6 Anti-Inflammatory Foods Athletes Should Be Eating!

 I often do grocery store tours with our local baseball, football, and XC athletes here in Nashville, Tennessee. This is also a great option to do virtually over FaceTime if you are in another state! Here are 6 of the top anti-inflammatory foods that we picked up. (Full thread on X)

  1. Egg bites with veggies! A pre-cooked option that contains protein, antioxidants, and key micronutrients!
  2. Whole Lactose-Free Kefir! Kefir is fermented (great for gut health). It offers > 60 strains of bacteria. Studies show these powerful microorganisms may help treat and prevent gastrointestinal disease in addition to muscle recovery!
    1. Dairy also offers leucine-rich protein, calcium, and vitamin D that your muscles and bones need to stay strong.
  3. Cherries are rich in antioxidants and contain anti-inflammatory compounds known as polyphenols!
    1. These polyphenols have been shown to speed up recovery following resistance training, decrease muscle soreness, and lessen muscle breakdown!
      1. Vitamin C, hydrating, and fiber-rich as well!
  4. Blueberries and raspberries! The compounds in berries have been shown to relieve both muscle pain and weakness, inflammation, and cellular damage that occurs after hard exercise.
    1. Blueberries have been shown to help lower blood pressure, prevent heart disease, and improve memory, and cognitive function!
  5. Walnuts! One handful of walnuts contains 91% of the daily value of Omega-3 fatty acids.
    1. The omegas in walnuts can help with reducing inflammation and optimize recovery! Walnuts also contain magnesium which is critical for preventing muscle camping and supporting restful sleep!
  6. Pomegranate! We encourage our athletes and clients to add pom to smoothies, yogurt bowls, protein shakes, oats, and PB toast!
    1. Pomegranate intake has been shown to accelerate muscle recovery, reduce muscle damage, decrease soreness, and improve inflammatory markers post-training!

Here is a simple example of an anti-inflammatory meal for a busy high school or college student-athlete!

  • It is important to note that recovery is a 24-hour process. The body is always rebuilding and regenerating to maintain homeostasis. As an athlete or individual who wants to live a healthy lifestyle, it is best to limit inflammatory foods like cookies, cake, candy, fried foods, and alcohol.
  • Your performance plate should always contain lean protein, quality carbohydrates, fruit, veggies, healthy fat, and hydration.
          • Add Greek yogurt for extra protein, calcium, vitamin D, and calories to support muscle growth and enhance recovery!
          • Choose wild-caught salmon whenever possible as it contains up to 3 times less fat, and more vitamins and minerals like iron, potassium, and b-12. If you do not like salmon you can opt for a lean protein like grilled chicken, turkey, flank steak, wild game, or halibut. 
  • What you put in your body directly influences your speed, power, strength, energy, blood sugar, body composition, disease, and injury risk so please take these tips and apply them. A colorful plate is a healthy plate! (Get a copy of Wendi’s Health and Performance Playbook HERE).
  • Female athletes can greatly benefit from more produce to optimize hormone health and help with their menstrual cycle! Learn more HERE
  • Use these tips because “nutrition can make a good athlete great or a great athlete good! What are you willing to do to out-compete your competition? Champions are built in the off-season.” –Wendi

Some additional resources on reducing inflammation & increasing recovery!

If you found this list helpful be sure to check out Wendi’s tips for reducing muscle soreness blog HERE.


References:

  • Albuquerque Pereira, M. F., Matias Albuini, F., & Gouveia Peluzio, M. D. C. (2023). Anti-inflammatory pathways of kefir in murine model: a systematic review. Nutrition reviews, nuad052. Advanced online publication. https://doi.org/10.1093/nutrit/nuad052
  • Ammar, A., Turki, M., Chtourou, H., Hammouda, O., Trabelsi, K., Kallel, C., Abdelkarim, O., Hoekelmann, A., Bouaziz, M., Ayadi, F., Driss, T., & Souissi, N. (2016). Pomegranate Supplementation Accelerates Recovery of Muscle Damage and Soreness and Inflammatory Markers after a Weightlifting Training Session. PloS one, 11(10), e0160305.
  • Kelley, D. S., Adkins, Y., & Laugero, K. D. (2018). A Review of the Health Benefits of Cherries. Nutrients10(3), 368. https://doi.org/10.3390/nu10030368
  • Tan, B., Wang, Y., Zhang, X., & Sun, X. (2022). Recent Studies on Protective Effects of Walnuts against Neuroinflammation. Nutrients14(20), 4360. https://doi.org/10.3390/nu14204360
  • Yavari, A., Javadi, M., Mirmiran, P., & Bahadoran, Z. (2015). Exercise-induced oxidative stress and dietary antioxidants. Asian Journal of Sports Medicine6(1), e24898. https://doi.org/10.5812/asjsm.24898

In good health, faith, and fitness

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

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction.  We provide virtual sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities.  Follow us on TwitterFacebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

 

Fueling Victory: 5 Tips for Athletes and Families Meal Prepping on a Budget

For athletes, proper nutrition is the cornerstone of peak performance. Whether you’re a student athlete, seasoned competitor, or a weekend warrior, meal prepping can be a game-changer when it comes to meeting your nutritional needs. Here are five key tips to help athletes streamline their meal prepping process, allowing them to stay on top of their game without breaking the bank.

Need recipe ideas to meal prep? Check out our 30 Days of Recipes!

Plan 3-4 Days Ahead

Successful meal prepping begins with thoughtful planning. Athletes, in particular, benefit from having a well-balanced diet that meets their energy requirements. Planning your meals three to four days ahead provides a strategic advantage by allowing you to consider your training schedule, daily activities, and nutritional needs.

Start by outlining your training sessions, competitions, and any other engagements that might impact your meals. Once you have a clear picture of your week, plan meals that align with your energy expenditure. Include a mix of lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables to ensure a well-rounded diet.

 

Take Stock

Before heading to the grocery store, take stock of your fridge and pantry. This not only prevents overbuying but also helps you make the most of what you already have. Check for staples like rice, quinoa, beans, and canned tomatoes that can serve as a base for many meals.

