Nutrition Tips for the Injured Athlete

Nutrition tips that heal and promote recovery

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

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

In good health and wellness,

Coach Wendi

Wendi Irlbeck, MS, RDN, LD, CISSN is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Nashville, TN. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

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

The Top Five Worst Fat Loss Mistakes

Avoid making these common mistakes when trying to lose fat and gain lean muscle mass!

1. Skipping meals

Many people think they are doing the right thing by skipping breakfast and avoiding eating until they are ravenous. Skipping meals will lead to an imbalance in blood sugar levels (1). Skipping meals will also lead to overeating at the next meal but it’s not sustainable nor is it optimal for maintaining lean mass. Which we know lean mass helps burn more fat. Our blood glucose levels drive our energy, focus, concentration, and productivity to name a few (1). Focus on powering up with protein and produce at breakfast. Protein will help keep you satisfied and help regulate your hormones that control hunger.

2. Eliminating entire food groups and fad dieting

People go rouge and cut out entire food groups. Eliminating food groups is not a wise choice and is often a mistake I see many falling victims to as a dietitian. People vilify or demonize carbohydrates because of their sugar content. The reality is that successful fat loss comes down to a calorie deficit. You can most certainly eat fruit and still lose fat. Don’t listen to the misinformation from clowns demonizing fruit or even carbohydrates. Research supports carbohydrates as a critical part of a healthy diet as well as supporting weight loss goals (2). Carbohydrates provide our muscles and brain with energy. If you’re hoping to lose fat and crank up the intensity in the gym but decide to cut out fruit and carbohydrates, you’ll likely experience fatigue quickly. You don’t need to cut carbs or eliminate fruit to lose fat (3). Nutrition with Wendi fat loss clients does not cut carbs or eliminate food groups. If you’re interested in learning how to portion your carbs and a macronutrient breakdown, please contact me by booking a consultation.

3. Cutting calories too low or underestimating portions

Cutting calories too low too quickly will not only leave you feeling tired, depleted, cranky, and full of cravings it will also put you at risk for nutrient deficiencies. It’s also unsustainable to live off poverty macros in the 600-900 kcal range. No one should be going below 1200 calories per day. It is too low, not sustainable, and will put you at risk for unhealthy habits and a host of other consequences. One thing I teach my clients and athletes is that our methods and systems when working towards any goal must be sustainable or our results won’t be. Sure, you could slash your calories for a few weeks and lose a few pounds, but it will come back with a vengeance if you can’t keep it up. It is best to start off with a daily 200-300 kcal deficit which followed consistently will help you lose 1-2 lbs. per week and keep it off. Keep it off for good when done properly. 95% of people regain the weight they lose.  See a great resource on how to build a plate here and consult with a dietitian to determine your individual calorie needs.

Studies suggest that people tend to misreport and incorrectly estimate how many calories they consume (4). Many think they are eating in a calorie deficit when indeed they are not eating in a calorie deficit. All Nutrition with Wendi fat loss clients record their intake and track their portions to facilitate self-awareness of calories and portions. You can’t manage what you don’t measure.


For example, a person may report they are consuming one serving of almonds per day may but are actually consuming 2.5 servings unknowingly.  This is often due to grabbing a handful between meals or throughout the day without any concept of true portion size. Handfuls and bites can add up quickly putting a person in a calorie surplus each day without even knowing it and then “expressing their efforts are wasted”. This is a simple correction of both a mindset and accurate tracking by learning serving size to support an honest leger of calories consumed. 


Higher calorie foods like nut butter are important to measure out to you’re aware of the portion size. It is not obsessive to track your intake if you have a goal to lose weight. For example, if you and your family are planning on taking a vacation to Disney World you don’t just guess how much money you should save each month and eyeball your savings adding some money here and there from a paycheck or two and cross your fingers for the best. No, that would be reckless and not leave many of us with the funds to take a trip to Disney World with the family because we had no concept of a budget. To achieve your vacation fund needs you would identify a budget and allocate your funds accordingly by the week or month to ensure you have hit a designated fiscal goal. This is the same for our fat loss goals. Tracking and managing our intake is critical to be aware of what we are “eating” just like how much we are spending. If you’re not aware of your finances, you are likely to go into debt or be limited with your vacation or retirement options.

4. Not enough resistance training

When people want to lose weight, they quickly default to more cardiovascular exercise like running or more time on the elliptical. While increasing your cardiovascular exercise is good for heart health, stress management, and reducing the risk of chronic disease it is not the best form of exercise for fat loss. I’m not saying cardio can’t help but it is not as optimal as resistance training. Additionally, people often overestimate how many calories they burn during cardio, and it also does not offer the same muscle-building benefits as resistance training does. Cardio won’t help you lose fat and chisel your body in the way you desire. You need to lift weights. Resistance training burns more calories at rest and supports gaining lean mass which burns more fat at rest. This is referred to as (EPOC), which is the amount of oxygen required to return to its pre-exercise or resting state called post-exercise oxygen consumption. Read more about how resistance training helps raise resting metabolic rate in women in this 2018 study published in the International Journal of Exercise. Furthermore, having more muscle means a lower risk for sarcopenia. I have transformed my physique along with hundreds of others by prescribing four to five 20-30 min resistance training sessions per week paired. Strength training paired with daily walking and proper nutrition can lead to great results if consistently executed. Daily walking is a great way to manage stress, support digestion, mental health, and more. For fat loss resistance training is the best form of exercise (5). The more cardio you do also the hungrier you may feel which can lead to overeating which won’t help you sustain a calorie deficit to lose fat. Not to mention all the added load and stress on your joints and tissues become quite taxing and unsustainable. If your methods to losing fat aren’t sustainable your results won’t be.  Research recommends combining both aerobic exercise and weight training for optimal results.

