerates Recovery of Muscle Damage and Soreness and Inflammatory Markers after a Weightlifting Training Session. PloS one, 11(10), e0160305.
  • Kelley, D. S., Adkins, Y., & Laugero, K. D. (2018). A Review of the Health Benefits of Cherries. Nutrients10(3), 368. https://doi.org/10.3390/nu10030368
  • Tan, B., Wang, Y., Zhang, X., & Sun, X. (2022). Recent Studies on Protective Effects of Walnuts against Neuroinflammation. Nutrients14(20), 4360. https://doi.org/10.3390/nu14204360
  • Yavari, A., Javadi, M., Mirmiran, P., & Bahadoran, Z. (2015). Exercise-induced oxidative stress and dietary antioxidants. Asian Journal of Sports Medicine6(1), e24898. https://doi.org/10.5812/asjsm.24898

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 sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities.  Follow us on TwitterFacebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

 

Fueling Victory: 5 Tips for Athletes and Families Meal Prepping on a Budget

For athletes, proper nutrition is the cornerstone of peak performance. Whether you’re a student athlete, seasoned competitor, or a weekend warrior, meal prepping can be a game-changer when it comes to meeting your nutritional needs. Here are five key tips to help athletes streamline their meal prepping process, allowing them to stay on top of their game without breaking the bank.

Need recipe ideas to meal prep? Check out our 30 Days of Recipes!

Plan 3-4 Days Ahead

Successful meal prepping begins with thoughtful planning. Athletes, in particular, benefit from having a well-balanced diet that meets their energy requirements. Planning your meals three to four days ahead provides a strategic advantage by allowing you to consider your training schedule, daily activities, and nutritional needs.

Start by outlining your training sessions, competitions, and any other engagements that might impact your meals. Once you have a clear picture of your week, plan meals that align with your energy expenditure. Include a mix of lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables to ensure a well-rounded diet.

 

Take Stock

Before heading to the grocery store, take stock of your fridge and pantry. This not only prevents overbuying but also helps you make the most of what you already have. Check for staples like rice, quinoa, beans, and canned tomatoes that can serve as a base for many meals.

Additionally, assess your protein sources. Eggs, chicken, tofu, and beans are cost-effective and versatile options. Look for sales or bulk discounts on frozen vegetables, which are just as nutritious as fresh and have a longer shelf life. By minimizing waste and maximizing the use of existing ingredients, you’ll save money while ensuring your meals are packed with essential nutrients.

 

Know Your Schedule

Athletes often have demanding schedules, making it crucial to sync meal prepping with your daily routine. Knowing your schedule allows you to allocate specific times for prepping, cooking, and storing meals efficiently.

Identify time slots for meals around your training sessions, ensuring you have adequate fuel before and replenishment after. Allocate moments in your day for quick, nutrient-packed snacks to maintain energy levels. By tailoring your meal prep to your unique schedule, you can optimize nutrition to complement your athletic performance. This synchronization not only enhances your energy levels but also promotes overall well-being and resilience.

 

Cook in Bulk

One of the most effective ways to save time and money is to cook in bulk. Batch cooking allows you to prepare large quantities of your favorite meals, providing a stash of ready-to-eat options for the days ahead. This strategy is especially beneficial for athletes, as it minimizes the time spent in the kitchen during busy training periods.

Opt for recipes that can be easily scaled up, such as chili, stir-fries, or casseroles. These dishes often improve in flavor when reheated, making them ideal for bulk cooking. Divide the prepared meals into individual portions and freeze what you won’t consume within the next few days. This not only ensures a constant supply of varied meals but also prevents food waste.

 

Include Daily Staples

Incorporating daily staples into your meal prep routine is key to maintaining a balanced diet on a budget. Items like oats, yogurt, eggs, and whole grains are not only affordable but also versatile and nutrient-dense. They serve as the foundation for a variety of meals, from breakfast to post-training snacks.

For a budget-friendly breakfast, consider overnight oats made with rolled oats, yogurt, and your choice of fruits. Eggs can be prepared in numerous ways and are an excellent source of high-quality protein. Whole grains like brown rice and quinoa can be paired with a mix of vegetables and proteins for a quick and satisfying lunch or dinner. By incorporating these staples, you’ll ensure that your meals are both cost-effective and nutritionally robust.

 

Meal prepping for athletes doesn’t have to be a daunting task, and it certainly doesn’t have to break the bank. By following these five essential tips—planning ahead, taking stock of your pantry, syncing with your schedule, cooking in bulk, and incorporating daily staples—you can streamline your meal prep process and fuel your athletic endeavors with nutritious, budget-friendly options. Remember, success in the kitchen translates to success on the field, and a well-fueled body is your best ally in achieving peak performance.

To learn more about meal prepping for athletes, watch Wendi’s Healthy Meal Prep on a Budget Webinar and access the slides HERE!

 

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.

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

 

Fueling the Gluten Free Student-Athlete

What is gluten?

Gluten is a protein naturally found in grains like wheat, rye, as well as barley. Gluten contributes to the texture and shape of foods made from these grains.

What is Celiac Disease?

