We teach high school and college athletes how to eat for health and fuel performance. We specialize in helping athletes gain lean mass the right way and dial in their nutrition around games and training with custom plans. individuals that want to improve their athletic performance, energy, mood, health, and overall quality of life.
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!
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!
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).
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, CISSN 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.
Great question! We get this question from athletes all the time or from parents or coaches concerned about educating their athletes. What to eat the night before any competition or event depends on many factors.
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 distress Your goal is to fill up glycogen (the storage form of carbohydrates).
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, mashed hummus, and fruit
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!
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”.
You can’t expect to perform are your best if you have not been consistently consuming balanced meals and snacks leading into game day.
You’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 “4-2-1” 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.
What are the benefits of partnering with Nutrition with Wendi to help you with your performance or recovery?
” 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 onTwitter, Facebook, and Instagramfor more nutrition information. Service
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.
Are you hydrating enough? Most likely not! According to the USDA, over half the US adults fail to consume their recommended minimum of 6-8 glasses of water each day.
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!
First off what are the symptoms of dehydration? Usually, when you wake up you are in a dehydrated state and for many who experience these symptoms listed below you are already dehydrated and it is time to make a plan!
Follow Wendi on Twitter for more graphics and tips
Water is the MOST important FREE health significantly underrated performance enhancement supplement. If you’re an athlete check out my hydration blog with Simplifaster here.
1. Wake up and drink water by placing a glass of water or water bottle by your bed. 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 bottle or hydro flask that you can easily set water goals. I.e. 32 oz is a typical hydro flask 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 Gatorade 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!
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. 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.
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.
🥯Carbs are important. Why? Carbs = muscle and brain fuel and if you’re too full to get your carbs in your energy and performance will suffer. ⚠️ That’s why it’s important to work with a dietitian to find the right balance of nutrients. 👊
Many want to go keto but I discourage it…Carbs are the optimal fuel for athletes..why?👇👇👇
🥑Fat cannot:
❌Restore depleted glycogen
❌Athletes who adapt to⬆️fat need⬆️need more oxygen to convert fat➡️energy
❌Replace ATP w/in working cells as quickly or efficiently as carbohydrates.
Please keep eating 🍠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.
📌Body weight
📌Activity & goals
📌Total calories
📌Health status/ailments/genetic risk factors
So many asked about protein for kids… specifically 🤷♀️How much protein to feed teen and adult athletes?
It depends but it is important to start with a baseline:
📌25-30 g of protein for biological girls/meal
📌30-40 g of protein for biological boys/meal
📌10-15 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 that ALL meals matter!!
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 Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information. Service
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 can’t expect to race at your best on the morning fuel along. You’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 “4-2-1” 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.
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 you’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 ! 😊
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.
You don’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. 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 that 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.
Nutrition tips that heal and promote muscle recovery
Remain consistent with fluid and quality food intake to support tissue repair, reduce swelling, diminish inflammation, optimize bone health, and immune function.
Focus primarily on consuming lean protein at each meal paired with plenty of colorful produce (fruits and veggies).
Protein for optimal healing should range from (2.0- 2.2 g/kg/bw/d to support optimal recovery).
Choose a small amount of protein + fruit before and after rehab sessions.
Do not stop eating for fear of putting on weight. Consume plenty of protein and produce at meals and snacks to ensure you are getting in enough calories to promote healing and recovery. (WORK WITH A RD to manage your kcal intake).
Prioritize protein that is rich in leucine, low-fat Greek yogurt, fish, poultry, beef, steak, eggs, and low-fat dairy/full-fat dairy.
Consume foods rich in omega-3 fatty acids that reduce inflammation and swelling while speeding up recovery.
Wendi Irlbeck, MS, RDN, LD, CISSN is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Nashville, TN. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.
Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information. Service
Looking for a healthy meal and snack ideas but don’t know how to cook? No problem! I would personally recommend these options that you likely saw on my grocery haul thread on Twitter .
Another great resource is my “put down the phone and pick up breakfast post?” If you have time to scroll social media you have time to eat breakfast! Many of these items and ideas are great for the pantry at home for your high school athlete or for your college dorm!
Breakfast ideas:
English muffin cut in half with sliced avocado paired with 3/4 cup Greek yogurt and mixed blueberries and raspberries.
A glass of Fairlife chocolate milk or plant-based alternative + Kashi cereal
See grab-and-go options that can be prepared ahead of time.
Protein smoothie bag (Prepare the night beforehand with frozen berries, spinach, chia seeds, and whey protein powder and place in zip lock baggie) Pour into blender with milk and add Greek Yogurt the morning of and blend!
