Tag: carbohydrates

Fueling the XC/Track and Field Student Athlete

fitness, Health, running, Sports Nutrition, Sports Nutrition, supplements, teen athlete

 

Track & Field athletes compete in one or more events that consist of running, throwing, and jumping. Track and field competitors train for strength, speed, power, and endurance and require adequate nutrition and hydration to support the demands of the sport. In order to excel in the season of season nutrition, sleep, recovery, and overall habits are critical.

Track & field/ XC athletes require a high amount of calories, carbohydrates, and sufficient protein. The number of calories, carbs, protein, and fat will depend on the phase of training, along with the intensity, and whether the athlete is in season, pre-season, or in the off-season. The athlete’s performance plate is a simple place to start. Portions will vary based on the athlete’s goals and training phase respectively.

Carbohydrate requirements in the health and fitness industry are constantly being debated. Randomized control trial studies which are the gold standard for research support the notion endurance athletes require carbohydrates for optimal performance.

Regardless, the carb conundrum continues on leading to significant confusion amongst both young, college, and even masters athletes. I can’t tell you how many countless conversations I have had with fellow dietitians, practitioners, and sports scientists about this carbohydrate debacle. 

 

Several keto and carnivore physicians are making the water even more muddled with their banter on carb needs for competitive athletes and even young athletes without respect to context. I have written many blogs about fueling young athletes based on the position stand papers of both the American College of Sports Medicine (ACSM) and the International Society of Sports Nutrition (ISSN). Read here

 

 

 

  • The TheAcademy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) published a joint position stand paper that recommends that moderate exercise (1 h/day (h/day) recommends 5–7 g per kilogram of body weight per day (g/kg/day) of CHO.
  • Whereas moderate to high-intensity exercise (1–3 h/day) requires 6–10 g/kg/day. 
  • Ultra-endurance athletes with extreme levels of commitment to daily activity (4–5 h of moderate to high-intensity exercise every day) may need up to 8–12 g/kg/day (2). 
  • The International Society of Sports Nutrition (ISSN) recommends in order to maximize glycogen stores athletes should consume an 8–12 g/kg/day high CHO diet (1).

 

Over the years I have delivered presentations to high schools, clubs, and collegiate programs on how to properly eat and fuel for endurance and power.

Below is a table outlining the recommendations using common body weight for an athlete that we have received great feedback on Specifically from one of the NWW  partners, DOANE University Track and Field.

Why focus on nutrient quality?

👟Protein for muscle maintenance, growth & repair

👟Hydration and minerals for muscle contraction & cardiac function

👟Carbs + calories for power, speed, strength & endurance

Another common example of a 165 lb.👟 that is best to spread meals and snacks throughout the day but focus on eating within targets listed below:

👉375-525g carbs

👉120-150g protein

👉60-80g fat

Total kcal range: 2,500-3,500 kcal

 

 

Nutrient quality and why it matters

When deciding how to eat and fuel you must focus on nutrient quality. You should strive to balance as many high-quality protein sources as eggs, beef, chicken, fish, Greek yogurt, and beans to ensure you’re getting key nutrients you won’t attain from protein supplements. Many athletes often use protein powders and bars in place of real food and fail to understand that quality is more important than quantity. (click here for snack and meal ideas)

  • For example, Greek yogurt is going to offer you high-quality protein rich in leucine (the number one driver for muscle protein synthesis) along with other key nutrients like calcium, vitamin D, and probiotics you won’t get from a protein powder or bar. (food first supplement second should always be your focus. 
  • Supplements are meant to supplement the gaps in our nutrition not replace actual meals. If you expect supplements to be a “meal” you are literally rearranging furniture on a sinking ship. -A quote I enjoy using for many topics like discussing pre-workouts and advocating for quality food choices.

Practical application:

That being said you can take a look at a simple fueling example for XC/TF athletes along with some recommendations on snacks. 

 

In good health, faith, and fitness

-Wendi A. Irlbeck, MS, RDN, LD, CISSN

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction.  We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here

 

 

 

Resources
1. Thomas D.T., Erdman K.A., Burke L.M. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J. Acad. Nutr. Diet. 2016;116:501–528. doi: 10.1016/j.jand.2015.12.006.
2 Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), 1289. https://doi.org/10.3390/nu11061289
3.Kloby Nielsen, L. L., Tandrup Lambert, M. N., & Jeppesen, P. B. (2020). The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 12(5), 1483. https://doi.org/10.3390/nu12051483

Team Meals for Competition Day

Sports Nutrition

Team Meal Recommendations:

  • No new foods on the event day. Avoid serving high-fat or spicy foods to athletes.
  • Team dinners hosted by booster clubs or parents with the best intentions at heart often fail to pick up the proper meals and snacks to serve athletes beforehand.
  • Even colleges have made this mistake which is why I am going to list out some team dinner suggestions!

