Tag: For Teen

Nutrition for the Wrestling Student-Athlete

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.ย 

๐๐ซ๐ž-๐ฌ๐ž๐š๐ฌ๐จ๐ง ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐›๐ž ๐ฒ๐จ๐ฎ๐ซ ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐ฉ๐ซ๐ข๐จ๐ซ๐ข๐ญ๐ฒ ๐š๐ฌ ๐š ๐ฐ๐ซ๐ž๐ฌ๐ญ๐ž๐ซ.

  • Aim for 1.4-1.8 g/kg/BW/day of protein.
    • ๐‘ญ๐’๐’“ ๐’‚ 150-๐’‘๐’๐’–๐’๐’… (68 ๐’Œ๐’ˆ) ๐’‰๐’Š๐’ˆ๐’‰ ๐’”๐’„๐’‰๐’๐’๐’ ๐’˜๐’“๐’†๐’”๐’•๐’๐’†๐’“, ๐’•๐’‰๐’‚๐’• ๐’†๐’’๐’–๐’‚๐’•๐’†๐’” ๐’•๐’ ๐’ƒ๐’†๐’•๐’˜๐’†๐’†๐’ 95 ๐’‚๐’๐’… 122 ๐’ˆ๐’“๐’‚๐’Ž๐’” ๐’๐’‡ ๐’‘๐’“๐’๐’•๐’†๐’Š๐’ ๐’‘๐’†๐’“ ๐’…๐’‚๐’š.
    • 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. ๐–๐ก๐š๐ญ ๐š๐›๐จ๐ฎ๐ญ ๐ญ๐จ๐ฎ๐ซ๐ง๐š๐ฆ๐ž๐ง๐ญ๐ฌ/๐ฉ๐ซ๐ž ๐š๐ง๐ ๐ฉ๐จ๐ฌ๐ญ-๐ฐ๐ž๐ข๐ ๐ก-๐ข๐ง๐ฌ? -Carbs + protein before and after weigh-ins -Limit fiber, sodium, and starchy carbs immediately before weigh-ins
  • ๐——๐—ผ ๐—ป๐—ผ๐˜ ๐—น๐—ผ๐˜€๐—ฒ ๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐—ฏ๐˜† ๐—ฐ๐˜‚๐˜๐˜๐—ถ๐—ป๐—ด ๐˜๐—ผ๐—ผ ๐—บ๐—ฎ๐—ป๐˜† ๐—ธ๐—ฐ๐—ฎ๐—น ๐—ผ๐—ฟ ๐—ผ๐˜ƒ๐—ฒ๐—ฟ๐—น๐˜† ๐—ฟ๐—ฒ๐˜€๐˜๐—ฟ๐—ถ๐—ฐ๐˜ ๐—ผ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ป๐˜‚๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ผ๐—ป. ๐—ฌ๐—ผ๐˜‚ ๐˜„๐—ถ๐—น๐—น ๐—ฒ๐—ป๐—ฑ ๐˜‚๐—ฝ ๐—น๐—ผ๐˜€๐—ถ๐—ป๐—ด ๐—บ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ, ๐—ถ๐—บ๐—ฝ๐—ฎ๐—ถ๐—ฟ๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฝ๐—ฒ๐—ฟ๐—ณ๐—ผ๐—ฟ๐—บ๐—ฎ๐—ป๐—ฐ๐—ฒ, ๐—ฎ๐—ป๐—ฑ ๐—ต๐—ถ๐—ป๐—ฑ๐—ฒ๐—ฟ๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต ๐—น๐—ผ๐—ป๐—ด-๐˜๐—ฒ๐—ฟ๐—บ.ย 

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.ย  If ample time is not given to digest the fuel you also can’t even access it for energy.

 

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,ย  LD, CISSNย  is a registered dietitian nutritionist and performance coach.ย 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.ย  Wendi and her team work primarily with high school and college athletes!

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

 

Performance Nutrition Tips for Baseball Athletes

protein, Sports Nutrition, Sports Nutrition

โ€œI want to play in the NFL or MLBโ€. -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. ย If you are a high school or college athlete that views proper nutrition as a chore or punishmentโ€ฆ. 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 canโ€™t rely on mediocre habits to get you there. Youโ€™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.ย  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.ย  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.ย  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.ย 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!

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 baseball game will last. Extra innings, rain delay, or other circumstances.

  • 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

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.

Donโ€™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

Wendi Irlbeck, MS, RDN,ย  LD, CISSNย  is a registered dietitian nutritionist and performance coach.ย 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.ย  Wendi works with clients of all levels internationally.

