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).
Choose a small amount of protein + fruit before and after rehab sessions.
Do not stop eating for fear of putting on weight. Consume plenty of protein and produce at meals and snacks to ensure you are getting in enough calories to promote healing and recovery. (WORK WITH A RD to manage your kcal intake).
Prioritize protein that is rich in leucine, low-fat Greek yogurt, fish, poultry, beef, steak, eggs, low-fat dairy/full-fat dairy.
Consume foods rich in omega-3 fatty acids that reduce inflammation and swelling while speeding up recovery.
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 Twitter, Facebook, and Instagramfor more nutrition information. Service
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.
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.
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).
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!
Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.
What can hiring a sports nutritionist offer your program? Learn more here.
Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information.
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.
For every pound of body weight lost during training consume 16-24 oz. of fluid. Quick fact, the average person’s sweat rate is also between 25- 40 oz per hour. This translates into ½ a gallon of sweat in a 90-min training session leaving the body at a huge loss for essential electrolytes like sodium, potassium, and magnesium which are key for muscle function according to the National Athletic Trainers Association Position Statement: Fluid Replacement for Physically Active.
Refuel: Post-training, carbohydrates are needed to restore glycogen paired with protein to repair muscle damage that occurred during training. The goal of refueling is to promote both muscle repair and muscle protein synthesis.
The American College of Sports Medicine recommends 1.2 to 2.0 g of protein per kilogram of body weight per day for athletes, depending on the type of training.
Refilling your glycogen stores as an athlete should be a priority, especially when completing back-to-back training sessions.
Why prioritize refueling?
By immediately consuming a high-quality protein paired with a carbohydrate post-training you can enhance muscle gain, muscle growth, reduce time to recovery between back-to-back training sessions, increase overall performance, and decrease the risk of injuries, as well as fighting off on-set fatigue. Are you refueling a two-a-day? Build a plate that supports both training and recovery demands!
A post-training meal is key to support recovery and training.Consume 25-40 grams of protein paired with 50-100 grams of carbohydrates within 30 minutes of activity for reducing muscle breakdown and supporting training adaptations. More information on recovery nutrition here.
Soft reminder with regard to protein intake: WE USE WHAT WE NEED according to the ISSN Position Stand on Protein and Exercise . We use what we need. This means for many athletes can benefit from consuming closer to the 40g post-training due to limited protein intake at other meals or the quality of the protein. But at the least follow my “25-50-30 rule”
Smart supplements
Creatine is one of the most widely investigated supplements with proven ergogenic benefits along with recovery from intense training. Creatine paired with a carbohydrate immediately post-resistance training is superior to pre-workout in terms of body composition and strength. Creatine is insulin-mediated so it requires a carbohydrate. Use creatine in your chocolate milk, Greek yogurt parfait, or pair with a protein banana shake. For guidance on supplementing with creatine monohydrate see my previous blog here.
8 oz. of tart cherry juice following exercise can help reduce inflammation, muscle soreness and can even aid in reducing upper respiratory tract symptoms all of which contribute to minimizing the risk of injury, according to a study published in theJournal of theInternational Society of Sports Nutrition.
Low-fat chocolate milk has also been proven an effective refueling choice offering electrolytes, carbohydrates, 8 grams of high-quality protein, and the scientifically proven 3:1 ratio for recovery.
Wishing you blessings of health, wellness, and optimal performance,
Wendi Irlbeck, MS, RDN, CISSN
Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.
What can hiring a sports nutritionist offer your program? Learn more here. Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information. Service
Back to the basics! There is no magic meal or diet that will “win games”. If you want to be a better athlete listen up. Consume 3-4 high-quality meals with 2 to 3 snacks in between to support health and optimal performance. Discourage from trying new foods on game day or more intense training days when training duration and load are greater. A post-training meal is key to support recovery and training. Simplify the science and empower your athletes to follow the “25-50-30 rule”.
addition to two to three snacks for better focus academically, mentally, and physically. Not skipping meals and fueling up can help increase performance, strength, performance adaptations, decrease the risk of injuries, and on-set fatigue. More on building a high-performance plate can be assessed here.
Nutrient timing 101 Nutrient timing can Consume 25 grams of protein paired with 50 grams of carbohydrates within 30 minutes of activity for reducing muscle breakdown and supporting training adaptations. More information on recovery nutrition here.
Don’t skip breakfast
Nutrients and calories missed at breakfast by teens are unlikely to be made up for later in the day. Grab-and-go options; hard boiled-egg and fruit, string cheese, banana, Greek yogurt parfait, whole-grain oats, berries, or a whole-grain turkey bagel sandwich. More breakfast ideas to share with young athletes can be foundhere.
A second breakfast can satisfy energy needs during high-volume and intense training phases or for weight gain. For example, incorporating chocolate milk, peanut butter sandwich, nuts, and seeds with string cheese can help increase calories and nutrition. For additional guidance on fueling your athletes check out this article on practical tips to fueling young athletes as a strength coach.
Hydration is one of the most undervalued performance enhancers available. Water is vital to peak performance. A rule of thumb I encourage is 1 ounce of water per pound of body weight per day. Invest in a good water bottle for your teen athlete to keep on hand. For every pound lost during training, the athlete should replace it with 16-24 oz. of fluid.
A bedtime snack containing 15-20 grams of protein and 30 grams of carbohydrates for restful sleep and growing lean muscle tissue during the night. Cottage cheese, milk, and yogurt are rich in slow-digesting protein. Pair an 8 oz. serving of cottage cheese with sliced bananas for a high-protein, high-magnesium bedtime snack. Magnesium helps relax muscles and lowers brain temperature to regulate hormones.
Eat the Rainbow. Fruits and veggies contain quality nutrients needed for optimal growth and development. The more pigment and color in an athlete’s diet the healthier the immune system they will have that will fight off the risk of infection, illness, and support long-term health.
Whole meals first supplement second. Supplements are meant to satisfy small gaps in nutrition and to avoid nutrient deficiencies. Good nutritional habits must be established first. For additional guidance to ensure your athletes are meeting their protein and carbohydrate needs check out this article. No supplement can replace whole foods.
In good health and wellness,
Wendi Irlbeck, MS, RDN, CISSN
Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.
What can hiring a sports nutritionist offer your program? Learn more here.
Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information. Service
Research shows that even just 150 minutes/week of physical activity for adults can not only treat chronic conditions like cancer, type II diabetes, and heart disease but can also help prevent them according to the American College of Sports Medicine.
All adults should complete 150-300 minutes of moderate-intensity or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity per week according to the World Health Organization (1).
Your gym may not be open, but you can still get a great workout at home using simple household items to add resistance or weights if you have them.
Some simple tips for exercising:
Use gallon milk or water jugs can work as weights to do lunges or over-heard presses.
Take the stairs whenever possible and be sure to park a further distance to gain extra steps from your office or destination.
Canned goods in your pantry can work to do shoulder presses, lateral and front raises, or even just hold them walking up and down your stairs.