Read the previous night before game day blog

 

 

Here are some SIMPLE  team meal ideas for your program that are going to provide your athletes with the right fuel in the right portions!

  • Pasta party
      • Whole-grain pasta (1-2 cups per athlete)
      • Mixed grapes, pineapple, and orange slices
      • One-two grilled chicken breast (4-6 oz ideally)
  • Low-fat cheese + marinara sauce (focus on avoiding pasta sauces high in fat)
      • Veggies (cucumber, spinach, carrots) – you may want to limit super high-fiber veggies like broccoli as they can lead to gas and bloating as you learned 
      • Fruit cup (offer high-volume water fruit like watermelon or berries)
      • Low-fat milk and water as a beverage. I would recommend avoiding sugary juices to support good sleep.
  • Turkey or beef taco bar
      • Choose lean ground turkey or lean ground beef (97-99% lean)
      • Whole-grain tortillas
      • You can also choose to do tofu for plant-based
      • Avocado, salsa, low-fat cheese
      • Rice or beans
      • Plenty of spinach, green veggies, tomatoes
      • Fruit cups or fruit bowl (pineapple, melon, strawberries0
      • Low-fat milk and water as a beverage
  • Grilled chicken, burgers, or steak kabob grill party
      • Grilled chicken or lean red meat (flank steak is fantastic and rich in iron for endurance athletes)
      • Sweet potato or baby red potatoes on the girl
      • Side of whole-grain or brown rice
      • Large veggie salad with light dressing (drizzle don’t drench)
  • Brown bag it
      • Turkey cheese or ham cheese sandwich on whole-grain bread + avocado
      • Side of blueberries + banana
      • Pretzel rods + applesauce
      • Greek yogurt cup + PB packet
      • Milk + water
  • Build your own sandwich buffet
    • Have any lean grilled protein options available (tofu, chicken, lean beef, ham, ground turkey)
    • Whole-grain rice, pasta, bread, or pita of choice
    • A mixture of veggies (cucumber, tomato, spinach)
    • Watermelon slices or fruit
    • Low-fat milk and water

These meal examples are something you can share with parents, booster clubs, and those in charge of getting meals and snacks together before games and events. *Note that portion size and ratios of each meal will vary depending on body size, goals, and sport. Nutrition can make a good athlete great or a great athlete good!

If you are looking for a team talk or presentation we are now booking for January 2023! Help your athletes, coaches, and community understand the fundamentals of fueling, sleep, recovery, and weight gain with a talk today! Email info@nutritionwithwendi.com for rates and scheduling or click here to contact Wendi directly!

Remember to use my “4-2-1 Fueling Strategy” to properly time meals with guidance!

Wendi Irlbeck, MS, RDN, LD, CISSN

6 Holiday Eating Tips for Athletes and Adults!

Health

Every year people fret about the holidays and what they should eat to maintain their weight or simply avoid overindulging.  All fair concerns and I am happy to provide some perspective and tips! Depending upon your culture and what holidays you celebrate we are really only looking at 5-6 days total in a year.

 

I wish people would focus more on what they are eating, how active they are, and prioritizing sleep on the other 360 days of the year.

So, the perspective 6 days of sweets or eating outside of your “healthy routine” out of 365 days is truly only 0.016% which is not significant.

An all-foods fit dietitian…honestly, I say this often..”We need to get back to the basics and control our controllables!”Do yourself a favor and avoid the fad diets and shame game.  Below I provide simple tips for both young athletes and adults to follow this holiday season. 

  • For mindful eating and gentle nutrition tips check out Coach Sydney’s blog here.
  • Tips for staying on track this holiday season click here.
  • Should you overindulge check out my damage control blog.

6 Healthy Holiday Eating Tips for Adults and Athletes!

1.Eat breakfast or a small amount of protein like string cheese or a hard-boiled egg beforehand. Do not go into meals and gatherings on an empty tummy. You will end up overeating and feel guilt and shame. Also, if you have an evening gathering…Do not starve yourself all day. Restricting leads to overeating. 

2. Think you drink! Avoid drinking sugary beverages that contain a lot of calories but not a lot of quality nutrition. Should you choose to indulge in a sugary drink make sure you stick to one serving and hydrate with plenty of water! If of age limit alcohol intake which can also contain a lot of calories and lead to overeating later on.