Additionally, assess your protein sources. Eggs, chicken, tofu, and beans are cost-effective and versatile options. Look for sales or bulk discounts on frozen vegetables, which are just as nutritious as fresh and have a longer shelf life. By minimizing waste and maximizing the use of existing ingredients, you’ll save money while ensuring your meals are packed with essential nutrients.

 

Know Your Schedule

Athletes often have demanding schedules, making it crucial to sync meal prepping with your daily routine. Knowing your schedule allows you to allocate specific times for prepping, cooking, and storing meals efficiently.

Identify time slots for meals around your training sessions, ensuring you have adequate fuel before and replenishment after. Allocate moments in your day for quick, nutrient-packed snacks to maintain energy levels. By tailoring your meal prep to your unique schedule, you can optimize nutrition to complement your athletic performance. This synchronization not only enhances your energy levels but also promotes overall well-being and resilience.

 

Cook in Bulk

One of the most effective ways to save time and money is to cook in bulk. Batch cooking allows you to prepare large quantities of your favorite meals, providing a stash of ready-to-eat options for the days ahead. This strategy is especially beneficial for athletes, as it minimizes the time spent in the kitchen during busy training periods.

Opt for recipes that can be easily scaled up, such as chili, stir-fries, or casseroles. These dishes often improve in flavor when reheated, making them ideal for bulk cooking. Divide the prepared meals into individual portions and freeze what you won’t consume within the next few days. This not only ensures a constant supply of varied meals but also prevents food waste.

 

Include Daily Staples

Incorporating daily staples into your meal prep routine is key to maintaining a balanced diet on a budget. Items like oats, yogurt, eggs, and whole grains are not only affordable but also versatile and nutrient-dense. They serve as the foundation for a variety of meals, from breakfast to post-training snacks.

For a budget-friendly breakfast, consider overnight oats made with rolled oats, yogurt, and your choice of fruits. Eggs can be prepared in numerous ways and are an excellent source of high-quality protein. Whole grains like brown rice and quinoa can be paired with a mix of vegetables and proteins for a quick and satisfying lunch or dinner. By incorporating these staples, you’ll ensure that your meals are both cost-effective and nutritionally robust.

 

Meal prepping for athletes doesn’t have to be a daunting task, and it certainly doesn’t have to break the bank. By following these five essential tips—planning ahead, taking stock of your pantry, syncing with your schedule, cooking in bulk, and incorporating daily staples—you can streamline your meal prep process and fuel your athletic endeavors with nutritious, budget-friendly options. Remember, success in the kitchen translates to success on the field, and a well-fueled body is your best ally in achieving peak performance.

To learn more about meal prepping for athletes, watch Wendi’s Healthy Meal Prep on a Budget Webinar and access the slides HERE!

 

In good health, wellness, and performance,

Sophia, Brenna, and Wendi your NWW team!

 

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

Amenorrhea & Athletes: 3 Tips For Females to Get Their Period Back

Amenorrhea & Athletes: 3 Tips For Females to Get Their Period Back

 

Relative energy deficiency in sport (RED-S) is the consequence of low-energy availability (LEA) in athletes, adversely affecting an athletes’ performance and health. RED-S can occur in both males and females, negatively impacting normal growth and development, hormonal health, bone health, ability to recover, strength and endurance, and even mental health. The Female Athlete Triad refers to a cluster of three RED-S symptoms originally identified in females, including low energy intake, menstrual disruptions, and low bone mineral density (BMD). It is imperative to prevent the Female Athlete Triad before it spirals into severe interruptions with bone strength, performance, long-term health, and fertility. 

 

What is Low Energy Intake (LEA) and how does it occur?

  • LEA can be intentional or unintentional, occurring when an athlete consumes fewer calories than her body requires for growth, development, and athletic performance. LEA is often associated with ‘disordered eating’ and in severe cases can lead to an eating disorder.
  • Menstrual cycle disruption is the most critical impact of LEA in females. When a female athlete stops getting her period for at least 3 months, this is referred to as ‘amenorrhea.’ Prolonged amenorrhea can negatively impact fertility and bone health.
  • Many athletes choose to intentionally restrict or limit their intake in hopes of “improving performance”. This is especially common in runners and dancers, where the mentality “lighter is faster” is prevalent but extremely damaging.
  • Some athletes may just be unsure of how many calories they should consume to meet the demands of their sport, leading to unintentional LEA. Many athletes eat enough calories to sustain basic hormone function but are not eating enough to fuel sport performance and recovery!
  • The effects of LEA fall into two categories: sociocultural and physiological. Athletes are at a much higher risk for LEA from sociocultural factors, including social media, sport-specific body image stereotypes, and pressure from coaches, teammates, and themselves on looking a certain way. These can all provide a false belief that the athlete will have greater performance outcomes by fitting into these sociocultural standards.
  • Inadequate nutrition intake, leading to LEA, is problematic because the athlete has insufficient energy to fuel the body. For example, if a female athlete only consumes 1,800 kcal per day but uses 3,500 kcal, she is consuming 1,700 kcal LESS than her body NEEDS! In this scenario, the athlete will not have enough energy, impairing performance, growth, and development; it also puts her at heightened risk for illness, injury, impaired fertility, or a life-threatening eating disorder. 
  • At-Risk Sports: cross-country, distance running, cross-country skiing, wrestling, rowing, gymnastics, figure skating, dance, and weight-class sports.

 

Important future considerations

  • The long-term negative effects of amenorrhea can impact fertility as women age. 
  • Women need adequate calories to achieve enough of energy reserve to promote fertility.
  • Women must have enough body fat to produce leptin for reproduction and proper functioning of the ovaries.
  • Scientist Rose Frisch proposed a body fatness theory of fertility in which women need to have at least 17% body fat to menstruate and about 22% body fat for fertility.

Fill out our athlete assessment form HERE and we can reach out to you for a consultation with one of our registered dietitians and sports nutritionists to help you with a plan. 

How does menstrual health impact bone health?