Bodyweight exercises including push-ups, squats, lunges, planks, and other yoga exercises
Aquire weights from a local gym, Facebook Marketplace or online
Take a walk outside every day and find hills to serve as an incline to raise your heart rate
Subscribe to a coach, yoga studio, or online platform for bodyweight exercises to stay on track
The goal is to remain active and move as often as possible. The dangers of physical inactivity can take a toll on your health in as little as two weeks according to a McMaster University study. The researchers found that reducing daily steps to less than 1,500 – comparable to those who are housebound during the pandemic for just two weeks can reduce an older person’s insulin sensitivity by as much as 1/3. Additionally, those who are 65 or older lost as much as four percent of their leg muscle.
Mindfulness
There is this real illusion that we cannot control anything right now. This is not true, it may feel that way, but you are 100% in control of your ability to walk, stretch, eat well, drink fluids and practice mindfulness in the presence of God. God is in control, but you must show up and be willing to allow Jesus to protect you and bless you. That means we cannot lay in bed or sit on the couch expecting God to make us money or pay our bills. You must be a good steward of His Kingdom. Mindfulness creates a pause, allowing us to experience optimism and true gratitude when we do not have the ability to change the situation. What we can do is choose to remain calm and focus on what we can control. Mindfulness is a practice and the more you practice the better you get at being connected to yourself and most importantly peace of mind. Remember, God is in control, but we must choose to remain calm.
Meditation
Research published in the Journal of Neuroscience has indicated that 30-minutes of meditation can improve any depression symptoms which include anxiety and chronic pain (2). Some simple ways to practice mindfulness is to take a moment or two to pause each day in complete silence. Lie down, close your eyes, and put your hands on your belly. Focus on being present and work on keeping your mind quiet. Bring awareness to how you are feeling.
Another great way to meditate is to journal and write down your emotions. Being more self-aware will also help you make healthier choices in times of stress. The pandemic has left us tired, fatigued, and confined to our homes which many have mistaken for hunger.
Pray, journal, complete yoga, or stretch each morning thinking about all the blessings and gratitude you have for just simply being alive. I like to wake up each morning and have a small pep talk with God. I express my sincere gratitude for His blessings but also express my objectives and concerns for potential challenges the day may bring. As a Christian God can help guide you and keep you calm during the many storms.
Nutrition
Consuming a healthy diet is essential during all phases of life, but even more so now during COVID-19. Be sure to eat plenty of colorful fruits and vegetables at each meal along with quality protein sources. Many may feel stressed and turn to comfort foods during this time but these high sugars, caffeinated, and alcohol will increase anxiety, stress, and even worsen mental health (3).
I talk about many ways to eat a well-balanced diet and remain healthy during quarantine in a previous blog found here.
Do your best to pick out your favorite fruits and veggies at the grocery store. I always work with my clients on building a colorful and balanced plate at each dining session. A byproduct of eating nutrient-dense foods is that your brain is satisfied and naturally you will crave less junk food. If you are feeling stress, try reaching for a Greek yogurt parfait with peanut butter and berries. Try some dark chocolate with banana sliced paired with peanut butter.
What we eat directly affects our immune function. The 8 key nutrients to focus on for healthy immune function are vitamin C, E, A, D, folic acid, iron, selenium, zinc, and protein (3) All of which you can attain through eating whole foods and balanced meals. A few key immune-supporting foods include:
Red bell peppers
Broccoli
Garlic
Ginger
Leafy greens
Lean meats
Carrots
Berries
Citrus fruits
Greek yogurt
Nuts and seeds
Avocado and olive oil
Right now, is not the time to turn to a detox, fad diet, or a famous influencer who lacks credibility for nutritional guidance. If you want to clean up your diet and make healthier choices consult with an expert such as Registered Dietitian. If you’re desiring to eat well, learn proper portions, and meal plan please sign up for a Service on my website. For additional tips on staying healthy this holiday season please check out a previous blog found here.
A healthy mind is a healthy body. Focus on what you can control during these difficult times. Keep your eyes on Jesus and the cross. This too shall pass.
In good health and wellness,
Wendi Irlbeck, MS, RDN
References:
Al-Ansari SS, Biddle S, et al World Health Organization 2020 guidelines on physical activity and sedentary behavior British Journal of Sports Medicine 2020;54:1451-1462.
Masana, M. F., Tyrovolas, S., Kolia, N., Chrysohoou, C., Skoumas, J., Haro, J. M., Tousoulis, D., Papageorgiou, C., Pitsavos, C., & Panagiotakos, D. B. (2019). Dietary Patterns and Their Association with Anxiety Symptoms among Older Adults: The ATTICA Study. Nutrients, 11(6), 1250. https://doi.org/10.3390/nu11061250
Catherine E. Kerr, Matthew D. Sacchet, Sara W. Lazar, Christopher I. Moore, Stephanie R. Jones. Mindfulness starts with the body: somatosensory attention and top-down modulation of cortical alpha rhythms in mindfulness meditation. Frontiers in Human Neuroscience, 2013; 7 DOI: 10.3389/fnhum.2013.00012
Maggini, S., Pierre, A., & Calder, P. C. (2018). Immune function and micronutrient requirements Change over the life course. Nutrients, 10(10), 1531. https://doi.org/10.3390/nu10101531
Are you looking for the perfect gift for your friends, colleagues, or loved ones? Well then look no further! Purchase a gift certificate for nutrition services provided by Wendi Irlbeck, Registered Dietitian Nutrition, and Healthy Lifestyle Coach!
This is the ideal gift for:
-Parent or sibling who wants to lose weight, regain control of their health, or simply just learn how to prepare healthy meals in the kitchen!
-A boss, co-worker, or someone in your community who many desire more energy and accountability in making healthier choices!
-A partner, friend, or family member who may desire to learn more about grocery shopping and meal prep.
-A young athlete who needs help learning more about nutrition to be a stronger and healthier athlete!
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Personalized one-on-one consultations and personalized plans and educational opportunities designed to help each and every client achieve their goals and best self!
Contact Wendi through email, wendi@nutritionwithwendi.com to inquiry more details on purchasing the gift of health for your loved ones, friends, community members, or colleagues this holiday season!
Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information.
Or sign up to work with Wendi from any of her services .
It seems like everyone is on a diet these days. In fact, many have spent their entire lives trying to lose weight and are chronically dieting. According to the CDC nearly one-half of adults have tried to lose weight within the last 12 months. So, what gives? If everyone is dieting why are we also facing obesity and weight gain across the world? According to the CDC the prevalence of obesity in 2018 was 42.4%. Does that surprise you? How can this be? Let’s look at another shocking statistic. The weight loss industry grew at an estimated 4.1% in 2018, from $69.8 billion to a whopping $72.7 billion. The market is now forecasting growth of 2.6% annually through 2023 according to the Food Research & Action Center .
So, why are facing rising obesity numbers? Why are so many dieting yet not being successful? What if products, programs and organizations do not want you to lose weight? What if they are not giving you the right information to make the best choices for a sustainable diet? The diet industry is full of myths, misinformation and premium trash guidance. People are often instructed to do all sorts of expensive, reckless, restrictive, fear driven and crazy things that lack merit, evidence and efficacy. However, there are several effective strategies that are evidence based when it comes to living a healthier lifestyle and shedding those pounds for good. I am going to share them with you today. Something I work closely on with my weight loss clients is basic, fundamental habits for life-long health that are sustainable. Remember, if our methods are not sustainable our results won’t be. It is time to get back to the basics, with healthy habits.
