We teach high school and college athletes how to eat for health and fuel performance. We specialize in helping athletes gain lean mass the right way and dial in their nutrition around games and training with custom plans. individuals that want to improve their athletic performance, energy, mood, health, and overall quality of life.
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.
Click here to learn more about the night before the competition, pre-workout fueling along with nutrient timing. I also address hydration and other key aspects of fueling both track & field as well as XC in previous posts.
Recovery nutrition can also be understood using the NWW rule of thumb and I outline recovery nutrition in a video as well as listed out below.
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 onTwitter, Facebook, and Instagramfor 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
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!
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!
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.
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!
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,
Iron is a mineral that the body needs to grow and develop. Iron helps make healthy red blood cells that transport oxygen throughout the body. Iron is critical for normal immune function. Iron is the structural component of hundreds of essential molecules. Iron assists antioxidant enzymes.
Iron deficiency is the number one nutritional deficiency in the United States. According to the National Health and Nutrition Examination Survey (NHANES) II. iron deficiency occurs in approximately 11% of women,1-2% of all adults, and in approximately 12.5% of athletes.
It is the No. 1 cause of anemia in athletes. Iron deficiency rates (with or without anemia) in athletes range from 20-50% in women and 4-50% in men.
Iron deficiency anemia occurs when the body does not have enough healthy red blood cells due to a lack of iron in the body.
Two forms of dietary iron
Heme iron is better absorbed than nonheme iron; the absorption of nonheme iron is enhanced by vitamin C.
National dietary surveys indicate that iron is under-consumed by adolescent and premenopausal females.
Iron recommendations vary between adults and teens
What causes iron deficiency
Iron losses occur from blood loss in the gastrointestinal (GI) tract, microscopic losses in urine, hemolysis of red blood cells (RBC) breakdown, menstrual cycle, sweat loss, and intense exercise.
Non-steroidal anti-inflammatories (NSAIDs) like ibuprofen, Advil, and naproxen deplete iron and folate. Frequent use of medications with GI side effects such as aspirin and non-steroidal anti-inflammatories like ibuprofen or naproxen can cause or worsen iron deficiency.
Physical activity particularly high intensity and endurance types increase iron losses by as much as 70% when compared to sedentary populations. Athletes lose more iron due to heavy sweating as well as increased blood loss in the urine and GI tract.
Causes range from a variety of health issues to simply overtraining or even lack sleep. Any athlete that experiences a decrease in training or performance coupled with symptoms should seek out their primary care doctor for further testing and analysis.
Signs and symptoms of low iron
Weakness, fatigue, decreased physical endurance, feeling hot or cold, diminished immune response, alterations in energy levels, cognitive performance, and overall behavior. Iron deficiency is not the only cause of these common symptoms.
Food sources
Iron in meat, fish, and eggs is easily absorbed by the body but the iron in plant sources is attached to phytates that bind iron in foods.
Following a plant-based diet and limiting animal iron sources can be a challenge. As a practitioner, I meet the client where they are at but do share that consuming animal protein will offer greater iron to support their health and performance goals.
Guidance on increasing iron as a plant-based athlete
Pair leafy greens (bok choy, kale, spinach) with a source of vitamin c (broccoli, strawberries, bell peppers, and kiwi) –This can increase the absorption by up to 67%! (3)
Cooking food in cast iron or stainless steel cookware also aids in iron absorption (cook all veggies and protein in the cast iron skillet)
Eat more beans, lentils, edamame, baked potatoes, and Iron-fortified oatmeal (higher sources of iron).
Lima beans
Red beans
Kidney beans
Drink tea or coffee separately from an iron-containing meal or snacks. Caffeine inhibits iron absorption.
Additional ways to combine vitamin C-rich foods with beans
Drain a can of pineapple cubes and add them to canned baked beans
Toss cooked black beans with shredded cabbage in your favorite coleslaw recipe
Sauté red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
Add any type of cooked beans to a spinach or kale salad with pineapple or fruit
Add fatty fish into your diet 1x/week (3 oz of salmon) or oysters (also a rich source of iron)!!
Blend up leafy greens and fruits rich in vitamin C with your smoothies (you can even add beans – I promise it is a neutral taste)
Eat more lean red meat, chicken, seafood, beans, lentils, edamame, baked potatoes, and Iron-fortified oatmeal (higher sources of iron).