Physical activity, specifically resistance training can have a positive impact on bone development. However, in cases of the female athlete triad or low energy availability, BMD may be low. This low BMD can be attributed to low levels of the hormone, estrogen, which plays a crucial role in bone health! Further, with inadequate calorie intake, athletes may be missing significant micronutrients like vitamin D, calcium, and magnesium, which support strong bones. Low BMD can increase the risk of bone stress injuries, including stress reactions and stress fractures, as well as osteoporosis. 

 

Pro Tip: Test, don’t guess! If you or your student-athlete have concerns about menstruation, bone health, and estrogen levels, reach out to a doctor for blood tests. 

Recovery of a menstrual cycle takes time but is significant for overall health as well as injury prevention and athletic performance.

 

Three ways we help female athletes regain their period:

  1. Increased calories (eating in an energy surplus) for 3-6 months, with a focus on adequate healthy dietary fats and eating frequently (avoiding periods of fasting)
  2. Reducing training volume and permitting healthy weight gain
  3. Log nutrition and track period symptoms 

We teach our athletes that all foods fit! Most athletes need upwards of 3,500 + kcal to support health, training, and recovery demands.Person first and athlete second. We must help female athletes develop a healthy relationship with food!

If you are a parent of a young female athlete or coach that works with female athletes be sure to refer out to a registered dietitian. Female athletes have special considerations and hormone health should always be a top priority. We have worked with several female runners and competitive athletes to regain their period.  It is not normal to lose your cycle for several months. We can work with your program or athlete to regain their cycle via a custom nutrition plan and ongoing coaching.

Female athletes need 3-4 balanced meals coupled with 2-3 snacks on training days. You can’t race like a beast if you eat like a bird!

 

 

 

 

 

 

In good health, wellness, and performance,

Sophia, Brenna, and Wendi your NWW team!

 

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


Resources:

 

Cabre, H. E., Moore, S. R., Smith-Ryan, A. E., & Hackney, A. C. (2022). Relative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications for the Female Athlete. Deutsche Zeitschrift fur Sportmedizin, 73(7), 225–234. https://doi.org/10.5960/dzsm.2022.546

Gimunová, M., Paulínyová, A., Bernaciková, M., & Paludo, A. C. (2022). The Prevalence of Menstrual Cycle Disorders in Female Athletes from Different Sports Disciplines: A Rapid Review. International journal of environmental research and public health, 19(21), 14243. https://doi.org/10.3390/ijerph192114243

Márquez, S., & Molinero, O. (2013). Energy availability, menstrual dysfunction and bone health in sports; an overview of the female athlete triad. Nutricion hospitalaria, 28(4), 1010–1017. https://doi.org/10.3305/nh.2013.28.4.6542

Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., Janse de Jonge, X. A. K., Hirsch, K. R., Arent, S. M., Hewlings, S. J., Kleiner, S. M., Bustillo, E., Tartar, J. L., Starratt, V. G., Kreider, R. B., Greenwalt, C., Rentería, L. I., Ormsbee, M. J., VanDusseldorp, T. A., Campbell, B. I., Kalman, D. S., & Antonio, J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1), 2204066. https://doi.org/10.1080/15502783.2023.2204066

U.S. Department of Health and Human Services. (2023, May 17). Bone mineral density tests: What the numbers mean. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/bone-mineral-density-tests-what-numbers-mean

von Rosen, P., Ekenros, L., Solli, G. S., Sandbakk, Ø., Holmberg, H. C., Hirschberg, A. L., & Fridén, C. (2022). Offered Support and Knowledge about the Menstrual Cycle in the Athletic Community: A Cross-Sectional Study of 1086 Female Athletes. International journal of environmental research and public health, 19(19), 11932. https://doi.org/10.3390/ijerph191911932

 

Fueling the Gluten Free Student-Athlete

What is gluten?

Gluten is a protein naturally found in grains like wheat, rye, as well as barley. Gluten contributes to the texture and shape of foods made from these grains.

What is Celiac Disease?

Celiac Disease is an autoimmune condition that leads to reactions when eating the protein gluten. Symptoms include, but are not limited to gastrointestinal distress (nausea, vomiting, diarrhea), abdominal pain, a rash, and malnutrition.

Should I Avoid Gluten?

Those with diagnosed Celiac Disease, gluten ataxia, non-celiac disease gluten sensitivity (gluten intolerance), or wheat allergies should avoid gluten! Otherwise gluten is safe to eat and there is no need to avoid it! 

Research supports that there are no improvements in performance resulting from abstaining from gluten in non-celiac athletes. Further, research in the Gastroenterology and Hepatology Journal supports that gluten-free foods do not offer a “nutritional advantage” over gluten-containing foods.

Gluten-Free Athlete Tips:

  1. Check food labels. Gluten “friendly” and gluten-free are not the same thing. The safest bet is always certified gluten-free!
  1. Consider food prep and processing. Foods that may naturally be gluten-free may become contaminated with gluten through prep. 
  1. Communicate! Let others know about your allergy, especially at restaurants. 
  1. Don’t cut out grains! Just swap for new ones.
  1. Be consistent with gluten-free fueling! It may be tempting to reintroduce gluten into your diet, but if you’re diagnosed with Celiac Disease, the treatment is lifelong a gluten-free diet.

Brands We Love:

There are plenty of gluten options for fueling! Some personal favorites are – Kind, Purely Elisabeth, Canyon Bakehouse, Kodiak Cake GF Pancake mix

Grains that are Naturally Gluten Free: corn, rice, quinoa, tapioca, buckwheat, flax, millet, amaranth, sorghum

*sourdough has low gluten content due to fermentation but is not 100% gluten-free 

Want to know more? Check out this post on Gluten Free Fueling Options on our NWW Coaching Instagram. Book a FREE call with a registered dietitian to ensure you are eating enough calories to support your training and recovery! 