1.Consume whole eggs for breakfast
Eating whole eggs, yes, the yolk included has a surplus of health benefits which also include weight loss and weight management. Studies have illustrated that eggs can help decrease the number of calories consumed in the next 36 hours as well as lose greater weight and body fat (1). Another more recent study found that after consuming eggs for breakfast, overweight and obese subjects had a lower energy intake in comparison to eating cereal for breakfast (2).
If you do not love eggs, that is totally okay! The takeaway is that a high-quality source of protein and healthy fat for breakfast will more than likely keep you satisfied, help with calorie control, reduce cravings and feel more energized than the traditional breakfast cereal or grain.
Great quick & nutrient dense breakfast option (Avocado, egg scramble with spinach, Greek yogurt, berries and peanut butter).
Follow Wendi on Twitter and Instagram for meal planning ideas and guidance!
2.Learn and exercise portion control
Being aware and mindful of appropriate portions of protein, fat, carbohydrates and even refined sugars is key for eating less to create a calorie deficit to lose weight. Counting calories isn’t fun and can be quite tedious so learning appropriate serving sizes of the main food groups is the best way to be successful whether you are out to eat, on-the-go, at home, or at a birthday party. I work with many to understand the value of their portions and how it affects their choices and even sleep later.
A simple guide for each meal:
Healthy fats: 1 tbsp. (thumb as a serving size)- oils, butter, avocado, cheese, nuts, seed oils
High-quality protein: 3-4 oz. (deck of cards as a serving size) – fish, chicken, lean beef, turkey, tofu, beans, dairy and pulses
Vegetables and fruits: 1 cup or half of the plate
Whole-grains: ¼ of the plate- whole grains, 1/3 cup of oatmeal
Context is key as always, those that are more active, athletes or require greater energy needs due to infections, wound healing or other situations where more energy is needed such as oncology. You can’t manage what you don’t track so it is important to be mindful of portions and in many cases keeping a food diary, taking photos of your meals or tracking in an app to help you lose weight (3).
You are more likely to choose a healthier food if you’re aware of how many calories are in something. For example, measuring your serving of peanut butter. Many assume they are consuming the serving size but in fact they are doubling it. 2 tbsp. of most peanut butters are 190 kcal, imagine if you are consuming 4 tbsp. in a sitting and doing that every day, every week of every month for a year. This equates into an additional 190 kcal/day which can lead to 1,330 kcal unaccounted for at the end of the week. Weight-gain is inevitable if you are consuming more calories than you are burning. 3,500 kcal are equivalent to one pound and this could easily be the case for many without being aware of portions
3. Always keep a cooler in your car along with healthy snacks to fill it with
Having nutrient dense foods available and accessible can help prevent you from eating something lower in nutrition and higher calorie should you become hungry. As you have learned, protein is important for increasing satiety and can help manage your weight.
Some great options to keep on hand include:
Beef jerky
Hard boiled eggs with carrot sticks
Turkey roll-up wraps in spinach
Peanut butter and celery sticks
Cheese slices and green pepper slices
Sliced bell peppers and hummus
Cottage cheese with banana slices
Berry spinach protein shake
Apple with to-go nut butter
Protein bars
Greek yogurt parfait with berries in a to-go container or mason jar
4. Combine resistance training and aerobic exercise
One of the biggest myths out there is that lifting weights makes you “big” or bulky. Studies have shown that resistance training increases your calories burnt at rest (resting energy expenditure), supports lean mass and when combined with aerobic exercise is an effect fat loss strategy (4, 5). Resistance exercise is critical for building healthy strong muscles and bones as well as decreasing your risk for disease later. Resistance training also increases muscle growth when combined with appropriate protein intake. Another study involving 40 post-menopausal women were able to decrease their body fat combining resistance training and a higher-protein diet (6).
The research supporting resistance training and aerobic exercise provides great motivation to get moving! If you’re interested in engaging in activity or ramping up your exercise regimen for the first time be sure to work with a qualified fitness expert who holds a credible certification or has experience as a fitness professional to develop you a plan. Please contact me directly for guidance on a fitness program!
Also, please look at one of my power lifting clients, Molly who dropped > 30 lbs. through proper diet, aerobic and strength training. Her great progress photo is shown. Molly worked daily on creating healthy habits, consistency with her protein intake and managing portion control. Her physical transformation is inspiring, but her mental and spiritual growth is second to none!
5. Follow a high-protein diet
According to the American Heart Association, adults trying to lose weight and maintain weight loss should eat no more than 30% of total daily calories from fat and less than 7 percent from saturated fat. Currently, the recommended Dietary Allowance (RDA) for protein is a measly 0.8 grams per kilogram of body weight. The RDA refers to the amount of a nutrient you need to meet your basic nutritional requirements. Many confuse the RDA and how to make recommendations to their patients, client and athletes. The RDA is really the minimum amount you need to keep from getting sick, not the actual amount you should consume each day. For example, an average adult should consume roughly 25-30 grams of protein per meal, according to Protein Summit 2.0. Furthermore, research by the Protein Summit 2.0 indicated that 1.0 -1.2 grams per kilogram of body weight per day is beneficial for healthy metabolic function.
I have written about the low RDA for protein and why more is needed to sustain muscle and health in a previous blog published on my website, here . Growing research has indicated following a high-protein diet can help people lose weight, improve body composition, build lean mass, increase satiety and help maintain a calorie deficit over time to further support weight loss maintenance.
By eating more protein, 25-30 grams per meal can help reduce hunger, suppress appetite which can help decrease undesired snacking leading to a calorie deficit. When trying to lose weight it would be beneficial to replace excess carbohydrate choices with high-quality protein snacks like Greek yogurt, string cheese, hard boiled eggs, beef jerky, turkey slices or even protein shake. Research is mixed on the precise figures, but the available research has supported protein has a much higher thermic effect compared to carbohydrates (20-30%) and (5-10%) respectively (7).
Lastly, consuming a casein rich food before bed can also help support muscle growth, recovery, appetite suppression, weight loss and weight management. Casein is the main protein in milk products, and it is considered a “slow digesting” protein. Not to be confused with whey protein isolate which is a fast digesting protein that should be consumed around training sessions and can serve as meal replacement during times of calorie restriction (8). Since casein protein is slow release it can reduce the rate of digestion and support fat loss. Not only does more protein help increase satiety and energy expenditure but it can also help with appetite suppression in the later hours. A study found that taking casein before bed resulted in 25% higher satiety levels the following day (9). Greater satiety will yield greater results when it comes to weight loss.
Ever notice you tend to move less, have limited motivation to do much beyond your daily work tasks, eat more unhealthy foods that are high in sugar or even calories when you do not sleep well? If you’re feeling sleepy at work, you grab another cup of coffee and the cookies in the pantry hoping for a “burst of energy” but actually makes you feel even more tired. You then later skip your usual walk breaks and even the workout you had planned to do. If this is you, you are not alone. Sleep debt is like a high interest rate credit care that if it continues to accumulate you will not be able to pay it off and you crash.
