Nutrition for the Wrestling Student-Athlete

October 9, 2023 injury, protein, Sports Nutrition, Sports Nutrition, teen athlete, Weight loss

Wrestling requires a great deal of power, technique, swiftness, and endurance to outcompete their opponents. Matches can be short or long with many going into overtime extending beyond 10 minutes. This can be brutal if the athlete is under-fed and under-fueled because of weight cutting or calorie restriction.

Maintaining, gaining, or losing weight does not have to undercut performance. Your eating and fueling habits should support your training, performance, and overall recovery.

This article provides quick tips on how wrestling student-athletes should be eating and fueling in pre-season. I will also provide insight on how to eat to maintain energy and strength, as well as what to pack for wrestling tournaments.

𝐏𝐫𝐞-𝐬𝐞𝐚𝐬𝐨𝐧 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐬𝐡𝐨𝐮𝐥𝐝 𝐛𝐞 𝐲𝐨𝐮𝐫 𝐛𝐢𝐠𝐠𝐞𝐬𝐭 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐲 𝐚𝐬 𝐚 𝐰𝐫𝐞𝐬𝐭𝐞𝐫.

Aim for 1.4-1.8 g/kg/BW/day of protein.
- 𝑭𝒐𝒓 𝒂 150-𝒑𝒐𝒖𝒏𝒅 (68 𝒌𝒈) 𝒉𝒊𝒈𝒉 𝒔𝒄𝒉𝒐𝒐𝒍 𝒘𝒓𝒆𝒔𝒕𝒍𝒆𝒓, 𝒕𝒉𝒂𝒕 𝒆𝒒𝒖𝒂𝒕𝒆𝒔 𝒕𝒐 𝒃𝒆𝒕𝒘𝒆𝒆𝒏 95 𝒂𝒏𝒅 122 𝒈𝒓𝒂𝒎𝒔 𝒐𝒇 𝒑𝒓𝒐𝒕𝒆𝒊𝒏 𝒑𝒆𝒓 𝒅𝒂𝒚.
- Focus on building a plate that contains protein, carbs, produce, healthy fats, and hydration. See an example of our athlete performance plates based on goal below. You can also download my nutrient timing and athlete’s plate PDF HERE.

Do NOT overly restrict kcal if you are trying to lose weight. 𝐖𝐡𝐚𝐭 𝐚𝐛𝐨𝐮𝐭 𝐭𝐨𝐮𝐫𝐧𝐚𝐦𝐞𝐧𝐭𝐬/𝐩𝐫𝐞 𝐚𝐧𝐝 𝐩𝐨𝐬𝐭-𝐰𝐞𝐢𝐠𝐡-𝐢𝐧𝐬? -Carbs + protein before and after weigh-ins -Limit fiber, sodium, and starchy carbs immediately before weigh-ins
𝗗𝗼 𝗻𝗼𝘁 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁 𝗯𝘆 𝗰𝘂𝘁𝘁𝗶𝗻𝗴 𝘁𝗼𝗼 𝗺𝗮𝗻𝘆 𝗸𝗰𝗮𝗹 𝗼𝗿 𝗼𝘃𝗲𝗿𝗹𝘆 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻. 𝗬𝗼𝘂 𝘄𝗶𝗹𝗹 𝗲𝗻𝗱 𝘂𝗽 𝗹𝗼𝘀𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲, 𝗶𝗺𝗽𝗮𝗶𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲, 𝗮𝗻𝗱 𝗵𝗶𝗻𝗱𝗲𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗹𝗼𝗻𝗴-𝘁𝗲𝗿𝗺.

Losing fat and making weight the right way

Calorie, protein, fat, and carbohydrate recommendations:

Carbohydrate needs range from (1-3 g/kg/bw/day).
Protein needs vary based on goals, training, and intensity but the right place to start is (1.4-1.8 g/kg/bw/day).
Fat recommendations include (0.8 1.0 g/kg/bw/day).

If you’re trying to lose fat you increase the fruit/veggies on your plate which are lower in kcal and increase your protein. See how these two performance plates are different. The plate on the right is maintained given the portion of carbs is greater. Carbs are a higher energy source and if we do not use them we store them. If you are trying to lose fat you need less kcal/less carbs. In doing so you will be able to eat in a kcal deficit by increasing protein which supports satiety.
Weight loss versus fat loss is explained in greater detail HERE.
You must be in a kcal deficit to lose fat. Track your nutrition in My Fitness Pal or a nutrition tracker.

What to eat before and after weigh-ins

See a sample wrestling menu here.

You have to PLAN AHEAD! If you don’t plan your meals and snacks in advance you’re less likely to eat the right foods. Want to be a champion? Do the planning in advance. Opportunity favors the prepared!! You never know how long a match will be.

You will need to fuel before you hit the mat. Nothing too heavy just enough carbs and calories to give you the burst of energy to compete. We recommend dried fruit, a 100% fruit bar, 1/2 turkey sandwich, a sports drink, and 1/2 bagel. See the options listed.

Dual meets and tournaments can be long. Bring sports drinks as a simple option to replace carbs and offer additional sodium, potassium, and magnesium that help with muscle contraction.

Fueling Wrestling Tournaments

Choosing to dehydrate one’s body to gain weight is a common practice but it should not be. Dehydrating your body leads to a negative impact on strength, stamina, power, and overall performance. YOU WILL FATIGUE FASTER if you are dehydrated. You can also risk damaging skeletal muscle, cardiovascular function, and physiological stress.
Click here for my hydration recommendations.
1-2% of dehydration can result in loss of speed, power, strength, and agility. Click here for tips on preventing dehydration.
It is very important to avoid high fat. NO SOLID FOOD IN THE STOMACH AT COMPETITION TIME. Blood flow will go to your stomach for digestion and not your extremities to take down your opponent. If ample time is not given to digest the fuel you also can’t even access it for energy.
- My 4-2-1 fueling strategy discusses this in great length. Download a free copy HERE.

Pair carbs + with protein between matches at a tournament. In doing so you will have enough quick fuel if needed to maintain energy for a full day. This will also help you avoid dips in blood sugar from restricting kcal. Candy bars and chocolate milk are NOT good pre-wrestling options.

Treat yourself post-meet with a serving of your favorite item. Chocolate milk is post-recovery NEVER BEFORE! Core power protein shakes are something you would sip in if you have 1-2 hours between. Be smart. Use common sense. Use foods that you know digest well to avoid getting sick.

In summary

Follow a nutrition plan that supports your weight class, energy, recovery, and overall goals.
Journal your nutrition in an app to see what nutrients you might need more or less of. If you’re trying to gain eat in a kcal surplus by adding 500 kcal. If you are trying to lose eat in a kcal deficit by consuming 500 kcal less per day.
Eat enough high-quality protein (beef, eggs, fish, chicken, Greek yogurt, cottage cheese) to support muscle growth, maintenance, and satiety.
Drink enough water and ensure you have sufficient minerals in your body. See a previous blog on how to avoid cramping HERE.
Pre-season fueling is your opportunity to gain a competitive edge over your opponents. Do not skip meals, find a way to power up with protein + produce.
The habits you follow in your youth WILL often carry into adulthood. So be mindful of your choices and habits.
Get enough sleep to ensure your body can recover from training and competition. 7-9 hours is ideal and if you put away distractions and electronics you will get better quality sleep.
Creatine should not be used mid-season due to weight fluctuations. I would recommend adding creatine in pre-season and being consistent with a 3-5 g serving. Read more on creatine here.
For sports nutrition coaching, presentations, resources, and guidance contact us! See what we offer below! Good luck this season!