 

 

  1. Devrim-Lanpir, A., Hill, L., & Knechtle, B. (2021). Efficacy of Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental? A Narrative Review. Nutrients, 13(2), 491. https://doi.org/10.3390/nu13020491
  2. Niland, B., & Cash, B. D. (2018). Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterology & hepatology, 14(2), 82–91.
  3. What is Celiac Disease? | Celiac Disease Foundation
  4. What Is Gluten and What Does It Do? | Johns Hopkins Medicine

3 Tips for Avoiding Muscle Cramps on Game Day!

 

In my 10+ years of experience working with youth, collegiate, and masters level competitors there are three types of athletes. Athletes who are prone to cramping, those who have cramped, and those who WILL CRAMP. Our goal is to prevent cramping, reduce the occurrence of cramping, and Lord willing minimize the cramps with these three considerations.

 

  1. Water and minerals. Inadequate fluid. Drink water early and often! We wake up in a dehydrated state.  Place a water bottle by your bed to wake up and drink water. Set alarms on your phone to hydrate every few hours. Hydration is controllable.  Athletes need roughly 80-100 oz of fluid daily.  This does not account for the minerals we NEED including potassium, calcium, sodium, chloride, and magnesiumLosses during training, games, and hot climate increases fluid and mineral demand. 7 Tips for Hydration here.
      • Consume 20 oz of fluid every 2 hours leading up to game time.
      • Fuel tip: The night before a game have 1/2 an avocado at dinner. Avocados have more potassium than bananas. The potassium levels are almost double!
      • One avocado contains 975 milligrams of potassium, compared to 487 milligrams in a banana.
      • Most muscle cramps are also related to magnesium depletion. Adequate magnesium can help with muscle contraction and relaxation. The RDA for magnesium for adults:
        -Men: 400–420 mg
        -Women: 310–320 mg

        • Magnesium deficiency signs and foods rich in magnesium click here.
        • Magnesium supplementation may be necessary if you’re not consuming sufficient meat and veggies.
      • Some athletes are heavy sweaters and will expel more minerals in their sweat than others. A simple way to test if you or an athlete is a heavy or salty sweater is touching your jersey during/after training. Ensure you’re sipping on sports drinks or an electrolyte mix if you’re prone to cramping. Hotter temperatures will increase the rate at which electrolytes are expelled
        • Is it crusty and drenched? You are likely a heavy sweater and you will also feel the sodium on your face.
        • A hydration video tip to download and share with your student-athletes.
      • Replace every lb. lost during training with 16-24 oz of fluid.
  2. Pre-competition fueling 
      • Athletes often fail to consume enough carbs and calories. Carbs fuel muscle and the brain. A drop in blood sugar leads to a drop in performance. Low-carb diets also decrease sodium and water in the kidneys! 
      • Athletes should be consuming on average 3-5 g of carbs/kg/bw/day to support training demands and optimize recovery.  This means if you weigh 165 lbs or 75 kg . you need a minimum of 225 -375 g of carbs daily.
        • Athletes doing more endurance work or training more hours per week need even more. 5-7 g/kg/bw/day for soccer, field hockey, basketball, and other athletes trying to gain weight! This means that the same 165 lb 75 kg athlete would need 375-525 g of carbs per day!
          • Bagels, rice, pitas, oats, pretzels, fruit, potatoes, dates, honey, and other grains are excellent sources of carbs.
      • The maximum glycogen storage a human can accumulate is between 400-500 grams. Since 1 gram of carbs equals 4 kcal, you will top out at about 1,600-2,000 kcal in your glycogen storage fuel tank.
        • Muscle strength, speed, and contractility decrease when blood glucose levels drop or when glycogen is rapidly depleted. This can happen quickly in multisport athletes as well as endurance athletes.  Athlete nutrition cheat sheet here.
      • Use my chew-nibble-sip fueling strategy to ensure you’re consuming adequate carbs, minerals, and calories leading up to game time. A simple breakdown is found here.
      • Bananas, string cheese, Greek yogurt, and sweet potatoes are great sources of minerals like potassium, and contain sodium to assist with preventing muscle cramps and fatigue. Utilize electrolyte packets pre-, during, and post-event.
      • Too often athletes under-fuel leading up to games and events due to their inability to stomach solid food. Liquid carbs like sports drinks, tart cherry juice, and coconut water can be a great way to fill the glycogen tank prior to an event.
      • Download my 4-2-1 Fueling PDF for FREE HERE
  3. Training/game day warm-up
      • For the strength and sports coaches, this may seem obvious but it is a consideration that we must address. Athletes can cramp due to being undertrained, under-conditioned, or new to the sport. This happens with many young football players in fact. Coaches send me emails all the time with their JV or middle school programs with this concern. We must think beyond electrolytes and carbs to truly identify the source of cramping.
      • The condition of the athlete and their recovery from days trained that week or in previous events can play a role in cramping. Not to mention if the athlete is properly conditioned. Especially after the dog days of camp.

A tip we provide our athletes, coaches, and parents on preventing and treating cramps.

Science illustrates sodium can be absorbed and affect the body’s sodium concentration at a faster rate when spicy/bitter/vinegary smells and tastes are introduced. In fact, this tactic helps reduce the muscular impulse of over-excited contracted nerve impulses that lead to muscle cramping. This tactic can also aid in reducing the occurrence of muscle cramping and/or shorten the duration of the cramping episode according to a study carried out by Miller et al., 2010 published in Medicine and Science and Sports and Exercise.

The acid in the pickle juice, vinegar, and mustard does help alleviate cramps, the study concluded. A cramp induced by researchers lasted two minutes on average. Those cramps lasted 30 seconds shorter when test subjects drank pickle juice during the experiment. When subjects drank water, there was no change. The acid is what assisted with reducing the length of the cramps. Not the “salt”. This is critical for people to understand because there’s a great deal of misinformation and misunderstanding in sports.