3. Set your fork down in between bites and talk to those around you. By slowing down your eating you will help your stomach and brain communicate fullness. You should be able to walk away from the table at 75-80% fullness. The food is not going anywhere. You can always eat more food but once you eat it you cannot un-eat it. So be mindful when you eat! Focus on the conversation and less on the food. (you will enjoy your conversations with others more this way). Holidays are about being grateful for the community and conversing with loved ones. Make them your focus and you’ll have greater satisfaction with your holiday experience!

4.Use a smaller plate and add colorful fruits and veggies. You should not look down and only see brown (gravy, turkey, and bread). Your body will appreciate the added fiber and antioxidants around the holidays when people often get sick, and rundown, and being around a variety of people can tax the immune system. The added boost of berries could be a great way to stay healthy!

5. Choose one dessert, not a plateful! If you feel worried about making a healthy choice prepare something you know supports your goals. Another dish to pass is never a bad thing! You are likely not the only one who wants to make healthier choices and feel good!

Want some recipes? Try our Greek yogurt bark bars,  pumpkin trail mix, egg bake, or the NWW protein PB energy bites, protein puppy chow, or, tasty black bean quinoa bowl!

  • You can always munch on fruits & veggies if you’re a snacker and feel the urge. If you feel there won’t be a veggie tray take initiative and bring one. You can also add some hummus and jerky sticks for protein! Protein will help keep you full to avoid snacking and stabilize blood sugar when paired with carbohydrates or desserts!

6. Stay active! Take a walk, bike ride go for a hike, grab the basketball, football, or soccer ball, or plan an activity everyone enjoys. The movement will help with digestion and reduce the risk of feeling lethargic which often leads to guilt and shame.

The holidays do not need to be stressful. Have a plan, pack some protein bars or snacks for travel and stick to one plate! Blessings to you in good health, wellness, and faith,

 

-Coch Wendi A. Irlbeck, MS, RDN, LD, CISSN

Weekly Weight Room Tip Tuesday with Wendi

fitness, Health, Sports Nutrition, teen athlete

As busy as we have gotten it is time for me to ramp up my videos on youtube and share out some of these actionable tips I provide on Twitter. I will be providing a Tip Tuesday for you to share in your weight room with athletes, in email blasts, at your school, in your athletic department, or anywhere you see fit.

August 2nd *the very first weight room tip Tuesday with Wendi* is now LIVE and available for you to share out.

You can download and share the 90-second clip found on my youtube page and Instagram. The recommended pre-workout graphics are listed below and also found in blogs and on my IG page.

I was praying about how to reach more programs that may struggle with nutrition resources. After some prayer I felt convicted to offer complimentary videos with tips is a great way to help and reach more people. (thank you Jesus and I give all glory to you). 

  • If your program does want to invest in a pre-recorded or LIVE team talk we have actually been creating partnerships with various HS and college programs like hockey, football, and soccer programs.
  • We work with others but these are our major partners. We kick off the partnership with various presentations that include but are not limited to nutrition 101, supplements, weight management, and injury prevention.
  • In addition, follow-up video chats to keep your athletes on track with eating, fueling, recovery, and sleep hygiene.

 

Nutrition is one of the best and most important resources you will make. We are willing and available to help your program take your performance to the next level! Contact us for more information by clicking here.

In good health and performance,

 

Coach Wendi

 

Wendi Irlbeck, MS, RDN, LD, CISSN  utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Learn more about our programs here.

What to Eat the Night Before a Game?

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

What should I eat the night before a game?

Great question! We get this question from athletes all the time or from parents or coaches concerned about educating their athletes. What to eat the night before any competition or event depends on many factors. 

 

It’s actually more important to be cognizant of what you’re eating and drinking in the days leading up to your game or competition. (Learn more here)

 

 

 

 

 

 

Avoid making common mistakes on intense training days or on competition days.

  • Fried foods
  • Spicy foods
  • New foods
  • High-fat foods
  • Consuming high-fat or high-fiber right before activity

 

My five tips to keep in mind when thinking about the night before game day

1. What you eat the night before any competition should be practiced in advance. I can’t stress this enough.

If you try new foods you could end up getting sick with stomach pain, cramping, or digestion issues, the meal could negatively affect your sleep, and ultimately end up disrupting your performance the next day.

Our clients and athletes learn through our coaching sessions that the meals and snacks consumed leading up to the event have a greater influence on performance than the meal consumed the night before.

2. Limit oils, too much fiber, and high-fat cuts of meat that take a great deal of time to digest and can prevent you from properly fueling up with carbs.

Too much fiber can also cause GI distress  Your goal is to fill up glycogen (the storage form of carbohydrates).

