Are you looking for the perfect gift for your friends, colleagues, or loved ones? Well then look no further! Purchase a gift certificate for nutrition services provided by Wendi Irlbeck, Registered Dietitian Nutrition, and Healthy Lifestyle Coach!
This is the ideal gift for:
-Parent or sibling who wants to lose weight, regain control of their health, or simply just learn how to prepare healthy meals in the kitchen!
-A boss, co-worker, or someone in your community who many desire more energy and accountability in making healthier choices!
-A partner, friend, or family member who may desire to learn more about grocery shopping and meal prep.
-A young athlete who needs help learning more about nutrition to be a stronger and healthier athlete!
-High school educators or parents of young children desiring to learn more about nutrition.
-A sports coach who wants to expand their understanding of nutrition for their teams and fellow coaching staff.
-Anyone who wants to learn more about nutrition, be healthier, gain confidence in the kitchen, lose weight, improve sleep, feel more energy, and feel empowered!
Personalized one-on-one consultations and personalized plans and educational opportunities designed to help each and every client achieve their goals and best self!
Contact Wendi through email, firstname.lastname@example.org to inquiry more details on purchasing the gift of health for your loved ones, friends, community members, or colleagues this holiday season!
Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information.
Or sign up to work with Wendi from any of her services .
If you’re a high school athlete, you’ve probably gone to an early morning practice, school, training session, or game without eating “breakfast”. Learn how you’re hindering your performance. Or, if you work with young athletes, are a high school athlete, or a parent of the one you know what crazy mornings look like these days. Many are so worried about checking their phone in the am they are wasting precious minutes that could be allocated to breakfast. Case and point, if you have time to grab your phone, scroll through social in the morning then you have time to grab something nutritious to fuel your day. That’s right, young athletes need to eat breakfast and the excuse “I don’t have time” or “I’m not hungry” is not acceptable. Time for some tough love here. Way too many teens are staying up past midnight snacking and not getting quality sleep which disrupts the circadian clock, hunger hormones like ghrelin and leptin leading to “appetite disruptions”. This is quite common because high-calorie, low-nutrient choices like Cheetos , candies, and snack foods were consumed at 1 am while playing Minecraft.
“Time” the biggest barrier in skipping breakfast
According to a study, parents identified time as the greatest barrier to breakfast consumption. To overcome this barrier, we must utilize our down-time outside of morning hours and throughout the week to prepare grab and go-options. This article will help decrease the concern parents also have about the healthfulness of some traditional breakfasts. I will provide some simple, high-nutrient options for that first meal of the day!
Breakfast, what is it? According to Merriam-Webister, breakfast is the first meal of the day, especially when taken in the morning. While most health professionals, doctors, and dietitians will say breakfast is the most important meal of the day. The reason breakfast, the first meal of the day I.e. breaking the fast is considered incredibly important is since we wake up dehydrated and need to fuel both our muscle and brain for the day. The first meal we put into our bodies sets the tone for our neurotransmitters that day. Research has indicated nutrients and calories missed at breakfast by teens are unlikely to be made up for later in the day. Studies also illustrate breakfast eaters tend to have higher school attendance, score higher on standardized tests, greater on-time attendance, and fewer hunger-induced stomach pains in the morning. Additionally, recent studies illustrate the benefits of breakfast. To the parents out there reading this, you should front-load your calories. What does that mean? Well, it would be helpful for weight management and long-term health to consume a higher amount of nutrients at breakfast than at dinner according to a 2020 article published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.
As the day progresses and schedules intensify there is left time to eat and fuel. If you’re new to my work, then please refer back to my where I break down the difference between eating and fueling. In fact, archive People first an athlete second will always be my approach. We eat for health first and fuel for performance second. Fundamental carbohydrate and protein information for young athletes can be found here . If you are a strength coach then check out this article as I have written it specifically for you.