How can we work together?

If you are looking for a team talk or presentation we are now booking for the remainder of 2023. Check out our performance nutrition partnership HERE.
Health and performance guidebook that has over 160 resources including meal plans and tip sheets HERE.
Apply for coaching whether you’re an athlete or an adult needing help and support. Click here
Help your athletes, coaches, and community understand the fundamentals of fueling, sleep, recovery, and weight gain via our student-athlete coaching programs. Details are available HERE.

In good health and performance,

Coach Wendi

Wendi Irlbeck, MS, RDN, LD, CISSN is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She and her team partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Nashville, TN. Wendi and her team work primarily with high school and college athletes!

What can hiring a sports nutritionist offer your program? Learn more here. Interested in signing up for the NEW and upcoming NWW newsletter? Click here to sign up!

Performance Nutrition Tips for Baseball Athletes

September 14, 2023September 23, 2023 protein, Sports Nutrition, Sports Nutrition

“I want to play in the NFL or MLB”. -Athletes that skip breakfast and barely eat 2 meals per day while snacking on candy and drinking energy drinks. Those same athletes are often sleeping < 6 hours per night. Talent will only get you so far in sports and in life. If you are a high school or college athlete that views proper nutrition as a chore or punishment…. Make a choice to retrain and CHANGE your mindset to view sleep and nutrition as an OPPORTUNITY. An opportunity to gain muscle, strength, speed, stamina, and pummel your competitors!

If you want to be great you can’t rely on mediocre habits to get you there. You’ll break down and get outpaced along the way. How do we know? The data doesn’t lie. According to statistics:

Just 1.6% of college players will become a professional in the NFL. 10.5% of NCAA senior male baseball players will get drafted by an MLB team.
Approximately 1 in 200, or approximately 0.5 percent of high school senior boys playing interscholastic baseball will eventually be drafted by an MLB team.

If you’re striking out at the plate you might be striking out in your nutrition and sleep. What you eat directly influences your mood, concentration, energy levels, speed, power, focus, endurance, and performance.

The tips I outline in this blog are going to HELP you gain the competitive edge you train so hard for. That means you can’t eat Skittles and 1/2 a sandwich at lunch and expect to be bigger, faster, or stronger.

Remember, athletes do not diet and exercise. They fuel and train.

Performance adaptations can’t occur if you’re not eating quality calories rich in vitamins and minerals as well as protein to repair and rebuild.

Rule number 1: Aim for 7-11 hours of sleep. Sleep is king. Student-athletes need more sleep. This isn’t new information. Sleep is king and nutrition is queen. Never stay up late for something you would not get up early for.

If you would not get up at 4 a.m. to scroll the news or social media why would you stay up till midnight doing such toxic things? Poor sleep habits hinder your health and performance. As a sports dietitian sleep is my first concern when speaking with a program, coach, athlete, or parents of young athletes. How much we sleep influences our appetite as well as testosterone levels. If you have time for social media you have time for sleep. If you want to get stronger and faster start getting your sleep!

“If you need a pre-workout for energy you likely aren’t eating enough, hydrating, or getting proper sleep.” Share this video with someone who needs to hear this message.

Feel free to share my sleep tweets with those who need a reminder on priorities. Do you want to be great? Get your sleep! If you can’t get the full 7 try adding in a nap. Research supports that a 20-90 min nap can improve performance.

BASEBALL PERFORMANCE TIP SHEET DOWNLOAD HERE

Rule number 2: Test don’t guess! Start logging your nutrition. How do you know if you’re eating enough protein, carbs, and calories to support your energy and training demands? We always have our athletes log their nutrition so they can see for themselves how little or how much they are eating. Many athletes claim they can’t gain weight but they fail to eat breakfast let alone 100 g of protein in a day.

Log in to My Fitness Pal, pen and paper, and use a Word document or another free app. We can’t change or improve what we do not know. When an athlete sees they are only consuming 2,000 kcal per day and they are trying to gain weight the connection and motivation is made that change is required. If nothing changes nothing changes.

See my weight-gain blog tips here or pick up a copy of my weight-gain guide for guidance. Here’s a baseball athlete’s grocery list for easy grocery shopping!

Creatine monohydrate guide DOWNLOAD HERE

NWW systems work!

Sac State baseball athlete was able to add 24 lbs. to his frame in 5 months. Read here how Ryan gained weight in the off-season.
13 YO baseball athlete gains 58 lbs. over the course of two years working with me. Read how Eli added muscle and strength using our nutrition plan here.
Texas HS baseball coach shares the benefits of my Baseball Nutrition 101 presentation to educate his athletes on pre-workout meals, recovery nutrition, and how to improve strength.
Recently I delivered a baseball nutrition 101 to the Southern Baseball Academy. We discussed muscle gain, pre-workout, post-workout, fueling game day, and how supplements do not contain the same high-quality amino acids as whole foods. This is something I discuss in every single high school, college, and semi-pro presentation. If you’re not seeing strength or performance results you likely aren’t eating enough high-quality protein or sufficient calories. See the muscle gain dinner example here.

Calorie, protein, fat, and carbohydrate recommendations:

Carbohydrate needs range from (3 to 5 g/kg/bw/day).
Protein needs vary based on goals, training, and intensity but the right place to start is (1.4-1.8 g/kg/bw/day).
Fat recommendations include 1.0 g/kg/bw/day).

This means a 150 lb. 68 kg athlete requires: 205-340 g of carbs, 95-122 g of protein, and 68 g of fat. It is quite simple to break this down into 3 meals and 2 snacks using the performance plate as a guide. All meals matter. If you consume 3 meals per day at roughly 25-30 g of protein and 10-15 g of protein at snacks you’re meeting your needs. Fuelingstrategy!

If you’d prefer to see percentages you can see my simple breakdown here.
See my student-athlete snack guide here.
See a sample baseball athlete menu here.
Gas station snacks for on-the-run here.
Click here for SIMPLE team meal ideas to eat before a game or the night before games. For travel and dugout snacks click here.
Eating out at fast food tips HERE.
What about protein bars? Click here.

Plan to have quick-digesting carbs and a little bit of protein on hand for the dugout or the bus! We recommend dried fruit, a 100% fruit bar, 1/2 turkey sandwich, sports drink, and 1/2 bagel. See more options below.

Rule 3: Hydration, pre-workout, and refueling post-workout

Hydration is one of the most overlooked aspects of health and performance. For every lb. lost during training and games replace with 16-24 oz. of fluid.
Click here for my hydration recommendations.
1-2% of dehydration can result in loss of speed, power, strength, and agility. Click here for tips on preventing dehydration.
7 hydration tips here
Fueling your workout
NCAA regulations on pre-workouts?-learn more here
Refueling post-workout and why you should use chocolate milk here.
Baseball nutrition tip sheet

In summary

Increase your pro sports odds by: eating 3-5 balanced meals daily sleeping 7-9 hours nightly avoiding pre-workouts and eating carbs + protein before and after workouts. Train hard and train smart! Habits are hard to break but you need to change your routine in order to change your life.