5. Not eating enough protein

Too many are skimping on their protein which is leaving them chronically hungry and unable to ever satisfy themselves (7). There’s also a great deal of misinformation that if we eat more than 20 g of protein in a meal it will be stored as fat. This is not true and has been dispelled in a position paper published in the (JISSN), Journal of the International Society of Sports Nutrition. We use what we need and for many that is more than 20 g at a time. Optimal protein intake should be broken down between meals and snacks to best support satiety, muscle growth, and muscle maintenance. For more read the JISSN  Position Stand Paper featuring diets and body composition. A great way to enhance satiety and consistently eat in a calorie deficit is to increase protein intake at meals and snacks. Ideally, a good place to start would be at least 25g to 40 g of protein at a meal, along with 10 g to 15 g of protein at snacks. I have several resources on how to increase your protein with specific guides on my Instagram, Twitter, and blogs. For more on this see my previous blog on consuming greater protein for fat loss.

If you want to lose fat and gain lean mass you must be willing to reduce your calories appropriately, eat sufficient protein, be consistent with resistance training, sleep 7 to 9 hours, consume fluids and focus on quality movement or quantity. As a reminder, if your methods aren’t sustainable your results won’t be. What is measured is well managed are both important concepts that must be at the forefront when making changes to your nutrition, sleep, workouts, and more. Manage your calories like you would manage your finances if you’re climbing out of debt. Keep in mind that improving by one percent each day can add up over time. Compound your good habits and be consistently aware of what you are eating and how much of it you are eating. If you need help creating a plan to support your fat loss goals, please schedule a consult, or sign up for nutrition coaching! We will get you where you want to be without making the mistakes listed above.

In good health and many blessings,

Wendi Irlbeck, MS, RDN, LDN, CISSN

 

Wendi Irlbeck, MS, RDN, LDN, CISSN is a registered dietitian nutritionist, healthy lifestyle coach, former college athlete, physique competitor, and avid weight lifter. 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 telehealth and on-site services. Wendi works with clients of all levels and ages across the US as well as Canada and the UK.

Citations

  1. Nas, A., Mirza, N., Hägele, F., Kahlhöfer, J., Keller, J., Rising, R., Kufer, T. A., & Bosy-Westphal, A. (2017). Impact of breakfast skipping compared with dinner skipping on the regulation of energy balance and metabolic risk. The American journal of clinical nutrition105(6), 1351–1361. https://doi.org/10.3945/ajcn.116.151332
  2. Astrup, A., & Hjorth, M. F. (2017). Low-Fat or Low Carb for Weight Loss? It Depends on Your Glucose Metabolism. EBioMedicine22, 20–21. https://doi.org/10.1016/j.ebiom.2017.07.001
  3. Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. The Medical clinics of North America102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012
  4. Brown, R. E., Canning, K. L., Fung, M., Jiandani, D., Riddell, M. C., Macpherson, A. K., & Kuk, J. L. (2016). Calorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status. Medicine and science in sports and exercise48(3), 521–526. https://doi.org/10.1249/MSS.0000000000000796
  5. Aristizabal, J. C., Freidenreich, D. J., Volk, B. M., Kupchak, B. R., Saenz, C., Maresh, C. M., Kraemer, W. J., & Volek, J. S. (2015). Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. European journal of clinical nutrition69(7), 831–836. https://doi.org/10.1038/ejcn.2014.216
  6. Brown, R. E., Canning, K. L., Fung, M., Jiandani, D., Riddell, M. C., Macpherson, A. K., & Kuk, J. L. (2016). Calorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status. Medicine and science in sports and exercise48(3), 521–526. https://doi.org/10.1249/MSS.0000000000000796
  7. Antonio, J., Candow, D. G., Forbes, S. C., Ormsbee, M. J., Saracino, P. G., & Roberts, J. (2020). Effects of Dietary Protein on Body Composition in Exercising Individuals. Nutrients12(6), 1890. https://doi.org/10.3390/nu12061890

No Cooking Required Meal and Snack Ideas for Student-Athletes

A few weeks ago I went into Target and took several images of foods I would personally recommend to my student-athletes and active adult clients. If you recall I posted a thread of a few photos from the grocery shopping trip on Twitter. These are great options for anyone looking to improve their health with limited time and little to no cooking skills.

Remember my, “put down the phone and pick up breakfast post?” Be sure to check that out as well! If you have time to scroll social media you have time to eat breakfast!

Many of these items and ideas are great for the pantry at home or for the college dorm!

Breakfast ideas:

English muffin cut in half with sliced avocado paired with 3/4 cup Greek yogurt and mixed blueberries and raspberries.

 

 

 

A glass of Fairlife chocolate milk or plant-based alternative + Kashi cereal 

 

 

 

See grab-and-go options that can be prepared ahead of time.

(no cooking required of course)

Greek Yogurt Berry Bark Bites! Recipe here

 

 

     Mason jar protein Oats

Frozen breakfast bagel sandwich or breakfast burrito

 

Greek yogurt parfait 

Make the night beforehand (Greek yogurt, berries, chia, nut butter)

English muffin/Whole-grain pita wrap with mashed banana and peanut butter

 

Toast + 2 oz. deli turkey + 1 oz. cheese + tomato wedges paired with chocolate Corepower

 

 

Wendi’s tasty Greek yogurt breakfast toast recipe

 

 

Hard-boiled eggs + apple + string cheese

 

 

Protein smoothie bag (Prepare the night beforehand frozen berries, spinach, chia seeds, whey protein powder and place in zip lock baggie) Pour into blender with milk and add Greek Yogurt the morning of and blend!

Microwave egg-omelet in a glass bowl with spinach, kale, bell peppers + banana, and low-fat milk.

Kodiak instant oatmeal +strawberries + Greek yogurt

Grab and go peanut butter packs paired with fruit

Kodiak Cakes Power Cup Muffins (12 g of protein but you can add milk and Greek yogurt to increase protein) + fruit for more energy!