Eating and fueling upon fasting while we are rested is key for supporting growth, development, and maturation. Then factor in practices, training, and conditioning? It’s a recipe for injury, blunted maturation, stress fractures, and consequences for long-term health if we skip meals. In my opinion, breakfast is not the most important meal of the day. That is right, nor is “lunch” or “dinner”. As a Registered Dietitian Nutritionist and performance dietitian I educate and coach on the philosophy that ALL MEALS MATTER! A great resource on building a high-performance plate can be viewed here. One meal is not more important than another. I also reference pre-training and post-training nutrition in this statement. Many young athletes are so worried about that post-competition meal being perfect but fail to at consistently well at all the other meals leading up to the event. How you eat at each meal will produce much better results for growth and recovery than one meal. #EattheRainbow
All meals matter explained
When I present at coaches, clinics, and conferences I reference “breakfast” but quickly identify that I call breakfast as meal one. I do not use traditional meal patterns like most. Why you may ask? Well, for starters I like to teach my athletes that all meals matter. Not one meal over another, and I also clear up the confusion that there’s some special “pre-game” or “pre-training” meal that will bolster an athlete’s performance. The fact of the matter is that the meals consumed leading up to that training session are what win games and lead to a stellar training session. Consistently eating well over time translates into successful practices, games and ultimately championships won.
Ask any successful coach who has had a string of winning seasons, he/she understands it’s all about the fundamentals carried out day in and day out. Championship teams are not strung together after a few weeks of camp. It takes time, commitment, planning, and strategy. Furthermore, high-school and adult athletes need more than the three normal meals (breakfast, lunch, and dinner) a non-athlete would consume. Athletes need more calories and that requires more frequent feedings with a higher volume of calories. Young athletes also need to get in plenty of colorful fruits and veggies. Unsure of how to incorporate them? Check out one of my recent articles, 7 Ways to Get More Veggies into your Young Athlete’s Diet published at Simplifaster .
Nutrition with Wendi Coaching Hack
When counseling my young athletes and recreationally active adults we go over the benefits consume four-five meals per day. When we go over their nutrition I ask, what was meal one? Referring to “breakfast” as meal one also helps young athletes feel like eating something before, they leave the house is realistic. Breakfast is often affiliated with a “sit down and eat approach”. Most young athletes and even adults do not have time to sit down and eat something and feel overwhelmed with a lack of planning or time in the morning. So, for a young growing, and developing athlete meal one is a grab-n-go option of a protein, fiber + carbohydrate. Ideally, the meal would be planned out in advance to ensure it is available to grab on the way out. Control your controllable habits, planning meals in advance for a schedule you know you have come up with is controllable. Simple grab-and-go breakfasts include hard-boiled egg and fruit, string cheese and banana, yogurt parfait and whole-grain granola, whole-grain toast with nut butter, turkey breakfast sandwich, and berries and oatmeal.
My top five premium fuel meal one options
Eggs, one of the most nutrient-dense, convenient, and inexpensive foods available. Eggs are rich in choline which helps support neurotransmitter production for cognition. 6-8 grams of high-quality protein and contain all essential amino acids for muscle mass, bone health, and promoting satiety. also contain lutein and zeaxanthin which are antioxidants that support eye health. Eggs are considered one of the most nutritious foods available containing several vitamins, minerals, and folate. Egg scramble, hard-boiled, or even a fried egg sandwich!
2. Greek Yogurt, another nutrient-rich option that is convenient, delicious, and nourishing for all ages. Greek yogurt is high in protein, reduces appetite, contains beneficial pro-biotics for healthy gut function along with calcium and vitamin D. Greek yogurt also contains electrolytes and carbohydrates to support brain and muscle contraction. I build several yogurt parfaits and keep them in the fridge for busy days. See video on my Facebook page on building the ultimate parfait or posts for inspiration!
Bone Health Hack
Calcium can only reach its full bone-growth potential in the presence of adequate vitamin D. Vitamin D helps absorb calcium. Recommendations for calcium and vitamin D vary. A great way to attain adequate calcium and vitamin D is to consume dairy products such as cheese, yogurt, milk, and fortified beverages. Bonus: A yogurt parfait with mixed berries can be a great pre-exercise snack roughly 45-60 min before training. A yogurt parfait offers key carbohydrates and high-quality protein to fuel exercise.
Whole-grains Oatmeal or Overnight Oats, a great way to attain some high-quality calories for optimal focus in the classroom and on the field. Oatmeal is a great swap for those breakfast cereal lovers, oatmeal contains more fiber, less sugar and promotes satiety along with an abundance of B-vitamins. Oats are also rich in antioxidants which help reduce exercise-induced inflammation and support heart health. Keep in mind 1 cup of oatmeal contains scant protein, 6-8 g to be exact. This is why it is important to incorporate some sort of protein option like Greek yogurt, string cheese, hard-boiled egg, milk, whey protein powder, or a high-protein nut butter like RX nut butter, 100% peanut butter, and almond butter Please check out my website for some ideas on overnight oats or view this great recipe via the Academy of Nutrition and Dietetics.
