Nutrition for the Wrestling Student-Athlete

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

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!

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

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

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.

Iron Deficiency: Fast Facts You Need to Know

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.

Gentle Nutrition: A Non-Diet Approach to Healthful Eating

Letโ€™s walk through a way of eating that is not restrictive, stressful, or judgemental but rather curious and satisfying. The pendulum swing from extreme dieting to overeating can be difficult. You will find yourself tired of Yo-Yo dieting where you lose some weight just to gain back even more. Are you battling cravings and feeling a lack of willpower. Gentle nutrition approaches cravings in a non-judgmental way. Instead of saying โ€œI shouldnโ€™t have eaten thatโ€; Get curious and ask yourself, โ€œWhy am I craving this food?โ€, โ€œIs there something I could have added earlier in my day?โ€. Nutrition Coaches can help guide you through the process of understanding โ€œwhyโ€.ย 

Gentle Nutrition is a concept of Intuitive Eating which embodies foods that satisfy what your body wants and nutritional knowledge. It empowers people to listen to their internal authority. Letโ€™s walk through how youย start.

Reject Diet Culture

Diet Culture is everywhere and is a multiple billion-dollar industry. Ever notice how diets continue to evolve into something new? Maybe diet culture evolves because it does not work. Diet culture is rooted in the belief that appearance and body shape are more important than physical, psychological, and general well-being. Nutrition Coaches can help distinguish what is fact versus myth about nutrition.ย ย 

Honor your Hunger

Hunger is a body mechanism to signal the brain to start looking for food. Cravings can signify that you are deficient in a certain nutrient. An example might be craving meat when low in iron. Cravings can be physical or psychological; working with a Health Coach can help identify what your cravings are signifying.ย 

Practice eating when you are hungry and learn early signs of satiety. Fullness can take 15 minutes to hit, especially if you eat fast. Tips for feeling fullness: Take a sip of water between bites. Chew thoroughly. Taste all of the flavors. If you think you are full, wait 15 minutes and reevaluate if you are still hungry. Grab additional food, if fullness is not met.ย 

Make Peace with Food

Remember there are no forbidden foods and every food has a place in our diet. Some foods are great for fuel, others provide emotional satisfaction, and some foods satisfy cravings. Food is nourishment and can be there for celebrations and memories. Having forbidden foods is an โ€œall or nothingโ€ way of thinking, meaning once you have forbidden foods you are more likely to feel ravish toward that food item.ย ย 

Challenge the Food Police

Food is nourishment and can bring satisfaction. There are no โ€œgoodโ€ or โ€œbadโ€ foods. Rigid rules can result in increased stress and anxiety causing other complicated issues. There is a difference between rules that heighten anxiety and general guidelines that can be flexible.

Discover the Satisfaction Factor

Having the same simple nutrition food can be helpful with meal planning but as time goes on even your favorite foods get old. Discover new foods to satisfy your taste buds. Find foods that help you feel nourished and satisfied.ย 

Respect your Fullness

Snacks can be a beautiful way to bridge the gap between meals. Learn how to listen to hunger cues to improve your quality of each day. If extreme hunger or extreme fullness negatively impacts your day; then a Health Coach can help identify early signs of hunger and meal preparation to stay in the sweet spot of hunger and fulness optimizing concentration and performance. Respect your fulness by putting away the leftovers once full; knowing if hunger kicks in that the leftovers are in the refrigerator waiting for you.ย 

Cope with your Emotions with Kindness

We all have experienced snacking while not even hungry. Family gatherings, late-night snack runs, movies on the couch; Cravings can be psychological and that’s okay. Working with a Coach can help identify why the cravings their and alternative paths you can take. Sometimes a food craving can only be satisfied with food. A coach can help build your self-care toolbox giving you many options when the coping tool is needed.ย 

Respect your Bodyย 

It is tough to not overthink how our bodies look despite the majority of the day we arenโ€™t even looking at ourselves. A health coach will help bring importance to: How do you feel? Do you have the energy to do the things your love? Practice gratitude for what your body can do daily; rather than focus on what it looks like. Challenging your thoughts can empower you to change your negative feelings about yourself. Negative thinking has become normalized in society partially related to diet culture. Work with a coach to identify and practice reframing these negative thoughts.