 

Kodiak cake frozen waffles or pancakes paired with grab n-go nut butter packets + 1 apple

 

 

RX nut butter packets or Nuts ‘N More

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter.

NWW POWER SMOOTHIE!!! Greek yogurt protein smoothie blended with 1 cup spinach, 4 oz. low-fat milk and ½ cup whole-grain oats. See recipe

See other breakfast options or read my full blog Motor Revving Breakfast Ideas here!


Lunch ideas:

  • Spinach bowl topped with two hard-boiled eggs + 1-2 tbsp chickpeas, raspberries, almonds + avocado slices + Kind bar
  • Greek yogurt parfait, pepper/cucumber slices, apple, RX bar, cheese stick

 

Microwavable lentil pasta + add pre-cooked meat + cheese + marinara sauce

 

 

Whole-grain pita with 3 oz. deli ham + carrot sticks + kiwi slices + almonds

 

 

Whole-grain turkey cheese, spinach, tomato sandwich with mashed avocado + mixed fruit cup + serving of whole-grain pretzels

 

If you’re really pressed for time this lunch idea is for you!

Tuna packet (17 g of protein)

Pre-packaged carrot sticks & guacamole

Whole-grain English muffin

Apple, banana, or pear (backpack stable)

See other travel options here


Dinner ideas:

                            Microwavable sweet potato

Fully loaded with sour cream, cheese blend, chives, topped 1/2 cup Greek yogurt, or cottage cheese. Pair with a slice of Ezekiel toast topped with avocado, and microwavable egg. Here is an example Recipe

Grilled chicken salad

2 oz of pre-grilled chicken added to a bed of spinach + romaine + ½ cup black beans/chickpea mix + mixed cheese blend, 1 sliced hardboiled egg, 1 tbsp. sunflower seeds with a dressing of choice. Highly recommend Bolthouse Farms Greek yogurt as a healthy dressing.

Riced veggie tacos

Frozen bag of riced veggies cooked in the microwave that can be topped with edamame, salsa, in a whole-grain tortilla, shredded pre-made pulled pork, cheddar cheese blend with avocado slices.


Snack pairings (snacks should contain protein and carb) for athletes and for less active days a protein + a plant/healthy fat).

Snack pack nut butter + fruit

Greek yogurt cup + almonds

 

 

 

Tuna packet + veggies

 

 

 

 

Guacamole to go

String cheese sticks + applesauce

Chocolate milk + cherries

RX Oats + fruit

Grapes + cottage cheese

 

Applesauce + Kashi bar

Hard-boiled eggs Nuts + dried fruit + cereal (healthy trail mix)

Greek yogurt + pumpkin pure + chia

Cottage cheese + kiwi + cinnamon spice

1/2 Turkey cheese bagel

Toast with sunflower seed nut butter (PEANUT FREE OPTION) + banana or kiwi slices

 

 

 

Hummus + cucumber/carrot/celery stick mix

CorePower protein drink + fruit

Overnight protein oats (chia, milk, flax, cinnamon, fruit, honey, or nut butter) See my recipes here!

Protein oat bites

 

 

 

 

Hard-boiled eggs + apple

 

 

 

 

Cottage cheese + fruit

RX layers protein bar + pineapple

 

 

 

 

 

 

Squeezable apple sauce packets + RX bar

Teriyaki beef jerky + pre-cut bell pepper slices

Hummus + apple + celery and carrot sticks

Greek yogurt + PB2 + unsalted almonds

 

Serving of trail mix + 2 hard-boiled eggs

Quest protein bar + watermelon slice

 

Skinny pop popcorn + string cheese

 

 

Whole meals first supplement second. Supplements are meant to satisfy small gaps in nutrition and to avoid nutrient deficiencies. Good nutritional habits must be established first. For additional guidance to ensure your athletes are meeting their protein and carbohydrate needs check out this article. No supplement can replace whole foods. See pantry staple ideas for athletes here!

 

CLICK THIS LINK TO DOWNLOAD THE PRINTABLE LIST OF PAIRINGS

All items are available at Target or Trader Joe’s!

In good health and wellness,

Wendi Irlbeck, MS, RDN, CISSN

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 TwitterFacebook, and Instagram for more nutrition information. 

🎃Power Up with Pumpkin!

Four reasons to eat pumpkin puree and pumpkin seeds to improve health and performance along with four ways to include pumpkin into foods!

1.Powerful healing properties

Pumpkin is rich in the mineral zinc. Zinc helps maintain optimum immune function, supports wound healing, and proper growth.  Zinc can also help with fighting off colds, protecting against age-related diseases, and may also offer protection against colds, viruses, and more.

2.Restores electrolyte balance and supports muscle recovery

Pumpkin is a rich source of electrolytes potassium, magnesium, and calcium. Three minerals are lost during sweat, hot conditions and must be replaced for proper cardiac function, bone health, muscle contraction, and muscle relaxation.

Magnesium is particularly important for athletes and active folks. During training and vigorous exercise our body shifts magnesium to meet the metabolic demands. There’s evidence to support that magnesium deficiency impairs exercise performance, increases the risk of injury and oxidative stress. All of which can be worsened without sufficient intake (1).

Carbohydrates found in pumpkin can also help support glycogen stores in the liver and muscle. for energy production during competition, training, and more. Glucose is the body’s desired fuel substrate for energy production via ATP (the cell’s energy currency). See one of my previous blogs for more on carbohydrate metabolism for athletes. While pumpkin is only 12 g of carbohydrate per mashed up it still contributes to the needs of the active population. Be sure to see protein and carbohydrate needs for athletes here.

3.Reduces both muscle soreness and tissue breakdown

Beta-carotene and alpha-carotene are two compounds found in pumpkin that help eliminate free radicals in the body that may cause damage to blood vessels and muscle damage from training and other environmental stressors.