3. Avoid consuming fried foods, heavily processed foods, dressings, sauces, and spicy foods.

Fuel up with a high-quality lean protein source paired with some fruit, complex carbohydrates, and veggies. You want to have a balanced plate ultimately containing foods from all food groups. (Full day of eating) *Example menu2

Meals to consume the night before game day

  • Grilled chicken sandwich on a whole-grain bun with veggies, 1-2 cups whole-grain rice, mixed berries fruit cup, and low-fat chocolate milk
  • Lean ground turkey meatballs, whole-grain pasta, watermelon slices, 1/2 cup non-fat Greek yogurt + pineapple slices
  • Deli ham or deli turkey sub with a side of pretzels, apple slices, and low-fat chocolate milk
  • Whole-grain burrito or burrito bowl with lean flank steak, brown rice, grilled veggies, and a small serving of guacamole (keep fat light)
  • For plant-based athletes, grilled tofu, chickpeas, brown rice, tomatoes, mixed greens, a side of grapes, and a light dressing paired with 1-2 whole-grain rolls
  • 93% Lean ground beef burgers on whole-grain bread or in pita wrap paired with a side salad, raspberries, and low-fat milk.
  • Whole-grain rice bowl with grilled shrimp or lean flank steak tossed in roasted broccoli with diced avocado (keep it light 1 tbsp) and fresh fruit
  • Roasted sweet potato with lean ground turkey or tofu in a whole grain wrap with hummus and blueberries
  • 1-2 Whole-grain chicken wraps with beans, spinach, tomato, mashed  hummus, and fruit

4. Have a small snack of protein + carb 45-60 min before bed  (see more ideas here ) **Be sure to also practice out these foods to ensure you know they won’t make you sick.

Image5. Get a minimum of 7-9 hours of sleep! (consequences of poor sleep & athletic performance 

  • Consume a casein-rich snack like cottage cheese, Greek yogurt, or string cheese paired with an apple or banana.
  • Casein (slow-digesting dairy protein) will help repair and rebuild muscle while at rest.
  • A small serving of carbohydrates will top off the fuel tank roughly 45-60 min before bed.
  • Cherries and bananas have also been shown to support restful sleep. Cherries are a natural source of melatonin which helps you fall asleep.
  • Bananas are a great source of magnesium which is a mineral aiding in muscle relaxation. The perfect combo to help your muscles relax, recover, and for you to sleep well before your big game or competition!

Image

NO NEW FOODS THE NIGHT BEFORE A GAME OR ON GAME DAY! I can’t stress this enough!

  • Practice foods and meals you want to eat the night before a game a week before to know “it works and feels good for you”.
  • Focus on getting 7-9 hours of sleep and have a small protein + carb snack before bed.
  • You can’t expect to perform are your best if you have not been consistently consuming balanced meals and snacks leading into game day.
  • You’ll have to plan ahead with balanced meals using my plate method. For additional ideas, check out my meal and snack guidance which also explains my “4-2-1” method.
  • In the days leading up to your competition prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.
  • You can’t perform like a beast if you eat like a bird (additional snack ideas!

Performance Nutrition (1) (download for the 4-2-1 game day timing)

GOOD LUCK and don’t forget to have fun!

What are the benefits of partnering with Nutrition with Wendi to help you with your performance or recovery?Image

” Wendi has helped me feel better going into games and camps and has assisted with my weight gain goal. I have gained a solid 10 lbs since we started working together and I have more energy during practice and training. My muscles aren’t as sore after games either.”

 

 

 

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Service

7 Simple Tips for Staying Hydrated

fitness, Sports Nutrition, teen athlete, youth athlete

Image

 

Are you hydrating enough? Most likely not! According to the USDA, over half the US adults fail to consume their recommended minimum of 6-8 glasses of water each day.

Last week Wendi shared simple hydration tips on Fox17 Nashville. Click to hear her tips provided.

Failing to consume enough water can also increase your risk of heart failure. It is important to stay hydrated for basic philological functions supporting blood circulation, lubricating joints and tissues, digestion, metabolism, and muscle contraction to name a few.

 

Many people need more than 6-8 glasses of water due to higher body weight, activity, sweat rate, and also supporting a healthy metabolism. We recommend our clients and athletes consume a minimum of 80-100 oz of water per day. We advise checking urine color to help guide you in your water intake. If you struggle to drink enough water you have come to the right place! Our tips will help you increase your water with ease!