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

 

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

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 doesnโ€™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!!ย 

 

 

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.ย  Wendi works with clients of all levels internationally.

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

Citations and resources to learn more:

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

What to Eat on Game Day

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 SIMPLEย  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 learnedย 
      • 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 donโ€™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

Weekly Weight Room Tip Tuesday with Wendi

fitness, Health, Sports Nutrition, teen athlete

As busy as we have gotten it is time for me to ramp up my videos on youtube and share out some of these actionable tips I provide on Twitter. I will be providing a Tip Tuesday for you to share in your weight room with athletes, in email blasts, at your school, in your athletic department, or anywhere you see fit.

August 2nd *the very first weight room tip Tuesday with Wendi* is now LIVE and available for you to share out.

You can download and share the 90-second clip found on my youtube page and Instagram. The recommended pre-workout graphics are listed below and also found in blogs and on my IG page.

I was praying about how to reach more programs that may struggle with nutrition resources. After some prayer I felt convicted to offer complimentary videos with tips is a great way to help and reach more people. (thank you Jesus and I give all glory to you).ย 

  • If your program does want to invest in a pre-recorded or LIVE team talk we have actually been creating partnerships with various HS and college programs like hockey, football, and soccer programs.
  • We work with others but these are our major partners. We kick off the partnership with various presentations that include but are not limited to nutrition 101, supplements, weight management, and injury prevention.
  • In addition, follow-up video chats to keep your athletes on track with eating, fueling, recovery, and sleep hygiene.

 

Nutrition is one of the best and most important resources you will make. We are willing and available to help your program take your performance to the next level! Contact us for more information by clicking here.

In good health and performance,

 

Coach Wendi

 

Wendi Irlbeck, MS, RDN, LD, CISSNย  utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Learn more about our programs here.

What to Eat the Night Before a Game?

fitness, Health, injury, Sports Nutrition, teen athlete, travel, youth athlete

What should I eat the night before a game?

Great question! We get this question from athletes all the time or from parents or coaches concerned about educating their athletes.ย What to eat the night before any competition or event depends on many factors.ย 

 

It’s actually more important to be cognizant of what you’re eating and drinking in the days leading up to your game or competition. (Learn more here)

 

 

 

 

 

 

Avoid making common mistakes on intense training days or on competition days.

  • Fried foods
  • Spicy foods
  • New foods
  • High-fat foods
  • Consuming high-fat or high-fiber right before activity

 

My five tips to keep in mind when thinking about the night before game day

1. What you eat the night before any competition should be practiced in advance. I can’t stress this enough.

If you try new foods you could end up getting sick with stomach pain, cramping, or digestion issues, the meal could negatively affect your sleep, and ultimately end up disrupting your performance the next day.

Our clients and athletes learn through our coaching sessions that the meals and snacks consumed leading up to the event have a greater influence on performance than the meal consumed the night before.

2. Limit oils, too much fiber, and high-fat cuts of meat that take a great deal of time to digest and can prevent you from properly fueling up with carbs.

Too much fiber can also cause GI distressย  Your goal is to fill up glycogen (the storage form of carbohydrates).

3.ย Avoid consuming fried foods, heavily processed foods, dressings, sauces, and spicy foods.

Fuel up with a high-quality lean protein source paired with some fruit, complex carbohydrates, and veggies.ย You want to have a balanced plate ultimately containing foods from all food groups. (Full day of eating) *Example menu2

Meals to consume the night before game day

  • Grilled chicken sandwich on a whole-grain bun with veggies, 1-2 cups whole-grain rice, mixed berries fruit cup, and low-fat chocolate milk
  • Lean ground turkey meatballs, whole-grain pasta, watermelon slices, 1/2 cup non-fat Greek yogurt + pineapple slices
  • Deli ham or deli turkey sub with a side of pretzels, apple slices, and low-fat chocolate milk
  • Whole-grain burrito or burrito bowl with lean flank steak, brown rice, grilled veggies, and a small serving of guacamole (keep fat light)
  • For plant-based athletes, grilled tofu, chickpeas, brown rice, tomatoes, mixed greens, a side of grapes, and a light dressing paired with 1-2 whole-grain rolls
  • 93% Lean ground beef burgers on whole-grain bread or in pita wrap paired with a side salad, raspberries, and low-fat milk.
  • Whole-grain rice bowl with grilled shrimp or lean flank steak tossed in roasted broccoli with diced avocado (keep it light 1 tbsp) and fresh fruit
  • Roasted sweet potato with lean ground turkey or tofu in a whole grain wrap with hummus and blueberries
  • 1-2 Whole-grain chicken wraps with beans, spinach, tomato, mashedย  hummus, and fruit

4. Have a small snack of protein + carb 45-60 min before bedย  (see more ideas here ) **Be sure to also practice out these foods to ensure you know they won’t make you sick.

