COVID-19 and Obesity-A Link Too Dangerous To Ignore

Obesity and overweight

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.
  • Granola, oats, yogurt and fruit with coffeeFruits 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.

The Performance Training and Nutrition Menu for Athletes Desiring to Make the Jump from Good to Great!

The Performance Training and Nutrition Menu for Beast Athletes

Let me ask you this: as an athlete, when do you feel at your BEST?

When do you feel your most empowered? Your strongest? Your most energized? Your healthiest? Your most resilient?

When do you feel ready to step on the field with confidence and tenacity?

Let me dive deeper: what exactly are you doing when you feel at your BEST?

Are you doing your workouts? Are you training with intensity transferable to the game? Are you tracking your progress? Are you hydrating? Are you filling your body with nutrients and whole foods?


Or are you missing workouts? Are you training at a slow pace that won’t sustain in the game? Are you not competing with yourself? Are you rolling your eyes at the thought of a strength workout? Are you “forgetting” to hydrate? Are you eating toxic sludge?

Before my friend and amazing dietician, Wendi Irbeck, talks nutrition for performance, I want to get into the physical training aspect first.

Right now, there are no excuses to miss workouts and train half-heartedly, unless you have a real emergency.

But for everyone else who has good health, a safe family, a roof, a home gym fancier than my facility, and a front yard the size of a soccer field, there are no excuses to not do your strength and conditioning workouts.

Sports are canceled, so what are you doing to prepare to be your best when they return?

What do you look like and act like when you are training at your BEST? How do you envision yourself stepping back onto the field?

They’re deep questions, but get a paper and pencil and start writing your thoughts.

It’s critical to become AWARE.

Returning to play as the player you were before the quarantine began is going to be immensely hard. And it’s going to take a grind harder than you can imagine. I’m not going to beat around the bush.

And no amount of HIIT circuits on the web are going to prepare you. No amount of bodyweight workouts are going to bulletproof you against the change of direction, fatiguing muscle actions in the game that cause ACL injury. No amount of jump squat, burpee and push-up tests are going to train your nervous system how to sprint FAST again.

Even though the world has come to a stop, strength and conditioning programming based off of science has not.

Too, it’s important to remember this:

– Athletes now have time to really improve the physical components of their game: speed, power, and conditioning. Practices and games aren’t in the way anymore.

– Athletes now have time to hone in on correct and safe movement patterns for a healthier return to play, and seek out professionals to help.

– Athletes now have time to lean into the power of exercise and strength training for mental health and immunity.

There’s no excuse.

To that end, athletes who care deeply about playing at a high level will show their true colors right now. Do they truly love the game? Are they committed? Can they adapt when adversity strikes?

I’m speaking to you: if you want to earn your stripes as a high level athlete, let’s see how well you rise above the chaos during a global pandemic.


I’ll take you seriously when you can attack adversity and use it as a means to become better.

Don’t take this out of context, though. I’m not totally insensitive to the emotional storm now.

I get everyone is anxious, scared, sad, depressed, worried. I get it, I experienced it, my loved ones are going through it, and I want to be considerate.

Collectively, yes, the world is freaking out.

And I’m speaking to you, coaches: if you want to earn your stripes as a coach, let’s see how much you hold your players accountable for their physical health and care for them with a smooth return to play.

Truthfully, I would be a terrible coach to kids who want to perform at a high level if I didn’t encourage them to continue to train like the amazing athletes they are during this time. It’s a win-win to move, get better, improve speed times, get stronger, and keep routine. No going through the motions.

Athletes thrive on goal setting, routine, and working hard toward something meaningful. 


Okay, okay. I’ll step off my soapbox.

I do want to provide actionable items for the athletes and coaches who do not have access to a comprehensive strength and conditioning program, and help people piece this all together with minimal thinking and stress.

I’m happy to take everyone through a sample week menu with video links and sets and reps. It is going to be similar to an off-season program that focuses on general strength, power, speed and conditioning, then progresses to specific in the next couple months as we approach sports starting back up again.


 

Day 1: Total Body Strength

Slow Bird Dog 2×15 each
Lateral Mini Band Walks 2×20 each
Heel Hold 2×30 sec each
Clock Jab Steps 2×15 each

Slow Box Squat 3×6
Snap Down 1×5
Mini Vertical Jump 2×5


Pull-Up 3×10
Lateral Lunge 2×8 each
SL Deadlift 2×15 each

Pallof Hold 2×30 sec each
Plank Walkout 2×30 sec

Day 2: Linear Speed and Conditioning

Dynamic WU (10 minutes – aerobic zone)

Linear Skipping and Ladders (7 minutes continuous – aerobic zone)
Forward March
Forward Skipx20ydx2
2 Out 2 Inx3
Icky Shuffle Skp Boxx3
High Kneesx3
2 Out 2 In Skip Box3

Acceleration Leans 1×10 each (focus on loading ball of foot, shoulders past hips, back arm extended)
Kneeling Accelerations 10-yard x4 (45 second rest)
Feet Chopping Sprints 20-yard x3 (2 minute rest)
Bunny Hop Sprints 30-yard x3 (2 minute rest)

Day 3: Total Body Strength
Dead Bug 2×10 each
Jab Steps 2×15 each
Slow Bird Dog 2×15 each
Multi-Directional Band Walks 2×20

Dumbbell Deadlift 3×6
Snap Down 1×5
Broad Jump 1×5 (measured, stick landing, record distance from best of 5 reps)

Pull-Up
Banded Good Morning
Glute Bridge Floor Press

Hollow Hold
Side Plank Leg Raise
Body Saw
Pallof Circle

Day 4: Lateral Speed and Agility
Dynamic WU (10 minutes – aerobic zone)

Lateral Skipping and Ladders (7 minutes continuous – aerobic zone)
Lateral Skipx20ydx2 each
Lateral Ladder High Kneesx2 each
2 Step Patternx2 each
3 Step Patternx2 each
Scissor Kickersx2 each

Side Shuffle Technique with Hold x5 each, 5 second hold

Side Shuffle to 30-yard sprint x 6 (3 each) (2 minute rest)
Lateral Footwork to 40-yard sprint x 2 (1 each) (2 minute rest)



Day 5: Total Body Strength
Glute Bridge Abduction
Slow Bird Dog
Controlled Mountain Climber

Goblet Split Squat
Lateral Bounding

Pull-Up
Single Leg Deadlift Hold
Reverse Lunge

Renegade Row Push-Up
Hip Bridge

Plank X Crunch
Side Plank Band Row
Reverse Crunch


Day 6: Aerobic + Return to Functioning Human

(10 minutes on clock continuous)

Forward Skipx20yard
Lateral Skipx20 yard
Circular Skipx20 yard
Forward Crawlx20 yard
Lateral Crawlx20 yard
Circular Crawlx1 clockwise, 1 counterclockwise
Cross Crawl Marchx20 yard


Day 7: Netflix and Chill

8 hours x AMRAP 



Kidding. ;-O


So there you are. Have at it and enjoy this sample for a few weeks (I’d say up to 2 weeks, then you need to begin to tweak the sets/reps, progress intensity, learn how to absorb and create force, and put yourself in conditioning drills at a higher intensity than the game to provide a physiological adaptation). But start here and see how you do. Remember, general —-> specific.

Done correctly and considering you aren’t skipping workouts, you are good on volume and should be gassed after these workouts. Not depleted nor destroyed, but feeling like you accomplished a tough training session like a high level athlete.

I’ll have Wendi take it away with how to work in proper nutrition to make the most of an off-season menu like this, and return to the field feeling empowered and at your best physically. Nutrition plays a major role in the success of these workouts and the intensity, as well as energy you bring to them.

Eat. And fuel up.

Enjoy.

Well…that is one tough act to follow! Well done, Erica and well said! Now that you have some guidance on training from the expert herself, let’s talk about the other 16 hours of the day outside of sleep. Controlling what you put in your mouth to support overall health and performance. So let’s stir it all together!

Erica has really provided the framework for a consistent conditioning and workout program which should be supported by sufficient energy. I will address some of the specifics in greater detail below. Typically, the off-season is the period from December and January to May, June or even July when soccer athletes are fending for themselves. This time is best spent relaxing and disconnecting from the soccer world to “decompress”. As highly competitive athletes we all need rest and our brains and bodies need a break to support recovery to continue building. However, eating and fueling well along with staying active as Erica so thoroughly illustrated in the stated workouts above is important. Eating a variety of real foods, yes real foods, not supplements is critical during this time to help maintain condition, strength and endurance. overlooked piece of the puzzle or a missed opportunity to improve by young players.  The goals of this “off-season” sample can be represented below:

  •  Account for the differences in training, lifestyle and of course the unprecedented times we find ourselves in, the Novel Covid-19 Pandemic if you will. It’s important nutrient intake is adjusted but also sufficient to support the “off-season” activity.
  •  Acknowledge body composition changes in which weight may fluctuate and that is OKAY! The off-season is a great time to focus on your individual progress and any body comp changes that may be necessary would be a great opportunity to consult with a registered dietitian. An under-fueled low-energy athlete cannot build or maintain muscle mass or size, so nutrition remains critical during this time.
  • Create a solid equilibrium between training volume and nutritional intake.