 

 

First off what are the symptoms of dehydration? Usually, when you wake up you are in a dehydrated state and for many who experience these symptoms listed below you are already dehydrated and it is time to make a plan!Image

Follow Wendi on Twitter for more graphics and tips

 

Water is the MOST important FREE health significantly underrated performance enhancement supplement. If you’re an athlete check out my hydration blog with Simplifaster here.

1. Wake up and drink water by placing a glass of water or water bottle by your bed.  This strategy will enable you to have zero barriers to getting your hydration started for the day! Focus on consuming 10-16 oz upon waking. Especially if you are an athlete or working outdoors.

2. Set alarms on your phone to hydrate with 16 oz every few hours to shoot for a total goal of 100-120 oz per day (especially if you are an athlete or working outdoors). Another easy way to get in more water is to say 50 oz by 1 pm and another 50 oz by 7 pm!
3. Carry a water bottle or hydro flask that you can easily set water goals. I.e. 32 oz is a typical hydro flask that you can consume 3x/day.
4. Eat your hydration. Yes, that is right we can attain fluid and minerals from our fruit and veggies! Watermelon, grapes, berries, cucumbers, celery, carrots, cherries, and tomatoes are also super hydrating and a great way to get in your veggies for health too! You can also infuse your water with berries, lemon, lime, etc. which makes it tastier and offers antioxidants.
5. Electrolytes can be used to replace minerals lost in sweat. Dairy is also hydrating you could add Greek yogurt, milk, or cheese to meals to get in additional minerals. Cherry juice, chocolate milk, or Gatorade zero can also be a good option depending on your goals for added hydration.
6. Bring a cooler with you to stock with fruits and veggies. You can also pack additional water bottles to make sure you have enough fluid on hand in case of an emergency!
7. Hydrate with milk at meals and water in between! These tips help my clients and athletes stay hydrated! It is also important to consume 16-24 oz of fluid for every pound lost!

 

Stay hydrated out there and don’t forget to follow us on social media for more tips!

 

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. She is a former cross country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. Wendi provides virtual services including telehealth but is based in Nashville, TN.

 

You can also follow Wendi on Twitter, Facebook, and Instagram for more nutrition information. Service

Macronutrients 101

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

Many have no idea what a serving of fat, carbohydrate, or protein is. So here’s a quick 101 on our macronutrients that include fat, carbohydrate, and protein!

Teens and adults who want to be healthy and successful long-term should understand the role and function of each essential nutrition along with the amount it should be consumed for energy.

There are six essential nutrients that include our macronutrients (fats, carbohydrates, and protein that provide us with energy in the form of calories), and the other three nutrients that do not provide calories but are also essential for life include vitamins, minerals, and water.

🥯Carbs are important. Why? Carbs = muscle and brain fuel and if you’re too full to get your carbs in your energy and performance will suffer. ⚠️ That’s why it’s important to work with a dietitian to find the right balance of nutrients. 👊

Many want to go keto but I discourage it…Carbs are the optimal fuel for athletes..why?👇👇👇

🥑Fat cannot:

❌Restore depleted glycogen

❌Athletes who adapt to⬆️fat need⬆️need more oxygen to convert fat➡️energy

❌Replace ATP w/in working cells as quickly or efficiently as carbohydrates.

Please keep eating 🍠carbohydrates for the sake of your health, well-being, energy levels, and athletic performance.

On an individual level, ideal fat intake person to person depends on so many factors.. i.e.
📌Body weight
📌Activity & goals
📌Total calories
📌Health status/ailments/genetic risk factors

 

 

 

 

 

So many asked about protein for kids… specifically 🤷‍♀️How much protein to feed teen and adult athletes?

It depends but it is important to start with a baseline:

📌25-30 g of protein for biological girls/meal
📌30-40 g of protein for biological boys/meal
📌10-15 g of protein at snacks for both teen girls and teen boys.

 

I recommend using the performance plate model to avoid worrying about counting calories as an athlete or busy adult. If you stick with your portions for weight management, muscle gain, or fat loss you’ll be set. Just remember that  ALL meals matter!!

Under eating and underfueling will not serve you.

 

 

 

 

 

 

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

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

Food Freedom Made Simple

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

Food Freedom Made Simple

A term you may see a lot of on social media lately is “food freedom”. This ideology, if you will, is combatting old practices of dieting and instead giving individuals the freedom to eat foods without having to eliminate certain food groups or the foods that they simply enjoy eating. Wendi and I share the same philosophy that all foods fit and we should never eliminate food groups as it puts us at risk for nutrient deficiencies. In this blog, I’ll discuss the meaning of “food freedom” and how to achieve it in 3 simple steps so that you can achieve freedom from food as well!

What does “food freedom” mean?