Sauté red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
In a skillet prepare steak, spinach, or collard greens paired with berries (best way to increase iron)
When young athletes or adults we start with simple guidance to help increase iron
Set meal goals: 4 oz of flank steak 2-3 x/week paired with leafy greens
Snack idea: A side of roasted chickpeas paired with pineapple
Snack idea 2: A 1/2 cup of mixed berries paired with fortified oatmeal
Before taking an iron supplement to correct an iron deficiency you should contact your physician and work with a dietitian to raise iron levels properly. It is best to work closely with a dietitian to ensure you or your young athlete is getting the proper amount if iron to avoid health and performance consequences. We have worked with hundreds of teen athletes and plant-based adults that have struggled with low iron. We can help you too! Contact us for student-athlete coaching or for a virtual presentation for your sports team.
In good faith, health, and athletic performance,
Wendi Irlbeck, MS,RDN,LD,CISSN
Citations and resources to learn more:
National Health and Nutrition Examination Survey (NHANES) II.
Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American journal of clinical nutrition, 91(5), 1461S–1467S. https://doi.org/10.3945/ajcn.2010.28674F
Goldstein, J. L., Chan, F. K., Lanas, A., Wilcox, C. M., Peura, D., Sands, G. H., Berger, M. F., Nguyen, H., & Scheiman, J. M. (2011). Hemoglobin decreases in NSAID users over time: an analysis of two large outcome trials. Alimentary pharmacology & therapeutics, 34(7), 808–816. https://doi.org/10.1111/j.1365-2036.2011.04790.x
Hallberg, L., & Hulthén, L. (2000). Prediction of dietary iron absorption: an algorithm for calculating absorption and bioavailability of dietary iron. The American journal of clinical nutrition, 71(5), 1147–1160. https://doi.org/10.1093/ajcn/71.5.1147
Koehler, et al. Iron status in elite young athletes: gender-dependent influences of diet and exercise. Eur J. Appl Physiology, 2011.
CREATINE MONOHYDRATE IS SAFE, EFFECTIVE, AND BENEFICIAL FOR TEEN ATHLETES. Read on to learn more…
17-year-old, Jenkins comes strutting out of the weight room after he just crushed a workout living his strongest, healthiest, and injury-free life. While walking out of the weight room Jenkins is using Nutrition with Wendi’s recommended “25-50-30 rule” and is downing a shaker bottle with chocolate milk and creatine paired with a banana. Jenkins is a smart kid and has focused on proper sleep, hydration, eating well, and managing his stress while training hard.
But of course, many make comments like, “You know that powder he is mixing in there is steroids right? Click here to listen to my constant statement on creatine. One of my parent’s friends said his coach has been encouraging the use of anabolic steroids for years!” YIKES RIGHT??
Ever heard this crazy misinformation before? Yes, me too. It has spread like wildfire. It is even more gut-wrenching when it’s spread by doctors, trainers, health care professionals, influencers, or random people on the internet that know very little about science, sports performance, or even what creatine is. Insert facepalm. Good news! I am here to dispel those myths and provide the science to help combat the misinformation that is so toxic.
Creatine is one of the most effective ergogenic aids for adult athletes and is safe.
But what about youth athletes? I have had several high school coaches and concerned parents of youth athletes ask me questions like, “Is creatine safe for my kids? Should my female athletes be using creatine?” In almost every conversation, my first response is, “It depends.” Just like any other question I get, nutrition-, health-, fitness- or performance-related, it should be individualized.
Creatine, however, is beneficial to all populations according to the science outlined in this article. As a registered dietitian, I strongly promote a “food first” and back-to-basics philosophy. For more information on healthy eating and performance nutrition, see a previous blog here.
I empower anyone working with youth athletes to use the guidance in this article when considering “to supplement with creatine or not.”
CREATINE IS SAFE TO SUPPLEMENT AT ANY AGE GIVEN IT IS THIRD-PARTY TESTED!! Yes, any age! Creatine and Infants – According to researchers, hypoxic ventilatory depression in mice and muscle fatigue in adult humans are improved by creatine supplementation (CS). No side effects were seen with creatine supplementation (equal to a 13.6-gram daily dose in a 150 lb person) (8).
I would still like for all to focus on food first but creatine won’t hurt you it would only help you! It’s amazing how people will feed their kids and themselves with junk food but creatine is off-limits because some doctor who doesn’t understand the mechanism of action said, “no it is a steroid?”.