Don’t forget to rest and prioritize recovery with 80-100 oz water daily and avoid soda supplements with a 3rd party tested creatine monohydrate (helps reduce injury risk, helps muscle maintenance, growth, and recovery). Stay away from drugs, alcohol, vaping, chewing tobacco, and negative influences. If athletes followed these tips they would be their best.

How can we work together?

If you are looking for a team talk or presentation we are now booking for the remainder of 2023. Check out our performance nutrition partnership HERE.
Health and performance guidebook HERE.
Apply for coaching whether you’re an athlete or an adult needing help and support. Click here
Help your athletes, coaches, and community understand the fundamentals of fueling, sleep, recovery, and weight gain via our student-athlete coaching programs. Details are available HERE.

In good health and performance,

Coach Wendi

What can hiring a sports nutritionist offer your program? Learn more here. Interested in signing up for the NEW and upcoming NWW newsletter? Click here to sign up!

Plant based meat versus beef patty. What you need to know!

July 6, 2023August 26, 2023 fitness, Health, injury, protein, Sports Nutrition, Sports Nutrition, Weight loss

Plant-based meat?

Plant meat alternatives are being promoted more and more each day. I am often asked by consumers, those online, and our community if plant patties are “healthier”.

In short, NO. This is not my opinion this is what researchers who assessed cooked samples of both plant and beef patties found in their analysis. The nutrition facts label also does not illustrate the key nutrient differences. The plant and beef patties differ in terms of salt, cholesterol, calories, protein content, carbohydrate, texture, moisture content, flavor, and price!

Researchers cooked samples and analyzed the samples suggesting a more clear and thorough breakdown. The researchers assess nutrients and categorized the amino acids making up the proteins and various metabolites found within both the plant patty and beef patty samples.

*I recently was at the ISSN conference and was motivated to do this blog. Check the data that was exclusively shared from a presentation on plant-based meats!

What did they find?

According to the metabolomics comparison, there’s a large nutritional difference!

This heat map illustrates just how different the impossible meat and beef patties are at the metabolite level.
Of the 171 out of 190 annotated metabolites (90%) were different between beef and the plant-based alternative.

Beef has creatinine, hydroxyproline, and glucosamine, (marked with the red arrows), none of which are found in the plant-based alternative.
Bioavailability MATTERS. Just because a component is found in food doesn’t mean that it is digested and or available to us.

Iron in meat is far more available than the usual iron supplement. Equivalent amounts of iron on the nutritional label do not necessarily translate into equal amounts of iron in you.

Plant versus Beef?

The ingredients in a plant patty?

Water, Soy Protein Concentrate, Sunflower Oil, Coconut Oil, Natural Flavors, 2% Or Less Of: Methylcellulose, Cultured Dextrose, Food Starch Modified, Yeast Extract, Soy Leghemoglobin, Salt, Mixed Tocopherols (Antioxidant), L-Tryptophan, Soy Protein Isolate, Vitamins and Minerals (Zinc Gluconate, Niacin (Vitamin B3), Thiamine Hydrochloride (Vitamin B1), Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12). Product contains an allium derivative
Price per 8 oz serving = $6.97

The ingredients in a beef patty?

Beef
Price per 8 oz serving = $3.62

*Best foods to gain strength and lose fat! Click here

Conclusion?

Researchers conclude that plant-based meat alternatives are not interchangeable with meat; they complement one another.
Beef is superior to plant “meat”
Beef contains > more bioavailable protein, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium than plant “burgers”.
Beef is a lower cost per serving and offers more nutrients that are bioavailable.
The NUTRITION LABEL DOES NOT TELL ALL!!

In case you missed my post on plant-based alternative “milk” click here to learn more!
Plant and animal protein bar list
Here’s a FREE grocery list to get you and your family started with healthy choices!

In good faith, health, and athletic performance,

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

Wendi is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with high schools, colleges, sports performance staff, individuals, and families! Wendi and her team offer custom fueling plans, group coaching, presentations, and team talks nationwide!

Wendi provides virtual services including telehealth but is based in Nashville, TN. Wendi works with clients of all levels internationally.

What can hire a sports nutritionist offer your program? Learn more here. Interested in signing up for the NEW and upcoming NWW newsletter? Click here to sign up!

Citations and resources to learn more:

Source: A metabolomics comparison of plant‑based meat and grass‑fed meat indicates large nutritional differences despite comparable Nutrition Facts panels Nature Scientific Reports DOI: 10.1038/s41598-021-93100-3

Fueling the XC/Track and Field Student Athlete

January 31, 2023January 31, 2023 fitness, Health, running, Sports Nutrition, Sports Nutrition, supplements, teen athlete

Track & Field athletes compete in one or more events that consist of running, throwing, and jumping. Track and field competitors train for strength, speed, power, and endurance and require adequate nutrition and hydration to support the demands of the sport. In order to excel in the season of season nutrition, sleep, recovery, and overall habits are critical.

Track & field/ XC athletes require a high amount of calories, carbohydrates, and sufficient protein. The number of calories, carbs, protein, and fat will depend on the phase of training, along with the intensity, and whether the athlete is in season, pre-season, or in the off-season. The athlete’s performance plate is a simple place to start. Portions will vary based on the athlete’s goals and training phase respectively.

Carbohydrate requirements in the health and fitness industry are constantly being debated. Randomized control trial studies which are the gold standard for research support the notion endurance athletes require carbohydrates for optimal performance.

Regardless, the carb conundrum continues on leading to significant confusion amongst both young, college, and even masters athletes. I can’t tell you how many countless conversations I have had with fellow dietitians, practitioners, and sports scientists about this carbohydrate debacle.

Several keto and carnivore physicians are making the water even more muddled with their banter on carb needs for competitive athletes and even young athletes without respect to context. I have written many blogs about fueling young athletes based on the position stand papers of both the American College of Sports Medicine (ACSM) and the International Society of Sports Nutrition (ISSN). Read here

The TheAcademy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) published a joint position stand paper that recommends that moderate exercise (1 h/day (h/day) recommends 5–7 g per kilogram of body weight per day (g/kg/day) of CHO.
Whereas moderate to high-intensity exercise (1–3 h/day) requires 6–10 g/kg/day.
Ultra-endurance athletes with extreme levels of commitment to daily activity (4–5 h of moderate to high-intensity exercise every day) may need up to 8–12 g/kg/day (2).
The International Society of Sports Nutrition (ISSN) recommends in order to maximize glycogen stores athletes should consume an 8–12 g/kg/day high CHO diet (1).

Over the years I have delivered presentations to high schools, clubs, and collegiate programs on how to properly eat and fuel for endurance and power.

Below is a table outlining the recommendations using common body weight for an athlete that we have received great feedback on Specifically from one of the NWW partners, DOANE University Track and Field.

Why focus on nutrient quality?