Movement – Feel the Differenceย 

Movement can be fun, nourishing, mood-lifting, and more. Compulsive movement is very inflexible, rigid, and only focused on changing your body. When movement gets too rigid you will find yourself โ€œall or nothingโ€ when it comes to movement. Sometimes it is great to simplify movement. For example, when you get off from a sedentary job and want to work out without going to the gym. A 10-minute youtube video may be all that you need. Sometimes the movement is the transition you need to leave work at work and become present at home with your family.

 

Honor your Health with Gentle Nutritionย 

Gentle nutrition is where satisfying your taste buds pairs with sustainably nourishing your body. Gentle nutrition is connecting the foods you eat to how you feel; It is understanding how medication impacts your hunger. Gentle nutrition will look different for everyone – talk with your health coach to see how gentle nutrition looks for you.ย 

Creatine Monohydrate and Young Athletes

CREATINE MONOHYDRATE IS SAFE, EFFECTIVE, AND BENEFICIAL FOR TEEN ATHLETES.ย 

17-year-old, Jenkins comes strutting out of the weight room after he just crushed a workout living his strongest, healthiest, and injury-free life. While walking out of the weight room Jenkins is using Nutrition with Wendi’s recommended โ€œ25-50-30 ruleโ€ and is downing a shaker bottle with chocolate milk and creatine paired with a banana.ย  Jenkins is a smart kid and has focused on proper sleep, hydration, eating well, and managing his stress while training hard. *Be like Jenkins


Many make comments like, “You know creatine is a steroid and will make him/her big and bulky right?” WRONG!!ย  Click here to listen to my constant statement on creatine.

 

 

Ever heard this crazy misinformation before? Yes, me too. It has spread like wildfire.ย  It is even more gut-wrenching when it’s spread by doctors, trainers, health care professionals, influencers, or random people on the internet who know very little about science, sports performance, or even what creatine is. Insert facepalm. Good news! I am here to dispel those myths and provide the science to help combat the misinformation that is so toxic.

  • Creatine is one of the most effective ergogenic aids for adult athletes and is safe.
  • Creatine effectively increases lean mass, strength, power, speed, and exercise capacity (1). ย 
  • But what about youth athletes? I have had several high school coaches and concerned parents of youth athletes ask me questions like, โ€œIs creatine safe for my kids? Should my female athletes be using creatine?โ€ In almost every conversation, my first response is, โ€œIt depends.โ€ Just like any other question I get, nutrition-, health-, fitness- or performance-related, it should be individualized.
  • Creatine, however, is beneficial to all populations according to the science outlined in this article. As a registered dietitian, I strongly promote a โ€œfood firstโ€ and back-to-basics philosophy. For more information on healthy eating and performance nutrition, see a previous blog here.
  • I empower anyone working with youth athletes to use the guidance in this article when considering โ€œto supplement with creatine or not.โ€
  • CREATINE IS SAFE TO SUPPLEMENT AT ANY AGE GIVEN IT IS THIRD-PARTY TESTED!!ย  Yes, any age! Creatine and Infants โ€“ย According to researchers, hypoxic ventilatory depression in mice and muscle fatigue in adult humans are improved by creatine supplementation (CS). No side effects were seen with creatine supplementation (equal to a 13.6-gram daily dose in a 150 lb person) (8).
  • I would still like for all to focus on food first but creatine won’t hurt you it would only help you! It’s amazing how people will feed their kids and themselves with junk food but creatine is off-limits because some doctor who doesn’t understand the mechanism of action said, “no it is a steroid?”.