 

Cramps are a result of many factors. Dehydration, electrolyte imbalance, lack of carbohydrates, and a nervous system overt stimuli or misfiring. It is best to work with a sports dietitian to find ways to ensure your athletes are eating enough leading up to games, hydrating properly, getting sufficient sleep, and warming up properly with correct progression. You may not always be able to avoid cramping but you can certainly minimize it with these tips. Wendi’s health and performance slide deck contains hydration, fueling, and recovery graphics. Get a copy here

 

In good health, faith, and fitness

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

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

 

A Guide To Healthy Eating Out For Student-Athletes and Adults

I advocate for planning both meals and snacks when you will be traveling for work or games, but also on vacation. Please see previous travel nutrition resources that I have outlined on both Instagram and Twitter. You can absolutely be healthy and meet both your health and fueling needs by scoping out the menu, restaurants, and hotel options ahead of time. Many often struggle to make good choices at the moment so it’s wise to plan ahead. I always express we have time to map out our travel because like sporting events and work meetings we know the calendar in advance. In previous blogs and presentations, I have made the effort to always say, “opportunity favors the prepared.” Despite the limited choices, you can make healthy choices at fast food places, gas stations, restaurants, and even concession stands.

So here are some guidelines to equip you with tools to make successful choices on the road, at the table, in the drive-through, and at the sporting event.

-Travel (Pack a cooler).

-You always want to pair a protein with produce.

-Failure to plan will result in limited options and will put you in a situation to be less inclined to make a healthy choice that supports your fueling and health goals.

Produce

-Fruits like (apples, pineapple, kiwi, strawberries, oranges, and banana)
-Veggies like (cucumber slices, carrot and celery sticks, sliced bell peppers, and cherry tomatoes)

Protein sources
-Hummus, string cheese, Greek yogurt, RTD protein shakes (Muscle Milk, Fairlife, Corepower, Orgain)
-Grilled deli meats like ham, turkey
-Canned tuna or tuna in a bag
-Beef or turkey jerky
-Protein bars (Quest, RXbar, One bar)
-Hard-boiled eggs
-Cottage cheese
Carbohydrates/whole-grains

-Oatmeal packets
-Whole-grain pitas, muffins, wraps, tortillas, bread, rice cakes, and crackers
-Baked goods ahead of time (whole-grain pancakes, waffles, oat bites)

Healthy fats
Snack pack nut butter (sunflower, peanut, cashew, almond)
-Unsalted nuts and seeds (almonds, pistachios, cashews, sunflower seeds)
-Peanut butter oat bites
-Guacamole/avocado snack packs
Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter.

Combinations include:
-Grapes and string cheese
-Turkey whole-grain sandwich
-Fruit and nut butter snack pack
-Applesauce and hard-boiled egg
-Spinach, veggie, grilled chicken salad, sliced avocado
-Bell peppers (green, red, orange, yellow) 4-6 peppers in baggies
-Hummus and cottage cheese in contai

ners to add to sandwiches and fruit
-Greek yogurt parfaits and mason jar overnight protein oats

Fast food/eating out guide
Remember to visualize building a healthy plate that meets all your food groups (lean protein, healthy fat, fruit, veggie, dairy, and whole-grain). See the performance plate here for student-athletes and a weight-loss/healthy plate for adults.
-Always choose grilled, baked, roasted, or steamed in regards to veggies and protein
-Make sure your bread or bun is whole-grain
-Water in place of soda and fruit juices
-Reduce portion size (don’t supersize to save a buck) your waistline will thank you. Ask for a to-go box immediately upon ordering to have a plan to portion control.
-Replace fries with Greek yogurt, salad, or fruit cup option
-Ask for dressing on the side
-Replace mayo with avocado as a healthier option to increase creamy taste, texture, and flavor
-Use olive oil or avocado in place of dressing if able
Examples:
Subway has protein bowls now!
You can replace the high-fat, high-kcal dressings, mayo, or spicy blue cheese dressing with avocado or olive oil.
You can also ask for the dressing on the side. Choose grilled chicken instead of fried. Ask for additional proteins (egg, grilled meats, cheese) to meet your needs!

Chick-fil-A (one of the most popular fast food places amongst teens and my athletes personally)
Young athletes and adults will still go to fast food places and will yes, eat chicken nuggets. So, practical tips are something I am a huge proponent of. Would I rather you eat a grilled turkey cheese sandwich on whole-grain bread, spinach, and avocado slices with fruit? Yes, absolutely!  But the reality is …that won’t always be an option. So, read on for healthy options at Chick-Fil-A!
  • Choose grilled chicken nuggets instead of fried and pair with a salad (dressing on the side) and a fruit cup
  • Choose their Greek yogurt parfait or Egg white grill for breakfast
    • Nutrition information:
      • 90 calories, 9 g of fat, and 26 grams of protein
  • Another healthy option is the Chick-Fil-A Cool Wrap!
    • Nutrition information:
      • 470 calories, 24 g fat, 22 g carbs, and 43 g protein
  • A grilled chicken sandwich is also a wonderful option
    •  Roughly 380 kcal, 44g of carbs, and 28 g of protein!
    • You can ask for extra tomato and lettuce
    • If you’re concerned about consuming more protein and fewer carbs you can use half the bread. Bear in mind the bun is multigrain so it is still healthier than white as it contains B-vitamins and has not been stripped of its nutrients like most white bread.
    • Fruit cup instead of side salad or ask for dressing on the side and enjoy the salad.

When eating at a sit-down restaurant:

-Scope out the menu before going

Never go to the restaurant OVERLY HUNGRY! You will overheat and be unhappy with yourself.

Have a small snack before you go containing some protein. A few great choices would be:

  • 1/2 apple with some peanut butter
  • 1 string cheese with cucumber slices
  • Hummus and carrot sticks
  • 1/2 protein bar (travel remember)

-Meet your needs (protein, produce, portion)

-Ask for a box before the food arrives to have a plan to consume the proper portion. (Many restaurants often serve 3x the appropriate portion). Consume half of each of the food on your plate and put the remainder in the box to take home or put in your hotel fridge!


Concession stand/gas station eats

**Keep in mind convenience stores should not be your reliance as you will spend more money out of sheer convenience. Versus if you purchase these items ahead of time before travel you will save money and also not put yourself in a situation to be limited in making a healthy choice.

But should you need to stop without packing a cooler here are some healthy options!