Microwave egg omelet in a glass bowl with spinach, kale, bell peppers + banana, and low-fat milk.
Fully loaded with sour cream, cheese blend, and chives, topped 1/2 cup Greek yogurt, or cottage cheese. Pair with a slice of Ezekiel toast topped with avocado, and a microwavable egg. Here is an example Recipe
Grilled chicken salad
2 oz of pre-grilled chicken added to a bed of spinach + romaine + ½ cup black beans/chickpea mix + mixed cheese blend, 1 sliced hardboiled egg, 1 tbsp. sunflower seeds with a dressing of choice. Highly recommend Bolthouse Farms Greek yogurt as a healthy dressing.
Riced veggie tacos
Frozen bag of riced veggies cooked in the microwave that can be topped with edamame, salsa, in a whole-grain tortilla, shredded pre-made pulled pork, cheddar cheese blend with avocado slices.
Snack pairings (snacks should contain protein and carbs) for athletes and for less active days protein + a plant/healthy fat).
Whole meals first supplement second. Supplements are meant to satisfy small gaps in nutrition and to avoid nutrient deficiencies. Good nutritional habits must be established first. For additional guidance to ensure your athletes are meeting their protein and carbohydrate needs check out this article. No supplement can replace whole foods. See pantry staple ideas for athletes here!
Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.
What can hiring a sports nutritionist offer your program? Learn more here.
Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information.
Refueling needs depend largely on the type and duration of training completed, body composition goals, and overall personal preferences. This blog will focus solely on refueling post-training.
Rehydrate: Ingest fluids and electrolytes during and immediately after training within 30-minutes to jumpstart the recovery process.
For every pound of body weight lost during training consume 16-24 oz. of fluid. Quick fact, the average person’s sweat rate is also between 25- 40 oz per hour. This translates into ½ a gallon of sweat in a 90-min training session leaving the body at a huge loss for essential electrolytes like sodium, potassium, and magnesium which are key for muscle function according to the National Athletic Trainers Association Position Statement: Fluid Replacement for Physically Active.
Refuel: Post-training, carbohydrates are needed to restore glycogen paired with protein to repair muscle damage that occurred during training. The goal of refueling is to promote both muscle repair and muscle protein synthesis.
The American College of Sports Medicine recommends 1.2 to 2.0 g of protein per kilogram of body weight per day for athletes, depending on the type of training.
Refilling your glycogen stores as an athlete should be a priority, especially when completing back-to-back training sessions.
Why prioritize refueling?
By immediately consuming a high-quality protein paired with a carbohydrate post-training you can enhance muscle gain, and muscle growth, reduce time to recovery between back-to-back training sessions, increase overall performance, and decrease the risk of injuries, as well as fight off on-set fatigue. Are you refueling a two-a-day? Build a plate that supports both training and recovery demands!
A post-training meal is key to supporting recovery and training.Consume 25-40 grams of protein paired with 50-100 grams of carbohydrates within 30 minutes of activity for reducing muscle breakdown and supporting training adaptations. More information on recovery nutrition here.
Soft reminder with regard to protein intake: WE USE WHAT WE NEED according to the ISSN Position Stand on Protein and Exercise . We use what we need. This means for many athletes can benefit from consuming closer to the 40g post-training due to limited protein intake at other meals or the quality of the protein. But at the least follow my “25-50-30 rule”
Smart supplements
Creatine is one of the most widely investigated supplements with proven ergogenic benefits along with recovery from intense training. Creatine paired with a carbohydrate immediately post-resistance training is superior to pre-workout in terms of body composition and strength. Creatine is insulin-mediated so it requires a carbohydrate. Use creatine in your chocolate milk, or Greek yogurt parfait, or pair it with a protein banana shake. For guidance on supplementing with creatine monohydrate see my previous blog here.
8 oz. of tart cherry juice following exercise can help reduce inflammation, muscle soreness and can even aid in reducing upper respiratory tract symptoms all of which contribute to minimizing the risk of injury, according to a study published in theJournal of theInternational Society of Sports Nutrition.
Low-fat chocolate milk has also been proven an effective refueling choice offering electrolytes, carbohydrates, 8 grams of high-quality protein, and the scientifically proven 3:1 ratio for recovery.
Wishing you blessings of health, wellness, and optimal performance,
Wendi Irlbeck, MS, RDN, CISSN
Wendi Irlbeck, MS, RDN, 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 Nasvhille, TN, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and schedule an appointment with her on her website.
What can hiring a sports nutritionist offer your program? Learn more here. Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information. Service
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