Vitamin C helps with collagen production and strengthening the immune system. Pumpkin is packed with vitamin C which can also aid in iron absorption as well! One cup of pumpkin contains roughly 19 percent of the recommended daily intake of vitamin C.

4.Heart-healthy

Pumpkins are a great source of soluble fiber which is excellent for digestive function and lowering both total cholesterol and LDL levels which in turn reduce the risk of a heart attack (2).

 

Four ways to enjoy both pumpkin puree and pumpkin seeds:

  1. Add 1-2 tbsp. of pumpkin puree to Greek yogurt or oatmeal with cinnamon or nutmeg post-training. Another version is to combine 1-2 tbsp. of pumpkin puree to overnight protein oats for breakfast with pea or whey protein powder combined with nutmeg! Click for the recipe.

2.Add pumpkin seeds to salads for additional crunch and plant-based protein!

3.Add ½ cup pumpkin puree to protein fruit smoothies, chili, veggie dishes, and more! See my turkey taco recipe with added pumpkin!

4. Add 1/3 cup pumpkin to baked goods

Protein muffins, protein pancakes, or waffles! Click here for my pumpkin protein pancakes recipe!

 

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter.

Wishing you blessings of good health, wellness, and performance!

Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

What can hiring a sports nutritionist offer your program? Learn more hereTestimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information

 

Citations used

(1). Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium Research19(3), 180–189.

(2). Tang, G. Y., Meng, X., Li, Y., Zhao, C. N., Liu, Q., & Li, H. B. (2017). Effects of Vegetables on Cardiovascular Diseases and Related Mechanisms. Nutrients9(8), 857. https://doi.org/10.3390/nu9080857

 

 

🍉Happy National Watermelon Day!🎉

Happy National Watermelon Day!

Today, August 3rd is National Watermelon Day! People have been enjoying the delicious, tasty, and refreshing fruit for millennia that started in Ancient Egypt. It’s said that watermelon cultivation began in the Nile Valley as early as the second millennium B.C. Watermelon seeds were even found in King Tut’s tomb! How cool right?

 

But wait there’s more to the story. Let’s talk about the health and performance benefits of my favorite fruit which is also the basis of my logo!

Packed full of disease-fighting antioxidants and vitamins

Watermelon has more lycopene than any other fruit or veggie. Lycopene is a carotenoid that offers anti-cancer benefits along with supporting immune health, reducing inflammation, and has been linked to reducing prostate cancer. Lycopene has also been shown to lower cholesterol levels which support heart health. Rich source of vitamins A and vitamin C helps prevent cell damage from free radicals and supports a healthy immune system.

 

Watermelon is good for both muscle and heart

Watermelon contains L-citrulline, which may increase nitric oxide levels in the body that positively affect blood pressure by lowering it (2). Citrulline is a non-essential amino acid. A study published in the Journal of Agricultural and Food Chemistry results found consuming watermelon pre-intense cycling led to reduced muscle soreness within 24 hours. Watermelon can help facilitate recovery following training because of the positive effects on both blood pressure and also muscle soreness (1).

Let’s also note that a serving, (1 cup) of watermelon contains roughly 21 g of carbohydrates per serving which can help restore glycogen reserves that have been depleted following exercise.

Improved digestion

Watermelon contains water to help with digestion, but the fiber also can aid in providing bulk to your stool to keep your digestive tract moving efficiently and on time. If you’re struggling to have a normal and regular bowel movement, daily check your fiber intake. The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Most Americans fall short of recommended fiber amounts. See ways to increase fiber intake here.

Watermelon hydrates

Watermelon is 92% water and contains 170 mg of potassium per 1 cup serving. Potassium is critical for lowering blood pressure, supporting healthy nerve function, and also muscle contraction for athletes as a critical mineral. Potassium is lost through sweat and must be replenished as low levels will negatively affect energy and endurance. See one of my posts on & hydration tips here. Watermelon is a great choice to refuel your training due to water content and also carbohydrates. See article on refueling post-workout here.

In summary, watermelon reduces muscle soreness, increases muscle recovery, reduces the risk of disease, optimizes immunity, supports healthy digestion, while also hydrating you! Watermelon is a low-calorie fruit that fits any healthy lifestyle! Enjoy some slices today!

  • Best enjoyed diced, sliced, or put in a smoothie!
  • Grill it, put on a salad, or pair it as a refreshing side dish.
  • Serve it with prosciutto, add fetta, or add it to ceviche.
  • Turn into freezer pops or infuse in your water for natural flavoring!

 

For nutrition facts click here.

Resources used:

1.Tarazona-Díaz, M. P., Alacid, F., Carrasco, M., Martínez, I., & Aguayo, E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of agricultural and food chemistry61(31), 7522–7528. https://doi.org/10.1021/jf400964r

2. Collins, J. K., Wu, G., Perkins-Veazie, P., Spears, K., Claypool, P. L., Baker, R. A., & Clevidence, B. A. (2007). Watermelon consumption increases plasma arginine concentrations in adults. Nutrition (Burbank, Los Angeles County, Calif.)23(3), 261–266. https://doi.org/10.1016/j.nut.2007.01.005

 

Wishing you blessings of good health, wellness, and performance!

 

Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

What can hiring a sports nutritionist offer your program? Learn more hereTestimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information

 

 

Refueling Youth Athletes in Under 500 Words

Refueling needs depend largely on the type and duration of training completed, body composition goals, and overall personal preferences. This blog will focus solely on refueling post-training.

  • Rehydrate: Ingest fluids and electrolytes during and immediately after training within 30-minutes to jumpstart the recovery process.
  • Refuel: Post-training, carbohydrates are needed to restore glycogen paired with protein to repair muscle damage that occurred during training. The goal of refueling is to promote both muscle repair and muscle protein synthesis.
    • The American College of Sports Medicine recommends 1.2 to 2.0 g of protein per kilogram of body weight per day for athletes, depending on the type of training.
    • Refilling your glycogen stores as an athlete should be a priority, especially when completing back-to-back training sessions.