-Nuts and seed bags (pistachios, walnuts, pecans, cashews, almonds)

-Pick fruit (apple, pear, fruit cup, grapes, banana) and pair it with a protein bar (see above options)

-Hard-boiled eggs paired with fruit

-Cheese sticks

-Sparkling water, zero sugar Gatorade, flavored waters, propel ect. (avoid fountain sodas)

Beef or turkey jerky (watch sodium)

-Almond butter or peanut butter packs (Justin’s Almond Butter  or Jif)

-Hummus and carrots mixture

-Greek yogurt (Chobani is found at every gas station)

-Quest protein bars or RXbars (almost every gas station carriers these)

-Muscle milk, Fairlife Corepower protein shake, Shamrock Farms Rockin’ Refuel, and Organic Farms

 

In closing, failure to consume enough quality protein, carbs, and overall kcal will increase the risk of injury, decrease performance, hinder cognition, blunt focus, and limit the overall health athletic performance of the individual. Nutrition can make a good athlete great or a great athlete good. It is also important to lead by example if you are a parent or coach leading a group of student-athletes.

This blog offers several tools to fill your toolbox as a coach, athlete, parent, and beyond. I am passionate about helping both young student-athletes and adults live a healthy lifestyle. I kindly ask you to share it on social media pages as well as with your student-athletes.

Say a prayer for our government officials in office while you’re at it. Our world needs some extra prayers and kindness. As you know, I am a Christian-focused dietitian and am employed by Jesus Christ. This entire platform is used to help my fellow brothers and sisters in Christ nourish their temple. But for the goal of glorifying God. It’s all for Him.

In good health, safety, and athletic performance,

 

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. 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 with her on her website.

What can hiring a sports nutritionist offer your program? Learn more hereTestimonials 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 TwitterFacebook, and Instagram for more nutrition information

“The Sixty Dollar Effect”

Part one authored on 8/4/2021

Last Sunday, Pastor Tom of Calvary Church, in Grand Rapids discussed contentment and the 3 steps to achieving contentment in your life. During worship, I always take notes and try to dig into the message from God so I can unpack it later in the day to best implement what I learned into action. This service was a little different. So different that I wanted to share some magical moves God made that I can’t stay quiet about. But first, the three ways to achieve contentment include:

1.Rejoice in God’s provisions

    • Be grateful for what you have been given by God. If you’re reading this, you likely have all that you need because you have access to the luxury of technology. That is a blessing. Be grateful for what you have because God has provided and meet all of your essential needs. He may not give you what you “want”, but God sure does provide what you need. I thank heavens for that because what God has in store for us is always so much better than what we as humans, “want”.

2. Understand contentment is not connected to circumstances

    • What is going on in the world or who is the president should not affect your gratitude for God and the joy you should feel for His love and provisions.
    •  No one is ever happier or more joyful by acquiring more “stuff” or going from one activity high to the next. This speaks to me as a small business owner who is constantly working on my next client, sale, and growing the business that I have given to God. I have learned that it is not about acquiring more but being humbled and grateful in the now. Which should not be affected by the current circumstances whether they be good or bad.

3.Contentment is learned

    • Being happy and joyful for what you have is not a natural response for most humans. We complain constantly, I included about not having what we “want” and what we think we need.
    • Think of Apostle Paul who was in prison and was still joyful. I bet most of us would not be joyful if we were in prison. Especially if we were in prison due to unfair or unjust circumstances. Jesus wants us to be reliant upon Him. Not self-sufficient but Jesus Christ sufficient.

During this worship service, Pastor Tom shared about a man and his wife who sold all their possessions to start an orphanage. The man’s name was George Mueller. Long story short one day a wealthy businessman walking on a trail donates the necessary money needed to keep the orphanage in operation, I.e. coal, food, and basic needs. George had prayed for God to help because they were down to their last day of rations. So, God provided via the wealthy businessman who donated enough for them to get by for the next two days. God provides what we need. Let it be known to him because He cares for you.

Hang with me as I promise this is a magical message.

After church on Sunday, August 1st, I went and did my workout at the downtown YMCA in Grand Rapids. Following the workout, I did my post-lift recovery walk around downtown. During my walk, I was reflecting on my life, God, and where I am currently at.  As any Christian does, trying to make sense and how I can apply what I had learned in church that morning. I decided no matter what storm encases me I need to choose joy in my current situation both personally and professionally to achieve contentment. Because it does not matter what I have or do not have because I have all I need, I have Jesus.

A concept that is not easy to remember when we are in the thick of pain, suffering, experiencing financial hardship, loss of loved ones, relationships, and more. All of which have hit me the last year and brought me closer to Christ. Instead of blaming and playing victim, I took my power back with God’s help.

I have built my strength from God’s grace, lessons, and have built my last year of life on His will and rock. Many do ask me, “Wendi, where do you get your motivation from?” I used to respond with my work ethic as a child, finances, achieving success, or simply something about myself, etc. But now my answer and motivation are simple, “to Glorify Christ in all that I do. Being healthy for God so that I can help other people.” See my recent Instagram post on this.

 

God doesn’t need me, just like He does not need you. But He chose you and He chose me. He loves us and wants us to experience His blessings. He loved us so darn much He gave up His only Son, Jesus to die on the cross for our sins. By living my life for Christ I have so much motivation to be healthy, kind, and giving to others. We are ambassadors of God in the work we do. For me, that means as a dietitian, business owner, daughter, sister, friend, and more I must live as Jesus would. Yes, I fall short, and always will but the more time I spend in His word, worship and with Him in solitude the more I become like Jesus. I also have more peace in my life knowing heaven is my eternal home and none of this stuff on earth matters. Truly, Jesus does is not interested in our performance. Jesus is interested in our hearts. Our joy comes from the Lord when you’re truly a follower and have 100% given your life to Christ. I learned that lesson much later in life, but I am glad it was late than never. Jesus is all I need because back to the circumstances of the world, well look around or turn on the TV things aren’t looking great. But Jesus’s love for us and grace never waivers. Back to my story on my walk post-workout.