👟Protein for muscle maintenance, growth & repair

👟Hydration and minerals for muscle contraction & cardiac function

👟Carbs + calories for power, speed, strength & endurance

Another common example of a 165 lb.👟 that is best to spread meals and snacks throughout the day but focus on eating within targets listed below:

👉375-525g carbs

👉120-150g protein

👉60-80g fat

Total kcal range: 2,500-3,500 kcal

Nutrient quality and why it matters

When deciding how to eat and fuel you must focus on nutrient quality. You should strive to balance as many high-quality protein sources as eggs, beef, chicken, fish, Greek yogurt, and beans to ensure you’re getting key nutrients you won’t attain from protein supplements. Many athletes often use protein powders and bars in place of real food and fail to understand that quality is more important than quantity. (click here for snack and meal ideas)

For example, Greek yogurt is going to offer you high-quality protein rich in leucine (the number one driver for muscle protein synthesis) along with other key nutrients like calcium, vitamin D, and probiotics you won’t get from a protein powder or bar. (food first supplement second should always be your focus.
Supplements are meant to supplement the gaps in our nutrition not replace actual meals. If you expect supplements to be a “meal” you are literally rearranging furniture on a sinking ship. -A quote I enjoy using for many topics like discussing pre-workouts and advocating for quality food choices.

Practical application:

That being said you can take a look at a simple fueling example for XC/TF athletes along with some recommendations on snacks.

Click here to learn more about the night before the competition, pre-workout fueling along with nutrient timing. I also address hydration and other key aspects of fueling both track & field as well as XC in previous posts.
Recovery nutrition can also be understood using the NWW rule of thumb and I outline recovery nutrition in a video as well as listed out below.
Please contact us for more information on our student-athlete coaching package, performance nutrition partnership, or custom talks for your program!

In good health, faith, and fitness

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

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here

Resources

1. Thomas D.T., Erdman K.A., Burke L.M. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J. Acad. Nutr. Diet. 2016;116:501–528. doi: 10.1016/j.jand.2015.12.006.

2 Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), 1289. https://doi.org/10.3390/nu11061289

3.Kloby Nielsen, L. L., Tandrup Lambert, M. N., & Jeppesen, P. B. (2020). The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 12(5), 1483. https://doi.org/10.3390/nu12051483

Spend too much time on social media? Me too

January 8, 2023January 10, 2023 faith, Health

READ WITH CARE. A tweet thread of mine you can read provides context to this post.

Please read this full post as it is full of stats that are incredibly important to your well-being in addition to your children and young athletes. You don’t have to rely on social media for getting your message and brand out there if your business is rooted in the Lord. He will make a way for you to share your message and generate business through His provisions. Be willing to trust Him 100% and prioritize your relationship with Him before reaching for your phone. We all have a special assignment from God. By spending too much time online or being busy scrolling or posting you could be missing your true calling from God. Our joy, hope, and fulfillment are found in Him.

God creates every person for a specific assignment on earth; to do good works ordained before you are created. Eph 2:10: For we are His workmanship, created in Christ Jesus to good works, which God has before ordained that we should walk in them

If you read it till the end it is worth it. Please be sure to share with someone else you know who is in need of a social media check. The Lord has been convicting me for a while to reduce my social media use and sharing of content to focus on Him. In addition to writing my Devotions with Wendi book and Performance Nutrition Playbook with a goal to be written end of this year.

Just a note I authored this “Social Media Fasting” blog in June of 2022. It is now January 2023 and I find myself in a space where I am willing to focus on my faith and be present with the Lord instead of on social media. Posting has been a great way to promote my business, brand, and content through graphics and tweets. I find myself in a season where social media is taking away from my life instead of adding. I am not worried about helping folks or providing quality content as you can see it all in my newsletter which you can subscribe to for free.

Enjoy this blog post on social media fasting. The only type of fasting I truly recommend.

SOCIAL MEDIA FASTING

The average daily usage of social media is roughly 4 hours and 27 minutes. Can you believe that? To be honest I am surprised it’s not closer to five hours. Many people are chronically scrolling social media looking for the next oxytocin fix. Many like myself have used social media to help grow businesses, connect with others around the world, and share content to create awareness of services and more. Personally, I could go without Facebook and Instagram, but I do enjoy Twitter. I am not here to bash social media as I think it can be a powerful tool to connect with people. That was before everything became incredibly political, cruel, and distasteful online. Many of you who have worked with me, hired me for a presentation, or consulted me for coaching likely met me through Twitter. While Twitter is an awesome platform that has allowed me to share sports nutrition resources, and healthy lifestyle tips, and engage with brilliant minds to further learn it has become counterproductive. Don’t get me wrong, I am so grateful for Twitter and the following that has even been a positive platform to filter information I follow but also share the Gospel.

I have found all social media to be toxic to my mental health lately. I find myself consumed with reading and following so many different things at once online it’s like my brain is on overdrive. I have found myself reading fewer books, doing fewer things outside without my phone, and even just feeling stressed about having to constantly post content to help someone, or answer their direct message in the IG chat let alone blog for my website. I know I am not alone in this feeling. I built a great deal of my business (est in 2019) online well before the 2020 pandemic. Twitter has continued to help me get my healthy tips and sports nutrition guidance out there that has helped me connect with so many.

It is kind of radical to think about stepping away from Twitter or Instagram, but I believe God needs me to do so for the best interest of my relationship with God, understanding His personal assignment of my life, as well as my physical and mental health. I help a lot of people and I love doing it. But my tank feels depleted because many of these folks are not actual clients they are just people who want to drop in my DMs and rant about how much help they need and ask questions but are unwilling to partner. Then get upset when I refuse to help them further for free. Many folks invest in our services and appreciate the content but then the others seem to be so much louder and it is becoming too much. As I have said , if satan can’t make you bad he will make you busy. I don’t want to be busy I always want to be productive. My book needs to get done and I want to be present in my life for the people who truly matter, my family and close friends. Not a total stranger who wants to take advantage of me and my kindness. So yes, it is time for a break.

Moderation does not work when someone is “addicted” to something. I am not saying I am addicted to social media, but I would say social media is disrupting my sleep, well-being, connection with God, and building meaningful relationships in real life. I do not care how many followers I have or if I build the best content or have the most liked info graphs. I care about helping people using my God-given skills, abilities, and passion which includes spreading the Gospel. I have even created a personal IG to help share the gospel and daily devotionals. This is a great way to spread God’s word but again being online is time-consuming and depleting my tank. Maybe that’s just me but have you ever just paused for a minute and asked yourself, “how did I get here?”

I always start my morning with a devotional. This was a habit I built over the last 1.5 years…but lately it has been getting shorter and less meaningful as biz ramps up and content is being requested. I always encourage clients to also reach for their bible before checking email or anything. Start and end your day with God not social media. I’m so consumed with trying to post the best content on social media and help as many as I can that I am not helping myself. I have also been comparing my professional platform to others who have been in the game 20+ years longer than me and it makes me feel like a failure. I know I am not a failure and that I am driven and running my own race but as of lately the noise is loud. Many may feel shocked to read that I struggle with the same battles they do but my source of help is Jesus. However, social media is sometimes louder and more destructive because I have allowed it to be. Social media never really used to impact me until I learned how self-sabotaging and distracting it is. Even if I am scrolling devotionals on Instagram, it is holding me back from creating real meaningful relationships offline.