Why prioritize refueling?

By immediately consuming a high-quality protein paired with a carbohydrate post-training you can enhance muscle gain, muscle growth, reduce time to recovery between back-to-back training sessions, increase overall performance, and decrease the risk of injuries, as well as fighting off on-set fatigue. Are you refueling a two-a-day? Build a plate that supports both training and recovery demands!

A post-training meal is key to support recovery and training.  Consume 25-40 grams of protein paired with 50-100 grams of carbohydrates within 30 minutes of activity for reducing muscle breakdown and supporting training adaptations. More information on recovery nutrition here.

Soft reminder with regard to protein intake: WE USE WHAT WE NEED according to the ISSN Position Stand on Protein and Exercise . We use what we need.  This means for many athletes can benefit from consuming closer to the 40g post-training due to limited protein intake at other meals or the quality of the protein. But at the least follow my “25-50-30 rule”

Smart supplements

  • Creatine is one of the most widely investigated supplements with proven ergogenic benefits along with recovery from intense training. Creatine paired with a carbohydrate immediately post-resistance training is superior to pre-workout in terms of body composition and strength. Creatine is insulin-mediated so it requires a carbohydrate. Use creatine in your chocolate milk, Greek yogurt parfait, or pair with a protein banana shake. For guidance on supplementing with creatine monohydrate see my previous blog here.
  • 8 oz. of tart cherry juice following exercise can help reduce inflammation, muscle soreness and can even aid in reducing upper respiratory tract symptoms all of which contribute to minimizing the risk of injury, according to a study published in the Journal of the International Society of Sports Nutrition
  • Low-fat chocolate milk has also been proven an effective refueling choice offering electrolytes, carbohydrates, 8 grams of high-quality protein, and the scientifically proven 3:1 ratio for recovery.

Wishing you blessings of health, wellness, and optimal performance,

Wendi Irlbeck, MS, RDN, CISSN

Wendi Irlbeck, MS, RDN, 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 based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

What can hiring a sports nutritionist offer your program? Learn more here. Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information. Service

Fueling Youth Athletes in Under 500 Words

Back to the basics! There is no magic meal or diet that will “win games”. If you want to be a better athlete listen up. Consume 3-4 high-quality meals with 2 to 3 snacks in between to support health and optimal performance. Discourage from trying new foods on game day or more intense training days when training duration and load are greater. A post-training meal is key to support recovery and training.  Simplify the science and empower your athletes to follow the “25-50-30 rule”.

addition to two to three snacks for better focus academically, mentally, and physically. Not skipping meals and fueling up can help increase performance, strength, performance adaptations, decrease the risk of injuries, and on-set fatigue. More on building a high-performance plate can be assessed here.

Nutrient timing 101 Nutrient timing can Consume 25 grams of protein paired with 50 grams of carbohydrates within 30 minutes of activity for reducing muscle breakdown and supporting training adaptations. More information on recovery nutrition here.

Don’t skip breakfast

Nutrients and calories missed at breakfast by teens are unlikely to be made up for later in the day. Grab-and-go options; hard boiled-egg and fruit, string cheese, banana, Greek yogurt parfait, whole-grain oats, berries, or a whole-grain turkey bagel sandwich. More breakfast ideas to share with young athletes can be found here. Bowls filled with granola and berries

A second breakfast can satisfy energy needs during high-volume and intense training phases or for weight gain. For example, incorporating chocolate milk, peanut butter sandwich, nuts, and seeds with string cheese can help increase calories and nutrition. For additional guidance on fueling your athletes check out this article on practical tips to fueling young athletes as a strength coach.

Hydration is one of the most undervalued performance enhancers available. Water is vital to peak performance. A rule of thumb I encourage is 1 ounce of water per pound of body weight per day. Invest in a good water bottle for your teen athlete to keep on hand. For every pound lost during training, the athlete should replace it with 16-24 oz. of fluid.

A bedtime snack containing 15-20 grams of protein and 30 grams of carbohydrates for restful sleep and growing lean muscle tissue during the night. Cottage cheese, milk, and yogurt are rich in slow-digesting protein. Pair an 8 oz. serving of cottage cheese with sliced bananas for a high-protein, high-magnesium bedtime snack. Magnesium helps relax muscles and lowers brain temperature to regulate hormones.

Eat the Rainbow. Fruits and veggies contain quality nutrients needed for optimal growth and development. The more pigment and color in an athlete’s diet the healthier the immune system they will have that will fight off the risk of infection, illness, and support long-term health.

Whole meals first supplement second. Supplements are meant to satisfy small gaps in nutrition and to avoid nutrient deficiencies. Good nutritional habits must be established first. For additional guidance to ensure your athletes are meeting their protein and carbohydrate needs check out this article. No supplement can replace whole foods.

In good health and wellness,

Wendi Irlbeck, MS, RDN, CISSN

Wendi Irlbeck, MS, RDN, 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 based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

What can hiring a sports nutritionist offer your program? Learn more here.

 

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

Give the Gift of Health and Wellness!

Are you looking for the perfect gift for your friends, colleagues, or loved ones? Well then look no further! Purchase a gift certificate for nutrition services provided by Wendi Irlbeck, Registered Dietitian Nutrition, and Healthy Lifestyle Coach!

 

This is the ideal gift for:

-Parent or sibling who wants to lose weight, regain control of their health, or simply just learn how to prepare healthy meals in the kitchen!

-A boss, co-worker, or someone in your community who many desire more energy and accountability in making healthier choices!

-A partner, friend, or family member who may desire to learn more about grocery shopping and meal prep.

-A young athlete who needs help learning more about nutrition to be a stronger and healthier athlete!