    Blasphemy.. please read and digest all of this data and my points to understand that creatine is safe, effective, and beneficial at any age for any sport male or female!ย 

Creatine Monohydrate 101:

  • 95% of creatine is found in skeletal muscle
  • The human body needs 1-3 g per day
  • Most creatine in the diet comes from animal products like meat, fish, & poultry
  • Enhances post-exercise recovery, injury prevention, and/or spinal cord neuroprotection and muscle growth

What is creatine?

  • Creatine is a naturally occurring compound formed by three amino acids, making it a tripeptide (tri- meaning three) of the amino acids L-glycine, L-arginine, and L-methionine. Creatine is assembled in a two-step process that occurs in the kidneys and liver.ย 
  • Creatine can be consumed via dietary sources, which include foods like eggs, milk, tuna, salmon, herring, cod, shrimp, beef, and pork.
  • Consuming enough creatine from the diet is challenging given the total creatine pool available according to an article published in Frontiers in Nutrition Sport and Exercise Nutrition by Candow et al., 2019.
  • This literature, along with the International Society of Sports Nutrition Position Stand on Creatine Supplementation and Exercise, suggests the body needs to replenish about 1โ€“3 g of creatine per day to maintain normal (un-supplemented) creatine stores depending on muscle mass.ย  Creatine monohydrate is the most well-studied form of creatine in the literature. For a more detailed breakdown of other forms please check out Will Brinkโ€™s fantastic breakdown on Creatine HCL vs Monohydrate for a deep dive.

Creatine improves numerous factors including strength, power, sprint ability, muscular endurance, resistance to fatigue, muscle mass, recovery, cognition, and rate of muscle growth. Creatine is one of the most widely studied, proven performance enhancers available that also offers clinical benefits (4).


How does creatine work?

Creatine deposits high-energy phosphate groups in the form of phosphocreatine. This is given to adenosine diphosphate (ADP), regenerating it to adenosine triphosphate (ATP), the sole energy carrier in the human body, which can be called โ€œenergy currencyโ€ for cells to carry out their functions. For example, during conditions of short-term, high-energy demand activities (<30 seconds) with limited recovery time, ATP runs out quickly, which illustrates the importance of creatine stored in muscles in the form of creatine phosphate. This is explained here.ย 

Since creatine phosphate restores ATP, it gives muscle cells the ability to produce greater energy. The greater creatine stores you have, the greater energy your muscle cells can yield during high-intensity exercise, thus leading to increased exercise performance. Even though the most well-documented and primary benefit is higher energy production, this mechanism also supports muscle gain and strength increases, as explained here.

Despite creatine being widely tested since the early 1900s with significant data supporting its effectiveness, it is widely misunderstood by many trainers, coaches, athletes, and concerned parents of high school athletes. Yes, it is 2021 and people still think creatine monohydrate is a steroid due to misinformation generated across social media and the general population (4).

Disregard the false, outlandish, disproven claims. I am referencing the silly fallacies like, โ€œCreatine will make you fat,โ€ โ€œCreatine will cause liver, kidney, or bone injury,โ€ โ€œCreatine will dehydrate you,โ€ or my personal favorite, โ€œCreatine is a steroid that will also lead to baldness.โ€ I know. What a bunch of nonsense. I addressed these fallacies in a previous blog, Creatine Not Just for Men or Muscle. Please go check it out if you are a female because creatine can help you improve your lean mass and lose that fat.

Antonio et al. published a phenomenal paper outlining the common questions and misconceptions regarding creatine use available for open access here (1). I highly recommend you read it and share it with anyone who may have creatine confusion disorder. I made that up, but you get my point. Creatine monohydrate is beneficial for many things beyond performance, which is not my opinion but sc!