 

Nutrition with Wendi Fueling Fundamentals for Off-Season:

Intent: Focus on fueling to support your training objectives. Which may include strength gains, improving focus, speed, endurance and decreasing risk of injury.

Quality nutrients: Your plate should contain all the essential components of the plate. Colorful fruits, veggies, whole grains, lean protein and healthy fats. Proper nutrition will provide you the sustained energy to help you recover from training and provide satiety between meals.

Quantity: Optimal training requires sufficient energy (calories) to support growth, development, and overall energy needs during training.

Timing: Balance your meals with snacks to ensure you’re feeling appropriately. Post-workouts and training should contain a protein and carbohydrate to support recovery and performance adaptations.

Consistency: Consuming consistent meals, snacks and overall calories to support your growth and performance is vital. There are no magic meals to bolster athletic performance. Games won are in the off-season where nutrition is prioritized. Another key to consistency is finding what works well for you and your training. Never try a new meal on a heavy or intense training day. That stands true for game day. Never experiment with new foods, as they risk stomach pain, digestive challenges and can hinder performance.

Hydration: Fluids are essential for optimal health and athletic performance. You need about 80-100 oz. of fluid per day to support the transportation of essential nutrients to your muscles and organs. Water is key for keeping our joints fluid, muscle contraction and overall focus. A drop in 1-2% of your total body weight can result in declines in your performance ranging from cognition, muscle contraction, speed and overall fatigue. For every pound lost around training, replace with 16 to 24 oz. of fluid.

 

So, as you’re learning nutrition plays a pivotal role in your health and performance. Nutrition is truly a tool to support the overall maintenance and strength of your body, which is a machine. Your plate should reflect your health and performance goals.

Every meal ,include:

  •  Fat
  •  Lean protein
  • Carbohydrate
  • Water/and or serving of dairy

This is what is referred to as the performance plate.

To perform at your best, it’s important to eat the rainbow and get a balance from most IF NOT ALL food groups at every meal. The size of those portions may increase or decrease provided the season. For this specific article, we are in the off-season, so additional whole grains or carbs may not be necessary. However, eating for health and fueling for activity requires the right amount. What does that look like roughly? For girls, that can be anywhere from 2400-3000 kcal per day and boys 2800-3500 kcal per day. In each hour soccer athletes can burn up to 500-700 kcal per hour.

Nutrition with Wendi Quick Nutrition Tips:

  • Eat breakfast every day, non-negotiable.
  • Eat real food, prioritize nutrients from whole foods instead of supplements.
  •  Do not skip meals – all meals matter.
  • Assess hunger, if you’re hungry post-meal, load up on more veggies!
  •  Drink plenty of fluids (80-100 oz.).
  •  Always reach for baked, grilled, steamed, broiled, roasted and never fried.
  • To ensure good sleep avoid high-fat, spicy or overly large meals prior to bed.
  • Eat the rainbow, focus on lean proteins, quality fats and fluids at each meal.
  • Consume quality nutrients every 2-3 hours to avoid hunger and support proper energy levels.

Sample Meal Ideas for Athletes (Nutrition with Wendi) SM

Sample Meal Ideas for Athletes (Nutrition with Wendi) SM

Day Breakfast Snack 

 

Lunch Dinner 

 

Post-training  Pre-sleep snack
Day 1 (Protein + fiber rich food + fruit/veggie) (1-2 carb choices + 1-2 oz. protein) (Protein + whole grain + fruit/veggie) (Protein + whole grain + fruit/veggie) (Protein + Carb within 30-60 min of training  (Little protein + some carb, (60-min of bed))
Day 2 2 egg veggie omelet + whole grain English muffin with avocado1-2 cups of water Cucumber slices + String cheese Whole-grain turkey pesto wrap + pear + carrot sticks Grilled chicken sandwich on whole-grain bun, steam veggies, side salad with avocado, water and low-fat milk Banana, 8 oz of low-fat chocolate milk or 

 

3 oz. Cottage cheese with raspberries
Day 3 Fruit yogurt parfait·         1 cup berries

·         1 cup Greek yogurt

·         1/2 cup whole-grain oats

1-2 cups of water

 

Hummus + pepper slices Brown rice + black beans, 4 oz. baked or grilled chicken + spinach salad with vinaigrette or low-fat dressing 

1-2 cups of water

Large baked potato, broccoli in low-fat cheese, salsa, sliced turkey and salsa + 1 cup of berries 

1-2 cups of water

6 oz. of Greek yogurt + 1 c. berries 1 banana with 2 Tbsp. nut butter
Day 4 Fruit smoothie·         1 cup whole grain oats

·         4 oz of low-fat milk

·         1 cup blueberries + spinach

·         1 piece of whole grain toast

String cheese, whole grain crackers + apple Turkey tacos (whole grain tortilla, 3 oz. of 93% lean hamburger meat, cheese, lettuce, salsa, avocado) 

8 oz. cup of milk

1-2 cups of water

Whole-wheat English muffin with low-fat tuna + melted Swiss cheese + baked baby carrots, green beans + side fruit 

1-2 cups of water

1 cup of grapes, string cheese or hard boiled egg ½ whole grain turkey sandwich
Day 5 Whole grain bagel with 2 oz. of turkey, cheese and tomato 

 

1-2 cups of water

Kind bar, RX protein bar, nut bar, high protein granola bar + pineapple or raspberries Whole-grain pasta + 1 cup of broccoli + cherries 3 oz. of steak 8 oz of tart cherry juice + string cheese String cheese + pear slices
Day 6 Whole grain waffle with 2 Tbsp. almond butter, chia or flax seedOrange/Pear

 

1-2 cups of water

Whole grain rice cake + 1 Tbsp. nut butter + blueberries or banana slices Whole-wheat English muffin topped with marinara sauce, mozzarella cheese, grilled chicken, spinach + side of fruit 

1-2 cups of water

Hamburger + whole grain pasta, green beans + tomato spinach salad with feta cheese Whole grain waffle + 1 Tbsp. peanut butter + banana slices Greek yogurt + blueberries
Day 7 Whole-wheat pita + egg + low-fat cheese + sliced apple 

1-2 cups of water

Whole-wheat crackers, strawberries + string cheese Sautéed shrimp + asparagus, brown rice + blueberries 

1-2 cups of water or low-fat milk

Sautéed veggies, ground turkey, sweet potato + raspberries 

1-2 cups of water or low-fat milk

Chunky monkey smoothie (see recipe) Whole-wheat bread + 1 Tbsp. almond butter
Day 8 Oatmeal or overnight oats prepared with cow’s or soy milk + sliced almonds + peaches (see recipe) 

1-2 cups of water

Sugar snap peas, sliced bell peppers + hummus or low-fat ranch dip 3 oz. of salmon or (baked fish option) veggie salad, avocado, whole-wheat roll 

1-2 cups of water

Tomato basil wrap with tofu + sautéed mushrooms and onions + frozen grapes 

1-2 cups of water or 8 oz. of low-fat milk

2 Hard-boiled eggs + blueberries Banana soft-serve (combine ½ scoop protein powder + ice + frozen banana with 4 oz. of milk)

 


 

About the Authors

Erica Suter is a certified strength and conditioning coach in Baltimore, Maryland, as well as online for thousands of youth soccer players. She works with kids starting at the elementary level and going all the way up to the college level. She believes in long-term athletic development and the gradual progression of physical training for safe and effective results. She helps youth master the basic skills of balance, coordination, and stability, and ensures they blossom into powerful, fast and strong athlete when they’re older. She has written two books on youth strength and conditioning, Total Youth Soccer Fitness, and Total Youth Soccer Fitness 365, a year-round program for young soccer players to develop their speed, strength and conditioning.

Follow Erica on Twitter and Instagram and book a discovery call to become an online client HERE.

 

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 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.

6 Necessary Tips to Maintain Health and Conditioning During Quarantine

Baseball and softball diamonds are empty. Soccer fields and tracks lay desolate. High school sports’ championships are cancelled. Indefinite halt in practices, games, and tournaments have left many coaches, parents and young athletes devastated. A whole new pain has developed around the world when the term “cancelled” is used due to the novel Coronavirus (COVID-19). For many, their outlet for stress, health, social time and joy has been halted with short notice. The all-around impact when sports and organized recreation resumes, remains uncertain. The big question remains: “When will this end, and when can we return to our normal lives again?” The reality is, we will not return to how things were. How do we adapt, overcome, and conquer the many challenges of unknowns and uncontrollable modalities? This article will aim to provide clarity, support and motivation, and simple tips to stay healthy and conditioned during the COVID-19 pandemic.

There are many things sport athletes cannot control, such as weather conditions, their opponent, playing fields and, now, a pandemic! Ultimately one thing that athletes of all ages (adults too) can control is themselves. Being involved in a sport creates routine through practice and preparation. Routines were carried out and executed pre-pandemic and they should now be established during the coronavirus to prevent further declines in health, wellness, and overall athletic performance. Creating structure in life is more important than ever. Many young athletes may find themselves feeling “abnormal” or “off” and it is important for coaches and parents to check in with them. During these first few weeks of the “Stay at Home Order” here in Michigan many of my young athletes and clients have been faced with a different way of life and schedule. Schedule and routine should be the second most important priority after the shelter in place. Health hack: You can still maintain your fitness at home with regular walking, body weight exercises, light weights with greater volume and of course proper nutrition. -Please Schedule a consultation with me if you’re desiring further assistance in any area of your health, I am here to help.