Food freedom can look different for everyone, however, I prefer to define it as the freedom to enjoy all foods without restriction. It means to have a healthy relationship with food without being stressed or guilty when indulging in the foods you love to eat. You’re eliminating the rules of dieting and embracing the joy that food brings to the table…no pun intended!

Is food freedom important?

I am guilty of trying a few diets and quick fixes in the past, but during each escapade, I always thought to myself, “Why must I eliminate foods that I really enjoy eating?” I first heard about food freedom in the midst of the pandemic when so many people were trying to improve their health and seeking out a new fad diet to help them achieve their goals quickly. I had friends who were following keto and carnivore diets and I would sit there asking them, “Well don’t you miss vegetables? Don’t you miss having a bowl of pasta?” and their response was always yes. 

I understand why people are driven to try these diets out; they see others through social media or by word of mouth who have had major successes. However, we must remember that everyone is made differently. What works for one individual will not necessarily work the same way for you. This is a hard thing to swallow because we as humans naturally want to see results quickly and will try just about anything to achieve that. But what if I told you that you can still work towards your goals, whether they be to lose weight or pack on muscle mass, by eating ALL of the foods you love? Would you believe me? Finding freedom from food can alleviate so much anxiety that surrounds many people when they eat. By achieving this, we can boost our self-esteem while gaining confidence that we can be in a healthy mental and physical state without restricting ourselves from the things we enjoy.

3 steps to achieve food freedom

  • Eliminate 1 thing… diet culture!

Yes, I am encouraging you to replace a bad habit with a good one, something NWW offers in “Learn It, Lose It, Live It”, an evidence-based group program to help you stop dieting and start living! It’s the mentality that we must be constantly dieting to achieve our goals. We face many advertisements for dieting on television, in magazines, and through social media, so I challenge you to take a step back. Unfollow accounts that are diet-specific, throw out the magazines promoting the latest fad diet and change the channel when you start receiving the subliminal messages that you must diet in order to be healthy. Diet culture doesn’t want you to know the real truth about what can make you healthy in a natural way (check out Wendi’s blog entitled Strategies the Diet Industry Does Not Want You to Know to learn more). This is the beginning of taking a step in the right direction! Enroll in LEARN IT, LIVE IT, LOSE IT GROUP PROGRAM to gain the confidence you deserve (NEXT GROUP BEGINS JULY 18TH)!

  • Fuel your body with intent

If you have been dieting for a while, your body is going to need some time to acclimate to eating more food. Registered dieticians Wendi and Sydney recommend 20-30g at each and 10-15g during snacks, depending on your goals. Consume whole grains and plenty of leafy, green vegetables to increase energy and fiber intake. Also, be sure to stay hydrated which helps with weight management and helps flush out waste. If you need ideas for easy, delicious recipes, check out our Recipes page on our website.

 

  • Get moving!

Find enjoyable movement. Exercise can look different for everyone. Maybe it’s engaging in team sports, lifting weights, hiking, tennis, or yoga. Resistance training has been proven to burn calories even during rest. The important thing is to be moving in a way that is fun for you! Try to exercise for at least 30 minutes a day, 5 days a week. Figure out what time of day you prefer to get your movement in and stick to a routine. It can help to have a friend join you and help with accountability. You can follow me on Instagram @lindsayd_nutrition to find a few workouts you can do at home or in the gym.

Hopefully this blog has given you some insight into the idea of food freedom and how to simply achieve it. It’s not going to be achieved overnight, because let’s be honest, diet culture practices were not achieved in a day either. Start small and work towards a new habit and goal as time goes on. If you need help finding freedom with food, book a FREE Discovery Call so that we can discuss your goals and develop a personalized plan for you. I look forward to hearing from you soon!

What to Eat Before Your XC Race or Half-Marathon?

fitness, Sports Nutrition, teen athlete, youth athlete

The race you have tomorrow has you thinking, what should I do tonight and tomorrow before?

Great question! However, it’s actually more important to be mindful of what you’re eating and drinking in the days leading up to race day.

What you eat the morning of race day should be practiced in advance. My clients and athletes learn through our coaching sessions that the meals and snacks consumed leading up to the event have a greater influence on performance than the meal on the day of.

You can’t expect to race at your best on the morning fuel along. You’ll have to plan ahead with balanced meals using my plate method. For additional ideas, check out my meal and snack guidance which also explains my “4-2-1” method. In the days leading up to your race prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.

You can’t race like a beast if you eat like a bird (additional snack ideas!

 

 

 

 

 

Example meal and snacks included on the days leading up to your race:

  • Whole-grain chicken wrap with beans, spinach, tomato, mashed avocado or hummus, and fruit
  • Greek yogurt fruit toast (see my recipe)
  • Oatmeal with yogurt, whole-grain muffin, and peanut butter with banana slices
  • Roasted sweet potato with lean ground turkey in a whole grain wrap with hummus and raspberries
  • Whole-grain crackers with carrot sticks, and hummus
  • Whole-grain rice bowl with grilled shrimp or 3 oz of salmon tossed in roasted broccoli with diced avocado and fresh fruit

Make sure you’re hydrating properly as well. Consume at least 16 oz of water every three to four hours for 48 to 72 hours prior to your race.

NO NEW FOODS ON RACE DAY! PRACTICE FOODS BEFOREHAND ! 😊

Two hours before your race consume carbohydrates paired with a little protein. You want to limit fat and fiber because of the digestion time required for fat and the distress from fiber that could occur during your run.

 

 

 

Performance Nutrition (1)

Breakfast Ideas to Consume 2 hours Pre-Race:

  • 1-2 rice cakes + ½ tbsp honey + ½ cup non-fat Greek yogurt
  • Kodiak Cakes muffin or oatmeal cup
  • Bagel + kiwi slices + string cheese
  • Gel or sports drink + grapes
  • Oatmeal + egg whites or non-fat milk
  • Watermelon, grapes, orange slices, or any fruit
  • 1-2 slices of toast + Greek yogurt
  • Cereal + non-fat milk
  • Overnight oats
  • 100 % fruit bar or dried fruit
  • Apple sauce packets or honey
  • Tart cherry juice or watermelon juice

You don’t want to eat too much for breakfast. Ideally, it would be better to eat a little bit more for dinner and an evening snack of maybe a power cup muffin the night before.  Most feel so excited for race day it is hard to eat anything. But you need feel.

Something is always better than nothing. Even if its just some toast, berries, honey packet, or tart cherry juice you need some carbohydrates before you take off! Studies at the University of Memphis Exercise and Sports Nutrition Laboratory confirm that honey is one of the most effective forms of carbohydrate to eat just before exercise.Honey performs similar to commerical energy gels because of the glucose in gels.

GOOD LUCK and don’t forget to have fun! See the full post on Instagram

What are the benefits of partnering with us to help you with your performance or recovery?

” I highly recommend Wendi! I was at a transitionary period with training & was not fueling or recovering properly. Wendi’s advice on eating more protein + kcal has helped my performance &energy levels. Her guidance is credible and so helpful. Thanks, Wendi!”
**You can support Sammie’s mission to improve mental health awareness by donating or sharing her message with others. More information found here.

 

 

Wendi Irlbeck, MS, RDN, LD, CISSN

is a registered dietitian nutritionist, and performance coach. We utilize evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. She is a former cross country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. Wendi provides virtual services including telehealth but is based in Nashville, TN.

 

You can also follow Wendi on Twitter, Facebook, and Instagram for more nutrition information. Service

Simple and Practical Weight Gain Tips for Athletes

Featured, Health, Sports Nutrition, teen athlete, youth athlete

“How can I/my kid gain weight? We have tried everything and can’t seem to get anywhere.” I get this question and concern daily from coaches and parents. Weight gain is really hard when athletes are young calorie-burning machines!

“BUT COACH I CAN’T GAIN WEIGHT? WATCH TO LEARN MORE”

 

 

As always my objective is to provide people with simple and practical tips to achieve their goals!

 “How to Gain Weight Tip List”

Test don’t guess! Start tracking what you’re eating to know how many calories you’re actually eating each day. Too often teen and college athletes are under-eating without knowing it. What is measured is well-managed. Download a free app to help with tracking calories, protein, fats, and carbs. You can’t gain weight if you’re not eating enough calories consistently to attain a calorie surplus. If you’re unwilling to track calories I recommend the plate method for weight gain. See our weight-gain performance plate here.

The mistake many make when trying to gain weight is not understanding fundamental portion sizes. Weight gain means half your plate comes from CHO and during weight loss, it would be 1/4 the plate (smaller portion = less kcal).

 

Too many teen athletes fail to consistently eat regular meals so this is a super easy place to start. (CLICK TO SEE THE FULL INSTAGRAM POST ON WEIGHT GAIN).

 

Eat breakfast consistently. Nutrients missed at breakfast are often not made up later in the day. Toast, eggs, and peanut butter paired with whole-fat chocolate milk are low-cost, high-calorie, and quality options.  Try Greek yogurt parfaits with oats, nut butter, and fruit. Avocado egg toast is also super easy and high-calorie. For more ideas check out my Grab and Go Breakfast Ideas 

 

Eat snacks every 2 hours that are high in calories. Set alarms on phones or create email reminders to snack every few hours. (Weight gain requires eating in a calorie surplus so EAT UP!)

Pack high-calorie snacks. Peanut butter banana bagel sandwiches, trail mix, grab-n-go core power protein drinks, smoothies to store in a Yeti at school, peanut butter oat energy bites, mason jar  protein oats 

Planning ahead by meal prepping on the weekend

    • Grill up a dozen chicken breasts and steaks for the week to cut and portion out
    • Prepare PB energy bites
    • Hard-boiled eggs
    • Grab n Go Whole-fat chocolate milk
    • Oatmeal mason jars
    • Loaded baked potato + cheese + broccoli with butter
    • Greek yogurt parfaits (whole-fat dairy)
    • See my weight gain snacks here!

Special considerations for eating more:

  • Sample Weight gain breakdown
  • Double up on protein servings when dining out (double meat)
  • Add beef jerky, string cheese,  nuts, seeds, nut butters,  avocado, butter, olive oil, cheese, and whole-fat sour cream/Greek yogurt when you’re able for more calories!
  • Sometimes eating a lot of calories can be challenging especially around training. I recommend smoothies. You can consume half in the morning and half in the evening or afternoon as tolerated. Smoothies are a great liquid vehicle for calories!  (oatmeal, peanut butter, whole-fat Greek yogurt, and whole-fat cow’s milk). See my Chunky Monkey Smoothie Recipe here
  • Recovery nutrition is key for muscle repair and growth. Prioritize a recovery snack or meal immediately post-training. Be sure to include both complex carbohydrates and protein.
  • Vary your protein throughout the day and be sure to power up with protein as part of your recovery snack to achieve a positive protein balance, promoting muscle growth and recovery. See my backpack portable options here! 

“But Wendi, what about nutrient timing?” Great point, please see my 4-2-1 guidance here. Too much fat or too much solid food in the stomach around training can blunt performance.

I emphasize a food-first approach but supplements help supplement the gaps in our nutrition. Supplements like creatine, whey protein, vitamin D, and casein can be helpful for athletes’ muscle recovery, lean mass maintenance, and muscle gain when properly used. Should youth athletes use creatine? Find out what the research says in my blog.

Include a bedtime snack !! Research has effectively demonstrated that consuming casein protein (found in milk and
dairy products) prior to sleep can increase muscle
protein synthesis and facilitate better recovery.

See my recommendations here.

 

SLEEP DEPRIVATION WILL BLUNT YOUR GAINS. SLEEP BETTER WITH THESE TIPS

How to simply start gaining weight:

  • Identify how much you’re eating. (track in an app or journal)
  • Add 300-500 kcal per day to your baseline intake. If you consume an added 500 kcal per day x 7 days a week you’re consuming 3,500 kcal equivilant to one pound.
  • Focus on doubing up on portions, adding in liquid kcal and staying consistent.
  • It won’t happen overnight. If you want to gain you’ve gotta eat!

SEE MY TWITTER ACCOUNT FOR PRACTICAL GUIDANCE! 500 KCAL EXAMPLE MEALS + SNACKS!

Aim for consuming 4,000-6,000 kcal per day if you’re an HS athlete and likely 6,000 + kcal for collegiate athletes. For individual recommendations contact me and let’s create a custom fueling plan that supports weight gain goals.

I have worked with both HS and college athletes for > 5 years now. I spent time at the University of Florida as a sports nutrition intern in 2015 working with football, men’s and women’s track, swim, soccer, baseball, lacrosse, and tennis. I also worked as a performance nutrition assistant at the University of Wisconsin-Stout during my graduate studies. I educated football, gymnastics, hockey, soccer, men’s and women’s basketball, and baseball on proper fueling from 2014 to 2016.  Both of these experiences were volunteer and I sought them out because I knew I wanted to help athletes as a future dietitian. These opportunities helped me understand what it takes to fuel an elite athlete with a small budget! Sleep for more gains..yes sleep impacts our ability to recover and synthesize muscle! Aim for 7-9 hours of sleep per night.

Many young athletes also skip breakfast and snacks so it’s more of a willingness than an ability problem with weight gain. If your young athlete won’t listen to you don’t worry you’re not alone! But they tend to listen to me, a former college athlete and total stranger :). I provide meal plans and performance nutrition guidance for picky eaters and those with food allergies/intolerances. (see my student-athlete nutrition coaching package)

 

 

In good faith, health, and wellness,

-Wendi A. Irlbeck, MS, RDN, LD, CISSN