Image5. Get a minimum of 7-9 hours of sleep! (consequences of poor sleep & athletic performanceย 

  • Consume a casein-rich snack like cottage cheese, Greek yogurt, or string cheese paired with an apple or banana.
  • Casein (slow-digesting dairy protein) will help repair and rebuild muscle while at rest.
  • A small serving of carbohydrates will top off the fuel tank roughly 45-60 min before bed.
  • Cherries and bananas have also been shown to support restful sleep. Cherries are a natural source of melatonin which helps you fall asleep.
  • Bananas are a great source of magnesium which is a mineral aiding in muscle relaxation. The perfect combo to help your muscles relax, recover, and for you to sleep well before your big game or competition!

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NO NEW FOODS THE NIGHT BEFORE A GAME OR ON GAME DAY! I can’t stress this enough!

  • Practice foods and meals you want to eat the night before a game a week before to know “it works and feels good for you”.
  • Focus on getting 7-9 hours of sleep and have a small protein + carb snack before bed.
  • You canโ€™t expect to perform are your best if you have not been consistently consuming balanced meals and snacks leading into game day.
  • Youโ€™ll have to plan ahead with balanced meals using my plate method. For additional ideas, check out my meal and snack guidance which also explains my โ€œ4-2-1โ€ method.
  • In the days leading up to your competition prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.
  • You can’t perform like a beast if you eat like a bird (additional snack ideas!

Performance Nutrition (1) (download for the 4-2-1 game day timing)

GOOD LUCK and don’t forget to have fun!

What are the benefits of partnering with Nutrition with Wendi to help you with your performance or recovery?Image

” Wendi has helped me feel better going into games and camps and has assisted with my weight gain goal. I have gained a solid 10 lbs since we started working together and I have more energy during practice and training. My muscles aren’t as sore after games either.”

 

 

 

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, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. We provide virtual services including telehealth but are based in Nashville, TN. Follow us onย Twitter,ย Facebook,ย andย Instagramย for more nutrition information. Service

Iron Deficiency: Fast Facts You Need to Know

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.ย 


  • 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.ย 

  • 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.ย  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. ย Iron deficiency is not the only cause of these common symptoms.ย ย 

 

 

 

 

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
    • Sautรฉ 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).
  • Sautรฉ 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.ย The American journal of clinical nutrition,ย 91(5), 1461Sโ€“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), 808โ€“816. https://doi.org/10.1111/j.1365-2036.2011.04790.x

 

Hallberg, L., & Hulthรฉn, 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), 1147โ€“1160. https://doi.org/10.1093/ajcn/71.5.1147

 

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

7 Hydration Tips for Young Athletes and Active Adults

fitness, Sports Nutrition, teen athlete, youth athlete

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Water is the MOST important FREE health significantly underrated performance enhancer yet most people walk around dehydrated.

According to the USDA, over half the US adults fail to consume their recommended minimum of 6-8 glasses of water each day.

I shared simple hydration tips on Fox17 Nashville. Click to watch the video here!

Failing to consume enough water can also increase your risk of heart failure. It is important to stay hydrated for basic philological functions supporting blood circulation, lubricating joints and tissues, digestion, metabolism, and muscle contraction to name a few.

Many people need more than 6-8 glasses of water due to higher body weight, activity, sweat rate, and also supporting a healthy metabolism. We recommend our clients and athletes consume a minimum of 80-100 oz of water per day. We advise checking urine color to help guide you in your water intake. If you struggle to drink enough water you have come to the right place! Our tips will help you increase your water with ease!

 

Symptoms of dehydration:


๐ŸšฝYour urine helps determine your hydration status. ๐ƒ๐ซ๐ข๐ง๐ค 10-20 ๐จ๐ณ ๐ฎ๐ฉ๐จ๐ง ๐ฐ๐š๐ค๐ข๐ง๐ 

๐Ÿ’ฆMost athletes need between 90-120 oz. of fluid per day in addition to sufficient minerals lost through sweat

โŒIntense training + under fueling = โฌ†๏ธrisk of injury, depression, poor performance & muscle loss

โŒ1-2% loss of BW can result in dehydration post-training = severe health consequences

 

Follow Wendi on Twitter for more graphics and tips! Check out how fruit slices can help you stay hydrated HERE!