-High school educators or parents of young children desiring to learn more about nutrition.

-A sports coach who wants to expand their understanding of nutrition for their teams and fellow coaching staff.

-Anyone who wants to learn more about nutrition, be healthier, gain confidence in the kitchen, lose weight, improve sleep, feel more energy, and feel empowered!

 

Personalized one-on-one consultations and personalized plans and educational opportunities designed to help each and every client achieve their goals and best self!

 

Contact Wendi through email, wendi@nutritionwithwendi.com  to inquiry more details on purchasing the gift of health for your loved ones, friends, community members, or colleagues this holiday season!

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

 

Or sign up to work with Wendi from any of her services .

What to Eat Before Your Workout?

Granola, oats, yogurt and fruit with coffee

It’s 45-min before your lift and you’re starving but nervous about what to eat? Maybe you’ve had too busy of a day, small lunch or inadequate breakfast? Sound familiar? Successful athletes plan by consuming a well-balanced meal approximately 1-2 hours before training.

Physical activity demands a large volume of blood to be pumped to working muscles and tissue. It is important not to consume too large of a meal too close to activity to ensure blood flow is going to working muscles like your legs for running and not your stomach for digestion. It sounds so simple, right? You also want to limit gastrointestinal (GI) complications which result from eating too close to training. Eat well before your workout to ensure adequate digestion time for available fuel as well as oxygen-rich blood to be pumped to working muscles. But what if you eat too many hours in advance and now you’re hungry? “What do I eat before my work-out?” is probably one of the most prominent questions I receive as a performance dietitian. It is also one of the most heavily searched topics on google.

Both young and old athletes may feel too scared to eat so they go to a training session, run or workout with-out any fuel which leads to poor performance and increased risk of injury. Some athletes express they have an “iron-clad stomach” and can eat literally anything and go train. This is not typically the case and some foods are more optimal than others to consume around a training session. For that reason, it is best to have a meal containing some protein and carbohydrates before your workout.

When considering pre-workout foods, remember that poorly planned meals, liquids, and snacks can disrupt the quality of your workout or training session. Depending upon the intensity and duration of the training session most athletes and recreationally active people are encouraged to consume roughly 200-300 kcal approximately 30-60 min before your workout. The meal should consist of some carbohydrates and protein. The foods chosen should be easily digestible and with a limit of fat and even fiber due to digestion time.

7  Pre-workout meals to beat the fatigue and keep you energized

  1. Whole-grain bagel with powdered peanut butter and honey

Powdered peanut butter has less fat (fat is key to limit around training sessions). A whole-grain bagel will provide a large number of carbohydrates along with honey providing quick sugar to help with muscle, brain, and nerve function before a heavier training load day or longer endurance. Many young athletes under fuel so this would be a great way to get in a good amount of carbohydrates in a short period of time.

  1. Apple slices with Greek yogurt and dried cranberries

Quick sugar and a little bit of fiber from some apple paired with the protein from the Greek yogurt is a recipe for muscle-building success. Dried cranberries can be a great addition for additional sugar without the fiber to disrupt digestion for readily available fuel for muscle contraction. A delicious grab-and-go pre-training meal to meet your needs.

  1. Protein oats (whole-grain)

Oats are a great source of complex carbohydrates for the slower release of glucose. This means great things for your energy to remain stable and constant during longer and higher intensity workouts. Oats are also rich in vitamin B, which helps convert carbs into energy. Mix non-fat or low-fat Greek yogurt with blueberries, oats, chia seeds, 1 Tbsp. almond butter and an optional 0.5 scoop of whey protein powder for a substantial amount of protein, nutrients, and calories to sustain longer training and conditioning sessions.

  1. Protein fruit smoothie

Fruit contains a surplus of nutrients but most importantly, fruit contains simple sugars that are easy to digest. Glucose is the body’s desired fuel substrate for fueling high-intensity training sessions as well as giving young athletes the carbs to thrive. Mix one cup of berries with 1/3 cup whole grain oats, 4 oz of milk, and 2 oz of Greek yogurt for a delicious smoothie. For additional protein add a high-quality whey protein. Recipes are available on my website here.

  1. Greek yogurt parfait with mixed berries and whole grain oats

This is a game-crushing combo. The fruit is loaded with antioxidants for healthy immune function but also carbohydrates to support energy while providing quick fuel for your workout. The protein in the Greek yogurt will also help with the muscle breakdown and repair process through-out the training session

  1. Two hard-boiled eggs paired with banana and kiwi slices

Eggs contain high-quality protein, choline for neurotransmitter production assisting in proper brain cognition and the yolks are an excellent source of omega-3s. Slice the hard-boiled egg and pair it with kiwi and banana for some carbohydrate to fuel your training!

  1. Grapes and string cheese

Grapes or watermelon are high in water content as well as quick sugar to fuel an upcoming training session for someone with a nervous stomach before a race. Grapes digest quickly and tend to be well tolerated. String cheese is a great pairing to help provide some protein but not too much to power the training session and prevent muscle protein breakdown.

What you eat before your training session does not have to be complex. Keep the foods simple and focus on the fundamentals of eating for health and fueling for performance. There is no magic meal that can make for a special training session. Training sessions are a great time to experiment for game day. Never try new foods on game day, it is best to try them out and assess tolerance on practice or training days. A rule of thumb for all that wish to be better athletes and healthier humans is to focus on proper meals each day, each week, each month, and each year. There are no magic meals, what works for one may not work for another. For more sports nutrition and health information check out my previous blogs available on my website.

In good health and performance,

Wendi Irlbeck, MS, RDN

Wendi Irlbeck, MS, RDN, is a registered dietitian, nutritionist, and fitness 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 works remotely and currently operates as a traveling dietitian. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. Wendi is available for one-on-one coaching and public speaking inquiries here .