5-6 Simple Suggestions to Keep You Healthy & Conditioned During the Pandemic:

  • PLAN Your Day. Set your alarm to wake up to the same time each day, eat regular meals & snacks, hydration goals, when you will train, complete school-work, watch your favorite show, read, walk the dog, study, and complete chores. Without a routine, your energy, nutrition, water or fueling goals will be affected. Structuring your day will benefit your mental health and athletic success post-virus. Utilize this time to focus on taking care of your body, schoolwork, mental health, and maintaining overall optimism. It is okay to live by the “one-day-at-a-time” mantra. Do not undo all the hard work put into your training. Take a breath, stay motivated, and conditioned.
  • PLAN Your Bedtime. Establish a bed-time routine to carve out time to brush teeth, wash your face, and prepare for rest. Research supports more restful sleep when we limit phone use prior to bed. For example, establish a bedtime of 10 pm. Begin getting ready for bed at 9:15 pm. Put your phone away, meditate, limit time around books and activities that would decrease your ability to relax. Be in bed by 9:45 with time to quiet your mind and fall asleep by 10 pm.
  • PLAN Your Intent. What does this mean? When you wake up, write down what you want to accomplish for the day. This simple act is powerful, it creates structure and meaning to our day. If we start our day being mindful of what we want to accomplish and the intent of our actions, it will facilitate the motivation and drive to tackle them.
  • Body Composition. Many are concerned about gaining weight due to less activity. This applies to not only young impressionable athletes but adults as well. Do not overdo it with exercise trying to “earn calories” or “burn off what you ate”. For some young and older athletes, this time at home may mean more activity because of “extra time”. It may be wise to limit intensive training to what your coach or trainer has prioritized. Be sure to enjoy light, mindful movement with your family such as going on walks together. It is key to remember that supporting proper growth, development and maturation needs, are all priorities for young athletes. To learn more, please read one of my previous blogs here. Reminder: young athletes eat first and fuel second. This concept is also illustrated in a blog I recently wrote for strength coaches at the high school level.
  • PLAN Your Meals. By no means should young athletes be cutting out food groups, meals or critical calories because schedule changes. Meal planning and usual eating habits are likely to be affected if they are less active and not training as intensely. Pandemic or not, young athletes still need the fundamental three to four high-quality meals that contain the basics (lean protein, fruit, vegetable, whole-grain and dairy). The snacks consumed in-between meals may decrease due to less activity, training and events. I have always encouraged my athletes to consume a protein and carbohydrate source as snack. However, with less activity than usual, a lower carbohydrate snack may be a better option (such as string cheese with cucumber slices). For many, eating nowadays may be similar to “off-season” eating or rest days. However, the athletes training more intensely or adding in addition cardio sessions, may need to increase their protein and carbohydrate snacks following training. This a very important concept for people to understand. Ultimately, an athlete’s plate needs to support the training and work that is being done. See the performance plate guidelines which provide clear illustrations of building a plate to reflect the type of training day.
  • PLAN to be Creative. Food access, security, safety, and overall availability impacts how we eat. Now is not the time to try out a rigid diet, dirty dozen, 21-day fix in the house. Foods may be available in limited amounts and many families are going shopping for one to two week’s worth of groceries. Meeting nutrition needs perfectly is not necessarily the reality, but it is a good goal to keep front and center. When shopping, pick up canned veggies, canned beans, frozen fruits, frozen vegetables, and consider buying meats in bulk that can be placed in the freezer. Keep in mind you can freeze many food items! Please navigate to my social media platforms such as twitter and Instagram for more instructions and ideas. A quick online search will also show you some creative ideas. It is critical to continue avoiding overly processed foods that are high in sugar and low in nutrition, such as chips, pastries, sweets, etc. All foods fit, but keep in mind good nutrition is the foundation for good health. Focus on consuming a variety of foods that are nutrient dense to support a healthy immune system to fight off disease, decrease exercise induced inflammation, promote healing of tissues and overall health. Eating an abundance of nutritious foods will provide stable energy levels, cognition, athletic performance, injury reduction, self-confidence, healthy body composition, and heart health. I encourage my athletes to continue to pursue a healthy relationship with food despite the challenges we currently face.

If you’re interested on some specifics check out what the Food and Drug Administration has to say regarding food availability during the novel Covid-19 virus in a recent article.

This unexpected challenge is our opportunity to define our new normal. Stay at home, wash your hands, create a routine, limit discretionary calories, keep training, prioritize your hydration, eat well and fuel accordingly. This is the ultimate chance to learn from professionals, peers, and family, to move forward with different and healthier habits. And, this is exactly what we will do. Opportunity favors the prepared. Don’t miss this opportunity to optimize your health and training. What controllable behaviors are you willing to work on daily to set yourself up for your next power play?

 

**The Academy of Nutrition and Dietetics has helpful tips on keeping your family healthy and safe at home. They can be found here. Avoid misinformation online regarding COVID-19. Rely on credible, accurate sources such as the CDC, FDA ,and the NIH .

**I recently delivered a presentation on “The Importance of a Routine During Uncertainty” on a recent webinar with the West Virginia Soccer Association. The webinar will be available on demand on the WVSA Beyond the Pitch Podcast in the next week.

“Nutrition is your athlete’s secret weapon to out compete their competition. Nutrition can make a good athlete great or a great athlete good.” (SM)

 

– 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. 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 the founder of Nutrition with Wendi, LLC. Wendi is active on Twitter and other social media platforms as Nutrition_with_Wendi.

 

Practical Nutrition Tips for the High School Strength Coach

“Johnny can’t gain weight. Susie is a picky eater and simply doesn’t like to eat meat or many proteins. My all-conference athlete eats everything in sight but can’t see to gain muscle and has frequent headaches. Tommy bonks out half-way through his match but is always eats a large steak the night before his meet. Lydia is concerned about carbs leading to weight-gain, so she completely avoids them and is exhausted going into her soccer games. Brad was told he’d have more energy if he would supplement with the special protein powders and keto drinks from a local woman who sells them in his neighborhood. Brad is frequently injured and has little energy entering fall camp.”  Some of these examples may seem extreme, or they may sound all too familiar? Truth be told they are all real situations. I work with several adolescent athletes, parents of young athletes and high-school strength coaches. All of who I have had these very conversations with. Names are changed of course, out of respect to the athletes. Before you read any further, please check out my previous blog on Practical Nutrition Strategies for Youth Athletes if you haven’t already. It provides some great information to share with your young athletes.

The objective of this article is to provide framework for conversations, tips and practical tools to support the health and overall athletic performance of the athletes you may work with. Additionally, to build confidence in talking about nutrition with your young athletes. Along with aspiring strength coaches, we need you and the more versatile you are with knowledge and tools for your toolbox the greater success you will have in getting hired. I also want to direct you to Brett Bartholomew’s website found here. Brett helps coaches, leaders, educators and business owners in many areas. He wrote a book called Conscious Coaching , which I picked up in May, 2017 and could not put down. I finished it in a weekend. Conscious Coaching was a game changer for me. It helped me acknowledge the deficiencies in optimal communication with my athletes and even colleagues years back. It’s a phenomenal resource that I often reference and to note, I am a registered dietitian not a coach. As Brett so clearly illustrates in his writing is that it benefits anyone who has a relationship, which is all of us. I have never met Brett, but he has provided some great content and deserves the credibility. Thanks, Brett.

Proper nutrition

Proper nutrition is paramount for supporting growth, development and maturation first.  Which is something I emphasize and encourage coaches to emphasize when working with young athletes. We eat for health first and fuel for performance second. Why? Because it is essential to develop healthy habits to sustain for life into adulthood as a non-athlete. What do I classify as the difference between eating and fueling? Simply put, we eat for optimal growth, development and maturation of our bones, tissues, and brain. Young children need to learn what foods provide nourishment. Not just energy, which is measured in the form of a kilocalories. One calorie is the amount of heat required to raise the temperature of 1g of water by 1℃. It takes one kilocalorie of heat to raise one kilogram of water by 1℃. Food calories are kilocalories. If you’re interested in the history of the calorie in nutrition check out the explanation here, published in the American Society for Nutrition. So, what does that mean to me, as a coach? Well, let’s acknowledge nutrition is complicated right? For clarity, you can consume candy which contains calories and the vilified pop-tarts. However, you don’t get the same high nutrient composition from those “high-calorie, high-energy” foods like you would fruits, starch vegetables, whole-grain products or even whole-fat dairy. 1 cup of Greek whole-fat yogurt with one medium mashed banana vs one pop-tart offer roughly the same calories or energy, but the nutrient composition of each are significantly different. That is what I am driving home here, it is teaching young adults about the valuable role those nutrients play in supporting their growth, development and maturation. Vitamin D, calcium and protein are found in the Greek whole-fat yogurt which are not the same in relation to the pop-tart. I’m not anti-pop tarts but I am making a stance that each time we sit down for reach for a food it is an opportunity to nourish our bodies, to eat for health. Now, fueling is the next priority. Fueling means to apply additional calories, micro-nutrients (vitamins and minerals) along with macronutrients (fats, carbs and protein) and fluids to optimize athletic performance, enhance recovery, motor skills, decrease risk of sports related injury, increase muscle mass, gain competitive edge and the list goes on. So again, we eat first and fuel second.