So, I asked myself a very important question. Perhaps you would want to ask yourself an important question too. Do the “benefits” of social media use outweigh the drawbacks? How is this serving me? Does it negatively affect my relationship with God? There are plenty of benefits to social media use for business and connection but lately, I have acknowledged the benefits no longer outweigh the negatives at this present time. I don’t want to live online, and I most certainly don’t want the media to control my mindset or mood. The narrative is so negative and full of gloom and doom. There’s a whole world out there to experience and you don’t have to document it online. Work hard but also work to unplug like I will be doing. Please read on for some jolting statistics.

Social media and electronics can interfere with circadian rhythms according to the Sleep Foundation.
According to studies social media is making both adults and teens unhappy. There’s a link between social media and depression according to the Child Mind Institute. Several studies indicate teenage and young adult users who spend the most time on Instagram, Facebook and other platforms were shown to have 13 to 66% higher rate of depression than those who spent the least time. A 2017 study investigating over a half million eight through 12^th graders found that both depressive symptoms increased by 33 percent along with suicide rates for girls increased by 65%.
Another study evaluated a national sample of young adults aged 19-32 illustrating a correlation between time spent on social media and perceived social isolation. Results indicated those on social media had greater feelings of isolation which can induce anxiety, depression, and concerns of even body image.

There are plenty of statistics available on social media use that is linked with weight gain, depression, disease, suicide, and more. I encourage you to check out the statistics. Our youth and adult population are at risk for any of the ailments. I want to publicly share and post that I will be taking a fast from social media. I have this beautiful website I invested a lot of resources and time into that is full of blogs, nutrition services, recipes, and ways for us to connect. I am not worried about missing out on anything. I have worked hard in my years as a dietitian and health practitioner earning credentials and great experience that enables me the great privilege to help you, your family, and young athlete.

I know what you are thinking, “how long will you fast for?” If it takes to feel like I am 100% putting my faith first and enjoying the things I used to truly enjoy before the pandemic hit. Nature, camping, hiking, taking actual vacations and unplugging without fear of “missing out”. Life is short, and it would be a darn shame to waste it living on some device working to please people who don’t care about you. Seriously, if someone wants to talk to you or me they can pick up the phone and call, write a letter, or dare we say go visit in person. Politics fear-mongering, misinformation, and evil have really corrupted social media. I am sick of it and it is making me sick. No, I am not depressed but I am a firm believer in being proactive in one’s health. I do not want to become depressed, nor do I want to be robbed of my joy or time which is exactly what social media has been doing lately. Maybe it is not like that for you so rock on. However, for me, I want to experience life free from social media sin.

A social media fast can offer the restoration of my mind, body, and spirit needs. I am not the only one who thinks so. In fact, many clinical psychologists agree, “social media fasts can increase positivity, decrease anxiety, and assuage feelings of depression.” -Carla Marie Manly, Ph.D., clinical psychologist and author of Joy From Fear.

Here are my tips to unplug and take a break from social media:

Make a schedule of what time of the day you will unplug. I.e., no social media from 7 pm-9 am. I would encourage more than that or take specific breaks to limit use and screen time.
Use do not disturb. Taking a break from notifications using the great features on your phone. This can even include silencing calls. I do this during my workday, and it has really helped me stay focused. (Remove all notifications from apps and place on a different screen or put in a folder on your phone)
Leave your “work phone” at work. For many this is impossible as we run our own businesses and the work never ends. However, you can again unplug using a schedule and outline boundaries with your clients and followers that you are not reachable at set hours. This will also limit the screen time and phone access.

You may not think social media or phone use bothers or disrupts your life then again, cool. However, studies show that 3 in 4 Americans spend 3 or more hours daily looking at a screen. Maybe you don’t want to unplug for a period of time but I do encourage you to evaluate your screen time and social media use. Is it affecting your relationships with others? Do you feel like you’re always having to post? Do you feel compelled to constantly check your phone for notifications, updates, or what is going on in the news? Maybe try unplugging for a few days or even a few weeks.

I have been giving out free content for years and many have been appreciative of that, but others have demonstrated a lack of respect and demand I help them for free. My hope and identity are found in Christ. I find myself very turned off by social media at the moment and it is taking energy, time, and value away from my life so that is why I will stick with posting in my newsletter, website, and videos periodically. If you want our help you can enroll in our coaching services, and hire me for team talks, speaking engagements, corporate wellness, and partnerships.

I am not going away from social media I am just simply taking a break. The fact that I feel I have to announce that is exactly why I need the break. Social media is a tool and it is getting in the way of my relationship with the Lord and true purpose. I am not worried about losing business by not being as active online because I know that God’s will can’t be stopped. We do good work and have good things to say each day in helping folks and athletes of all ages. I encourage you to take time away from social media if you find yourself picking up your phone before reading your bible. Christian or not social media is not a good use of our time, energy, or God-given talents.

We look forward to serving you with high value coaching and content as we have since day one.

God bless,

Wendi

What to Eat on Game Day

December 15, 2022April 13, 2023 Sports Nutrition

Team Meal Recommendations:

No new foods on the event day. Avoid serving high-fat or spicy foods to athletes.
Team dinners hosted by booster clubs or parents with the best intentions at heart often fail to pick up the proper meals and snacks to serve athletes beforehand.
Even colleges have made this mistake which is why I am going to list out some team dinner suggestions!

Read the previous night before game day blog

Here are some SIMPLE team meal ideas for your program that are going to provide your athletes with the right fuel in the right portions!

Pasta party

- - Whole-grain pasta (1-2 cups per athlete)
  - Mixed grapes, pineapple, and orange slices
  - One-two grilled chicken breast (4-6 oz ideally)

Low-fat cheese + marinara sauce (focus on avoiding pasta sauces high in fat)

- - Veggies (cucumber, spinach, carrots) – you may want to limit super high-fiber veggies like broccoli as they can lead to gas and bloating as you learned
  - Fruit cup (offer high-volume water fruit like watermelon or berries)
  - Low-fat milk and water as a beverage. I would recommend avoiding sugary juices to support good sleep.

Turkey or beef taco bar

- - Choose lean ground turkey or lean ground beef (97-99% lean)
  - Whole-grain tortillas
  - You can also choose to do tofu for plant-based
  - Avocado, salsa, low-fat cheese
  - Rice or beans
  - Plenty of spinach, green veggies, tomatoes
  - Fruit cups or fruit bowl (pineapple, melon, strawberries0
  - Low-fat milk and water as a beverage

Grilled chicken, burgers, or steak kabob grill party

- - Grilled chicken or lean red meat (flank steak is fantastic and rich in iron for endurance athletes)
  - Sweet potato or baby red potatoes on the girl
  - Side of whole-grain or brown rice
  - Large veggie salad with light dressing (drizzle don’t drench)

Brown bag it

- - Turkey cheese or ham cheese sandwich on whole-grain bread + avocado
  - Side of blueberries + banana
  - Pretzel rods + applesauce
  - Greek yogurt cup + PB packet
  - Milk + water

Build your own sandwich buffet

- Have any lean grilled protein options available (tofu, chicken, lean beef, ham, ground turkey)
- Whole-grain rice, pasta, bread, or pita of choice
- A mixture of veggies (cucumber, tomato, spinach)
- Watermelon slices or fruit
- Low-fat milk and water

These meal examples are something you can share with parents, booster clubs, and those in charge of getting meals and snacks together before games and events. *Note that portion size and ratios of each meal will vary depending on body size, goals, and sport. Nutrition can make a good athlete great or a great athlete good!