Think you can catch up on sleep lost and it will not affect you or your weight? Think again, a study examined moderate sleep restriction on body weight, body composition and metabolic factors in individuals following a caloric restricted diet. The study found that one hour of sleep restriction on five nights per week led to decreased proportion of fat mass loss despite restricting calories (11).
Insufficient sleep derails your weight loss efforts in many ways. Leptin is the hormone that controls your appetite, and when you are sleep deprived you have less leptin. A surplus of grehlin plus little leptin is a fast track or weight gain. A 2010 study found increased hunger, a shift in energy use, less calories expired and less weight loss in participants who slept 5.5 hours (10).
It’s more than safe to say there is a connection between sleep and weight. Strive for 7 or more hours each night to support good energy levels, metabolism, food and activity choices and overall health. The industry will say, “sleep is for the weak” just take this pill, but you know now know differently.
7. More water, especially before meals
Many are very aware how important water is for health, wellness, weight loss and appetite control yet it is commonly touted that you shouldn’t consume water before meals. A study found that drinking 500 mL of water 30 minutes before each meal combined with a calorie-controlled diet led to greater weight loss in overweight and obese middle-aged adults (12).
Water is essential for nutrient and oxygen transportation, lubricating joints, regulating body temperature, protecting organs and tissues, dissolving minerals and nutrients to make them accessible to your body and helping the liver flush waste products (13).
Work to increase your water intake upon waking by having a 8-20 oz. water bottle by your bed.
Strive to consume 16 oz. before meals.
20 – 24 oz. of water between meals
10 oz. before bed to support good digestion
Increased water intake is associated with better weight control and weight management (13). So drink up!
Bottom line:
We need to stop relying on poor information given out by celebrities, influencers who lack credibility. Instead of spending money on pills, powders, challenges and false promises invest in your daily habits. Get more sleep, drink more water, learn portion control, eat balanced meals and stop giving up on yourself. Take control of your habits and implement the strategies in this article that the diet industry doesn’t want you to know. Sustainable weight loss is about controlling your appetite and consuming more protein and getting rest is a simple way to do it! The secret is out, and it is not the next celebrity cleanse. Your habits should support the future you are trying to create. If you are ready to stop saying “day one” or “one day” contact me, and let’s work together to create a plan for success!
In good health,
Wendi Irlbeck, MS, RDN
Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi works remotely and currently operates as a traveling dietitian. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website .
Follow Wendi on Twitter and Instagram for nutrition, health and fitness inspiration.
Resources:
(1)Vander Wal, J. S., Gupta, A., Khosla, P., & Dhurandhar, N. V. (2008). Egg breakfast enhances weight loss. International journal of obesity (2005), 32(10), 1545–1551. https://doi.org/10.1038/ijo.2008.130
(2)B Keogh, J., & M Clifton, P. (2020). Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults-A Crossover Study. International journal of environmental research and public health, 17(15), 5583. https://doi.org/10.3390/ijerph17155583
(3). Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: a systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92–102. https://doi.org/10.1016/j.jada.2010.10.008
(4) Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC public health, 12, 704. https://doi.org/10.1186/1471-2458-12-704
(5)Hunter, G. R., Byrne, N. M., Sirikul, B., Fernández, J. R., Zuckerman, P. A., Darnell, B. E., & Gower, B. A. (2008). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring, Md.), 16(5), 1045–1051. https://doi.org/10.1038/oby.2008.38
(6) Miller, T., Mull, S., Aragon, A. A., Krieger, J., & Schoenfeld, B. J. (2018). Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. International journal of sport nutrition and exercise metabolism, 28(1), 46–54. https://d6 oi.org/10.1123/ijsnem.2017-0221
(8) Kinsey, A. W., Cappadona, S. R., Panton, L. B., Allman, B. R., Contreras, R. J., Hickner, R. C., & Ormsbee, M. J. (2016). The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men. Nutrients, 8(8), 452. https://doi.org/10.3390/nu8080452
(9) Ananda Hochstenbach-Waelen, Margriet AB Veldhorst, Arie G Nieuwenhuizen, Margriet S Westerterp-Plantenga, Klaas R Westerterp, Comparison of 2 diets with either 25% or 10% of energy as casein on energy expenditure, substrate balance, and appetite profile, The American Journal of Clinical Nutrition, Volume 89, Issue 3, March 2009, Pages 831–838, https://doi.org/10.3945/ajcn.2008.26917
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(12) Handbook of Non Drug Intervention (HANDI) Project Team (2013). Pre-meal water consumption for weight loss. Australian family physician, 42(7), 478.
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It’s 45-min before your lift and you’re starving but nervous about what to eat? Maybe you’ve had too busy of a day, small lunch or inadequate breakfast? Sound familiar? Successful athletes plan by consuming a well-balanced meal approximately 1-2 hours before training.
Physical activity demands a large volume of blood to be pumped to working muscles and tissue. It is important not to consume too large of a meal too close to activity to ensure blood flow is going to working muscles like your legs for running and not your stomach for digestion. It sounds so simple, right? You also want to limit gastrointestinal (GI) complications which result from eating too close to training. Eat well before your workout to ensure adequate digestion time for available fuel as well as oxygen-rich blood to be pumped to working muscles. But what if you eat too many hours in advance and now you’re hungry? “What do I eat before my work-out?” is probably one of the most prominent questions I receive as a performance dietitian. It is also one of the most heavily searched topics on google.
Both young and old athletes may feel too scared to eat so they go to a training session, run or workout with-out any fuel which leads to poor performance and increased risk of injury. Some athletes express they have an “iron-clad stomach” and can eat literally anything and go train. This is not typically the case and some foods are more optimal than others to consume around a training session. For that reason, it is best to have a meal containing some protein and carbohydrates before your workout.
When considering pre-workout foods, remember that poorly planned meals, liquids, and snacks can disrupt the quality of your workout or training session. Depending upon the intensity and duration of the training session most athletes and recreationally active people are encouraged to consume roughly 200-300 kcal approximately 30-60 min before your workout. The meal should consist of some carbohydrates and protein. The foods chosen should be easily digestible and with a limit of fat and even fiber due to digestion time.
7 Pre-workout meals to beat the fatigue and keep you energized
Whole-grain bagel with powdered peanut butter and honey
Powdered peanut butter has less fat (fat is key to limit around training sessions). A whole-grain bagel will provide a large number of carbohydrates along with honey providing quick sugar to help with muscle, brain, and nerve function before a heavier training load day or longer endurance. Many young athletes under fuel so this would be a great way to get in a good amount of carbohydrates in a short period of time.
Apple slices with Greek yogurt and dried cranberries
Quick sugar and a little bit of fiber from some apple paired with the protein from the Greek yogurt is a recipe for muscle-building success. Dried cranberries can be a great addition for additional sugar without the fiber to disrupt digestion for readily available fuel for muscle contraction. A delicious grab-and-go pre-training meal to meet your needs.
Protein oats (whole-grain)
Oats are a great source of complex carbohydrates for the slower release of glucose. This means great things for your energy to remain stable and constant during longer and higher intensity workouts. Oats are also rich in vitamin B, which helps convert carbs into energy. Mix non-fat or low-fat Greek yogurt with blueberries, oats, chia seeds, 1 Tbsp. almond butter and an optional 0.5 scoop of whey protein powder for a substantial amount of protein, nutrients, and calories to sustain longer training and conditioning sessions.