Celiac Disease is an autoimmune condition that leads to reactions when eating the protein gluten. Symptoms include, but are not limited to gastrointestinal distress (nausea, vomiting, diarrhea), abdominal pain, a rash, and malnutrition.

Should I Avoid Gluten?

Those with diagnosed Celiac Disease, gluten ataxia, non-celiac disease gluten sensitivity (gluten intolerance), or wheat allergies should avoid gluten! Otherwise gluten is safe to eat and there is no need to avoid it! 

Research supports that there are no improvements in performance resulting from abstaining from gluten in non-celiac athletes. Further, research in the Gastroenterology and Hepatology Journal supports that gluten-free foods do not offer a “nutritional advantage” over gluten-containing foods.

Gluten-Free Athlete Tips:

  1. Check food labels. Gluten “friendly” and gluten-free are not the same thing. The safest bet is always certified gluten-free!
  1. Consider food prep and processing. Foods that may naturally be gluten-free may become contaminated with gluten through prep. 
  1. Communicate! Let others know about your allergy, especially at restaurants. 
  1. Don’t cut out grains! Just swap for new ones.
  1. Be consistent with gluten-free fueling! It may be tempting to reintroduce gluten into your diet, but if you’re diagnosed with Celiac Disease, the treatment is lifelong a gluten-free diet.

Brands We Love:

There are plenty of gluten options for fueling! Some personal favorites are – Kind, Purely Elisabeth, Canyon Bakehouse, Kodiak Cake GF Pancake mix

Grains that are Naturally Gluten Free: corn, rice, quinoa, tapioca, buckwheat, flax, millet, amaranth, sorghum

*sourdough has low gluten content due to fermentation but is not 100% gluten-free 

Want to know more? Check out this post on Gluten Free Fueling Options on our NWW Coaching Instagram. Book a FREE call with a registered dietitian to ensure you are eating enough calories to support your training and recovery! 

 

 

  1. Devrim-Lanpir, A., Hill, L., & Knechtle, B. (2021). Efficacy of Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental? A Narrative Review. Nutrients, 13(2), 491. https://doi.org/10.3390/nu13020491
  2. Niland, B., & Cash, B. D. (2018). Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterology & hepatology, 14(2), 82–91.
  3. What is Celiac Disease? | Celiac Disease Foundation
  4. What Is Gluten and What Does It Do? | Johns Hopkins Medicine

Nutrition for the High School Wrestler

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! If you don’t plan your meals and snacks 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!

 

Nutrition Tips for High School Baseball Athletes

“I want to play in the NFL or MLB”. -Athletes that skip breakfast and barely eat 2 meals per day while snacking on candy and drinking energy drinks. Those same athletes are often sleeping < 6 hours per night. Talent will only get you so far in sports and in life.  If you are a high school or college athlete that views proper nutrition as a chore or punishment…. Choose to retrain and CHANGE your mindset to view sleep and nutrition as an OPPORTUNITY. An opportunity to gain muscle, strength, speed, stamina, and pummel your competitors!

If you want to be great you can’t rely on mediocre habits to get you there. You’ll break down and get outpaced along the way. How do we know? The data doesn’t lie. According to statistics:

  • Just 1.6% of college players will become a professional in the NFL. 10.5% of NCAA senior male baseball players will get drafted by an MLB team.
  • Approximately 1 in 200, or approximately 0.5 percent of high school senior boys playing interscholastic baseball will eventually be drafted by an MLB team.

If you’re striking out at the plate you might be striking out in your nutrition and sleep. What you eat directly influences your mood, concentration, energy levels, speed, power, focus, endurance, and performance.

The tips I outline in this blog are going to HELP you gain the competitive edge you train so hard for. That means you can’t eat Skittles and 1/2 a sandwich at lunch and expect to be bigger, faster, or stronger.

Remember, athletes do not diet and exercise. Athletes fuel and train. You must eat early and you must eat often if you want to be your best!

Performance adaptations can’t occur if you’re not eating quality calories rich in vitamins and minerals as well as protein to repair and rebuild.


Rule number 1: Aim for 7-11 hours of sleep. Sleep is king. Student-athletes need more sleep. This isn’t new information. Sleep is king and nutrition is queen.  Never stay up late for something you would not get up early for.

 

If you would not get up at 4 a.m. to scroll the news or social media why would you stay up till midnight doing such toxic things? Poor sleep habits hinder your health and performance. As a sports dietitian sleep is my first concern when speaking with a program, coach, athlete, or parents of young athletes. How much we sleep influences our appetite as well as testosterone levels. If you have time for social media you have time for sleep.  If you want to get stronger and faster start getting your sleep!

“If you need a pre-workout for energy you likely aren’t eating enough, hydrating, or getting proper sleep.” Share this video with someone who needs to hear this message.

Feel free to share my sleep tweets with those who need a reminder on priorities. Do you want to be great? Get your sleep! If you can’t get the full 7 try adding in a nap. Research supports that a 20-90 min nap can improve performance.