Whole-grain toast, wrap, waffle, or even PANCAKES! That is right, whole-grain pancakes can be a great sit-down option, grab-n-go, or even snack later in the week. You can prepare them in bulk and wrap the leftovers in tinfoil. I have a great recipe here for you to try or Nuts’-n-More. Use discount code 143NWW for 15% off your next order. View the high-protein coconut pancake recipe here!
High-protein fruit smoothie, quick and convenient way to consume high-quality protein, carbohydrates, fruits, and liquids on the go. You can even add Greek yogurt, chia seeds, flax, or other omega-3 fatty fats to help support health, digestion and reduce exercise-induced inflammation. Be sure to include NSF approved whey protein powder or cow’s milk for ample high-quality protein. Put together protein powder, chia seeds, fruits/veggies in a gallon freezer bag and place in the freezer to be used in the morning to save time. Add milk, ice and you’re set.
Simple ways to overcome the time barrier with simple meals:
Establish a morning routine
Utilize breakfast at school (if available)Wake up 15-min sooner
Prepare foods for meal one ahead of time
Dozen hard-boiled eggs for the week
Hard-boiled egg, spinach & chicken
Smoothie freezer bags ready to go
Overnight oats in mason jars for the week
Turkey cheese sausage bagel wrapped in tinfoil
Grab-and-go chocolate or white milk
Bananas, apples, pears, and other perishable fruit on hand
String cheese and portioned out nuts
Whole-grain pita with turkey, egg, and cheese
Egg scramble muffin tins baked ahead of time
Wendi’s Egg-cellent Eggbake recipe which can be portioned out (Click here )
Greek yogurt parfaits in mason jars or Tupperware container
Please follow me on Twitter for other quick and healthy nutritional strategies
Mixing it all together
We eat for health first and fuel for athletic performance second). Baring in mind that not every young athlete will always be an athlete. We must learn healthy habits early on which begin with meal one. As always, we need to get back to the basics. To be a champion you must be willing to execute healthy habits consistently to be successful. What are you willing to do today that will help you be better tomorrow? Plan to start your day with the intent of what you plan to accomplish which hopefully upon reading this article is meal one. If the pandemic is still overwhelming you please refer back to a previous blog I wrote on staying healthy during the quarantine found here .
Still, feeling a little hungry for more information on nutrition and even training? Check out an article I co-authored with Erica Suter available here. In the article, I provide a weekly sample menu for young athletes and Erica provides a sample week of strength and conditioning. I highly recommend Erica to anyone out there who works with young female athletes or is a young female athlete. Erica’s knowledge is next to none and she is someone I respect with significance in our field as a role model to both young men and women of all ages.
“Nutrition is a secret weapon! It can make a good athlete great or a great athlete good, the choice is up to you!” (Sm)
In Good Health and Performance,
Wendi Irlbeck, MS, RDN
Wendi Irlbeck, MS, RDN is a registered dietitian nutritionist, health & fitness coach, and former college athlete. Wendi utilizes evidence-based science to create nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing oninjury prevention. Wendi partners with parents, sports performance staff, special needs and recreational athletes, and organizations to eat and fuel for success. Wendi specializes in sports nutrition serving elite youth athletes as well as collegiate athletes teaching them the importance of getting back to the basics. She is a former sports dietitian for the Dairy Council of Michigan, is an adjunct instructor in Kinesiology, Health, and Wellness Division at Lansing Community College in Lansing, Michigan. She earned both her B.S. and M.S. at the University of Wisconsin-Stout and has spent time learning from several professionals in the field along with an internship at the University of Florida. Wendi also works with the general population to build healthier habits and improve body composition. Wendi is based in East Lansing, Michigan with her own nutrition consulting business.Follow Wendi on Twitter and Instagram and book a consultation to become a nutritional client HERE.
More than one-third of U.S. adults have obesity, which is defined as having a BMI > 30. According to the World Health Organization, obesity has nearly tripled worldwide since 1975. In 2016, > 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese. A staggering 38 million children under the age of 5 were overweight or obese in 2019. Most of the world’s population live in countries were overweight and obesity kills more people than underweight. Do I have your attention yet? If not, did you know that 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese. Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016. All the aforementioned facts are per the WHO . Obesity is preventable. We need to wake up and do better, not just for ourselves but the next generations to come. The COVID-19 pandemic has forever changed our lives and we must revisit our lifestyle choices in honor of health and disease prevention.