Back to the point, of achieving Joy. On my walk last Sunday, I saw a homeless man very parched from across the street. Two young men walked by him. The homeless man cried out to them, “have some change to spare?” The two men walking by were about my age and responded with, “no, I have no cash.” Now some context here, years ago before I was a believer I would have thought, “wow what a bum. Asking for money. Go get a job.” But since learning humility and walking life in alignment with God the last few years I have been less likely to judge. Because I do not want to be judged. We also have no idea what landed that man on the streets. I remember thinking to myself, “I wish I had some change or something.” I then actually prayed to myself, “Lord help me find some spare change on the ground to give this man.” There was something about this situation that really made me want to give. Historically, I have given the change to homeless walking through the YMCA parking lot here in Grand Rapids because God says to “give”. And giving a dollar is nothing I can’t spare and it’s a good thing to do that is easy. Sure, do I selfishly want to keep the money to pay off student loans, of course. But the more I grow in my faith the more I know that I am here to glorify God, and not just worry about my own needs but to help others. Plus, if today Jesus came the student loan debt won’t matter.  However, being a kind human will. Remember that fellow Christians. We can’t take anything with us when we go. That means not only assets but also debts.  Don’t get me wrong, I believe in working hard and earning everything. It is how I was raised but practicing love and giving to one another is something that has brought me more joy than paying my student loan fees each month.

I prayed about “getting needs met” for this man. I had nothing on me to give. I had my car keys and sunglasses. I prayed that God would help me find some change on the street to give the man on my walk but nothing came about after several blocks of looking aimlessly. Once I got back to my car, I looked for change and found nothing. Of course, though, I could have driven to the store to buy water, and give it to him. But I drove home to prepare for my busy week of clients. I journaled about the experience before going to bed.

I woke up the Monday after feeling a bit of unrest. Pastor Tom said that if we prayed to Jesus, we would have our needs met along with others. My needs were met but the man I walked by did not. I thought about the rich businessman who immediately stopped in his tracks and gave the orphanage what they needed for the next two days and thought, wow what a great role model. Lord, please forgive me for not driving back to give that man some change. Then I went on to do the final touches on my business newsletter that I had spent hours slaving on. I felt a bit restless as I had not taken my morning walk. So I went out for a walk and decided to take a totally different path than usual.

While on my walk, I was feeling frustrated, stressed, and then even more guilty because I am not having contentment for my life. Which I just learned in church the day before. I began thinking okay, I can do this. I can learn this and practice it. Because as I had learned in church yesterday that it is a learned skill. So, I told myself time to learn a new habit and skill let’s go! So, I spoke aloud while walking “Stop complaining Wendi. What are you grateful for, right now let’s go list off five key items.”

I rambled off, health, opportunity, legs to walk, brain to think, sunshine on my skin, safety, a business, purpose, God’s love, and God’s grace. I took one more step, then I stopped and in front of me on the sidewalk was a crisp $20.00 bill. I thought woo lucky day! Then I remembered and muttered, “God provides, God delivers provisions.” I immediately looked up to the sky, flashed God a giant smile knowing He is listening, and answered the prayer I prayed!! God answered my prayer requesting some petty change on the sidewalk to give to the homeless man. Only instead of some coins, Gods put down $20.00. That’s the thing about God is there are no coincidences. The $20.00 should have been filthy since it was on the sidewalk near a bunch of brush and sticks after rain showers. But it wasn’t. I stopped, prayed, and thought I am going to go back to the spot I was walking at later and give this money to this guy or whoever is in the spot. How amazing is God?

I kept walking and a few steps later laid another crisp $20.00 bill and I thought WOW you have got to be kidding me? As I reach down to pick up the crisp $20 about 6 feet ahead was another $20.00 in the grass. To remind you I was praying for a whopping $0.60 to give to this homeless man. But God provisioned $60.00. To you non-believers reading this here is the picture of the fresh $60 because it was too clean and crisp to not be blessed by God.

Did I selfishly want to keep the sixty dollars and go on my way thinking what a lucky day? Sure, but that would be Satan’s work and I don’t work for him, nor do I belong to him.  I work for God. I belong to God. I am a child of God and I proudly proclaim my faith in the Lord. Additionally, this isn’t my money in the first place and greed is not Godly. Greed is a form of evil. Like Adam and Eve in the garden. We always want “more” when we should have contentment for what God has given us. See the connection here? I hope so!

God blessed me with sixty dollars to help others and experience joy in the blessings of giving. God wants us to be joyful. I went home immediately after that walk to write down what had happened because this is a ripple in God’s work. Lately, I have not been hearing from Him and felt I likely have not been listening. SO, by practicing what I had heard in church and trusting God showed up and worked some magic. God is not interested in our performance here on earth but in our hearts. If your heart is in the right place, and you live in alignment with Jesus your odds of heaven are looking pretty good.

I am not sharing this to brag and say, “look at me but a look at HE”. If anything I haven’t given enough and feel shameful for my lack of generosity in the past. Case in point,  I am sharing this because God answered back with more than what I wanted. God is always listening. He blessed provisions to help more than just one person. Honestly, five years ago I would have kept the $60 for myself. But now that I am a follower and have fully put my life in Christ’s hands, I want to be more kind, and giving like Jesus has been for me to live my life in a Christ-like way.

I would rather use the provisions to help others which is what Jesus would do. I hope this inspires you to know God is listening, He answers prayers maybe not on your time but on His time. Had he answered my immediate prayer for coins on the street within a radius of the sidewalk I would have only had some coins to help one human? Jesus fed 5,000 people with the miracle five loaves and two fish. God doesn’t give us what we want, He provisions what we NEED. I thank Jesus for loving me and I hope this message inspires those out there to practice contentment in their lives but also glorify you in their thoughts, words, and actions. Be an ambassador of heaven. I’m calling this act of God, the “Sixty Dollar Effect”. Who knows, maybe it will be contagious.

 

Part two authored on 8/8/2021

Today, I heard a great message in worship that wrapped up a series studying Philippians by pastor Tom at Calvary Church. Today, August 8th was on generosity and giving. The sermon is found here for those interested. It motivated me to take the sixty dollars I found on the sidewalk last Monday and match it with my own $60 to go purchase a total of $120 worth of bottled water, oranges, bananas, and apples to hand out around downtown Grand Rapids. Starting with the street corner I was walking on last Sunday where I mentioned there was a homeless man on the street crying out for change and help. Just an image to motivate you.