Potential ergogenic benefits of creatine supplementation in adults (4):

  • Greater training tolerance
  • Increased sprint performance
  • Increased work performed during sets of maximal effort
  • Increased lean mass & strength adaptations during physical training
  • Enhanced glycogen synthesis
  • Increased work capacity
  • Enhanced recovery
  • Increased anaerobic threshold

If you’re interested in my opinion as a dietitian and performance practitioner working with several athletes I highly recommend creatine. Creatine is like the Swiss Army knife of supplements! It can do so many things!

In November 2020 I had the fortunate opportunity to be a guest on Dr. Bradford Cooperโ€™s podcast, Catalyst Coaching, where I discussed the role creatine plays according to science. Please check out the video or podcast here.


What about side effects?

There is robust evidence to support the effectiveness of creatine in the adult population. Among children and adolescents, there is mounting evidence to support the therapeutic benefits of creatine supplementation as well as clinical and exercise performance. Available studies in the adolescent population involving high-intensity exercise training indicate performance benefits as well as no reported side effects (1,2).

In relation to performance, the International Society of Sports Nutrition (ISSN) has concluded that creatine monohydrate is the most effective ergogenic supplement available to athletes in terms of increasing high-intensity exercise and supporting lean body mass during training. The ISSN has also concluded CM is safe. (4).

Does creatine work in young athletes?

Regardless of the limited data on the teen population, creatine is likely safe, beneficial, and well-tolerated among youth athletes as evidenced by the available data (2).ย 

  • Creatine supplementation improved time performance and strength in highly competitive swimmers (2,3).
  • Youth soccer players experienced improved sprinting, vertical jump, dribbling, and shooting (6).
  • Creatine can support brain health, offering neuroprotective effects following a concussive injury in athletes < 16 years old (4).

Check out a Creatine Supplementation in Children and Adolescents review carried out by Jagim and Kerksick, 2021, outlining the available studies involving youth athletes for more information.

Another podcast to check out is Gerry DeFilippo. Gerry kindly invited me on his podcast to discuss the different forms of creatine. To learn more download and listen to Episode #143 Everything You Need to Know About Creatine with Wendi Irlbeck.

 

 

Should my teen athletes be supplementing with creatine? As young as infancy..yes but 10-12 YO has been pretty standard for young athletes training at a high level.ย 

As always, food first, but creatine can be a safe and effective regimen for young athletes who meet the following criteria (1,5):

  • Consuming a well-balanced diet
  • Consuming a diet with a greater emphasis on plant proteins like soy and pea which do not provide creatine like animal proteins
  • Involved in high-intensity training, and competitive sports which include:
    • Track
    • Swimming
    • Lacrosse
    • Ice Hockey
    • American Football
    • Volleyball
    • Field Hockey
    • Basketball
    • Soccer
    • Tennis
    • Olympic Weightlifting
    • Rugby
    • Combat Sports (MMA, wrestling, boxing, etc.)

It is always best practice that athletes of any age fully educate themselves by consulting with a registered dietitian nutritionist, certified sports nutritionist, exercise physiologist, or sports-focused physician before the use of any supplement. Similarly, any products used should be NSF International Certified for Sport to reduce the risk of consuming any harmful or contaminated products. Supplements are regulated but not as heavily regulated as pharmaceuticals. Please see the reasons to use NSF Certified for Sport products in a previous blog.

โ€œThe USADA recommends that athletes use only dietary supplements that have been certified by a third-party program that tests for substances prohibited in sport. The USADA is responsible for anti-doping education and testing for athletes in the U.S. Olympic and Paralympic Movements as well as the UFC.โ€

Therefore, all supplements used should be third-party tested for safety, purity, and compliance. For the sake of convenience and safety, you and your athlete can download the NSF Certified Sport app.ย 

I preach food first, nutrient periodization, quality rest, good sleep hygiene, hydration, and appropriate training, all of which can be better enhanced using creatine monohydrate (CM). Based on the strongest science and studies, CM is the recommended form. CM is used in the studies. Therefore, it should be used in practice as well. I discussed the other forms in my guest appearance on Muscles and Management.