Most athletes won’t go on to play at the next level and if they do, that won’t last forever. We must teach the fundamentals of proper nutrition and facilitating a healthy relationship with food that can be carried into adulthood. I have partnered with some excellent strength coaches who understand the value of good nutritional habits early on. There are many unique challenges that surface when working with a young age group in comparison to collegiate and adult athletes. So, what are these unique challenges coaches face?

Young athletes require more calories, fluids and nutrients.

Based on age alone, their body’s calorie needs are through the roof! I reference carbohydrate and protein needs for young athletes in a previous blog found here . For simplicity of coaches who have limited time with their athletes during workouts you may just want to hand them resources out the door, refer them to a registered dietitian who specializes in sports, or post nutrition info-graphs on the walls in the weight room to help them. One key strategy is to ask them about the basics. The basics are what win games and support health on and off the field. So, what does it mean to return to the basics? We must show our athletes how to build a proper plate with a balance of all food groups including fruits, vegetables, whole-grains, high-quality protein and a source of dairy a minimum of three times per day. Breakfast, lunch, dinner and potentially another meal before practice (second chance for lunch) should all be built according to the plate. If you are unfamiliar with the plate, it is the ChooseMyplate.gov resource.

A more aesthetically pleasing plate geared towards athletes is found here. I reference this plate in every single nutrition presentation I deliver. The portions of the food groups on the plate will increase or decrease depending upon performance, training intensity, energy needs and body composition goals. Teen athletes have high energy needs, but throw in being an athlete creates a larger demand for nutrients, fluids and calories to support training adaptations. One of the largest mistakes young athletes make are not eating enough, not eating breakfast, not eating at the proper time, failing to have calories spread out throughout the day, inadequate consumption of fluids and simply failing to consume enough fruits and vegetables. If you’ like to dive into the nuts and bolts of the Tanner Stages of Maturing and its Relationship to Sports published in the Journal of Translational Pediatrics please use the aforementioned links for your knowledge and understanding. What is important to note is you can support your athletes by doing the following:

  • While your athletes are doing their workout, ask them some of the following questions.
  • What “fuel” did you consume today?
  • You’re looking strong today! What great things did you eat before you walked in here today?
  • What did you have for breakfast?
  • What did you have for lunch?
  • What colorful fruits did you try today?
  • What veggies have you had today?
  • How many bottles of water have you had?
  • What great things are you doing at home in your meals?
  • Are you getting in a pre-lift snack?
  • What do you plan on eating once you get out of here?

Many athletes may give you the “glazed over deer in the headlights look”. Timmy may say, “Coach, I am here to lift. Who cares what I ate for breakfast?” You can respond with “What you ate before you walked into this weight room has everything to do with your lift. Remember that day you were exhausted and had a bad workout? You didn’t each much at all that day.” Athletes need you to hold them accountable and remind them their performance gains are supported with the activities spent outside the weight room. Hydration practices, food source, quality and quantities by which they are being consumed at (breakfast, lunch, pre-post and at dinner) is what supports recovery, strength, speed and overall desired performance adaptations.  Experts promote breakfast is the most important meal and there is existing literature to support the cognitive, behavioral, nutritional status, academic and overall benefits associated with a quality breakfast. However, I argue all meals matter. There is no magic meal that will win games. It’s about consistently consuming quality meals and fluids in the days and hours leading up to the event.

Drawing attention to nutrition among high school athletes and coaches

Greater awareness to the valuable role nutrition plays is being brought to lifts, strength coach conferences and several other gatherings. Which I must take a moment to give a special shoutout to NSCA Coach Doug Glee at Traverse City Central High School and the NHSSCA N. Michigan Director for inviting me to present on Nutrition and Fueling Optimal Performance at the 2020 NHSSCA Michigan State Clinic that was held on January 25th at Novi Catholic Central High School.

By empowering coaches to feel comfortable asking the right questions and providing basic encouragement to their athletes to eat and fuel we are pushing the needle forward and serving our athletes. If you’d like a copy of the presentation which covers the performance plate fundamentals, eating for weight gain, injury prevention and optimizing performance please send me an email directly. If you’re a coach I encourage you to email me or contact me on a social platform and connect with me. I would love to meet you, learn about your work and offer any support I can to you and your athletes.

 

Unique challenges for high school athletes:

In a study published in 2015 investigating the sports nutrition knowledge of high school athletes it was reported that 55.7% of participants reported eating breakfast daily, 36.6% reported eating one-hour before training and games and 79.4% reported eating within one-hour following training/games. Supplements, protein shake, or meal replacement beverages were used by 30.1% of the participants. Keep in mind the environment, socioeconomic status and affluence of the participants in this study. Most of the athletes I have worked with across the world face financial limitations, constraints and overall access to food to some capacity. This can create challenges for coaches in providing guidance. Good news, eggs, yogurt, milk, whole-grain rice, bread, bananas, chocolate milk, apples, frozen veggies and even poultry can be quite cheap and budget friendly for many. Many athletes often skip breakfast, skimp at lunch, fail to consume a snack and feel fiery hot Cheetos or chips with a few bites of a sandwich and soda are a enough lunch. We know this is not optimal or health. It fails to support eating and fueling goals, right? So, how do we encourage both eating and fueling for success? I encourage you to go eat with your athletes at lunch, most strength coaches work at the school and teach. Set an example for your athletes. By eating what they are eating you are demonstrating you too believe the meals are healthy. In fact, make sure you choose healthy s

nacks in front of them. Your student-athletes will follow suit in your choices. I have been in many schools and have seen what is served, it is so much better than when I was an adolescent. Check out this great meal I enjoyed with student athletes at a local high school in Detroit, Michigan (low quality photo-high quality meal).

Simply put, many athletes don’t eat enough. Athletes who are consistently in a calorie deficit experience several signs and symptoms which is something coaches should keep on their radar.

Key signs and symptoms of inadequate energy intake include:

  • Chronic fatigue
  • Anemia
  • Decline in performance
  • Absent or irregular menstrual cycles
  • Stress fractures or repeated bone injuries
  • Decreased muscle strength
  • Always being injured
  • Training hard but not improving performance
  • Undesired weight loss
  • Recurring infections and illness
  • Depression, disordered eating and expressed concerns about specific foods
  • Inability to gain or build muscle or strength

For more information on low energy availability in athletes check out the Collegiate Professional Sports Dietetics Association (CPSDA) for some great fact sheets and credible information compiled by the Sports Cardiovascular and Wellness Nutrition (SCAN) a dietetic practice group of the Academy of Nutrition and Dietetics. For those interested in reading a more detailed review summarizing low energy availability check out a review article published in Sports Medicine .

Key tips to share with your athletes desiring to weight gain in the off-season or weight maintenance during season

  • Increase protein & leucine (nutrient trigger for muscle anabolism) rich foods – (meat, fish, poultry, dairy & legumes) are spread evenly through the day, at meals AND snacks, not all at one time, to aid in the growth of new tissue. (30-40 g/protein/meal).
  • Eat frequently: Every 2-3 hours to help increase calorie intake.
  • Consistency is key – as with training, practice consistency with these tips Monday – Sunday. Much like recovery, it’s a full-time job.
  • Focus on food – aim to increase calories first with food and supplements as a secondary option.
  • Planning– outline meals and snacks for the week. Shop 1x/week
  • Eat a bed-time snack – include a source of protein (cereal + milk, smoothie, cheese + crackers). Consume dairy products like cottage cheese which are rich in casein and leucine before bed for optimal muscle growth and repair according to a study published in Medicine and Science in Sports and Exercise.

Below I have listed out some high-quality nutrient snack ideas to support weight gain:

  • 1 Medium apple + 3 Tbsp. PB (400 kcal)
  • 5 c. Pistachios, almonds, walnuts, seeds (400 kcal)
  • 2 Tbsp. PB + whole wheat bagel + honey = (500 kcal)
  • 5 c. granola + 5 oz. low-fat Greek yogurt = (350 kcal)
  • Cooked veggies in olive oil + ¼ c. avocado= ( 400 kcal)
  • 8 oz. whole milk + 0.5 c. oatmeal = (325 kcal)
  • 5 avocado = (150 kcal)
  • 4 Tbsp. hummus + 10 baby carrots = (220 kcal)
  • Plain whole grain bagel with 2 Tbsp. cream cheese= (400 kcal)
  • Grilled pita bread with ¼ c. hummus, sliced avocado, tomatoes = (550 kcal)
  • Trail mix or fruit mix per ¼ cup= 100 kcal

Nutrient timing, exploring optimal meals pre- and post-workout

I advocate for meal timing of 4-2-1. Which I explain in the following. Eating a proper meal (3-4 hours) before an event according to the plate that fuels the muscle, body, prevents hunger and supports hydration levels to help decrease risk of injury. The meal should be balanced, with more of a focus on protein, carbohydrate and limited fat due to the length of time it takes to digest the food source.