Protein fruit smoothie
Fruit contains a surplus of nutrients but most importantly, fruit contains simple sugars that are easy to digest. Glucose is the body’s desired fuel substrate for fueling high-intensity training sessions as well as giving young athletes the carbs to thrive. Mix one cup of berries with 1/3 cup whole grain oats, 4 oz of milk, and 2 oz of Greek yogurt for a delicious smoothie. For additional protein add a high-quality whey protein. Recipes are available on my website here.
Greek yogurt parfait with mixed berries and whole grain oats
This is a game-crushing combo. The fruit is loaded with antioxidants for healthy immune function but also carbohydrates to support energy while providing quick fuel for your workout. The protein in the Greek yogurt will also help with the muscle breakdown and repair process through-out the training session
Two hard-boiled eggs paired with banana and kiwi slices
Eggs contain high-quality protein, choline for neurotransmitter production assisting in proper brain cognition and the yolks are an excellent source of omega-3s. Slice the hard-boiled egg and pair it with kiwi and banana for some carbohydrate to fuel your training!
Grapes and string cheese
Grapes or watermelon are high in water content as well as quick sugar to fuel an upcoming training session for someone with a nervous stomach before a race. Grapes digest quickly and tend to be well tolerated. String cheese is a great pairing to help provide some protein but not too much to power the training session and prevent muscle protein breakdown.
What you eat before your training session does not have to be complex. Keep the foods simple and focus on the fundamentals of eating for health and fueling for performance. There is no magic meal that can make for a special training session. Training sessions are a great time to experiment for game day. Never try new foods on game day, it is best to try them out and assess tolerance on practice or training days. A rule of thumb for all that wish to be better athletes and healthier humans is to focus on proper meals each day, each week, each month, and each year. There are no magic meals, what works for one may not work for another. For more sports nutrition and health information check out my previous blogs available on my website.
In good health and performance,
Wendi Irlbeck, MS, RDN
Wendi Irlbeck, MS, RDN, is a registered dietitian, nutritionist, and fitness coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi works remotely and currently operates as a traveling dietitian. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. Wendi is available for one-on-one coaching and public speaking inquiries here .
High School Boys Basketball Team, Detroit Michigan
If you’re a high school athlete, you’ve probably gone to an early morning practice, school, training session, or game without eating “breakfast”. Learn how you’re hindering your performance. Or, if you work with young athletes, are a high school athlete, or a parent of the one you know what crazy mornings look like these days. Many are so worried about checking their phone in the am they are wasting precious minutes that could be allocated to breakfast. Case and point, if you have time to grab your phone, scroll through social in the morning then you have time to grab something nutritious to fuel your day. That’s right, young athletes need to eat breakfast and the excuse “I don’t have time” or “I’m not hungry” is not acceptable. Time for some tough love here. Way too many teens are staying up past midnight snacking and not getting quality sleep which disrupts the circadian clock, hunger hormones like ghrelin and leptin leading to “appetite disruptions”. This is quite common because high-calorie, low-nutrient choices like Cheetos , candies, and snack foods were consumed at 1 am while playing Minecraft.
“Time” the biggest barrier in skipping breakfast
According to a study, parents identified time as the greatest barrier to breakfast consumption. To overcome this barrier, we must utilize our down-time outside of morning hours and throughout the week to prepare grab and go-options. This article will help decrease the concern parents also have about the healthfulness of some traditional breakfasts. I will provide some simple, high-nutrient options for that first meal of the day!
Breakfast, what is it? According to Merriam-Webister, breakfast is the first meal of the day, especially when taken in the morning. While most health professionals, doctors, and dietitians will say breakfast is the most important meal of the day. The reason breakfast, the first meal of the day I.e. breaking the fast is considered incredibly important is since we wake up dehydrated and need to fuel both our muscle and brain for the day. The first meal we put into our bodies sets the tone for our neurotransmitters that day. Research has indicated nutrients and calories missed at breakfast by teens are unlikely to be made up for later in the day. Studies also illustrate breakfast eaters tend to have higher school attendance, score higher on standardized tests, greater on-time attendance, and fewer hunger-induced stomach pains in the morning. Additionally, recent studies illustrate the benefits of breakfast. To the parents out there reading this, you should front-load your calories. What does that mean? Well, it would be helpful for weight management and long-term health to consume a higher amount of nutrients at breakfast than at dinner according to a 2020 article published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.
As the day progresses and schedules intensify there is left time to eat and fuel. If you’re new to my work, then please refer back to my where I break down the difference between eating and fueling. In fact, archive People first an athlete second will always be my approach. We eat for health first and fuel for performance second. Fundamental carbohydrate and protein information for young athletes can be found here . If you are a strength coach then check out this article as I have written it specifically for you.
Eating and fueling upon fasting while we are rested is key for supporting growth, development, and maturation. Then factor in practices, training, and conditioning? It’s a recipe for injury, blunted maturation, stress fractures, and consequences for long-term health if we skip meals. In my opinion, breakfast is not the most important meal of the day. That is right, nor is “lunch” or “dinner”. As a Registered Dietitian Nutritionist and performance dietitian I educate and coach on the philosophy that ALL MEALS MATTER! A great resource on building a high-performance plate can be viewed here. One meal is not more important than another. I also reference pre-training and post-training nutrition in this statement. Many young athletes are so worried about that post-competition meal being perfect but fail to at consistently well at all the other meals leading up to the event. How you eat at each meal will produce much better results for growth and recovery than one meal. #EattheRainbow
All meals matter explained
When I present at coaches, clinics, and conferences I reference “breakfast” but quickly identify that I call breakfast as meal one. I do not use traditional meal patterns like most. Why you may ask? Well, for starters I like to teach my athletes that all meals matter. Not one meal over another, and I also clear up the confusion that there’s some special “pre-game” or “pre-training” meal that will bolster an athlete’s performance. The fact of the matter is that the meals consumed leading up to that training session are what win games and lead to a stellar training session. Consistently eating well over time translates into successful practices, games and ultimately championships won.
Ask any successful coach who has had a string of winning seasons, he/she understands it’s all about the fundamentals carried out day in and day out. Championship teams are not strung together after a few weeks of camp. It takes time, commitment, planning, and strategy. Furthermore, high-school and adult athletes need more than the three normal meals (breakfast, lunch, and dinner) a non-athlete would consume. Athletes need more calories and that requires more frequent feedings with a higher volume of calories. Young athletes also need to get in plenty of colorful fruits and veggies. Unsure of how to incorporate them? Check out one of my recent articles, 7 Ways to Get More Veggies into your Young Athlete’s Diet published at Simplifaster .