When to use creatine?

Science suggests creatine is most effective immediately post-workout when paired with protein and carbohydrates (7). Creatine consumed immediately post-resistance training is superior to pre-workout in terms of body composition and strength (7). The recommended dose is 3-5 g of creatine per day. Creatine can be used at any time of day. Creatine is safe and effective on rest days from exercise as well as training days. (Click here to follow on Instagram)

  • While CM is best paired with a carbohydrate-rich source (like oatmeal, whole-grain bread, rice, fruit, smoothies, or yogurt) to draw it into muscle cells, it can also be added to water or other beverages.
  • A saturated cell is a happy cell! This supports recovery and muscle repair following resistance training.ย 

Most creatine supplements are in powder form and must be used in warm water to support the dissolving process. CM will dissolve slowly in cold water and often ends up in the bottom of a shaker bottle, which wonโ€™t do any good if it doesnโ€™t make it into your mouth! Creapure is a great brand to use and offers more explanation on dosing. Check it out here! No, I do not have a partnership or any affiliation with Creapure. I just want to share that they make a great product.

My female youth soccer players have integrated CM post-training with their tart cherry juice and chocolate milk. I have taken time to discuss the safety, use, and benefits with my youth athlete’s parents, coaches, and even their PE teachers. I have 50% of my youth athletes supplementing with CM. CM is always a conversation we have after we wrap up their 6-week Nutrition with Wendi Coaching Program.

 

FREE CREATINE MONOHYDRATE PDFS


What about creatine gummies?

CURRENTLY, ZERO studies exist directly comparing traditional creatine monohydrate supplements to creatine gummies.

ย 
We do not yet know if gummies are just as effective in boosting muscle growth, strength, and athletic performance as other creatine supplements.
ย 
Some pros and cons if you CHOOSE to use gummies over traditional powder or capsules to consider. I am not telling you to do one over the other.
ย 
I am simply sharing what we currently know about gummies for those who are asking me. If asked I would direct you to my creatine monohydrate guide and information to make YOUR OWN INFORMED DESCION! ๐Ÿ˜‰

Many gummies are not third-party tested since they are newly available to the industry. Hence my hesitation in recommending them. I stand with the science which is inconclusive on gummies.

 

 

 

 

 

 

 

 

  • Are often more expensive than creatine powders and capsules.
  • Processing may lead to creatine being degraded. We are unsure until research is available.
  • Taste and convenience may be a factor to help be consistent with creatine supplementation.
  • Gummies often have additives.
  • Check the ingredients list…
  • No, I am not telling you to use this gummy.
  • I do not have a partnership or affiliation with Klean Supplements.
  • I am sharing this info to HELP consumers make the best and most informed decision.
  • I personally and professionally would STILL recommend the third-party tested powders and capsules until we have research available to illustrate the data and comparisons.

 

Download this FREE Creatine PDF GUIDE HERE


Do I need to load using creatine?

No, you do not need to “creatine load”. In fact, many studies use a typical creatine dose of 5-10 g daily or smaller doses like the standard 2-3 g.

  • However, if you desire to do a loading phase, it would look something like 20-25 g for 5-7 days followed by a maintenance phase of 5 g daily for 4 weeks, 2 weeks off, and then repeat. I do not have any of my athletes do this cycling as it is unnecessary. See the ISSNโ€™s Position Stand for more on this (4).

Studies support the benefits of CM supplementation regardless of the dose. However, that does not mean more is better. If you are a vegetarian and new to using CM, you would benefit from saturating the muscles with CM, leading to an acute increase in strength and body weight via water retention. However, please refer to the experts and those I respect most in the field like Dr. Darren Candow, Dr. Tim N. Ziegenfuss, Dr. Scott Forbes, Dr. Jose Anotonio, Dr. Rich Krider, Dr. Eric Rawson, and others who can further provide the research they have been doing for the last few decades.