Example of meals to consume (4 hours) prior to an event include:

  • Glass of skim cow’s milk, 4 oz. of grilled chicken, grapes, whole grain wrap with spinach and tomato. Roughly 500 kcal
  • Glass of skim cow’s milk, 4 oz. of turkey, brown rice, roasted vegetables and a banana. Roughly 500 kcal
  • Glass of fat-free chocolate milk, egg omelet, whole-grain toast spread with 1 tbsp. avocado, cup of fruit. Roughly 550 kcal

To maintain energy stores and support enough fuel for competition or practice consume a small meal containing minimal protein and some carbohydrate.

Example of meals to consume (2 hours) prior to an event include:

  • 4 oz. of Greek yogurt and berries. Roughly 200 kcal
  • Hard boiled egg and pear. Roughly 150 kcal
  • String cheese and strawberries. Roughly 150 kcal

Lastly, about one hour out from practice or event you should sip on fluids, provide minimal about of carbohydrate if still hungry and limit protein and completely avoid fat. The goal is that you are already properly fueled. If breakfast, lunch and proper snacks have been consumed this 1-hour out protocol should really be fluids. If the athlete is still hungry 45-60 min prior to the event the window for opportunity to fuel has been missed.

Example of what to consume (1 hour) prior to event.

  • Possibly sports drink
  • Water, flavored waters
  • Watermelon slices, banana or grapes (quick sugar that can be used as fuel with minimal digestion)

A combination of carbohydrate and protein is highly encouraged for pre-workout meals.

Recovery nutrition broken down

Proper refueling and rehydrating is key after training, practice or an event. Recovery nutrition can depend on type of training, training volume, training intensity, timing of next training session, body weight and overall energy intake. Given most high school athletes struggle to consume enough calories any nutrition post-exercise will be beneficial. Specifically, consuming (15-25 gm of protein) and (30-60 gm) carbohydrate within 30-60 minutes can support recovery and training adaptations due to:

  • Enhancing heart rate, blood pressure allowing greater nutrient delivery to muscles.
  • Quicker glycogen (storage form of carbohydrate) replenishment and ultimate tissue repair.
  • Body initiates muscle anabolism which supports muscle growth and repair.

Recovery options:

  • 1.5 cup cottage cheese and 1 cup of berries
  • 1 cup Greek yogurt with berries
  • 8 oz. of low-fat chocolate milk paired with a banana

Chocolate milk is highly underrated among parents, coaches and health practitioners who are concerned about “too much sugar”. However, chocolate milk offers electrolytes, 8-g of high-quality protein but it replenishes glycogen stores and rehydrates just as well as Gatorade. Additionally, you’re getting 9-essential nutrients which include calcium and vitamin D that support bone health.  How does chocolate milk stack up to the commercial sports drink regarding both male and female high school athletes? A field based study published in the JISSN study showed that in high school football players, chocolate milk has a greater impact on performance than regular sports beverages when high school athletes drink it for recovery. The athletes who consumed chocolate milk bench-pressed an average of 3.5% more than they could before – whereas those who drank the commercial sports beverage decreased in bench-press strength by about 3.2%. Net difference of 6.7 percent for those who drank CM vs commercial sports beverage. Both groups showed improvement with squats, but chocolate milk drinkers showed more, lifting 15% more weight than before – whereas commercial sports beverage drinkers only lifted 8% more. nearly double the increase in strength for chocolate milk drinkers. Chocolate milk is an accessible, affordable and delicious recovery option for adolescent athletes—and it may give them a strength edge due to the 4:1 carbohydrate to protein ratio.

If you’re a coach check out your local dairy council to explore options available for stocking your team’s fridge with chocolate milk. This is a grant program offered to you by your local dairy farmers regardless of what state you are in. Check out the National Dairy Council’s resources for more information about your state or regions grant’s available. A great resource to check out recovery nutrition and a long list of snack ideas is found here compliments of the USOC Sport Nutrition Team.

Encouraging a healthy relationship with food

When talking about nutrition we must practice inclusion vs. exclusion. For example, telling your student athletes that bread is bad because it isn’t paleo isn’t optimal. Now, you may be smirking, but this is quite common. It is important to promote healthy behaviors and that certain foods may be more optimal than others we don’t demonize foods. When talking to your athletes ask about their food preferences. Acknowledge how they talk about food, body image, overall relationship with food. Support your athletes who desire to use food and nutrition to enhance, sleep, healing, recovery, and protection from injury and illness.

Speaker before audience in auditoriumForward thinking is adding sports dietitian services in the high school. I hypothesize in the next 5 to 10 years a sports dietitian will be added to the roster of high schools. I work with many young athletes and several of their parents see the benefit of nutritional services. I myself, have met with many athletic directors in the state of Michigan and run into challenges of funding and resources. However, I predict that more and more will learn the valuable role having a sports dietitian on staff is. Not only to help support the health and well-being of the student but the long-term effects on health in creating healthy and sustainable habits. By having a sports dietitian to consult with students and student athletes to support eating and fueling needs. It’s a great opportunity to review daily nutrition, listen to guidance and gain advice from a food and nutrition expert to prevent deficiencies and foster a healthy relationship with food. Sports dietitians can deliver team talks by meeting with teams to discuss fueling strategies to enhance their goals (pre-season, in-season, and off-season). Furthermore, a dietitian that specializes in sports nutrition can help support the four pillars of performance nutrition: Hydration, energy intake, nutrient timing and recovery. Lastly, sports dietitians provide great resources on meal planning for coaches, administration, parents and students.

“Nutrition is your athlete’s secret weapon to outcompete their competition. Nutrition can make a good athlete great or a great athlete good.”

– 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. 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 the founder of Nutrition with Wendi, LLC. Wendi is active on Twitter and other social media platforms as Nutrition_with_Wendi.

Vitamin D Deficiency: Are You at Risk?

6 Risk Factors for Vitamin D Deficiency

An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiency according to a review published in the Journal of Pharmacology & Pharmoacotherapeutics . Vitamin D deficiency is being recognized as a world problem that can have serious health consequences for children and adults. Vitamin D is a fat-soluble vitamin that is produced from ultraviolet rays from the sun that strike the skin to trigger vitamin D production.  Vitamin D promotes calcium absorption in the gut and maintains calcium and phosphate levels to give us strong bones. It also supports muscle function, cell growth, neuromuscular function and immunity.

 

In the body, vitamin D is linked with:

  • Immune function
  • Blood pressure regulation
  • Muscle strength and mass
  • Absorption of calcium
  • Healthy weight management
  • Overall bone and teeth health

Vitamin D deficiency can go undetected as the signs and symptoms are asymptomatic, but lead to several health problems like:

  • Osteomalacia
  • Osteoporosis
  • Risk of stress fractures
  • Muscle aches and weakness
  • Muscle twitching
  • Periodontitis

 

Several factors influence vitamin D levels. Here are the six important ones!

  1. Location. The further away from the equator you live, the less vitamin D producing UVB light that reaches the earth’s surface during winter. For example, residents in Minnesota may receive little if any of the vitamin from October through February. Short days and wearing clothing that covers arms and legs also limits UVB exposure.
  2. Skin color. Dark-skinned people tend to require more UVB exposure than light-skinned people to produce the same amount of vitamin D. This is due to melanin in the skin that makes it dark. It competes for UVB that stimulates the body’s vitamin D production. Sun screen will also limit skin’s ability by 97%.
  3. Body Composition. People who carry excess weight do not have a change in vitamin D production, but higher body fat concentrations affect levels of vitamin D in the blood. Remember that vitamin D is fat soluble, which means the more body fat the more diluted it gets. If you are overweight or obese with a BMI >30 you may need more vitamin D.
  4. Gastrointestinal disorders. Vitamin D is a fat-soluble vitamin, so fat is necessary for absorption.  Those with Crohn’s, Celiac, or Inflammatory Bowel Disease are unable to absorb fat properly leading to a deficiency in fat soluble vitamins, like vitamin D.
  5. Aging. Skin production of vitamin D in older adults decreases due to skin changes with a reduced amount of the vitamin D precursor. Lifestyle factors with limited outdoor exposure and more layers of clothing also negatively impact vitamin D production. Lastly, renal production of vitamin D decreases due to diminishing renal function with age. These changing factors in vitamin D metabolism generate a higher risk for vitamin D deficiency.
  6. Dietary intake. Few foods contain vitamin D naturally, and if you avoid milk or follow a strict vegan diet you are at an increased risk. Since most of the natural sources are animal based, including fish and fish oils, egg yolks, fortified milk, and beef liver.

Limited intake requires fortified sources. Fortified means vitamin D has been added.  Foods that contain vitamin D include; Fatty fish like mackerel, salmon, halibut, tuna, sardines and herring.  Fortified sources include; milk, orange juice, yogurt and cereal.  Mushrooms and egg yolks also contain traces of vitamin D.  The recommended dietary allowances for vitamin D for male and females under the age of 70 is 600 units, and 800 for people over 70. For those under 12 months calls for an intake of 400 units a day.

Vitamin D content in food sources include:

  • 6 oz. fortified yogurt = 80 IU
  • 3 oz. of salmon = 794 IU
  • 1 cup of fortified cereal = 40 IU
  • 1 cup of fortified milk = 120 IU
  • 1 egg yolk = 41 IU
  • 1 cup of fortified orange juice = 137 IU

 

Vitamin D is important to overall health.  The best way to have a healthy level of vitamin D is consuming foods rich in vitamin D and getting adequate sun exposure when possible. It’s important to note that resources and blood tests available to determine if you are vitamin D deficient. For more information, you should consult with your physician, dietitian or health practitioner before taking a vitamin D supplement or if you feel you are at risk for vitamin D deficiency.