Nutrition with Wendi Coaching Hack
When counseling my young athletes and recreationally active adults we go over the benefits consume four-five meals per day. When we go over their nutrition I ask, what was meal one? Referring to “breakfast” as meal one also helps young athletes feel like eating something before, they leave the house is realistic. Breakfast is often affiliated with a “sit down and eat approach”. Most young athletes and even adults do not have time to sit down and eat something and feel overwhelmed with a lack of planning or time in the morning. So, for a young growing, and developing athlete meal one is a grab-n-go option of a protein, fiber + carbohydrate. Ideally, the meal would be planned out in advance to ensure it is available to grab on the way out. Control your controllable habits, planning meals in advance for a schedule you know you have come up with is controllable. Simple grab-and-go breakfasts include hard-boiled egg and fruit, string cheese and banana, yogurt parfait and whole-grain granola, whole-grain toast with nut butter, turkey breakfast sandwich, and berries and oatmeal.
My top five premium fuel meal one options
Eggs, one of the most nutrient-dense, convenient, and inexpensive foods available. Eggs are rich in choline which helps support neurotransmitter production for cognition. 6-8 grams of high-quality protein and contain all essential amino acids for muscle mass, bone health, and promoting satiety. also contain lutein and zeaxanthin which are antioxidants that support eye health. Eggs are considered one of the most nutritious foods available containing several vitamins, minerals, and folate. Egg scramble, hard-boiled, or even a fried egg sandwich!
2. Greek Yogurt, another nutrient-rich option that is convenient, delicious, and nourishing for all ages. Greek yogurt is high in protein, reduces appetite, contains beneficial pro-biotics for healthy gut function along with calcium and vitamin D. Greek yogurt also contains electrolytes and carbohydrates to support brain and muscle contraction. I build several yogurt parfaits and keep them in the fridge for busy days. See video on my Facebook page on building the ultimate parfait or posts for inspiration!
Bone Health Hack
Calcium can only reach its full bone-growth potential in the presence of adequate vitamin D. Vitamin D helps absorb calcium. Recommendations for calcium and vitamin D vary. A great way to attain adequate calcium and vitamin D is to consume dairy products such as cheese, yogurt, milk, and fortified beverages. Bonus: A yogurt parfait with mixed berries can be a great pre-exercise snack roughly 45-60 min before training. A yogurt parfait offers key carbohydrates and high-quality protein to fuel exercise.
Whole-grains Oatmeal or Overnight Oats, a great way to attain some high-quality calories for optimal focus in the classroom and on the field. Oatmeal is a great swap for those breakfast cereal lovers, oatmeal contains more fiber, less sugar and promotes satiety along with an abundance of B-vitamins. Oats are also rich in antioxidants which help reduce exercise-induced inflammation and support heart health. Keep in mind 1 cup of oatmeal contains scant protein, 6-8 g to be exact. This is why it is important to incorporate some sort of protein option like Greek yogurt, string cheese, hard-boiled egg, milk, whey protein powder, or a high-protein nut butter like RX nut butter, 100% peanut butter, and almond butter Please check out my website for some ideas on overnight oats or view this great recipe via the Academy of Nutrition and Dietetics.
Whole-grain toast, wrap, waffle, or even PANCAKES! That is right, whole-grain pancakes can be a great sit-down option, grab-n-go, or even snack later in the week. You can prepare them in bulk and wrap the leftovers in tinfoil. I have a great recipe here for you to try or Nuts’-n-More. Use discount code 143NWW for 15% off your next order. View the high-protein coconut pancake recipe here!
High-protein fruit smoothie, quick and convenient way to consume high-quality protein, carbohydrates, fruits, and liquids on the go. You can even add Greek yogurt, chia seeds, flax, or other omega-3 fatty fats to help support health, digestion and reduce exercise-induced inflammation. Be sure to include NSF approved whey protein powder or cow’s milk for ample high-quality protein. Put together protein powder, chia seeds, fruits/veggies in a gallon freezer bag and place in the freezer to be used in the morning to save time. Add milk, ice and you’re set.
Simple ways to overcome the time barrier with simple meals:
Establish a morning routine
Utilize breakfast at school (if available)Wake up 15-min sooner
Prepare foods for meal one ahead of time
Dozen hard-boiled eggs for the week
Hard-boiled egg, spinach & chicken
Smoothie freezer bags ready to go
Overnight oats in mason jars for the week
Turkey cheese sausage bagel wrapped in tinfoil
Grab-and-go chocolate or white milk
Bananas, apples, pears, and other perishable fruit on hand
String cheese and portioned out nuts
Whole-grain pita with turkey, egg, and cheese
Egg scramble muffin tins baked ahead of time
Wendi’s Egg-cellent Eggbake recipe which can be portioned out (Click here )
Greek yogurt parfaits in mason jars or Tupperware container
Please follow me on Twitter for other quick and healthy nutritional strategies
Mixing it all together
We eat for health first and fuel for athletic performance second). Baring in mind that not every young athlete will always be an athlete. We must learn healthy habits early on which begin with meal one. As always, we need to get back to the basics. To be a champion you must be willing to execute healthy habits consistently to be successful. What are you willing to do today that will help you be better tomorrow? Plan to start your day with the intent of what you plan to accomplish which hopefully upon reading this article is meal one. If the pandemic is still overwhelming you please refer back to a previous blog I wrote on staying healthy during the quarantine found here .
Still, feeling a little hungry for more information on nutrition and even training? Check out an article I co-authored with Erica Suter available here. In the article, I provide a weekly sample menu for young athletes and Erica provides a sample week of strength and conditioning. I highly recommend Erica to anyone out there who works with young female athletes or is a young female athlete. Erica’s knowledge is next to none and she is someone I respect with significance in our field as a role model to both young men and women of all ages.
“Nutrition is a secret weapon! It can make a good athlete great or a great athlete good, the choice is up to you!” (Sm)
In Good Health and Performance,
Wendi Irlbeck, MS, RDN
Wendi Irlbeck, MS, RDN is a registered dietitian nutritionist, health & fitness coach, and former college athlete. Wendi utilizes evidence-based science to create nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing oninjury prevention. Wendi partners with parents, sports performance staff, special needs and recreational athletes, and organizations to eat and fuel for success. Wendi specializes in sports nutrition serving elite youth athletes as well as collegiate athletes teaching them the importance of getting back to the basics. She is a former sports dietitian for the Dairy Council of Michigan, is an adjunct instructor in Kinesiology, Health, and Wellness Division at Lansing Community College in Lansing, Michigan. She earned both her B.S. and M.S. at the University of Wisconsin-Stout and has spent time learning from several professionals in the field along with an internship at the University of Florida. Wendi also works with the general population to build healthier habits and improve body composition. Wendi is based in East Lansing, Michigan with her own nutrition consulting business.Follow Wendi on Twitter and Instagram and book a consultation to become a nutritional client HERE.
More than one-third of U.S. adults have obesity, which is defined as having a BMI > 30. According to the World Health Organization, obesity has nearly tripled worldwide since 1975. In 2016, > 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese. A staggering 38 million children under the age of 5 were overweight or obese in 2019. Most of the world’s population live in countries were overweight and obesity kills more people than underweight. Do I have your attention yet? If not, did you know that 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese. Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016. All the aforementioned facts are per the WHO . Obesity is preventable. We need to wake up and do better, not just for ourselves but the next generations to come. The COVID-19 pandemic has forever changed our lives and we must revisit our lifestyle choices in honor of health and disease prevention.