Motor Revving Breakfast Ideas for Fueling High School Athletes On-the-Go!

 

High School Boys Basketball Team, Detroit Michigan

If you’re a high school athlete, you’ve probably gone to an early morning practice, school, training session, or game without eating “breakfast”. Learn how you’re hindering your performance. Or, if you work with young athletes, are a high school athlete, or a parent of the one you know what crazy mornings look like these days. Many are so worried about checking their phone in the am they are wasting precious minutes that could be allocated to breakfast. Case and point, if you have time to grab your phone, scroll through social in the morning then you have time to grab something nutritious to fuel your day. That’s right, young athletes need to eat breakfast and the excuse “I don’t have time” or “I’m not hungry” is not acceptable. Time for some tough love here. Way too many teens are staying up past midnight snacking and not getting quality sleep which disrupts the circadian clock, hunger hormones like ghrelin and leptin leading to “appetite disruptions”. This is quite common because high-calorie, low-nutrient choices like Cheetos , candies, and snack foods were consumed at 1 am while playing Minecraft.

“Time” the biggest barrier in skipping breakfast

According to a study, parents identified time as the greatest barrier to breakfast consumption. To overcome this barrier, we must utilize our down-time outside of morning hours and throughout the week to prepare grab and go-options. This article will help decrease the concern parents also have about the healthfulness of some traditional breakfasts. I will provide some simple, high-nutrient options for that first meal of the day!

Breakfast, what is it? According to Merriam-Webister, breakfast is the first meal of the day, especially when taken in the morning. While most health professionals, doctors, and dietitians will say breakfast is the most important meal of the day. The reason breakfast, the first meal of the day I.e. breaking the fast is considered incredibly important is since we wake up dehydrated and need to fuel both our muscle and brain for the day. The first meal we put into our bodies sets the tone for our neurotransmitters that day. Research has indicated nutrients and calories missed at breakfast by teens are unlikely to be made up for later in the day.  Studies also illustrate breakfast eaters tend to have higher school attendance, score higher on standardized tests, greater on-time attendance, and fewer hunger-induced stomach pains in the morning. Additionally, recent studies illustrate the benefits of breakfast. To the parents out there reading this, you should front-load your calories. What does that mean? Well, it would be helpful for weight management and long-term health to consume a higher amount of nutrients at breakfast than at dinner according to a 2020 article published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.

As the day progresses and schedules intensify there is left time to eat and fuel. If you’re new to my work, then please refer back to my where I break down the difference between eating and fueling. In fact, archive People first an athlete second will always be my approach. We eat for health first and fuel for performance second. Fundamental carbohydrate and protein information for young athletes can be found here . If you are a strength coach then check out this article as I have written it specifically for you.

 

Eating and fueling upon fasting while we are rested is key for supporting growth, development, and maturation. Then factor in practices, training, and conditioning? It’s a recipe for injury, blunted maturation, stress fractures, and consequences for long-term health if we skip meals. In my opinion, breakfast is not the most important meal of the day. That is right, nor is “lunch” or “dinner”. As a Registered Dietitian Nutritionist and performance dietitian I educate and coach on the philosophy that ALL MEALS MATTER! A great resource on building a high-performance plate can be viewed here.  One meal is not more important than another. I also reference pre-training and post-training nutrition in this statement. Many young athletes are so worried about that post-competition meal being perfect but fail to at consistently well at all the other meals leading up to the event. How you eat at each meal will produce much better results for growth and recovery than one meal. #EattheRainbow

All meals matter explained

When I present at coaches, clinics, and conferences I reference “breakfast” but quickly identify that I call breakfast as meal one. I do not use traditional meal patterns like most. Why you may ask? Well, for starters I like to teach my athletes that all meals matter. Not one meal over another, and I also clear up the confusion that there’s some special “pre-game” or “pre-training” meal that will bolster an athlete’s performance. The fact of the matter is that the meals consumed leading up to that training session are what win games and lead to a stellar training session. Consistently eating well over time translates into successful practices, games and ultimately championships won.

Ask any successful coach who has had a string of winning seasons, he/she understands it’s all about the fundamentals carried out day in and day out. Championship teams are not strung together after a few weeks of camp. It takes time, commitment, planning, and strategy.  Furthermore, high-school and adult athletes need more than the three normal meals (breakfast, lunch, and dinner) a non-athlete would consume. Athletes need more calories and that requires more frequent feedings with a higher volume of calories. Young athletes also need to get in plenty of colorful fruits and veggies. Unsure of how to incorporate them? Check out one of my recent articles, 7 Ways to Get More Veggies into your Young Athlete’s Diet published at Simplifaster .

Nutrition with Wendi Coaching Hack

 When counseling my young athletes and recreationally active adults we go over the benefits consume four-five meals per day. When we go over their nutrition I ask, what was meal one? Referring to “breakfast” as meal one also helps young athletes feel like eating something before, they leave the house is realistic. Breakfast is often affiliated with a “sit down and eat approach”. Most young athletes and even adults do not have time to sit down and eat something and feel overwhelmed with a lack of planning or time in the morning. So, for a young growing, and developing athlete meal one is a grab-n-go option of a protein, fiber + carbohydrate.  Ideally, the meal would be planned out in advance to ensure it is available to grab on the way out. Control your controllable habits, planning meals in advance for a schedule you know you have come up with is controllable. Simple grab-and-go breakfasts include hard-boiled egg and fruit, string cheese and banana, yogurt parfait and whole-grain granola, whole-grain toast with nut butter, turkey breakfast sandwich, and berries and oatmeal.

 

My top five premium fuel meal one options

  1. Eggs, one of the most nutrient-dense, convenient, and inexpensive foods available. Eggs are rich in choline which helps support neurotransmitter production for cognition. 6-8 grams of high-quality protein and contain all essential amino acids for muscle mass, bone health, and promoting satiety. also contain lutein and zeaxanthin which are antioxidants that support eye health. Eggs are considered one of the most nutritious foods available containing several vitamins, minerals, and folate. Egg scramble, hard-boiled, or even a fried egg sandwich!