This article will highlight the association of obesity and Covid-19. First and foremost, for adults, the WHO defines overweight as BMI > or equal to 25; and obesity is a BMI > 30. BMI provides a rough measurement tool to correspond fatness in different individuals. It is not the best indicator of health as it is a population-level measure which is the same for both sexes and all ages and adults. BMI does not tell us bio-metrics, energy levels, sleep, relationship with food and other areas that predict health. However, it does provide a common way to classify
overweight or obesity in adults. BMI is defined as a person’s weight in kilograms divided by the square of his or her height in meters (kg/m2).
Causes of Obesity
Imbalance of calories from physical inactivity or surplus of calories consumed chronically over time
Family history and genetics
Medications: Some anti-seizure medications, antidepressants, steroids and beta blockers can lead to undesirable weight gain
Environment: Surrounding yourself with friends and family who may be overweight making poor food and beverage choices can lead to greater risk of obesity
Too little sleep which can increase appetite and desire to consume low nutrient foods
Why is obesity a risk factor for Covid-19?
Obesity is considered a large risk factor for risk of severe COVID-19 because of the respiratory dysfunction. Those with obesity have a greater likely hood of experiencing restricted airways, decreased lung volumes, and weaker respiratory muscles which are an essential defense against COVID-19. Such factors make an individual more susceptible to pneumonia, and experience additional cardiac stress. Furthermore, obesity is also linked with diabetes, heart disease, and kidney disease, which overall increase the risk of developing pneumonia. Other ailments like hypertension, hyperlipidemia, and pre-diabetes enhance the susceptibility to infection.
The current science:
Data from 383 patients showed that having obesity was associated with a 142% higher risk of developing severe pneumonia associated with COVID-19.
A larger study of over 4,000 patients with COVID-19 in New York City found that severe obesity was a major risk factor for hospitalization, second only to age.
Analysis of critically ill COVID-19 patients in Seattle found that 85% of patients with obesity required mechanical ventilation, compared to 64% of patients without the condition. Moreover, 62% of the patients with obesity died of COVID-19, compared with 36% of those without obesity.
Limitation: Study only assessed 24 patients, all of whom were critically ill, making it difficult to draw attention to the conclusions from the data.
• Another analysis of 124 patients in Lille, France, found that patients with obesity were more likely to require invasive mechanical ventilation.
Collectively this evidence suggest that obesity may be a significant risk factor for COVID-19. Dr. Norbert Stefan, of the German Center for Diabetes Research stated that “obesity may put people infected with Covid-19 at more severe risk and possibly risk of death.” Many of the recent articles published in the last 2 months regarding comorbidities and the association with COVID-19 did not produce data surrounding body composition or metabolic health. The gap in data warrants further research to investigate how body composition, waist circumference, and blood glucose levels play a role in contraction and recovery from the virus, specifically metabolic syndrome.
Metabolic syndrome is a serious health condition that affects roughly 23 percent of adults and increases their risk of cardiovascular disease, type 2 diabetes, stroke and diseases related to fatty buildups in arterial walls according to the American Heart Association. The overall underlying cause of metabolic syndrome includes being overweight, obese, inactivity along with other genetic factors associated with aging.
However, given the limited studies there is not sufficient evidence to definitively say that those with obesity at higher risk for more severe COVID-19. The limited literature does suggest a connection and we can note that obesity is indeed a risk factor for worse outcomes in regard to health. Research does support the notion that those who are obese tend to experience more severe forms of infections according to a publication in the International Journal of Obesity .
Strategies to Overcome Obesity: Tips for a Healthier Tomorrow
Now that we are aware of the connection obesity has with disease and infection let’s talk about practical strategies and tips to improve body composition and overall health! First and foremost, obesity prevention begins at a young age. It’s important to help young growing adolescents maintain a healthy weight without a focus on the scale.
Obesity prevention for children
Help your toddlers learn appropriate portion sizes. The American Academy of Pediatrics states children from the ages of 1 to 3, every inch of height should equate to approximately 40 calories. As children age you can teach them what appropriate portion sizes look like.
Eat healthy foods as a family and create a healthy experience with eating at the table with no distractions like tablets, computes, phones and other games.
Encourage eating slowly and eating only when hungry. Eating out of boredom can lead to excess calorie consumption. If you find yourself eating out of boredom be sure to have healthy snacks like fresh cut fruits and veggies available to snack on.