Interested in learning more about your vitamin D status? Check out the website of the Vitamin D Society for more information. A more comprehensive table of Vitamin D concentrations and health are found here via the National Institute of Health.

As a registered dietitian nutritionist, I am very passionate about vitamin D an overall health. In addition to this article will be another illustrating the important role vitamin D plays in athletic performance.

In good health,

 

Wendi Irlbeck, MS, RDN

Carbohydrate and Protein Needs for Young Athletes Desiring to Make the Jump from Good to Great!

Bowls filled with granola and berries

There’s No “One-Size-Fits-All” Nutrition Approach

An athlete’s energy and nutrient needs depend individually on his or her age, body composition, goals, and training volume, and depends globally on the demands and intensity of the sport. Put simply, the greater the intensity, duration and frequency of the activity combined with the athlete’s weight or body composition, the higher the demand of protein, carbohydrate and calorie intake.

If you’re a coach, parent or athlete reading this, don’t become overwhelmed. This article intends to introduce to you some general guidelines on optimizing energy needs (i.e. calories, protein, and carbohydrates) to sufficiently support overall health and advance athletic performance.

First rule of thumb, ALL adolescent athletes should consume breakfast, lunch and dinner with 2-3 snacks in between meals to fully optimize energy levels. You must build a plate that includes a source of lean protein, a fruit, a vegetable, a healthy fat and a serving of dairy if you wish to get real and progress with your nutrition. A visual of the plate and practical nutrition strategies can be found in my previous blog here.

Fuel Up to Avoid Stalling Out

Youth athletes have significantly higher nutritional needs than their less-active classmates because athletes need more calories to support performance demands, normal growth, general development and maturation. According to the Academy of Nutrition and Dietetics, female teen athletes need roughly 2,200-3,000 calories and male teen athletes need roughly 3,000-4,000 calories per day (depending upon the individual and sport). Additionally, adolescent athletes training in multiple sports may need upwards of 5,000 calories per day to maintain weight and support growth needs. It’s paramount to encourage adequate calorie consumption during times of heavy training. For perspective, low-energy availability in female adolescent athletes can lead to short stature, increased injury, delayed puberty, poor bone health, metabolic and cardiovascular issues, menstrual irregularities, disordered eating behaviors – this according to a review published in the International Journal of Sport Nutrition and Exercise Metabolism published by Desbrow et al., 2019.

Relative Energy Deficiency Syndrome (RED-S) is a more comprehensive label that builds on the condition of low-energy availability, also known as “female athlete triad,” to describe an energy deficiency gap that results when energy intake is insufficient to support daily activities, living, growth and function. RED-S affects primarily females, but also young males.

Premium Fuel for the Young Athlete – Carbohydrates!

Carbohydrates are an athlete’s most important source of energy for optimal athletic performance. Several studies carried out during the last 50-60 years have consistently highlighted carbohydrates as the primary macronutrient to sustain and enhance physical performance. The Institute of Medicine (IOM) has established that 45-65 percent of calories in one’s diet should come from carbohydrates or between 3 and 8 grams per kilogram of body mass, depending upon the exercise intensity. For example, a 14-year-old female athlete should consume 2,000-2,400 Granola and yogurt with fruit, juice, and eggscalories per day, with 225 – 270 g (45% of total calories) to 325 – 390 g (65% of total calories) from carbohydrates. Keep in mind the dietary reference intake (DRI) remains at 100 g per day and recommended daily allowance (RDA) at 130 g day for all age and sex categories (children ≥ 1 year), both measures not related to physical activity. High-quality carbohydrates for athletes to consume include, but are not limited to, 1. whole grains like pasta, rice, tortillas, bread, oatmeal, low-fat dairy, and energy bars, 2. fruits like berries & bananas, and apples, 3. starchy vegetables like squash, potatoes and eggplant. To experience a boost in energy, consider adding items from this longer list of quality carbohydrate-rich foods to achieve enhanced athletic performance.

Performance tip: Make half your plate carbohydrates if you’re an endurance athlete, especially on heavy training days. The average athlete should be eating around 360-500 grams of carbohydrates per day. Failing to consume enough carbohydrates will cause a decline in performance, cognition, focus, and athletic performance. Time-to-fatigue and injury risk will also increase without enough dietary carbohydrates. To keep it simple, carbohydrates are not “optional”; they are essential. You can take it from an RDN whom stands for science or examine the science for yourself by checking out Nutritional Considerations for Performance in Young Athletes published in the Journal of Sports Medicine.

Power Up with Protein!

Protein is critical for building, maintaining and repairing many cellular structures, like skeletal tissues. Consuming enough protein supports synthesis of hormones, neurotransmitters, energy production, gene activity and transportation of biological molecules. The Institute of Medicine (IOM) has established that 15 to 20 percent of total calories, or about 70-160 grams should derive from high-quality protein sources.

To breakdown the science, consuming adequate protein is critical for proper growth, development and normal physiological function during adolescence leading into adulthood. Distinctive demands during adolescence, especially those that engage in high-intensity sport, call for a greater daily protein intake than that of adults. Currently the RDA for protein is 0.95 g/kg/day for children ages 4-13 years and 0.8 g/kg/day for adolescents between the ages of 14-18. Those that engage in regular training and endurance sports like swimming, rowing, distance running, and soccer may need 1.2-1.4 g/kg/day while power sports like weightlifting, gymnastics, football, wrestling shall require 1.0 – 1.5 g/kg/day .

High-quality protein sources include beef, poultry, bison, pea protein, pork, tuna, turkey, seafood, fish, and dairy products, such as milk, yogurt, whey, cheese and cottage cheese. To find out how much protein some of your favorite sources provide, check out this list from the Academy of Nutrition and Dietetics. Keep in mind that not all proteins are created equal. To deter you from going down the rabbit hole of plant proteins vs. animal proteins, I will simply link an article for you to review here. It’s important to just remember that foods rich in leucine, a branched chain amino acid found in animal proteins, will have the greatest positive affect on driving muscle protein synthesis. We could get really complex on this topic but it’s enough to simply emphasize the importance of consumption of high-quality proteins that are listed above due to their rich leucine content, especially since we are addressing protein intake for adolescent athletes. Most young athletes barely consume enough calories and protein as it is. To keep it simple, make sure your adolescent athlete consumes ¼ of their plate or a 4 oz. serving of a high-quality protein three-five times per day. As I always say, success starts with the basics and carrying them out on a consistent basis.

Failure by your adolescent athlete to consume adequate protein intake will cause declines in energy, weight, muscle growth, and strength, while increasing the likelihood of onset fatigue. Does this mean your adolescent athlete should be slamming protein shakes? Of course not, but they should be consistently consuming whole foods at regular mealtimes. Consuming good old fashioned chocolate milk on-the-go can even be a great way to increase calories while meeting additional protein intake demands. This is especially a great addition to refuel and re-hydrate post-practice or game! Make no mistake, a protein shake or chocolate milk will not make up for missed nutrients from consuming regular meals. Furthermore, supplements like protein powders are not regulated by the FDA and so it is important to select a protein powder that has been third-party tested with a NSF stamp of approval, which deems it certified for sport. This is paramount to ensure there are no banned substances on the label, that the product is manufactured in a facility that follows acceptable manufacturing standards, and that the contents of the supplement match what is printed on the label, ultimately being safe for consumption. To search supplements that are third-party tested and free of any banned substances, check out Informed-Sport.

Stirring it Altogether:

Knowing your carbohydrate and protein intake recommendations is great, but I encourage using the plate as a method of hitting your intake requirements. If you consume a balanced plate with all the components 3-5 times per day with high-quality snacks in between, you’re likely going to meet the energy demands of your sport. Again, it’s important to remember that carbohydrates are the body’s preferred source of energy.

Keeping with the basics such as eating breakfast, lunch and dinner with small snacks in between meals will help improve your health and sport performance. Don’t skip meals and make sure your plate is full of colorful fruits and vegetables. Always choose water or milk over sugary beverage to support hydration and better overall health. It’s time we get back to the basics, which I discuss in detail in the last article I published, available for reference here. As always, nutrition is a secret weapon that can help you perform optimally in the classroom and in sport.

Your sports nutritionist,

Wendi Irlbeck, MS, RDN

Practical Nutrition Strategies for Youth Athletes

Most parents and families understand how critical a nutrient-rich, balanced diet is for optimal health and athletic performance. If you’re raising an adolescent or teen athlete performing at a high-level, you must focus greater attention to their fueling needs to ward off fatigue, prevent nutrient deficiencies, and decrease risk of injury.

Support your youth athlete using these strategies:

There is no “special diet plan” to assist in achieving optimal athletic performance. Consumption of the fundamentals (three high-quality balanced meals with 2-3 snacks between) on a consistent basis leads to better sports performance, games won, strength increases, and fewer injuries. A great resource to build a plate for optimal performance can be viewed here .

The greater intensity the sport, duration and training volume, the greater requirement of carbohydrates and calories to sufficiently support energy levels. This pertains to sports like ice hockey, field hockey, basketball, swimming, soccer and long-distance running.