If you are looking for a team talk or presentation we are now booking for January 2023! Help your athletes, coaches, and community understand the fundamentals of fueling, sleep, recovery, and weight gain with a talk today! Email info@nutritionwithwendi.com for rates and scheduling or click here to contact Wendi directly!

Remember to use my “4-2-1 Fueling Strategy” to properly time meals with guidance!

Wendi Irlbeck, MS, RDN, LD, CISSN

Iron Deficiency: Fast Facts You Need to Know

July 20, 2022July 20, 2022 Sports Nutrition

Iron Deficiency: Fast Facts You Need to Know

Iron is a mineral that the body needs to grow and develop. Iron helps make healthy red blood cells that transport oxygen throughout the body. Iron is critical for normal immune function. Iron is the structural component of hundreds of essential molecules. Iron assists antioxidant enzymes.

Iron deficiency is the number one nutritional deficiency in the United States. According to the National Health and Nutrition Examination Survey (NHANES) II. iron deficiency occurs in approximately 11% of women,1-2% of all adults, and in approximately 12.5% of athletes.

It is the No. 1 cause of anemia in athletes. Iron deficiency rates (with or without anemia) in athletes range from 20-50% in women and 4-50% in men.

Iron deficiency anemia occurs when the body does not have enough healthy red blood cells due to a lack of iron in the body.

Two forms of dietary iron

Heme iron is better absorbed than nonheme iron; the absorption of nonheme iron is enhanced by vitamin C.

National dietary surveys indicate that iron is under-consumed by adolescent and premenopausal females.

Iron recommendations vary between adults and teens

What causes iron deficiency

Iron losses occur from blood loss in the gastrointestinal (GI) tract, microscopic losses in urine, hemolysis of red blood cells (RBC) breakdown, menstrual cycle, sweat loss, and intense exercise.

Non-steroidal anti-inflammatories (NSAIDs) like ibuprofen, Advil, and naproxen deplete iron and folate. Frequent use of medications with GI side effects such as aspirin and non-steroidal anti-inflammatories like ibuprofen or naproxen can cause or worsen iron deficiency.

Physical activity particularly high intensity and endurance types increase iron losses by as much as 70% when compared to sedentary populations. Athletes lose more iron due to heavy sweating as well as increased blood loss in the urine and GI tract.

Causes range from a variety of health issues to simply overtraining or even lack sleep. Any athlete that experiences a decrease in training or performance coupled with symptoms should seek out their primary care doctor for further testing and analysis.

Signs and symptoms of low iron

Weakness, fatigue, decreased physical endurance, feeling hot or cold, diminished immune response, alterations in energy levels, cognitive performance, and overall behavior. Iron deficiency is not the only cause of these common symptoms.

Food sources

Iron in meat, fish, and eggs is easily absorbed by the body but the iron in plant sources is attached to phytates that bind iron in foods.

Following a plant-based diet and limiting animal iron sources can be a challenge. As a practitioner, I meet the client where they are at but do share that consuming animal protein will offer greater iron to support their health and performance goals.

Guidance on increasing iron as a plant-based athlete

Pair leafy greens (bok choy, kale, spinach) with a source of vitamin c (broccoli, strawberries, bell peppers, and kiwi) –This can increase the absorption by up to 67%! (3)

Cooking food in cast iron or stainless steel cookware also aids in iron absorption (cook all veggies and protein in the cast iron skillet)

Eat more beans, lentils, edamame, baked potatoes, and Iron-fortified oatmeal (higher sources of iron).
- Lima beans
- Red beans
- Kidney beans
Drink tea or coffee separately from an iron-containing meal or snacks. Caffeine inhibits iron absorption.

Additional ways to combine vitamin C-rich foods with beans
- Drain a can of pineapple cubes and add them to canned baked beans
- Toss cooked black beans with shredded cabbage in your favorite coleslaw recipe
- Sauté red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
- Add any type of cooked beans to a spinach or kale salad with pineapple or fruit

Add fatty fish into your diet 1x/week (3 oz of salmon) or oysters (also a rich source of iron)!!

- Blend up leafy greens and fruits rich in vitamin C with your smoothies (you can even add beans – I promise it is a neutral taste)
- Eat more lean red meat, chicken, seafood, beans, lentils, edamame, baked potatoes, and Iron-fortified oatmeal (higher sources of iron).

Sauté red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
In a skillet prepare steak, spinach, or collard greens paired with berries (best way to increase iron)

When young athletes or adults we start with simple guidance to help increase iron

Set meal goals: 4 oz of flank steak 2-3 x/week paired with leafy greens
Snack idea: A side of roasted chickpeas paired with pineapple
Snack idea 2: A 1/2 cup of mixed berries paired with fortified oatmeal

Before taking an iron supplement to correct an iron deficiency you should contact your physician and work with a dietitian to raise iron levels properly. It is best to work closely with a dietitian to ensure you or your young athlete is getting the proper amount if iron to avoid health and performance consequences. We have worked with hundreds of teen athletes and plant-based adults that have struggled with low iron. We can help you too! Contact us for student-athlete coaching or for a virtual presentation for your sports team.

In good faith, health, and athletic performance,

Wendi Irlbeck, MS,RDN,LD,CISSN

Citations and resources to learn more:

National Health and Nutrition Examination Survey (NHANES) II.

Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American journal of clinical nutrition, 91(5), 1461S–1467S. https://doi.org/10.3945/ajcn.2010.28674F

Goldstein, J. L., Chan, F. K., Lanas, A., Wilcox, C. M., Peura, D., Sands, G. H., Berger, M. F., Nguyen, H., & Scheiman, J. M. (2011). Hemoglobin decreases in NSAID users over time: an analysis of two large outcome trials. Alimentary pharmacology & therapeutics, 34(7), 808–816. https://doi.org/10.1111/j.1365-2036.2011.04790.x

Hallberg, L., & Hulthén, L. (2000). Prediction of dietary iron absorption: an algorithm for calculating absorption and bioavailability of dietary iron. The American journal of clinical nutrition, 71(5), 1147–1160. https://doi.org/10.1093/ajcn/71.5.1147

Koehler, et al. Iron status in elite young athletes: gender-dependent influences of diet and exercise. Eur J. Appl Physiology, 2011.

Food Freedom Made Simple

June 9, 2022June 9, 2022 covid-19, fitness, food freedom, Health, Sports Nutrition, Sports Nutrition, teen athlete, travel, Weight loss, youth athlete

Food Freedom Made Simple

A term you may see a lot of on social media lately is “food freedom”. This ideology, if you will, is combatting old practices of dieting and instead giving individuals the freedom to eat foods without having to eliminate certain food groups or the foods that they simply enjoy eating. Wendi and I share the same philosophy that all foods fit and we should never eliminate food groups as it puts us at risk for nutrient deficiencies. In this blog, I’ll discuss the meaning of “food freedom” and how to achieve it in 3 simple steps so that you can achieve freedom from food as well!