Limit unhealthy foods that lack nutrients in the household. If it ends up in your cart at the store, it will end up in your mouth and eventually your tummy. Stock the fridge and pantry with healthy foods, and limit low nutrient foods as a “treat” that is not consumed daily.
Establish a healthy sleep routine and focus on managing stress. Those that tend to sleep more heave a healthier weight and crave less unhealthy foods that are often low in nutrition. Higher stress is also associated with weight gain due to poor coping mechanisms.
Incorporate regular physical activity which includes at least 60 minutes per day. A byproduct of being more active is less time in front of the screen.
Obesity prevention for adults
It is no secret obesity prevention tips are the same for losing or maintaining a healthy weight. Consuming a healthy diet, sufficient sleep and participating in regular physical activity can help prevent obesity.
Consume plenty of healthy fats. A study published in the Nutrition Journal illustrated that intake of healthy fats, such as polyunsaturated fats, can attenuate cholesterol levels and decrease obesity risk.
Eat regular meals on a schedule. Eat a proper breakfast, lunch and dinner that has appropriate portion sizes. Make half your plate fruits and vegetables. Adults should consume five to nine servings of fruits and veggies each day.
Fruits and veggies are low in calories, high in nutrients, water and full of dietary fiber that supports satiety. Research shows dietary fiber plays a key role in maintaining a healthy weight. A 2019 trial published in Journal of Nutrition found that dietary fiber intake promotes weight loss and dietary adherence in adults with overweight or obesity consuming a calorie-restricted diet.
Consume less processed and high sugar foods. According to a study published in the American Journal of Clinical Nutrition, processed and ultra-processed foods are linked to increased risk for obesity. Most processed foods are high in fat, sodium, and refined sugar which can promote over-eating.
High calorie, high sugar foods often contain limited nutrients and tend to promote over-eating. Processed foods that should be limited to avoided include cereals, white bread, potato chips, cookies, ice cream, granola bars, crackers and other snack foods. Be mindful of marketing claims for certain snack foods that may list “low-fat” or ‘low-carb” but still contain a significant amount of sugar and limited nutrients. Should you choose granola bars or grains ensure they are whole-grain.
Participating in regular activity that includes both strength training and aerobic activity. Regular physical activity of 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity is encouraged per week according to the CDC . Find a movement that you enjoy doing and set a goal to complete it each week with the family. Establish smart goals and hire a coach that can assist you in completing appropriate exercise safely to prevent injury. If you’re new to exercise, begin by walking, stretching and strive to improve your time spent exercising each week.
Focus on meal prep and have a plan. It is much easier to shop for healthy foods when you have a list that meets your budget. If you walk into a store with a list you are less likely to be tempted by unhealthy foods. Avoid walking down the aisles looking for items that are not on your list. A good grocery list should contain plenty of fruits, vegetables, fish, healthy whole-grains, lean proteins, healthy fats and spices. Be sure to make a regular list and post it on the fridge for items as you run out.
Eat more protein and veggies as snacks. Higher protein intake is associated with better weight management, glycemic index and bone health according to several studies. A review published in the Journal of Food Science specifically illustrates the metabolic advantages of higher protein diet and benefits of dairy. Higher protein intake is associated with greater satiety and healthier better composition. Some great high-protein options include eggs, Greek yogurt, beef, chicken, fish, lentils, wild game and other dairy products. A study published in the European Journal of Obesity examining the effect of a high-protein diet versus a standard protein diet on weight loss and biomarkers of metabolic syndrome found significantly greater weight loss with higher protein diet.
Many are looking for ways to stay calm during one of the most unprecedented health crises our country has ever seen. Shift your focus to these 3 areas to improve your health during the pandemic.
Establish a routine:
Which includes regular wake, bedtime, movement, mealtimes, schoolwork, work projects and “leisure time” built in to create stability. Eat breakfast every day! Those that consume the majority of their calories early on are less likely to be overweight and obese. Be sure to incorporate a high-quality protein, fiber and fluids. By getting into the habit of completing tasks on a regular basis along with mealtimes you set yourself up for a new normal.
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.
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 calories 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.
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 on their fueling needs to ward off fatigue, prevent nutrient deficiencies, and decrease the 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 of 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 are 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 wary 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 the 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 products 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 the risk of injuries.
Due to their zinc content, meat, fish, nuts, seeds, and whole grains should be included to help athletes recover from tough practices while supporting growth. 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!