Blasphemy.. please read and digest all of this data and my points to understand that creatine is safe, effective, and beneficial at any age for any sport male or female!
Creatine Monohydrate 101:
95% of creatine is found in skeletal muscle
The human body needs 1-3 g per day
Most creatine in the diet comes from animal products like meat, fish, & poultry
Creatine is a naturally occurring compound formed by three amino acids, making it a tripeptide (tri- meaning three) of the amino acids L-glycine, L-arginine, and L-methionine. Creatine is assembled in a two-step process that occurs in the kidneys and liver.
Creatine can be consumed via dietary sources, which include foods like eggs, milk, tuna, salmon, herring, cod, shrimp, beef, and pork.
Creatine improves numerous factors including strength, power, sprint ability, muscular endurance, resistance to fatigue, muscle mass, recovery, cognition, and rate of muscle growth. Creatine is one of the most widely studied, proven performance enhancers available that also offers clinical benefits (4).
How does creatine work?
Creatine deposits high-energy phosphate groups in the form of phosphocreatine. This is given to adenosine diphosphate (ADP), regenerating it to adenosine triphosphate (ATP), the sole energy carrier in the human body, which can be called “energy currency” for cells to carry out their functions. For example, during conditions of short-term, high-energy demand activities (<30 seconds) with limited recovery time, ATP runs out quickly, which illustrates the importance of creatine stored in muscles in the form of creatine phosphate. This is explained here.
Since creatine phosphate restores ATP, it gives muscle cells the ability to produce greater energy. The greater creatine stores you have, the greater energy your muscle cells can yield during high-intensity exercise, thus leading to increased exercise performance. Even though the most well-documented and primary benefit is higher energy production, this mechanism also supports muscle gain and strength increases, as explained here.
Despite creatine being widely tested since the early 1900s with significant data supporting its effectiveness, it is widely misunderstood by many trainers, coaches, athletes, and concerned parents of high school athletes. Yes, it is 2021 and people still think creatine monohydrate is a steroid due to misinformation generated across social media and the general population (4).
Disregard the false, outlandish, disproven claims. I am referencing the silly fallacies like, “creatine will make you fat,” “creatine will cause liver, kidney, or bone injury,” “creatine will dehydrate you,” or my personal favorite, “creatine is a steroid that will also lead to baldness.” I know. What a bunch of nonsense. I addressed these fallacies in a previous blog, Creatine Not Just for Men or Muscle. Please go check it out if you are a female because creatine can help you improve your lean mass and lose that fat.
Antonio et al. published a phenomenal paper outlining the common questions and misconceptions regarding creatine use available for open access here (1). I highly recommend you read it and share it with anyone who may have creatine confusion disorder. I made that up, but you get my point. Creatine monohydrate is beneficial for many things beyond performance, which is not my opinion but sc!
Potential ergogenic benefits of creatine supplementation in adults (4):
Greater training tolerance
Increased sprint performance
Increased work performed during sets of maximal effort
Increased lean mass & strength adaptations during physical training
Enhanced glycogen synthesis
Increased work capacity
Enhanced recovery
Increased anaerobic threshold
If you’re interested in my opinion as a dietitian and performance practitioner working with several athletes I highly recommend creatine. Creatine is like the Swiss Army knife of supplements! It can do so many things!
There is robust evidence to support the effectiveness of creatine in the adult population. Among children and adolescents, there is mounting evidence to support the therapeutic benefits of creatine supplementation as well as clinical and exercise performance. Available studies in the adolescent population involving high-intensity exercise training indicate performance benefits as well as no reported side effects (1,2).
In relation to performance, the International Society of Sports Nutrition (ISSN) has concluded that creatine monohydrate is the most effective ergogenic supplement available to athletes in terms of increasing high-intensity exercise and supporting lean body mass during training. The ISSN has also concluded CM is safe. (4).
Does creatine work in young athletes?
Regardless of the limited data on the teen population, creatine is likely safe, beneficial, and well-tolerated among youth athletes as evidenced by the available data (2).
Creatine supplementation improved time performance and strength in highly competitive swimmers (2,3).
Should my teen athletes be supplementing with creatine? As young as infancy..yes but 10-12 YO has been pretty standard for young athletes training at a high level.