 

7 HYDRATION TIPS YOU CAN APPLY NOW!

1. Wake up and drink water by placing a glass of water or a water bottle by your bed.ย  This strategy will enable you to have zero barriers to getting your hydration started for the day! Focus on consuming 10-16 oz upon waking. Especially if you are an athlete or working outdoors.

2. Set alarms on your phone to hydrate with 16 oz every few hours to shoot for a total goal of 100-120 oz per day (especially if you are an athlete or working outdoors). Another easy way to get in more water is to say 50 oz by 1 pm and another 50 oz by 7 pm!
3. Carry a water bottleย or hydro flaskย that you can easily set water goals. I.e. 32 oz is a typical hydro flaskย that you can consume 3x/day.
4. Eat your hydration. Yes, that is right we can attain fluid and minerals from our fruit and veggies! Watermelon, grapes, berries, cucumbers, celery, carrots, cherries, and tomatoes are also super hydrating and a great way to get in your veggies for health too! You can also infuse your water with berries, lemon, lime, etc. which makes it tastier and offers antioxidants.
5. Electrolytes can be used to replace minerals lost in sweat. Dairy is also hydrating you could add Greek yogurt, milk, or cheese to meals to get in additional minerals. Cherry juice, chocolate milk, or Gatoradeย zero can also be a good option depending on your goals for added hydration.
6. Bring a cooler with you to stock with fruits and veggies. You can also pack additional water bottles to make sure you have enough fluid on hand in case of an emergency!
7. Hydrate with milk at meals and water in between! These tips help my clients and athletes stay hydrated! It is also important to consume 16-24 oz of fluid for every pound lost!

 

Stay hydrated out there and don’t forget to follow us on social media for more tips!

 

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck 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. We partner with college and high school sports programs offering custom nutrition presentations, education, and 1/1/group nutrition coaching.ย  Wendi is a former cross-country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. We provide onsite and virtual services nationwide!

 

You can also follow Wendi onย Twitter,ย Facebook,ย andย Instagramย for more nutrition information. Service

Macronutrients 101

fitness, injury, Sports Nutrition, Sports Nutrition, teen athlete, youth athlete

Many have no idea what a serving of fat, carbohydrate, or protein is. So here’s a quick 101 on our macronutrients that include fat, carbohydrate, and protein!

Teens and adults who want to be healthy and successful long-term should understand the role and function of each essential nutrition along with the amount it should be consumed for energy.

There are six essential nutrients that include our macronutrients (fats, carbohydrates, and protein that provide us with energy in the form of calories), and the other three nutrients that do not provide calories but are also essential for life include vitamins, minerals, and water.

๐ŸฅฏCarbs are important. Why? Carbs = muscle and brain fuel and if youโ€™re too full to get your carbs in your energy and performance will suffer. โš ๏ธ Thatโ€™s why itโ€™s important to work with a dietitian to find the right balance of nutrients. ๐Ÿ‘Š

Many want to go keto but I discourage it…Carbs are the optimal fuel for athletes..why?๐Ÿ‘‡๐Ÿ‘‡๐Ÿ‘‡

๐Ÿฅ‘Fat cannot:

โŒRestore depleted glycogen

โŒAthletes who adapt toโฌ†๏ธfat needโฌ†๏ธneed more oxygen to convert fatโžก๏ธenergy

โŒReplace ATP w/in working cells as quickly or efficiently as carbohydrates.

Please keep eating ๐Ÿ carbohydrates for the sake of your health, well-being, energy levels, and athletic performance.

On an individual level, ideal fat intake person to person depends on so many factors.. i.e.
๐Ÿ“ŒBody weight
๐Ÿ“ŒActivity & goals
๐Ÿ“ŒTotal calories
๐Ÿ“ŒHealth status/ailments/genetic risk factors

 

 

 

 

 

So many asked about protein for kidsโ€ฆ specifically ๐Ÿคทโ€โ™€๏ธHow much protein to feed teen and adult athletes?

It depends but it is important to start with a baseline:

๐Ÿ“Œ25-30 g of protein for biological girls/meal
๐Ÿ“Œ30-40 g of protein for biological boys/meal
๐Ÿ“Œ10-15 g of protein at snacks for both teen girls and teen boys.