You must also make a conscious effort to consume snacks containing protein and carbohydrates between meals. Fruit with string cheese is a great snack to support energy levels and maintain fueling between meals! For snack ideas to fuel your teen athlete, be sure to check out this article from the Academy of Nutrition and Dietetics.

Hydrate, hydrate, hydrate! Water is vital to maintain peak performance during exercise. A good rule of thumb is to encourage consumption of 1 oz. of water per pound of body weight. It is worthwhile to invest in a good water bottle for your teen athlete to carry and keep on hand to foster good habits and prevent dehydration. Check out this article from USA Triathlon for fluid needs before, during and after exercise.

Eating breakfast is non-negotiable. Teens need adequate nutrition to support proper growth and development. Research has indicated nutrients and calories missed at breakfast by teens is unlikely made up for later in the day. This can result in insufficient intake which can hinder sports performance and prevent proper maturation. Great grab-and-go meals include a hard boiled-egg and fruit, string cheese and banana, yogurt parfait and whole-grain granola, berries and oatmeal.

A bedtime snack containing 15-20 grams of protein and approximately 30 grams of carbohydrates will support restful sleep and help build lean muscle tissue during the night. Athletes training intensely especially need bedtime protein to improve recovery and training adaptations (Trommelen & VanLoon, 2016). Cottage cheese, milk, and yogurt are rich in casein, a slow digesting protein. Pair an 8 oz. serving of cottage cheese with sliced bananas, which are a rich source of magnesium helping to relax the muscles in your body as well as lower brain temperature to regulate hormones.

Caffeine has no place in an adolescent’s diet. A 2018 report stated that greater than 40% of American teens surveyed had consumed an energy drink within the past three months. Several emergency visits have occurred due to energy drink consumption among teens between the ages of 12-17. The American Academy of Pediatrics has concluded that energy drinks are “not appropriate for children and adolescents, and should never be consumed.” Monster and Gatorade do not provide the same hydration benefits so be weary of advertisements that contribute to this confusion. Caffeine can negatively impact sleep, anxiety levels and also impair appetite.

Load up on fruits and vegetables between meals! The more colorful your athlete’s plate, the better their gut health and immune function will be. Fruits and vegetables are rich in antioxidants and contain quality nutrients needed for optimal growth and development.

Calcium is critical for proper bone growth, development and overall health. However, calcium can only reach its full bone-growth potential in the presence of adequate vitamin D. Calcium and vitamin D work together. How? Vitamin D helps absorb calcium. Research has proven that American girls do not get adequate calcium in their diet after age 11. This deficiency increases risk of injuries like stress fractures. Recommendations for calcium and vitamin D vary. A great way to attain adequate calcium and vitamin D is to consume dairy productsOatmeal bowl topped with fruit and nut butter such as cheese, yogurt, milk and fortified beverages. A yogurt parfait with mixed berries is a great pre-exercise snack to fuel performance and also serves as a great breakfast to start the day!

Ramp up the color game! No, I am not talking about your outfit; I am talking about your plate. Be sure to fill your plate with many colorful fruits and vegetables that are rich in antioxidants, vitamins and minerals that are essential for health and injury prevention. Citrus fruits, red and yellow bell peppers, dark leafy greens, broccoli, berries and tomatoes offer vitamin C. Vitamin C offers anti-inflammatory properties that speed up recovery and decrease risk of injuries.

Due to their zinc content, meat, fish, nuts, seeds and whole grains should be staple foods to help your youth athlete recover from a tough practice, while supporting growth and even provide wound-healing properties. Zinc is a component of proteins and enzymes and research has shown that insufficient zinc can delay recovery and wound-healing.

I hope you find useful these basic strategies to support your adolescent in their sport. It is important to make sure your adolescent is consuming balanced meals consistently with snacks in between before implementing supplements, as supplements are meant to satisfy the gaps in nutrition. Good nutritional habits must be established first. Click here for information on building a performance plate.

Nutrition is a secret weapon! It can make a good athlete great or a great athlete good, the choice is up to you!

In good health,

Wendi Irlbeck, MS, RDN

Overindulge on Thanksgiving? Damage Control Tips for the Weekend After

A delicious left-over pumpkin pie taunts you from the kitchen counter alongside the heaps of leftovers in the fridge, saying, “eat me!” Or those sugar cookies and assorted desserts your guests conveniently forgot to take home? Eh, what’s one more going to do? The weekend after Thanksgiving can be toughest for many hoping to maintain their weight and health goals. Holiday weight gain is quite common for many adults. So, you’re feeling guilty from too much pie and turkey. The best thing you can do now is let the past exist in the past. Say “goodbye” to the guilt, shame or any negative feelings you may have because you have a new day in front of you and an opportunity to take control moving forward.

Many of my clients have expressed that “it’s inevitable to gain weight and I might as well just start over on January 1st.” While I honor those, who desire to start off a new year with health as a priority, this is not the best mentality for life-long health. As a registered dietitian and trainer who has been where you currently are, I encourage you to work smarter, not harder. Let me throw out an analogy for you – if you sign up for a 5k, which is roughly 3.10 miles, would you start your race 2 miles before the starting line, expecting the same time and competition as if you started at the starting line with the other runners? Raise your hand if you want to work harder and put yourself at a disadvantage? I wouldn’t put my hand up either, so what I am getting at here is if you know you want to lose weight or improve your lifestyle, start the process now.

Let’s begin by being mindful of our health and fitness goals by minimizing the empty calories and overindulgence that takes place between today and January 1st. Would you not feel better if you started today and not January first like everyone else? The truth is you don’t have to start two miles behind the starting line and then end up running a 7k when you’re only training for a 5k. Let’s CHOOSE to make it easier for ourselves, limiting the shame and guilt, because holiday weight gain is not inevitable! I believe in you – you should too – and I promise you can do this!

Here are 5 tips to help you focus on gaining more memories this holiday season than lbs.:

  1. Repeat after me, “resume normal eating immediately”

The worst thing you can do today is continue with the oversized portions of foods that you don’t normally consume. Get back on track with your normal intake of balanced meals containing a lean protein, fruit, vegetable and healthy fat. It’s important not to consume meals that are both high in fat and high in carbohydrates to offset blood sugar levels. You likely consumed an overabundance of carbohydrates on Thanksgiving so it may be wise to CHOOSE to limit carbs and even calories in these immediate days after to re-stabilize your hormones. Don’t make the mistake of skipping meals now to try and off-set the over-eating you did on Thanksgiving. Unless you practice intermittent fasting in your normal routine, you shouldn’t skip meals. Skipping meals can lead to feeling overly hungry later, which will make matters worse.

  1. Get active with family & friends

Sitting on the couch watching Netflix may be your family’s holiday tradition. However, inactivity contributes to weight gain, especially during times of overeating. Make a new tradition with your family spending time moving with your loved ones! Races are popular this time of year – go sign up as a family and gain memories! If you can’t run, walking can be just as beneficial. Movement is movement! Look at gym memberships that are likely currently available at a lower to no joining fee cost!

  1. Drink up!
    • I’m not talking about the eggnog. Although it’s delicious, it won’t help you with your health and fitness goals. I am talking about water. It is so important to increase your water intake during the holidays due to the different foods you’ve been consuming which can disrupt regular digestion. Your gut and waistline will thank you for greaterImage result for water glass" water intake after eating new foods.
    • Water consumption is also a great way to curb cravings and stay hydrated. Often when we are “hungry” or have a craving it is because we are thirsty and dehydrated. Be sure to drink 20 oz. of water every couple of hours throughout the day to stay hydrated and ward off unnecessary snacking. Research exists indicating increased hydration can be associated with weight loss.
    • According to the study, higher protein and water intake is associated with weight loss. If you’re having difficulty losing weight and finding yourself overly hungry all the time, you may want to reevaluate your water intake. Drinking water before meals can help you feel fuller and can also assist with digestion during meals.
  2. Control portions
    • Controlling portions supports getting back into a routine of normal eating. Keep in mind the portions you may or may not have learned –
      • A portion of protein is the size of your palm which is roughly equivalent to 3 oz.
      • A serving of veggies is 1 cup and fruits is 0.5 cup
      • A fat is approximately 1 Tbsp. nuts and seeds should be limited to a serving of 0.5 oz.
      • Should you choose to include a carbohydrate, a serving is 1 slice of bread, 0.5 cup of pasta or 1 cup of a whole grain.
    • In instances of weight loss and management it may be more helpful to increase protein, fruits and vegetables. I recommend working with a dietitian to ensure you’re hitting appropriate portions and getting adequate nutrition.
  3. Focus on quality sleep and managing stress levels
    • Sleep deprivation during the holidays is quite common and can further lead to poor nutrition and physical activity habits. Those that tend to sleep less tend to be hungrier and a result can over consume calories leading to an increase on the scale. Additionally, less hours slept is also associated with a disruption in the circadian rhythm, which is our biological clock controlling many important physiological functions. Aim for 7-9 hours of quality sleep per night. This will also help prevent your risk of getting sick and missing out on the true enjoyment of the holiday festivities.

These five simple tips will enable you to focus on progress through the holiday season! Should you over-eat or have something outside of your “plan,” tell yourself “it’s okay,” dust the cookie crumbs off and keep moving forward. “When a child learns to walk and falls down 50 times, the child never thinks to himself maybe this isn’t for me.” Always get back up and keep moving!