Please see another podcast in which I had the opportunity to speak about creatine in the youth population via the Big Time Strength podcast.

Closing thoughts

There is robust literature to support the beneficial effects creatine has on body composition, physical performance, injury prevention, recovery, brain health, and clinical use. Currently, there have not been any negative effects associated with the use of CM in both the adolescent or adult populations. Adolescent athletes under the age of 18, and even children as young as infants, can safely consume CM.

There is zero evidence to suggest CM supplementation would cause harm, dehydration, cramping, or any other outlandish claims that have been disproven by Antonio et al., 2021, and others. Not incorporating a CM supplement would be a disservice to your athletes or even yourself!

Key takeaways:

  • Anyone looking to improve their health of any age or activity level can safely consume 3-5 g of creatine monohydrate immediately post-workout paired with a carbohydrate.ย 
  • By supplementing with creatine monohydrate immediately following training, youโ€™re able to support muscle growth and recovery, injury prevention, and overall health.ย 
  • Yes, creatine is safe to consume if you are a teen athlete. Yes, you should use creatine monohydrate.
  • No, creatine is not a steroid. No, creatine will not cause baldness. No, creatine will not dehydrate you. No, creatine will not cause cramps. No, creatine will not decrease your bone mineral density.
  • If you have a beating pulse, then creatine monohydrate is for you!

Sports physicians, athletic trainers, coaches, performance nutritionists, and others working with youth athletes should provide the best guidance to teen athletes based on the available science to support their principal interests. Kids are going to be using supplements like energy drinks and pre-workouts, which contain dangerous amounts of caffeine. I would rather we provide education on the safety and use of creatine, which is not dangerous but beneficial. I would like to see more people using creatine given the ergogenic benefits and no reported adverse effects. Creatine monohydrate is a safe, effective, and inexpensive way to support health and physical performance! Please donโ€™t let, โ€œJoe Publicโ€ from accounting or “Susie Quinn,” on Instagram OR THE doctor’s OFFICE tell you any different.ย 

In good faith, fitness, health, and athletic performance,

Coach Wendi

Wendi Irlbeck, MS, RDN, LD CISSNย  is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for high school and college athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury risk reduction. 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 and her team provide virtual services including sports nutrition presentations, 1:1 and group coaching for families and active adults.

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

References

  1. Antonio, J., Candow, D.G., Forbes, S.C.ย et al.ย Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?.ย Journal of the International Society of Sports Nutrition 18,ย 13 (2021). https://doi.org/10.1186/s12970-021-00412-w
  2. Grindstaff PD, Kreider R, Bishop R, Wilson M, Wood L, Alexander C, et al. Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers.ย Int J Sport Nutr. (1997) 7:330โ€“46.
  3. Ostojic SM. Creatine supplementation in young soccer players. Int J Sport Nutr Exerc Metab. 2004 Feb;14(1):95-103. doi: 10.1123/ijsnem.14.1.95. PMID: 15129933.
  4. Kreider, R.B., Kalman, D.S., Antonio, J.ย et al.ย International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.ย J Int Soc Sports Nutrย 14,ย 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
  5. Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Safety of creatine supplementation in active adolescents and youth: A Brief Review.ย Front Nutr. 2018;5:115. Published 2018 Nov 28. doi:10.3389/fnut.2018.00115
  6. Ostojic SM. Creatine supplementation in young soccer players. Int J Sport Nutr Exerc Metab. 2004 Feb;14(1):95-103. doi: 10.1123/ijsnem.14.1.95. PMID: 15129933
  7. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013 Aug 6;10:36. doi: 10.1186/1550-2783-10-36. PMID: 23919405; PMCID: PMC3750511.
  8. ย Bohnhorst B, Geuting T, Peter CS, Dordelmann M, Wilken B, Poets CF. Randomized, controlled trial of oral creatine supplementation (not effective) for apnea of prematurity. Pediatrics 2004;113 (4):e303-7.