What does “food freedom” mean?

Food freedom can look different for everyone, however, I prefer to define it as the freedom to enjoy all foods without restriction. It means to have a healthy relationship with food without being stressed or guilty when indulging in the foods you love to eat. You’re eliminating the rules of dieting and embracing the joy that food brings to the table…no pun intended!

Is food freedom important?

I am guilty of trying a few diets and quick fixes in the past, but during each escapade, I always thought to myself, “Why must I eliminate foods that I really enjoy eating?” I first heard about food freedom in the midst of the pandemic when so many people were trying to improve their health and seeking out a new fad diet to help them achieve their goals quickly. I had friends who were following keto and carnivore diets and I would sit there asking them, “Well don’t you miss vegetables? Don’t you miss having a bowl of pasta?” and their response was always yes.

I understand why people are driven to try these diets out; they see others through social media or by word of mouth who have had major successes. However, we must remember that everyone is made differently. What works for one individual will not necessarily work the same way for you. This is a hard thing to swallow because we as humans naturally want to see results quickly and will try just about anything to achieve that. But what if I told you that you can still work towards your goals, whether they be to lose weight or pack on muscle mass, by eating ALL of the foods you love? Would you believe me? Finding freedom from food can alleviate so much anxiety that surrounds many people when they eat. By achieving this, we can boost our self-esteem while gaining confidence that we can be in a healthy mental and physical state without restricting ourselves from the things we enjoy.

3 steps to achieve food freedom

Eliminate 1 thing… diet culture!

Yes, I am encouraging you to replace a bad habit with a good one, something NWW offers in “Learn It, Lose It, Live It”, an evidence-based group program to help you stop dieting and start living! It’s the mentality that we must be constantly dieting to achieve our goals. We face many advertisements for dieting on television, in magazines, and through social media, so I challenge you to take a step back. Unfollow accounts that are diet-specific, throw out the magazines promoting the latest fad diet and change the channel when you start receiving the subliminal messages that you must diet in order to be healthy. Diet culture doesn’t want you to know the real truth about what can make you healthy in a natural way (check out Wendi’s blog entitled Strategies the Diet Industry Does Not Want You to Know to learn more). This is the beginning of taking a step in the right direction! Enroll in LEARN IT, LIVE IT, LOSE IT GROUP PROGRAM to gain the confidence you deserve (NEXT GROUP BEGINS JULY 18TH)!

Fuel your body with intent

If you have been dieting for a while, your body is going to need some time to acclimate to eating more food. Registered dieticians Wendi and Sydney recommend 20-30g at each and 10-15g during snacks, depending on your goals. Consume whole grains and plenty of leafy, green vegetables to increase energy and fiber intake. Also, be sure to stay hydrated which helps with weight management and helps flush out waste. If you need ideas for easy, delicious recipes, check out our Recipes page on our website.

Get moving!

Find enjoyable movement. Exercise can look different for everyone. Maybe it’s engaging in team sports, lifting weights, hiking, tennis, or yoga. Resistance training has been proven to burn calories even during rest. The important thing is to be moving in a way that is fun for you! Try to exercise for at least 30 minutes a day, 5 days a week. Figure out what time of day you prefer to get your movement in and stick to a routine. It can help to have a friend join you and help with accountability. You can follow me on Instagram @lindsayd_nutrition to find a few workouts you can do at home or in the gym.

Hopefully this blog has given you some insight into the idea of food freedom and how to simply achieve it. It’s not going to be achieved overnight, because let’s be honest, diet culture practices were not achieved in a day either. Start small and work towards a new habit and goal as time goes on. If you need help finding freedom with food, book a FREE Discovery Call so that we can discuss your goals and develop a personalized plan for you. I look forward to hearing from you soon!

Simple Weight Gain Tips for Student-Athletes

January 29, 2022June 17, 2023 Featured, Health, Sports Nutrition, teen athlete, youth athlete

“How can I/my kid gain weight? We have tried everything and can’t seem to get anywhere.” I get this question and concern daily from coaches and parents. Weight gain is really hard when athletes are young calorie-burning machines!

“BUT COACH I CAN’T GAIN WEIGHT? WATCH TO LEARN MORE”

What guidebooks do you have to help with weight gain?

As always my objective is to provide people with simple and practical tips to achieve their goals!

“How to Gain Weight Tip List”

Test don’t guess! Start tracking what you’re eating to know how many calories you’re actually eating each day. Too often teen and college athletes are under-eating without knowing it. What is measured is well-managed. Download a free app to help with tracking calories, protein, fats, and carbs. You can’t gain weight if you’re not eating enough calories consistently to attain a calorie surplus. If you’re unwilling to track calories I recommend the plate method for weight gain. See our weight-gain performance plate here.

The mistake many make when trying to gain weight is not understanding fundamental portion sizes. Weight gain means half your plate comes from CHO and during weight loss, it would be 1/4 the plate (smaller portion = less kcal).

Too many teen athletes fail to consistently eat regular meals so this is a super easy place to start. (CLICK TO SEE THE FULL INSTAGRAM POST ON WEIGHT GAIN).

Eat breakfast consistently. Nutrients missed at breakfast are often not made up later in the day. Toast, eggs, and peanut butter paired with whole-fat chocolate milk are low-cost, high-calorie, and quality options. Try Greek yogurt parfaits with oats, nut butter, and fruit. Avocado egg toast is also super easy and high-calorie. For more ideas check out my Grab and Go Breakfast Ideas

Eat snacks every 2 hours that are high in calories. Set alarms on phones or create email reminders to snack every few hours. (Weight gain requires eating in a calorie surplus so EAT UP!)

Pack high-calorie snacks. Peanut butter banana bagel sandwiches, trail mix, grab-n-go core power protein drinks, smoothies to store in a Yeti at school, peanut butter oat energy bites, mason jar protein oats

See my pantry weight-gain snacks here!
Increasing the meal frequency and caloric density of
snacks. POWER UP WITH PROTEIN IDEAS
Eating more energy-dense snacks and drinks to
increase your energy intake without having to
significantly increase the volume of food you’re
eating.

Planning ahead by meal prepping on the weekend

- Grill up a dozen chicken breasts and steaks for the week to cut and portion out
- Prepare PB energy bites
- Hard-boiled eggs
- Grab n Go Whole-fat chocolate milk
- Oatmeal mason jars
- Loaded baked potato + cheese + broccoli with butter
- Greek yogurt parfaits (whole-fat dairy)
- See my weight gain snacks here!

Special considerations for eating more:

Sample Weight gain breakdown
Double up on protein servings when dining out (double meat)
Add beef jerky, string cheese, nuts, seeds, nut butters, avocado, butter, olive oil, cheese, and whole-fat sour cream/Greek yogurt when you’re able for more calories!
Sometimes eating a lot of calories can be challenging especially around training. I recommend smoothies. You can consume half in the morning and half in the evening or afternoon as tolerated. Smoothies are a great liquid vehicle for calories! (oatmeal, peanut butter, whole-fat Greek yogurt, and whole-fat cow’s milk). See my Chunky Monkey Smoothie Recipe here
Recovery nutrition is key for muscle repair and growth. Prioritize a recovery snack or meal immediately post-training. Be sure to include both complex carbohydrates and protein.
Vary your protein throughout the day and be sure to power up with protein as part of your recovery snack to achieve a positive protein balance, promoting muscle growth and recovery. See my backpack portable options here!