Your health and fitness coach,
Wendi Irlbeck, MS, RDN

Evidence You Should Consume More Protein from a Dietitian Who Lifts!

What is protein?

  • Protein is primarily found in animal and dairy products.
  • Image result for protein"Protein enhances muscle mass, strength, endurance, muscle recovery and power.
  • Decreases inflammation, muscle protein breakdown.

First off, let’s talk about the Recommended Dietary Allowance (RDA) for protein. The current RDA is a modest 0.8 grams of protein per kilogram of body weight. The RDA is established as the amount of a nutrient you need to meet your basic nutritional requirements. Essentially, it’s the minimum amount you need to keep from avoiding sickness- not the specific amount you’re supposed to consume each day. For example,

  • For a 140-pound person, that means about 50 grams of protein each day.
  • For a 200-pound person, that means about 70 grams of protein each day.

Reasons to eat more high-quality protein daily

  • Muscle growth
  • Strengthens bones
  • Hormone regulation
  • Aids in quicker recovery
  • Supports lean mass gains
  • Suppresses appetite and promotes satiety
  • Prevents chronic ailments associated with aging
  • Protects immune system against illness and injury
  • Aids in weight loss during times of energy restriction

 

That being said, let’s talk about why you need more protein. As you can see in the bullet list provided protein is VERY IMPORTANT. As a registered dietitian nutritionist and fitness professional I find the RDA to be quite confusing to the general public, athletes and coaches. To be honest, even dietitians can’t seem to agree on what to recommend for protein to their clients, patients and athletes. So if there is a misunderstanding among the food and nutrition experts there’s likely a misunderstanding across multiple populations. Especially young children, athletes and the elderly are in greater need for more protein.

Is more protein better?

The Protein Summit reported in a special supplement to the June issue of the American Journal of Clinical Nutrition (AJCN)  that Americans may eat too little protein, not too much. In fact, eating more protein can help provide the whole “package”. That means that a byproduct of consuming more protein is you’re getting other great nutrients such as B-vitamins, carbohydrates, minerals and healthy fats that offer the complete package. Naturally when you consume more protein you will typically consume less low-quality foods like simple or refined carbohydrates that people typically turn to when they’re “hungry”. Sweets, cookies, white breads and pastries won’t offer the healthy nutrition you’d get from a high-quality protein source.

Examples of high-quality protein sources:

These are just few of the high-quality protein sources out there. Most animal sources of protein such a

s meat, dairy, fish and chicken offer all essential amino acids in proportion needed by the human body. While plant-based proteins such as vegetables, nuts, beans and grains often lack one or more of the essential amino acids. That does not mean you should only consume animal products to attain your essential amino acids because you can utilize soybeans and quinoa which contain all nine essential amino acids needed. Click here for a complete list available if you’re interest in plant-based proteins.

 

Athletes and protein needs

Even athletes have higher needs. Provided the remodeling process of muscle proteins there is a much higher turn over rate as a result of higher training volumes. Specifically, in track and field athletes it would be wise to consume roughly 1.6 grams per kilogram of body mass each day if their goal is to increase muscle and pre

vent muscle breakdown. A good target protein intake should be between 1.6 and 2.4 grams per kilogram of body mass per day as cited in recent findings in a consensus statement on Sports Nutrition for Track and Field Athletes. A summary of the review can be accessed here .

The International Society of Sports Nutrition Position Stand on protein and exercise can also be accessed here which provides an objective and critical review related to the protein intake for healthy and fitness oriented individuals. For building muscle mass and maintaining muscle mass, an overall protein intake of 1.4-2.0

 

g/kg body weight/day (g/kg/d) is enough. However, there is evidence to support (3.0 g/kg/d) to support positive effects on body composition in strength-trained athletes to promote lean mass gains. It is optimal to spread out protein intake between 20-40 g/meal throughout the day.

As a registered dietitian nutritionist I strive to consume (2.0 g/kg/d) to support my health and performance goals. I encourage all of my clients and athletes to consume more protein. Especially if you’re trying to increase lean mass and strength gains. Higher protein will not make you fat, it will help support a healthy body and make you feel more satisfied!

Older adults and protein

Older adults are fighting off accelerated loss of muscle mass and function that is associated with aging, referred to as sarcopenia. For every decade after 40 years old you lose 8% of muscle mass and it increases to 15% after 70 years of age. Older adults should strive to consume 1.5 to 2.0 grams of high-quality protein per kg of body weight per day according to an article by the Center of Aging. Up to one-third of older adults don’t eat enough due to reduced appetite, impaired taste, swallowing difficulties and dental issues. During the aging process the body is less efficient and struggles to maintain muscle mass and strength along with bone health and optimal physiological function which warrants a greater need for protein.

Protein summary

Eat more high-quality protein. It won’t make you fat, harm your kidneys or bones. It will support lean tissue gains and help you recover overall while fighting age related muscle loss. Especially if you’re a female athlete, aging adult, male, or in general human with a beating pulse. That’s a joke, but really If you have questions about eating more protein or how to implement higher-quality sources into your diet email me and let’s have a conversation!

Your health and fitness coach,

Wendi Irlbeck, MS, RDN

Tips for Staying on “Track” this Holiday Season!

The holidays are a time for cheer, indulging and celebration with family and friends at parties. So, how do you enjoy the delicious treats but still stay on track with your goals? As a registered dietitian and sports nutritionist, I have some strategies that will help you stay lean and healthy to keep you on track with your health and performance goals during the holiday season!

Repeat after me, it is not about being perfect but maintaining accountability. Set an intention before you attend a holiday party or event. Hold yourself accountable by sharing your intent of “health” or eating “well” with your family and friends at the party. By setting an intent beforehand you are less likely to indulge in food or drink that make you feel less than your best! Another great way to stay on track is to avoid skipping meals to save calories. This is a common mistake made by many that if they save all their calories for the party, they won’t overindulge. It would be wise to consume a balanced snack with lean protein and healthy fat like string cheese, hummus and pepper slices. Check out this awesome recipe for a tasty , lighter and smoother version of hummus using Greek yogurt! Another factor to keep in mind is pairing quality protein and fat to help reduce cravings for sugar and overly processed carbs.

Let’s talk about alcohol, which is a real challenge for most around the holidays. Alcohol lowers your ability to make good decisions and can lead to regret in the days following. Most alcoholic beverages are loaded with sugar and empty calories. If your goals are to maintain good health, energy and optimize your workouts it may be wise to limit or avoid alcohol. Request a sparkling or fruit infused water at the party. Your waistline, scale and next 5k time will thank you for that! In addition to re-thinking your drink, it would be wise to eat mindfully. Mindfulness means expressing gratitude with each bite of food. After all it is a time of cheer, spirit and gratitude during the holiday season! Before the meal, take some deep breaths and as you eat, breathe through your nose, chewing every bite slowly by focusing on the flavors, colors, and smells. Then after, assess your hunger on a scale of 1 to 10 and determine how much more food you need to consume to be satisfied.

Another great way to stay on track and even enhance your relationships with others is to focus on the people, not the food. Focus on the conversation with the people at the table instead of what’s on your plate. You will learn quite quickly how much the person appreciates your attentiveness and eye contact with them, over pushing around the pie on your plate next to the carrot slices. Make a point to plan a fun activity after the meal, a group walk, board games, and offer the host assistance with the cleanup. Again, not only will the host appreciate this, but this decreases the risk of you reaching for another dessert or overeating, plus you’ll burn more calories than sitting in a chair!

Staying on track often means playing some mad defense. Yes, I said defense. Food pushers are at every gathering, function and we all know them, and you may even be one. Keep in mind to be polite when being pushed to indulge. Many of us can identify certain relatives as food pushers, they may ask you to have another slice of pie or try the turkey shaped cookies on the counter next to the mimosas, when really you don’t want to over do it. You kindly and respectfully decline but they again proceed to say, “have one, come on you work so hard and are always so strict, just one won’t hurt you.” Remember to stay your course. It can be challenging to say “no”, but this is oh-so important when the average weight gain during the holidays is around 6-8 pounds!

When trying to resist the urge to overindulge or play defense against the food pushers keep these tips in mind:

-Load up on high quality protein (chicken, beef, eggs, cheese, yogurt)
-Pick your favorite dessert, only eat one serving of it.
-Practice mindful eating and focus on how hungry you are.
-Load up on veggies if you feel the urge to snack and limit dips and dressings that can be high calorie

Maintain consistent workouts. Be sure to participate in a good long run or some aerobic exercise to offset some of the inflammation and higher calorie foods that are not your usual diet. Encourage your friends & family to join you!
Lastly, if you get off track you can always get back on the right one to lead you to your destination. Let me be straight with you, as runners and fitness enthusiasts you can often get off course during a run. If you do, do you just lay there in the forest or the trail to die? Of course not! You get back up and find yRunner outside on snowy dayour course back to your end destination. Our diet is the same, if you get off course you can always get back on track the next day to reach your destination! The holidays are meant to be enjoyed and celebrated with loved ones and it is okay to try new foods and to sample delicious treats. Just be mindful of your goals and incorporate the strategies in this blog for success!

Your health and fitness coach,

Wendi Irlbeck, MS, RDN