 

How to Stay Fit and Healthy During COVID-19

Movement is medicine

Research shows that even just 150 minutes/week of physical activity for adults can not only treat chronic conditions like cancer, type II diabetes, and heart disease but can also help prevent them according to the American College of Sports Medicine.

All adults should complete 150-300 minutes of moderate-intensity or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity per week according to the World Health Organization (1).

Your gym may not be open, but you can still get a great workout at home using simple household items to add resistance or weights if you have them.

Some simple tips for exercising:

  • Use gallon milk or water jugs can work as weights to do lunges or over-heard presses.
  • Take the stairs whenever possible and be sure to park a further distance to gain extra steps from your office or destination.
  • Canned goods in your pantry can work to do shoulder presses, lateral and front raises, or even just hold them walking up and down your stairs.
  • Bodyweight exercises including push-ups, squats, lunges, planks, and other yoga exercises
  • Aquire weights from a local gym, Facebook Marketplace or online
  • Take a walk outside every day and find hills to serve as an incline to raise your heart rate
  • Subscribe to a coach, yoga studio, or online platform for bodyweight exercises to stay on track

Work with Wendi to help you put together a fitness routine at homeย 

The goal is to remain active and move as often as possible. The dangers of physical inactivity can take a toll on your health in as little as two weeks according to a McMaster University study. The researchers found that reducing daily steps to less than 1,500 โ€“ comparable to those who are housebound during the pandemic for just two weeks can reduce an older personโ€™s insulin sensitivity by as much as 1/3. Additionally, those who are 65 or older lost as much as four percent of their leg muscle.

Mindfulness

There is this real illusion that we cannot control anything right now. This is not true, it may feel that way, but you are 100% in control of your ability to walk, stretch, eat well, drink fluids and practice mindfulness in the presence of God. God is in control, but you must show up and be willing to allow Jesus to protect you and bless you. That means we cannot lay in bed or sit on the couch expecting God to make us money or pay our bills. You must be a good steward of His Kingdom. Mindfulness creates a pause, allowing us to experience optimism and true gratitude when we do not have the ability to change the situation. What we can do is choose to remain calm and focus on what we can control. Mindfulness is a practice and the more you practice the better you get at being connected to yourself and most importantly peace of mind. Remember, God is in control, but we must choose to remain calm.

Meditation

Research published in the Journal of Neuroscience has indicated that 30-minutes of meditation can improve any depression symptoms which include anxiety and chronic pain (2). ย Some simple ways to practice mindfulness is to take a moment or two to pause each day in complete silence. Lie down, close your eyes, and put your hands on your belly. Focus on being present and work on keeping your mind quiet. Bring awareness to how you are feeling.

Another great way to meditate is to journal and write down your emotions. Being more self-aware will also help you make healthier choices in times of stress. The pandemic has left us tired, fatigued, and confined to our homes which many have mistaken for hunger.

Pray, journal, complete yoga, or stretch each morning thinking about all the blessings and gratitude you have for just simply being alive. I like to wake up each morning and have a small pep talk with God. I express my sincere gratitude for His blessings but also express my objectives and concerns for potential challenges the day may bring. As a Christian God can help guide you and keep you calm during the many storms.

 

Nutrition

Consuming a healthy diet is essential during all phases of life, but even more so now during COVID-19. Be sure to eat plenty of colorful fruits and vegetables at each meal along with quality protein sources. Many may feel stressed and turn to comfort foods during this time but these high sugars, caffeinated, and alcohol will increase anxiety, stress, and even worsen mental health (3).

I talk about many ways to eat a well-balanced diet and remain healthy during quarantine in a previous blog found here.

Do your best to pick out your favorite fruits and veggies at the grocery store. I always work with my clients on building a colorful and balanced plate at each dining session. A byproduct of eating nutrient-dense foods is that your brain is satisfied and naturally you will crave less junk food. If you are feeling stress, try reaching for a Greek yogurt parfait with peanut butter and berries. Try some dark chocolate with banana sliced paired with peanut butter.