This article will highlight the association of obesity and Covid-19. First and foremost, for adults, the WHO defines overweight as BMI > or equal to 25; and obesity is a BMI > 30. BMI provides a rough measurement tool to correspond fatness in different individuals. It is not the best indicator of health as it is a population-level measure which is the same for both sexes and all ages and adults. BMI does not tell us bio-metrics, energy levels, sleep, relationship with food and other areas that predict health. However, it does provide a common way to classify
overweight or obesity in adults. BMI is defined as a person’s weight in kilograms divided by the square of his or her height in meters (kg/m2).
Causes of Obesity
Imbalance of calories from physical inactivity or surplus of calories consumed chronically over time
Family history and genetics
Medications: Some anti-seizure medications, antidepressants, steroids and beta blockers can lead to undesirable weight gain
Environment: Surrounding yourself with friends and family who may be overweight making poor food and beverage choices can lead to greater risk of obesity
Too little sleep which can increase appetite and desire to consume low nutrient foods
Why is obesity a risk factor for Covid-19?
Obesity is considered a large risk factor for risk of severe COVID-19 because of the respiratory dysfunction. Those with obesity have a greater likely hood of experiencing restricted airways, decreased lung volumes, and weaker respiratory muscles which are an essential defense against COVID-19. Such factors make an individual more susceptible to pneumonia, and experience additional cardiac stress. Furthermore, obesity is also linked with diabetes, heart disease, and kidney disease, which overall increase the risk of developing pneumonia. Other ailments like hypertension, hyperlipidemia, and pre-diabetes enhance the susceptibility to infection.
The current science:
Data from 383 patients showed that having obesity was associated with a 142% higher risk of developing severe pneumonia associated with COVID-19.
A larger study of over 4,000 patients with COVID-19 in New York City found that severe obesity was a major risk factor for hospitalization, second only to age.
Analysis of critically ill COVID-19 patients in Seattle found that 85% of patients with obesity required mechanical ventilation, compared to 64% of patients without the condition. Moreover, 62% of the patients with obesity died of COVID-19, compared with 36% of those without obesity.
Limitation: Study only assessed 24 patients, all of whom were critically ill, making it difficult to draw attention to the conclusions from the data.
• Another analysis of 124 patients in Lille, France, found that patients with obesity were more likely to require invasive mechanical ventilation.
Collectively this evidence suggest that obesity may be a significant risk factor for COVID-19. Dr. Norbert Stefan, of the German Center for Diabetes Research stated that “obesity may put people infected with Covid-19 at more severe risk and possibly risk of death.” Many of the recent articles published in the last 2 months regarding comorbidities and the association with COVID-19 did not produce data surrounding body composition or metabolic health. The gap in data warrants further research to investigate how body composition, waist circumference, and blood glucose levels play a role in contraction and recovery from the virus, specifically metabolic syndrome.
Metabolic syndrome is a serious health condition that affects roughly 23 percent of adults and increases their risk of cardiovascular disease, type 2 diabetes, stroke and diseases related to fatty buildups in arterial walls according to the American Heart Association. The overall underlying cause of metabolic syndrome includes being overweight, obese, inactivity along with other genetic factors associated with aging.
However, given the limited studies there is not sufficient evidence to definitively say that those with obesity at higher risk for more severe COVID-19. The limited literature does suggest a connection and we can note that obesity is indeed a risk factor for worse outcomes in regard to health. Research does support the notion that those who are obese tend to experience more severe forms of infections according to a publication in the International Journal of Obesity .
Strategies to Overcome Obesity: Tips for a Healthier Tomorrow
Now that we are aware of the connection obesity has with disease and infection let’s talk about practical strategies and tips to improve body composition and overall health! First and foremost, obesity prevention begins at a young age. It’s important to help young growing adolescents maintain a healthy weight without a focus on the scale.
Obesity prevention for children
Help your toddlers learn appropriate portion sizes. The American Academy of Pediatrics states children from the ages of 1 to 3, every inch of height should equate to approximately 40 calories. As children age you can teach them what appropriate portion sizes look like.
Eat healthy foods as a family and create a healthy experience with eating at the table with no distractions like tablets, computes, phones and other games.
Encourage eating slowly and eating only when hungry. Eating out of boredom can lead to excess calorie consumption. If you find yourself eating out of boredom be sure to have healthy snacks like fresh cut fruits and veggies available to snack on.
Limit unhealthy foods that lack nutrients in the household. If it ends up in your cart at the store, it will end up in your mouth and eventually your tummy. Stock the fridge and pantry with healthy foods, and limit low nutrient foods as a “treat” that is not consumed daily.
Establish a healthy sleep routine and focus on managing stress. Those that tend to sleep more heave a healthier weight and crave less unhealthy foods that are often low in nutrition. Higher stress is also associated with weight gain due to poor coping mechanisms.
Incorporate regular physical activity which includes at least 60 minutes per day. A byproduct of being more active is less time in front of the screen.
Obesity prevention for adults
It is no secret obesity prevention tips are the same for losing or maintaining a healthy weight. Consuming a healthy diet, sufficient sleep and participating in regular physical activity can help prevent obesity.
Consume plenty of healthy fats. A study published in the Nutrition Journal illustrated that intake of healthy fats, such as polyunsaturated fats, can attenuate cholesterol levels and decrease obesity risk.
Eat regular meals on a schedule. Eat a proper breakfast, lunch and dinner that has appropriate portion sizes. Make half your plate fruits and vegetables. Adults should consume five to nine servings of fruits and veggies each day.
Fruits and veggies are low in calories, high in nutrients, water and full of dietary fiber that supports satiety. Research shows dietary fiber plays a key role in maintaining a healthy weight. A 2019 trial published in Journal of Nutrition found that dietary fiber intake promotes weight loss and dietary adherence in adults with overweight or obesity consuming a calorie-restricted diet.
Consume less processed and high sugar foods. According to a study published in the American Journal of Clinical Nutrition, processed and ultra-processed foods are linked to increased risk for obesity. Most processed foods are high in fat, sodium, and refined sugar which can promote over-eating.
High calorie, high sugar foods often contain limited nutrients and tend to promote over-eating. Processed foods that should be limited to avoided include cereals, white bread, potato chips, cookies, ice cream, granola bars, crackers and other snack foods. Be mindful of marketing claims for certain snack foods that may list “low-fat” or ‘low-carb” but still contain a significant amount of sugar and limited nutrients. Should you choose granola bars or grains ensure they are whole-grain.
Participating in regular activity that includes both strength training and aerobic activity. Regular physical activity of 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity is encouraged per week according to the CDC . Find a movement that you enjoy doing and set a goal to complete it each week with the family. Establish smart goals and hire a coach that can assist you in completing appropriate exercise safely to prevent injury. If you’re new to exercise, begin by walking, stretching and strive to improve your time spent exercising each week.
Focus on meal prep and have a plan. It is much easier to shop for healthy foods when you have a list that meets your budget. If you walk into a store with a list you are less likely to be tempted by unhealthy foods. Avoid walking down the aisles looking for items that are not on your list. A good grocery list should contain plenty of fruits, vegetables, fish, healthy whole-grains, lean proteins, healthy fats and spices. Be sure to make a regular list and post it on the fridge for items as you run out.