BASEBALL PERFORMANCE TIP SHEET DOWNLOAD HERE


Rule number 2: Test don’t guess! Start logging your nutrition. How do you know if you’re eating enough protein, carbs, and calories to support your energy and training demands? We always have our athletes log their nutrition so they can see for themselves how little or how much they are eating.  Many athletes claim they can’t gain weight but they fail to eat breakfast let alone 100 g of protein in a day.

Log in to My Fitness Pal, pen and paper, and use a Word document or another free app. We can’t change or improve what we do not know. When an athlete sees they are only consuming 2,000 kcal per day and they are trying to gain weight the connection and motivation is made that change is required. If nothing changes nothing changes.

See my weight-gain blog tips here or pick up a copy of my weight-gain guide for guidance. Here’s a baseball athlete’s grocery list for easy grocery shopping!

 

 

 

 

 

 

 

 

Creatine monohydrate guide DOWNLOAD HERE


Nutrition coaching and presentations create habit change for both youth and collegiate athletes!

  • Sac State baseball athlete was able to add 24 lbs. to his frame in 5 months. Read here how Ryan gained weight in the off-season.
  • 13 YO baseball athlete gains 58 lbs. over two years following the NWW fueling plan! Read how Eli added muscle and strength using our nutrition plan here.
  • Texas HS baseball coach shares the benefits of my Baseball Nutrition 101 presentation to educate his athletes on pre-workout meals, recovery nutrition, and how to improve strength.
  • Recently I delivered a baseball nutrition 101 to the Southern Baseball Academy. We discussed muscle gain, pre-workout, post-workout, fueling game day, and how supplements do not contain the same high-quality amino acids as whole foods. This is something I discuss in every single high school, college, and semi-pro presentation. If you’re not seeing strength or performance results you likely aren’t eating enough high-quality protein or sufficient calories. See the muscle gain dinner example here.

Calorie, protein, fat, and carbohydrate recommendations:

  • Carbohydrate needs range from (3 to 5 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 1.0 g/kg/bw/day).

This means a 150 lb. 68 kg athlete requires: 205-340 g of carbs, 95-122 g of protein, and 68 g of fat. It is quite simple to break this down into 3 meals and 2 snacks using the performance plate as a guide. All meals matter. If you consume 3 meals per day at roughly 25-30 g of protein and 10-15 g of protein at snacks you’re meeting your needs. Fuelingstrategy!


You have to PLAN! If you don’t plan your meals and snacks 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 baseball game will last. Extra innings, rain delay, or other circumstances.

  • Plan to have quick-digesting carbs and a little bit of protein on hand for the dugout or the bus! We recommend dried fruit, a 100% fruit bar, 1/2 turkey sandwich, a sports drink, and 1/2 bagel. See more options below.

Rule 3: Hydration, pre-workout, and refueling post-workout

  • Hydration is one of the most overlooked aspects of health and performance. For every lb. lost during training and games replace with 16-24 oz. of fluid.
  • 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.
  • 7 hydration tips here 
  • Fueling your workout
  • NCAA regulations on pre-workouts?-learn more here
  • Refueling post-workout and why you should use chocolate milk here.
  • Baseball nutrition tip sheet

A study 2006 study published in Medicine and Science in sports and exercise examined the impact nutrient timing, nutrient quality, and supplementation had on strength and muscle. The 10-week study resulted in significant gains in strength, lean body mass, type –II fast twitch muscle fibers, and an increase in contractile protein suggesting enhanced muscle functionality.

  • If you don’t understand the connection proper nutrition has with strength, speed, power, velocity, and the critical role in injury risk reduction you need to open your eyes to the data.
  • My role as your certified sports nutritionist and registered dietitian is to help you fuel your body with the right fuel, at the right time, in the right amounts to enhance your performance. It does not matter if you run track and field, play football, baseball, tennis, or wrestle nutrition’s connection with health and performance is evident.
  • Nutrient timing combined with strength training will help baseball players throw harder, track athletes sprint faster, football players increase throw power, swimmers increase speed, and soccer athletes fatigue at a slower rate to name a few sport-specific examples.

Athletes NEED carbs, protein, quality calories, enough vitamins, and minerals to gain strength, speed, and power, adapt to training, and recover following tough training. If you’re struggling to improve as an athlete yet training consistently you need to dial in your nutrition and sleep. What are you waiting for?


In summary

Increase your pro sports odds by: eating 3-5 balanced meals daily sleeping 7-9 hours nightly avoiding pre-workouts and eating carbs + protein before and after workouts. Train hard and train smart! Habits are hard to break but you need to change your routine to change your life.

Don’t forget to rest and prioritize recovery with 80-100 oz water daily and avoid soda supplements with a 3rd party tested creatine monohydrate (helps reduce injury risk, helps muscle maintenance, growth, and recovery). Stay away from drugs, alcohol, vaping, chewing tobacco, and negative influences. If athletes followed these tips they would be their best.


Cribb, P. J., & Hayes, A. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and science in sports and exercise38(11), 1918–1925. https://doi.org/10.1249/01.mss.0000233790.08788.3e

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 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 works with clients of all levels internationally.

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 three types of athletes. Athletes who are prone to cramping, those who have cramped, and those who WILL CRAMP. 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.