For ordering a Nuts-n-More Nut butter use code 143NWW for 15% off, link found here (https://nuts-n-more.com/?ref=143NWW

Be sure to limit snacking but if you do here are some healthy ideas:

  • Hard-boiled egg paired with carrot sticks
  • Bell pepper with hummus
  • Apple slices with peanut butter
  • Spinach protein smoothie
  • String cheese and cucumber slices
  • ยฝ Whole-grain turkey sandwich with spinach, avocado, cucumber
  • Whole-grain oats, berries, Greek yogurt, and peanut butter

For additional snack options check out my website or my social media platformsย  (Twitter Facebook Instagram )

What we eat directly affects our immune function. The 8 key nutrients to focus on for healthy immune function are vitamin C, E, A, D, folic acid, iron, selenium, zinc, and protein (3) All of which you can attain through eating whole foods and balanced meals. A few key immune-supporting foods include:

  • Red bell peppers
  • Broccoli
  • Garlic
  • Ginger
  • Leafy greens
  • Lean meats
  • Carrots
  • Berries
  • Citrus fruits
  • Greek yogurt
  • Nuts and seeds
  • Avocado and olive oil

Right now, is not the time to turn to a detox, fad diet, or a famous influencer who lacks credibility for nutritional guidance. If you want to clean up your diet and make healthier choices consult with an expert such as Registered Dietitian. If youโ€™re desiring to eat well, learn proper portions, and meal plan please sign up for a ย Service on my website. For additional tips on staying healthy this holiday season please check out a previous blog found here.

A healthy mind is a healthy body. Focus on what you can control during these difficult times. Keep your eyes on Jesus and the cross. This too shall pass.

 

In good health and wellness,

Wendi Irlbeck, MS, RDN

 

References:

  1. Al-Ansariย SS,ย Biddleย S, et al World Health Organization 2020 guidelines on physical activity and sedentary behavior British Journal of Sports Medicineย 2020;54:1451-1462.
  2. Masana, M. F., Tyrovolas, S., Kolia, N., Chrysohoou, C., Skoumas, J., Haro, J. M., Tousoulis, D., Papageorgiou, C., Pitsavos, C., & Panagiotakos, D. B. (2019). Dietary Patterns and Their Association with Anxiety Symptoms among Older Adults: The ATTICA Study.ย Nutrients,ย 11(6), 1250. https://doi.org/10.3390/nu11061250ย 
  3. Catherine E. Kerr, Matthew D. Sacchet, Sara W. Lazar, Christopher I. Moore, Stephanie R. Jones.ย Mindfulness starts with the body: somatosensory attention and top-down modulation of cortical alpha rhythms in mindfulness meditation.ย Frontiers in Human Neuroscience, 2013; 7 DOI:ย 10.3389/fnhum.2013.00012
  1. Maggini, S., Pierre, A., & Calder, P. C. (2018). Immune function and micronutrient requirements Change over the life course.ย Nutrients,ย 10(10), 1531. https://doi.org/10.3390/nu10101531

Give the Gift of Health and Wellness!

Are you looking for the perfect gift for your friends, colleagues, or loved ones? Well then look no further! Purchase a gift certificate for nutrition services provided by Wendi Irlbeck, Registered Dietitian Nutrition, and Healthy Lifestyle Coach!

 

This is the ideal gift for:

-Parent or sibling who wants to lose weight, regain control of their health, or simply just learn how to prepare healthy meals in the kitchen!

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Personalized one-on-one consultations and personalized plans and educational opportunities designed to help each and every client achieve their goals and best self!

 

Contact Wendi through email, wendi@nutritionwithwendi.comย  to inquiry more details on purchasing the gift of health for your loved ones, friends, community members, or colleagues this holiday season!

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.

 

Or sign up to work with Wendi from any of her services .