“But Wendi, what about nutrient timing?” Great point, please see my 4-2-1 guidance here. Too much fat or too much solid food in the stomach around training can blunt performance.

I emphasize a food-first approach but supplements help supplement the gaps in our nutrition. Supplements like creatine, whey protein, vitamin D, and casein can be helpful for athletes’ muscle recovery, lean mass maintenance, and muscle gain when properly used. Should youth athletes use creatine? Find out what the research says in my blog.

Include a bedtime snack !! Research has effectively demonstrated that consuming casein protein (found in milk and
dairy products) prior to sleep can increase muscle
protein synthesis and facilitate better recovery.

See my recommendations here.

SLEEP DEPRIVATION WILL BLUNT YOUR GAINS. SLEEP BETTER WITH THESE TIPS

How to simply start gaining weight:

Identify how much you’re eating. (track in an app or journal)

Add 300-500 kcal per day to your baseline intake. If you consume an added 500 kcal per day x 7 days a week you’re consuming 3,500 kcal equivilant to one pound.

Focus on doubing up on portions, adding in liquid kcal and staying consistent.

It won’t happen overnight. If you want to gain you’ve gotta eat!

SEE MY TWITTER ACCOUNT FOR PRACTICAL GUIDANCE! 500 KCAL EXAMPLE MEALS + SNACKS!

Aim for consuming 4,000-6,000 kcal per day if you’re an HS athlete and likely 6,000 + kcal for collegiate athletes. For individual recommendations contact me and let’s create a custom fueling plan that supports weight gain goals.

I have worked with both HS and college athletes for > 5 years now. I spent time at the University of Florida as a sports nutrition intern in 2015 working with football, men’s and women’s track, swim, soccer, baseball, lacrosse, and tennis. I also worked as a performance nutrition assistant at the University of Wisconsin-Stout during my graduate studies. I educated football, gymnastics, hockey, soccer, men’s and women’s basketball, and baseball on proper fueling from 2014 to 2016. Both of these experiences were volunteer and I sought them out because I knew I wanted to help athletes as a future dietitian. These opportunities helped me understand what it takes to fuel an elite athlete with a small budget! Sleep for more gains..yes sleep impacts our ability to recover and synthesize muscle! Aim for 7-9 hours of sleep per night.

Many young athletes also skip breakfast and snacks so it’s more of a willingness than an ability problem with weight gain. If your young athlete won’t listen to you don’t worry you’re not alone! But they tend to listen to me, a former college athlete and total stranger :). I provide meal plans and performance nutrition guidance for picky eaters and those with food allergies/intolerances. (see my student-athlete nutrition coaching package)

In good faith, health, and wellness,

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

Slow-Cooker Lemon Chicken

April 13, 2021 Health, Sports Nutrition

As a busy college student pursuing a degree in dietetics, time and money are two items that I always seem to be running out of. I know many fellow students and friends who tend to use this same predicament as an excuse to not prioritize living a healthy lifestyle. I get it, it can be easy to tell yourself that you will focus on your nutrition when you graduate and “have more time”. However, I have learned that as soon as you get to the next stage of life you will more than likely find new activities and events to fill your schedule up, once again pushing all thoughts of nutrition to the backburner of your mind. I am here to tell you that it does not have to be that way, you do not have to keep putting off your goals! You can fuel your body properly without hurting your budget or having to daily carve out three hours of your already busy schedule to prepare meals. Two great ways to overcome the common barriers of time and money are getting the most out of the groceries you purchase and meal prepping. When you combine these two methods you come to an intersection that brings you to the wonderful concept of crockpot meals!

Crockpot meals are a wonderful way to have a tasty and nutritious supper waiting for you after a long day! There are many appetizing slow-cooker recipes out there, but I want to focus on providing you with recipes that give you the tools to build your plate in a way that promotes consuming lean proteins, eating the rainbow, and having adequate portions.

My first recipe to share with you all is a slow-cooker lemon chicken recipe! It requires minimal meal prep, and you can eat the leftovers for the rest of the week. Note: this minimizes the number of meals you have to prepare, therefore saving you precious time and money. This meal fills up your plate with chicken, potatoes, red onions, and asparagus so you do not have to prepare other side dishes. It smells heavenly as it is cooking and tastes just as satisfactory as it smells. When I made this, I only added a small amount of feta cheese, grape tomatoes, and my grandpa’s special spice mix!

One other thing I love about this recipe is that it is the type of meal that sounds good all year long. If it is a hot summer day and you don’t want to heat up the house by turning on the oven, you can put some chicken in the crockpot and still have a whole plate full of deliciousness. At the same time, this recipe can also be used to warm you up on the cold nights that come with wintertime. You really cannot go wrong!

Please never forget that you do not have to compromise on your nutrition goals because of the demands of life. Prioritize your health and your body will thank you later! Stay tuned for more crockpot recipes to come!

Ingredients:

1 red onion
6-8 chicken thighs- bone-in, skin on
1-1.5 lbs baby potatoes
1 lemon
2 Tbsp olive oil
2 Tbsp honey
4 cloves garlic
½ Tbsp fresh thyme leaves
Sea salt & pepper to taste
1 bunch of thin green asparagus

Directions:

Peel & slice the red onion & add to the bottom of the slow cooker in one layer.
Add chicken thighs on top in one layer.
Wash & half baby potatoes & add to slow-cooker.
In a small bowl mix zest of 1 lemon, juice of the same lemon, olive oil, honey, thyme, sea salt, pepper, & finely chopped garlic, & then pour over ingredients in the slow cooker.
Put the lid on & secure, then set to high for 3-4 hours or low for 6-8 hours (depending on your schedule. 3 hours on high being the minimum and 4 the maximum and 6 hours being the minimum and 8 hours the maximum when set on low).
15-20 minutes before the time is over, set the slow cooker to high & add asparagus on top & put the lid back on. NOTE: The thicker the asparagus, the longer amount of time it will take.
OPTIONAL: 5 minutes before the time is over, remove the chicken thighs, place on a baking sheet, and put under the broiler on high for 3-5 minutes or until the skin is golden.
Enjoy!

Recipe found on: https://greenhealthycooking.com/slow-cooker-lemon-chicken/

-Grace Bennett

Grace is a third-year undergraduate student at South Dakota State University in Brookings, SD. She is majoring in Nutrition and Dietetics and will graduate in May of 2022. She is involved in the Dietetics club and Oasis College & Young Adult Ministry. She works for HyVee as an Aisles Online Worker and for Sanford Hospital as a Formula Technician in the NICU. She recently joined Nutrition with Wendi as a Virtual Assistant at the beginning of February. In her free time, she enjoys spending time with family and friends or being outside biking, running, hiking, or kayaking! Grace’s Christian faith is very important to her and she is very excited to see what God has in store for her in the coming years!

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