As always, food first, but creatine can be a safe and effective regimen for young athletes who meet the following criteria (1,5):
Consuming a well-balanced diet
Consuming a diet with a greater emphasis on plant proteins like soy and pea which do not provide creatine like animal proteins
Involved in high-intensity training, and competitive sports which include:
Track
Swimming
Lacrosse
Ice Hockey
American Football
Volleyball
Field Hockey
Basketball
Soccer
Tennis
Olympic Weightlifting
Rugby
Combat Sports (MMA, wrestling, boxing, etc.)
It is always best practice that athletes of any age fully educate themselves by consulting with a registered dietitian nutritionist, certified sports nutritionist, exercise physiologist, or sports-focused physician before the use of any supplement. Similarly, any products used should be NSF International Certified for Sport to reduce the risk of consuming any harmful or contaminated products. Supplements are regulated but not as heavily regulated as pharmaceuticals. Please see the reasons to use NSF Certified for Sport products in a previous blog.
“The USADA recommends that athletes use only dietary supplements that have been certified by a third-party program that tests for substances prohibited in sport. The USADA is responsible for anti-doping education and testing for athletes in the U.S. Olympic and Paralympic Movements as well as the UFC.”
Therefore, all supplements used should be third-party tested for safety, purity, and compliance. For the sake of convenience and safety, you and your athlete can download the NSF Certified Sport app.
I preach food first, nutrient periodization, quality rest, good sleep hygiene, hydration, and appropriate training, all of which can be better enhanced using creatine monohydrate (CM). Based on the strongest science and studies, CM is the recommended form. CM is used in the studies. Therefore, it should be used in practice as well. I discussed the other forms in my guest appearance on Muscles and Management.
When to use creatine?
Science suggests creatine is most effective immediately post-workout when paired with protein and carbohydrates (7). Creatine consumed immediately post-resistance training is superior to pre-workout in terms of body composition and strength (7). The recommended dose is 3-5 g of creatine per day. Creatine can be used at any time of day. Creatine is safe and effective on rest days from exercise as well as training days. (Click here to follow on Instagram)
While CM is best paired with a carbohydrate-rich source (like oatmeal, whole-grain bread, rice, fruit, smoothies, or yogurt) to draw it into muscle cells, it can also be added to water or other beverages.
A saturated cell is a happy cell! This supports recovery and muscle repair following resistance training.
Most creatine supplements are in powder form and must be used in warm water to support the dissolving process. CM will dissolve slowly in cold water and often ends up in the bottom of a shaker bottle, which won’t do any good if it doesn’t make it into your mouth! Creapure is a great brand to use and offers more explanation on dosing. Check it out here! No, I do not have a partnership or any affiliation with Creapure. I just want to share that they make a great product.
My female youth soccer players have integrated CM post-training with their tart cherry juice and chocolate milk. I have taken time to discuss the safety, use, and benefits with my youth athlete’s parents, coaches, and even their PE teachers. I have 50% of my youth athletes supplementing with CM. CM is always a conversation we have after we wrap up their 6-week Nutrition with Wendi Coaching Program.
Do I need to load using creatine?
No, you do not need to “creatine load”. In fact, many studies use a typical creatine dose of 5-10 g daily or smaller doses like the standard 2-3 g.
However, if you desire to do a loading phase, it would look something like 20-25 g for 5-7 days followed by a maintenance phase of 5 g daily for 4 weeks, 2 weeks off, and then repeat. I do not have any of my athletes do this cycling as it is unnecessary. See the ISSN’s Position Stand for more on this (4).
Studies support the benefits of CM supplementation regardless of the dose. However, that does not mean more is better. If you are a vegetarian and new to using CM, you would benefit from saturating the muscles with CM, leading to an acute increase in strength and body weight via water retention. However, please refer to the experts and those I respect most in the field like Dr. Darren Candow, Dr. Tim N. Ziegenfuss, Dr. Scott Forbes, Dr. Jose Anotonio, Dr. Rich Krider, Dr. Eric Rawson, and others who can further provide the research they have been doing for the last few decades.
Please see another podcast in which I had the opportunity to speak about creatine in the youth population via the Big Time Strength podcast.