 

I recommend using the performance plate model to avoid worrying about counting calories as an athlete or busy adult. If you stick with your portions for weight management, muscle gain, or fat loss you’ll be set. Just remember thatย  ALL meals matter!!

Under eating and underfueling will not serve you.

 

 

 

 

 

 

Wendi Irlbeck, MS, RDN, LD, CISSN is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Nashville, TN. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and schedule an appointment with her on her website.

Testimonials of Wendiโ€™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 onย Twitter,ย Facebook,ย andย Instagramย for more nutrition information. Service

What to Eat Before Your XC Race or Half-Marathon?

fitness, Sports Nutrition, teen athlete, youth athlete

The race you have tomorrow has you thinking, what should I do tonight and tomorrow before?

Great question! However, it’s actually more important to be mindful of what you’re eating and drinking in the days leading up to race day.

What you eat the morning of race day should be practiced in advance. My clients and athletes learn through our coaching sessions that the meals and snacks consumed leading up to the event have a greater influence on performance than the meal on the day of.

You canโ€™t expect to race at your best on the morning fuel along. Youโ€™ll have to plan ahead with balanced meals using my plate method. For additional ideas, check out my meal and snack guidance which also explains my โ€œ4-2-1โ€ method. In the days leading up to your race prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.

You can’t race like a beast if you eat like a bird (additional snack ideas!

 

 

 

 

 

Example meal and snacks included on the days leading up to your race:

  • Whole-grain chicken wrap with beans, spinach, tomato, mashed avocado or hummus, and fruit
  • Greek yogurt fruit toast (see my recipe)
  • Oatmeal with yogurt, whole-grain muffin, and peanut butter with banana slices
  • Roasted sweet potato with lean ground turkey in a whole grain wrap with hummus and raspberries
  • Whole-grain crackers with carrot sticks, and hummus
  • Whole-grain rice bowl with grilled shrimp or 3 oz of salmon tossed in roasted broccoli with diced avocado and fresh fruit

Make sure youโ€™re hydrating properly as well. Consume at least 16 oz of water every three to four hours for 48 to 72 hours prior to your race.

NO NEW FOODS ON RACE DAY! PRACTICE FOODS BEFOREHAND ! ๐Ÿ˜Š

Two hours before your race consume carbohydrates paired with a little protein. You want to limit fat and fiber because of the digestion time required for fat and the distress from fiber that could occur during your run.

 

 

 

Performance Nutrition (1)

Breakfast Ideas to Consume 2 hours Pre-Race:

  • 1-2 rice cakes + ยฝ tbsp honey + ยฝ cup non-fat Greek yogurt
  • Kodiak Cakes muffin or oatmeal cup
  • Bagel + kiwi slices + string cheese
  • Gel or sports drink + grapes
  • Oatmeal + egg whites or non-fat milk
  • Watermelon, grapes, orange slices, or any fruit
  • 1-2 slices of toast + Greek yogurt
  • Cereal + non-fat milk
  • Overnight oats
  • 100 % fruit bar or dried fruit
  • Apple sauce packets or honey
  • Tart cherry juice or watermelon juice

You donโ€™t want to eat too much for breakfast. Ideally, it would be better to eat a little bit more for dinner and an evening snack of maybe a power cup muffin the night before.ย  Most feel so excited for race day it is hard to eat anything. But you need feel.

Something is always better than nothing. Even if its just some toast, berries, honey packet, or tart cherry juice you need some carbohydrates before you take off! Studies at the University of Memphis Exercise and Sports Nutrition Laboratory confirm thatย honey is one of the most effective forms of carbohydrate to eat just before exercise.Honey performs similar to commerical energy gels because of the glucose in gels.

GOOD LUCK and don’t forget to have fun! See the full post on Instagram

What are the benefits of partnering with us to help you with your performance or recovery?

” I highly recommend Wendi! I was at a transitionary period with training & was not fueling or recovering properly. Wendi’s advice on eating more protein + kcal has helped my performance &energy levels. Her guidance is credible and so helpful. Thanks, Wendi!”
**You can support Sammie’s mission to improve mental health awareness by donating or sharing her message with others. More information found here.

 

 

Wendi Irlbeck, MS, RDN, LD, CISSN

is a registered dietitian nutritionist, and performance coach. We utilize evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. She is a former cross country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. Wendi provides virtual services including telehealth but is based in Nashville, TN.

 

You can also follow Wendi onย Twitter,ย Facebook,ย andย Instagramย for more nutrition information. Service