Eat more protein and veggies as snacks. Higher protein intake is associated with better weight management, glycemic index and bone health according to several studies. A review published in the Journal of Food Science specifically illustrates the metabolic advantages of higher protein diet and benefits of dairy. Higher protein intake is associated with greater satiety and healthier better composition. Some great high-protein options include eggs, Greek yogurt, beef, chicken, fish, lentils, wild game and other dairy products. A study published in the European Journal of Obesity examining the effect of a high-protein diet versus a standard protein diet on weight loss and biomarkers of metabolic syndrome found significantly greater weight loss with higher protein diet.
Many are looking for ways to stay calm during one of the most unprecedented health crises our country has ever seen. Shift your focus to these 3 areas to improve your health during the pandemic.
Establish a routine:
Which includes regular wake, bedtime, movement, mealtimes, schoolwork, work projects and “leisure time” built in to create stability. Eat breakfast every day! Those that consume the majority of their calories early on are less likely to be overweight and obese. Be sure to incorporate a high-quality protein, fiber and fluids. By getting into the habit of completing tasks on a regular basis along with mealtimes you set yourself up for a new normal.
Nutrition 101
Be mindful of fluids, what you are eating at meals and snacking on. High-stress situations can lead to an impact on our ability to make healthy choices. By stress eating high-calorie and low nutrient foods you are more likely to put on undesirable weight. By creating a schedule of mealtimes and having a calendar of meals you are less likely to eat out of boredom.
Have fruits and veggies cut and prepared in the fridge should you be hungry and snack on nutrient dense foods versus processed food.Grocery shopping is critical, be sure to have a list prepared ahead of time and stock up on plenty of frozen along with fresh fruits and veggies.
Eat the rainbow and incorporate as many whole foods as possible. By eating colorful fruits and vegetables you can support a healthy immune system. Vitamins and minerals support a healthy immune system which are found in pigment rich foods (color!).
Be sure to also incorporate unsalted, nuts, seeds, lean proteins and healthy fats can truly help optimize your immune function land even support good sleep. What we eat has a direct impact on our sleep which can also help keep unwanted pounds at bay!
Supporting positive mental health with movement and meditation!
Getting plenty of regular movement, aerobic activities like walking, biking, hiking, swimming along with resistance training with household items or weights at home. Exercise boosts physical, mental and emotional health which can help reduce stress overall. By reducing stress, you are also fighting off the risk of disease and illness. 30-40 minutes a day of yoga, meditation, walking, running or biking is a great way to stay healthy! Many apps, videos and programs are available on demand online.
Work with a Dietitian to Fight Off Obesity and Establish Healthy Habits
Many find great success working with a registered dietitian nutritionist. Research indicates that a few sessions with an RDN can lead to healthier habits, optimal food choices and successful weight loss. As an RDN I personally work with many on improving their relationship with food, eating more fruits and veggies, selecting high-quality proteins, and preparing foods at home. RDN’s can assist in developing a calorie-controlled plan and calculating out energy needs that support appropriate weight loss, weight maintenance goals. Additionally, a personal trainer or fitness coach can also assist you in setting goals for routine physical activity. I work with several individuals on creating a periodized program for appropriate progression of physical activity. The goal is to move more and to feel good about the exercise you are doing. The journey to 100 miles begins with taking that first step. I am here to help you and support you, join me and take that first step to a healthier tomorrow!
In good health,
Wendi Irlbeck, MS, RDN
Wendi Irlbeck, MS, RDN is a registered dietitian, nutritionist, and fitness coach. Wendi utilizes evidence-based science to tailor nutrition programs for those looking to improve their health and energy. Along with supporting athletes desiring to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. Wendi partners with parents, sports performance staff, special needs and recreational athletes to offer nutritional guidance and optimal athletic performance & lifestyle plans. Wendi is based in East Lansing, Michigan and is very active on social media platforms such as facebook , twitter and Instagram.
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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.
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 + 
Frozen breakfast bagel sandwich or breakfast burrito
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
Hard-boiled eggs + apple + string cheese
yogurt
Kodiak Cakes Power Cup Muffins
Kodiak cake frozen waffles or pancakes paired with grab n-go nut butter packets + 1 apple 
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
Tuna packet (17 g of protein)
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 
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 
String cheese sticks + applesauce
Chocolate milk + cherries
Protein oat bites
Hard-boiled eggs + apple
Teriyaki beef jerky + pre-cut bell pepper slices
Serving of trail mix + 2 hard-boiled eggs
Back to the basics! There is no magic meal or diet that will “win games”. If you want to be a better athlete listen up. Consume 3-4 high-quality meals with 2 to 3 snacks in between to support health and optimal performance. Discourage from trying new foods on game day or more intense training days when training duration and load are greater. A post-training meal is key to support recovery and training. Simplify the science and empower your athletes to follow the “25-50-30 rule”.
Pray, journal, complete yoga, or stretch each morning thinking about all the blessings and gratitude you have for just simply being alive. I like to wake up each morning and have a small pep talk with God. I express my sincere gratitude for His blessings but also express my objectives and concerns for potential challenges the day may bring. As a Christian God can help guide you and keep you calm during the many storms.
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Physical activity demands a large volume of blood to be pumped to working muscles and tissue. It is important not to consume too large of a meal too close to activity to ensure blood flow is going to working muscles like your legs for running and not your stomach for digestion. It sounds so simple, right? You also want to limit 
Eating and fueling upon fasting while we are rested is key for supporting growth, development, and maturation. Then factor in practices, training, and conditioning? It’s a recipe for injury, blunted maturation, stress fractures, and consequences for long-term health if we skip meals. In my opinion, breakfast is not the most important meal of the day. That is right, nor is “lunch” or “dinner”. As a Registered Dietitian Nutritionist and performance dietitian I educate and coach on the philosophy that ALL MEALS MATTER! A great resource on building a high-performance plate can be viewed 
Wendi Irlbeck, MS, RDN is a registered dietitian nutritionist, health & fitness coach, and former college athlete. Wendi utilizes evidence-based science to create nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. Wendi partners with parents, sports performance staff, special needs and recreational athletes, and organizations to eat and fuel for success. Wendi specializes in sports nutrition serving elite youth athletes as well as collegiate athletes teaching them the importance of getting back to the basics. She is a former sports dietitian for the Dairy Council of Michigan, is an adjunct instructor in Kinesiology, Health, and Wellness Division at Lansing Community College in Lansing, Michigan. She earned both her B.S. and M.S. at the University of Wisconsin-Stout and has spent time learning from several professionals in the field along with an internship at the University of Florida. Wendi also works with the general population to build healthier habits and improve body composition. Wendi is based in East Lansing, Michigan with her own nutrition consulting business. Follow Wendi on 
Wendi Irlbeck, MS, RDN is a registered dietitian, nutritionist, and fitness coach. Wendi utilizes evidence-based science to tailor nutrition programs for those looking to improve their health and energy. Along with supporting athletes desiring to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. Wendi partners with parents, sports performance staff, special needs and recreational athletes to offer nutritional guidance and optimal athletic performance & lifestyle plans. Wendi is based in East Lansing, Michigan and is very active on social media platforms such as