Closing thoughts
There is robust literature to support the beneficial effects creatine has on body composition, physical performance, injury prevention, recovery, brain health, and clinical use. Currently, there have not been any negative effects associated with the use of CM in both the adolescent or adult populations. Adolescent athletes under the age of 18, and even children as young as infants, can safely consume CM.
There is zero evidence to suggest CM supplementation would cause harm, dehydration, cramping, or any other outlandish claims that have been disproven by Antonio et al., 2021, and others. Not incorporating a CM supplement would be a disservice to your athletes or even yourself!
Key takeaways:
Anyone looking to improve their health of any age or activity level can safely consume 3-5 g of creatine monohydrate immediately post-workout paired with a carbohydrate.
By supplementing with creatine monohydrate immediately following training, you’re able to support muscle growth and recovery, injury prevention, and overall health.
Yes, creatine is safe to consume if you are a teen athlete. Yes, you should use creatine monohydrate.
No, creatine is not a steroid. No, creatine will not cause baldness. No, creatine will not dehydrate you. No, creatine will not cause cramps. No, creatine will not decrease your bone mineral density.
If you have a beating pulse, then creatine monohydrate is for you!
Sports physicians, athletic trainers, coaches, performance nutritionists, and others working with youth athletes should provide the best guidance to teen athletes based on the available science to support their principal interests. Kids are going to be using supplements like energy drinks and pre-workouts, which contain dangerous amounts of caffeine. I would rather we provide education on the safety and use of creatine, which is not dangerous but beneficial. I would like to see more people using creatine given the ergogenic benefits and no reported adverse effects. Creatine monohydrate is a safe, effective, and inexpensive way to support health and physical performance! Please don’t let, “Joe Public” from accounting or “Susie Quinn,” on Instagram OR THE doctor’s OFFICE tell you any different.
In good faith, fitness, health, and athletic performance,
Coach Wendi
Wendi Irlbeck, MS, RDN, 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 internationally.
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References
Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w
Grindstaff PD, Kreider R, Bishop R, Wilson M, Wood L, Alexander C, et al. Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers. Int J Sport Nutr. (1997) 7:330–46.
Ostojic SM. Creatine supplementation in young soccer players. Int J Sport Nutr Exerc Metab. 2004 Feb;14(1):95-103. doi: 10.1123/ijsnem.14.1.95. PMID: 15129933.
Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Safety of creatine supplementation in active adolescents and youth: A Brief Review. Front Nutr. 2018;5:115. Published 2018 Nov 28. doi:10.3389/fnut.2018.00115
Ostojic SM. Creatine supplementation in young soccer players. Int J Sport Nutr Exerc Metab. 2004 Feb;14(1):95-103. doi: 10.1123/ijsnem.14.1.95. PMID: 15129933
Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013 Aug 6;10:36. doi: 10.1186/1550-2783-10-36. PMID: 23919405; PMCID: PMC3750511.
Bohnhorst B, Geuting T, Peter CS, Dordelmann M, Wilken B, Poets CF. Randomized, controlled trial of oral creatine supplementation (not effective) for apnea of prematurity. Pediatrics 2004;113 (4):e303-7.
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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.
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:
Team Meal Recommendations:
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…
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!
5. Choose one dessert, 
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.
Signs and symptoms of low iron
Guidance on increasing iron as a plant-based athlete
Sauté red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
17-year-old, Jenkins comes strutting out of the weight room after he just crushed a workout living his strongest, healthiest, and injury-free life. While walking out of the weight room Jenkins is using Nutrition with Wendi’s recommended 
Ever heard this crazy misinformation before? Yes, me too. It has spread like wildfire. It is even more gut-wrenching when it’s spread by doctors, trainers, health care professionals, influencers, or random people on the internet that know very little about science, sports performance, or even what creatine is. Insert facepalm. Good news! I am here to dispel those myths and provide the science to help combat the misinformation that is so toxic.
Potential ergogenic benefits of creatine supplementation in adults (4):
Check out a 
Science suggests creatine is most effective immediately post-workout when paired with protein and carbohydrates (7). Creatine consumed immediately post-resistance training is superior to pre-workout in terms of body composition and strength (7). The recommended dose is 3-5 g of creatine per day. Creatine can be used at any time of day. Creatine is safe and effective on rest days from exercise as well as training days. 
No, you do not need to “creatine load”. In fact, many studies use a typical creatine dose of 5-10 g daily or smaller doses like the standard 2-3 g. 
Key takeaways:
