6 Holiday Eating Tips for Athletes and Adults!

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 barspumpkin 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

What to Eat the Night Before a Game?

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!

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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 TwitterFacebook, and Instagram for more nutrition information. Service

7 Simple Tips for Staying Hydrated

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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 TwitterFacebook, and Instagram for more nutrition information. Service

Macronutrients 101

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 TwitterFacebook, and Instagram for more nutrition information. Service

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

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 TwitterFacebook, and Instagram for more nutrition information. Service

Simple and Practical Weight Gain Tips for Athletes

“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

Nutrient Timing for Athletes: What to Eat and When to Eat it!

 

Practice how you want to perform….(Learn through graphics)

When I played sports in high school and college my coaches would always say, “you perform as you practice.” There’s a lot of wisdom with that! I ran cross country in high school but also played softball. I actually went on to play college softball and wish I would have known then what I know now.

 

Fueling competition day!

Experiment with your eating schedule on a practice day so you can identify the best strategy to give you energy and peak performance! This is applicable to coaches, parents, and athletes of all ages! What we eat directly affects how we perform. Use my “4-2-1” eating schedule with some of these meal ideas to try out for your own fueling plan WITH PICTURES!!

 

 

👇 NWW’s🍉rule of👍 : “4-2-1 method”

 


What are some ideas during half-time, between quarters or periods?

 


What are some other meals and snack ideas??

Breakfast ideas (how to create a breakfast habit)

  • Premier protein shake + apple
  • 2 Eggs, spinach, tomatoes, blueberries, whole-grain toast/oatmeal
  • Fruit smoothie with Fair life milk, Greek yogurt, chia, spinach
  • Kodiak Cakes waffle, English muffin, pancakes + hard-boiled egg
  • Greek yogurt parfait + fruit, with oatmeal
  • Oatmeal cup, string cheese, fruit
  • Strawberries, peanut butter toast + Core power protein drink/Orgain protein drink

Smart snack ideas

  • Hard-boiled eggs + whole-grain toast with banana slices
  • String cheese with pepper sticks and hummus
  • Greek yogurt with fruit
  • Beef jerky with cucumbers or apple
  • 2 oz. Deli turkey slices with a pear
  • Protein bar (Quest protein bars, Pure Protein, One Bar, Kirkland protein bar, RX bar)

 

 


Lunch and dinner ideas

  • 4-5 oz. 99% Ground turkey, baked sweet potato, 1 cup roasted vegetables + avocado slices
  • Grilled steak, steamed brown rice (1 cup or 1-2 fists), ~ 1 cup roasted vegetables
  • Baked salmon, quinoa (1 cup or 1-2 fists), spinach side salad, ¾ cup pineapple
  • Oatmeal (1-2 cups), toppings of choice (nuts, dried fruit, flax, Fair life milk, cinnamon), fruit salad (1 cup), 4 oz.
  • Egg omelet or frittata with veggies (spinach, onions/mushrooms, sweet potatoes/potatoes in omelet/frittata or on the side), side of melons (1 cup), or berries
  • Greek yogurt w/ oats & berries (try plain Greek and add almond butter)
  • Taco bowl with tofu, spices, corn, lettuce, spinach, peppers, and brown rice

There’s no such thing as magic meals. You must eat and fuel properly in the days leading up to competition and this blog provides a surplus of ideas for athletes to experiment with. Use this additional flow summarizing 4-2-1 TM.

 

 

 

 

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

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

Nutrition Tips for Reducing Muscle Soreness

Nutrition tips that heal and promote muscle 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, and 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

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. 

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, and muscle growth, reduce time to recovery between back-to-back training sessions, increase overall performance, and decrease the risk of injuries, as well as fight 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 supporting 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, or Greek yogurt parfait, or pair it 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, 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 Nasvhille, TN, 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 schedule 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