We teach high school and college athletes how to eat for health and fuel performance. We specialize in helping athletes gain lean mass the right way and dial in their nutrition around games and training with custom plans. individuals that want to improve their athletic performance, energy, mood, health, and overall quality of life.
Mix the dry ingredients first (oats, protein powder, cinnamon, salt) together in a medium mixing bowl. Add the wet ingredients (peanut butter, honey, banana, and vanilla) and stir well with a fork or spatula. The dough will be thick!
Fold in the chocolate chips. Use a spoon to scoop about 1 tablespoon of mixture and roll between your palms to form a ball. You should have a total of 24 energy bites.
Refrigerate for 1-2 hours before enjoying. Store in an airtight container in the refrigerator for up to a week, or the freezer for up to 3 months.
Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!
Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.
Be sure to follow Wendi on social media for other recipes and quick tips!
Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She 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 and on-site nutrition counseling. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.
Testimonials of Wendi’s expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information.
Dice tomatoes, Avocado, Onion, 1 jalapeños (remove seeds), 1/2 onion and add to a medium bowl.
Add 1 small bunch worth of cilantro leaves.
Season with salt and pepper! Squeeze 1 lime on top. Mix all together!
Heat up skillet. Coat bottom of skillet with 1-2 TBSP olive oil.
Add remaining onion 1/2, 1 jalapeño, and chop and add 2 bell pepper.
Season with1/2 tsp black pepper, 1 tsp chili powder, 1 tsp cumin, 1/2 tsp salt
Stirring frequently, cook until vegetables have softened, 3-4 minutes
Drain and rinse beans and add to skillet.
In another pan, add tortilla and top with 2oz of cheese and quesadilla filling.
Beans are a great way to add fiber to your diet with 15g of fiber per cup! Meal prep the veggie fillings in bulk for a quick and easy add to you quesadilla’s. Pair this quesadilla with fruit on the side and chicken in it if you have high protein needs!
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!
Testimonials of Nutrition with Wendi’s team expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow along on Twitter, Facebook, and Instagramfor more nutrition information.
2 Tbsp. peanut butter or my personal favorite, brand Nut’s N More
1 cup of ice
-Blend up all listed ingredients in a blender.
-Great snack choice between meals to satisfy any craving!
-High-quality protein snack choice after a training session or a tasty recovery snack about 1.5 hours before bed!
I made this one day by mistake after realizing I opened an Rx bar and forgot about it and decided to throw it into a blender and made my new favorite shake! It literally extinguishes ANY craving..it is also super tasty and fits any nutrition plan. My clients and athletes are raving about it. It’s a simple way to get in more flavor and taste to your day! Enjoy 🙂
**For weight gain use the entire bottle of Fairlife, 1 full banana, add additional oats to support added kcal, protein, and nutrition.
**You can also add chia or flax seeds along with spinach if you wish to increase fiber, micronutrients, and healthy fats. But this is optional!
Recently I delivered performance nutrition to a college soccer team. Many of the players were surprised when I instructed them they can make an egg in the microwave for breakfast! I work with many young athletes in HS that simply haven’t learned many cooking skills and we work on how to make nutrient-dense meals and snacks.
Simple snack and meal ideas to support their needs in the classroom and in sport. Sharing my, “microwavable veggie egg omelet” is a no-brainer. Not being able to cook is no excuse not to eat breakfast. That’s right, I am always advocating for solutions. A simple recipe for any age and any cooking skill. You just need access to a microwave and of course colorful veggies. (Eat the rainbow)
Grab a microwavable safe GLASS bowl and spray with cooking spray (non-stick).
Dice up the choice of veggies (roughly 1/2 cup of colorful veggies)
Wisk 1-2 whole eggs, some milk, salt, pepper, oregano (or herb of choice) in a microwavable safe bowl until blended. Add diced pepper, a handful of spinach, or diced tomatoes to the blend.
Microwave on HIGH for 45 seconds: Be sure to STIR, microwave until eggs are set, for an additional 30 to 45 seconds longer.
Add a dollop of cottage cheese, top with string cheese and serve with two slices of whole-grain toast and nut butter.
That’s it! A delicious breakfast sandwich that’s ready to go without any pots or pans!
Another few options include serving the eggs with a whole-grain pita, whole-grain bagel, whole-grain waffle, or just eggs and fruit! Pair with some low-fat chocolate milk, Greek yogurt parfait, or string cheese.
English muffin cut in half with sliced avocado paired with 3/4 cup Greek yogurt and mixed blueberries and raspberries.
Make sure to always power up your day with protein and produce at the very least along with plenty of quality carbohydrates and whole grains if you’re a student-athlete to increase your fluid, protein, and reduce the risk of nutrient deficiencies.
Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.
What can hiring a sports nutritionist offer your program? Learn more here.
Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information.