2. Greek Yogurt, another nutrient-rich option that is convenient, delicious, and nourishing for all ages. Greek yogurt is high in protein, reduces appetite, contains beneficial pro-biotics for healthy gut function along with calcium and vitamin D. Greek yogurt also contains electrolytes and carbohydrates to support brain and muscle contraction. I build several yogurt parfaits and keep them in the fridge for busy days. See video on my Facebook page on building the ultimate parfait or posts for inspiration!

                                                                                  Bone Health Hack

Calcium can only reach its full bone-growth potential in the presence of adequate vitamin D. Vitamin D helps absorb calciumRecommendations for calcium and vitamin D vary. A great way to attain adequate calcium and vitamin D is to consume dairy products such as cheese, yogurt, milk, and fortified beverages. Bonus: A yogurt parfait with mixed berries can be a great pre-exercise snack roughly 45-60 min before training. A yogurt parfait offers key carbohydrates and high-quality protein to fuel exercise. 

  1. Whole-grains Oatmeal or Overnight Oats, a great way to attain some high-quality calories for optimal focus in the classroom and on the field. Oatmeal is a great swap for those breakfast cereal lovers, oatmeal contains more fiber, less sugar and promotes satiety along with an abundance of B-vitamins. Oats are also rich in antioxidants which help reduce exercise-induced inflammation and support heart health. Keep in mind 1 cup of oatmeal contains scant protein, 6-8 g to be exact. This is why it is important to incorporate some sort of protein option like Greek yogurt, string cheese, hard-boiled egg, milk, whey protein powder, or a high-protein nut butter like RX nut butter, 100% peanut butter, and almond butter Please check out my website for some ideas on overnight oats or view this great recipe via the Academy of Nutrition and Dietetics.
  1. Whole-grain toast, wrap, waffle, or even PANCAKES! That is right, whole-grain pancakes can be a great sit-down option, grab-n-go, or even snack later in the week. You can prepare them in bulk and wrap the leftovers in tinfoil. I have a great recipe here for you to try or Nuts’-n-More. Use discount code 143NWW for 15% off your next order. View the high-protein coconut pancake recipe here!
  1. High-protein fruit smoothie, quick and convenient way to consume high-quality protein, carbohydrates, fruits, and liquids on the go. You can even add Greek yogurt, chia seeds, flax, or other omega-3 fatty fats to help support health, digestion and reduce exercise-induced inflammation. Be sure to include NSF approved whey protein powder or cow’s milk for ample high-quality protein. Put together protein powder, chia seeds, fruits/veggies in a gallon freezer bag and place in the freezer to be used in the morning to save time. Add milk, ice and you’re set.

 

 

 

 

 

 

 

Simple ways to overcome the time barrier with simple meals:

  • Establish a morning routine
  • Utilize breakfast at school (if available)Wake up 15-min sooner
  • Prepare foods for meal one ahead of time
  • Dozen hard-boiled eggs for the week
  • Hard-boiled egg, spinach & chicken
  • Smoothie freezer bags ready to go
  • Overnight oats in mason jars for the week
  • Turkey cheese sausage bagel wrapped in tinfoil
  • Grab-and-go chocolate or white milk
  • Bananas, apples, pears, and other perishable fruit on hand
  • String cheese and portioned out nuts
  • Whole-grain pita with turkey, egg, and cheese
  • Egg scramble muffin tins baked ahead of time
  • Wendi’s Egg-cellent Eggbake recipe which can be portioned out  (Click here )
  • Greek yogurt parfaits in mason jars or Tupperware container

Please follow me on Twitter for other quick and healthy nutritional strategies

Mixing it all together

We eat for health first and fuel for athletic performance second). Baring in mind that not every young athlete will always be an athlete. We must learn healthy habits early on which begin with meal one. As always, we need to get back to the basics. To be a champion you must be willing to execute healthy habits consistently to be successful. What are you willing to do today that will help you be better tomorrow? Plan to start your day with the intent of what you plan to accomplish which hopefully upon reading this article is meal one. If the pandemic is still overwhelming you please refer back to a previous blog I wrote on staying healthy during the quarantine found here .

Still, feeling a little hungry for more information on nutrition and even training? Check out an article I co-authored with Erica Suter available here. In the article, I provide a weekly sample menu for young athletes and Erica provides a sample week of strength and conditioning. I highly recommend Erica to anyone out there who works with young female athletes or is a young female athlete. Erica’s knowledge is next to none and she is someone I respect with significance in our field as a role model to both young men and women of all ages.

 

“Nutrition is a secret weapon! It can make a good athlete great or a great athlete good, the choice is up to you!” (Sm)

In Good Health and Performance,

 

Wendi Irlbeck, MS, RDN

Wendi Irlbeck, MS, RDN is a registered dietitian nutritionist, health & fitness coach, and former college athlete. Wendi utilizes evidence-based science to create nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. Wendi partners with parents, sports performance staff, special needs and recreational athletes, and organizations to eat and fuel for success. Wendi specializes in sports nutrition serving elite youth athletes as well as collegiate athletes teaching them the importance of getting back to the basics. She is a former sports dietitian for the Dairy Council of Michigan, is an adjunct instructor in Kinesiology, Health, and Wellness Division at Lansing Community College in Lansing, Michigan. She earned both her B.S. and M.S. at the University of Wisconsin-Stout and has spent time learning from several professionals in the field along with an internship at the University of Florida. Wendi also works with the general population to build healthier habits and improve body composition. Wendi is based in East Lansing, Michigan with her own nutrition consulting business. Follow Wendi on Twitter and Instagram and book a consultation to become a nutritional client HERE.