God blessed me with an opportunity to not just give someone some coins, but I was able to go out and feed > 100 people in the extreme humidity. Contributing an additional $60 of my own money has never given me so much joy. Every single person on the street that I gave a bottle of water to, or a fruit said, “thank you girl, wow God bless you!” And I can’t express how much that meant for those who do not know me but are appreciative of my generosity. Some of the sincerest thanks I have gotten. I said, “no don’t thank me, you can thank God! He provisioned these nourishments through me. I then wished them a blessed day back and we all smiled.

This act of service was the best use of money and 3 hours of my entire thirty years on this earth. God is good. God provides and we can’t take any of what we accrue with us to Heaven. This is what Pastor Tom talked about in worship this morning. Thank Goodness for that, I do not want any of these earthly things. There’s no monetary value to the Joy I experienced today giving back to my community.

I encourage everyone who has read this to spend $60 on water and some soft fruit to hand out to those in the street. Store it in your car in a cooler.  Mini bottled water for example is extremely cheap and can be given to someone on the street who needs hydration or bananas on your way home if you know you will be met with those in need. These are just simple ways to give back to your community. God does not need you to donate your livelihood, and you don’t have to be a celebrity to do something extraordinary. God works through us ordinary people to do the extraordinary work and give all Glory to Him. I love God and everything I do is to glorify Him. I made the choice to give my life to Christ and I never looked back. I used to be self-sufficient but now I am Jesus Christ sufficient. Jesus Christ is not only my savior, but He is our secret weapon in any battle we face. God works through me, and He absolutely works through you in your daily work and tasks to help His Kingdom. Don’t underestimate the ordinary small acts of service that are all good in His eyes. Please watch my video post on Instagram to experience my Love and Joy from God’s provisions.  See the video here and be sure to watch until the end.

If you can’t give money you can also do acts of service. Here are a few ideas to get you started:

✅Donating stuff or your time

✅Pick up groceries for those in need

✅Volunteer at local hospitals, shelters, community centers

✅Help your neighbors with household things, tasks, transportation for those without

God Bless you and be sure to pay it forward. I hope this blog gives you hope.

THIS IS A NEW PROJECT CALLED, “PROJECT NOURISH”. Minutes after I published this blog and shared it out three different people who were former clients sent money to my Venmo name with notes reading, “Great work, here is another $20.00 to get you started”, another read, ” You are AMAZING, use this for those in need with a $25.00 money gram.” If you wish to contribute to this fund which I will continue to go out and give to the community on a weekly basis via water, fruit, and nourishment please let me know. You can email me, wendi@nutritionwithwendi.com or you can Venmo me Wendi-Irlbeck. GOD IS SO GOOD!!

Wishing you many blessings of good health, safety, prosperity, and joy.

 

-Wendi Irlbeck

Creatine Monohydrate and Young Athletes

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

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 “25-50-30 rule” and is downing a shaker bottle with chocolate milk and creatine paired with a banana.  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!!  Click here to listen to my constant statement on creatine.

 

 

Ever heard this crazy misinformation before? Yes, me too. It has spread like wildfire.  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).  
  • But what about youth athletes? I have had several high school coaches and concerned parents of youth athletes ask me questions like, “Is creatine safe for my kids? Should my female athletes be using creatine?” In almost every conversation, my first response is, “It depends.” 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 “food first” 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 “to supplement with creatine or not.”
  • CREATINE IS SAFE TO SUPPLEMENT AT ANY AGE GIVEN IT IS THIRD-PARTY TESTED!!  Yes, any age! Creatine and Infants – 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! 

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. 
  • 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 1–3 g of creatine per day to maintain normal (un-supplemented) creatine stores depending on muscle mass.  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 Brink’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 “energy currency” 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

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, “Creatine will make you fat,” “Creatine will cause liver, kidney, or bone injury,” “Creatine will dehydrate you,” or my personal favorite, “Creatine is a steroid that will also lead to baldness.” 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 Cooper’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). 

  • 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. 

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.

“The 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.”

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. 

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. 

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 won’t do any good if it doesn’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.

 
We do not yet know if gummies are just as effective in boosting muscle growth, strength, and athletic performance as other creatine supplements.
 
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.
 
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! 😉

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 ISSN’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. 
  • By supplementing with creatine monohydrate immediately following training, you’re able to support muscle growth and recovery, injury prevention, and overall health. 
  • 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 don’t let, “Joe Public” from accounting or “Susie Quinn,” on Instagram OR THE doctor’s OFFICE tell you any different. 

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

Coach Wendi

Wendi Irlbeck, MS, RDN, LD CISSN  is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for 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.  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. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition 18, 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. Int J Sport Nutr. (1997) 7:330–46.
  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. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 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. 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.  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.

 

Fueling Youth Athletes in Under 500 Words

Back to the basics! There is no magic meal or diet that will “win games”. If you want to be a better athlete listen up. Consume 3-4 high-quality meals with 2 to 3 snacks in between to support health and optimal performance. Discourage from trying new foods on game day or more intense training days when training duration and load are greater. A post-training meal is a key to supporting recovery and training.  Simplify the science and empower your athletes to follow my, “25-50-30 rule”.

In addition to two to three snacks for better focus academically, mentally, and physically. Not skipping meals and fueling up can help increase performance, strength, and performance adaptations, and decrease the risk of injuries, and on-set fatigue. More on building a high-performance plate can be assessed here

 

 

 

 

 

 

 

 


Nutrient timing 101 Nutrient timing can Consume 25 grams of protein paired with 50 grams of carbohydrates within 30 minutes of activity for reducing muscle breakdown and supporting training adaptations. More information on recovery nutrition is here.

 

 


Don’t skip breakfast

Nutrients and calories missed at breakfast by teens are unlikely to be made up for later in the day. Grab-and-go options; hard-boiled egg and fruit, string cheese, banana, Greek yogurt parfait, whole-grain oats, berries, or a whole-grain turkey bagel sandwich. More breakfast ideas to share with young athletes can be found here.

A second breakfast can satisfy energy needs during high-volume and intense training phases or for weight gain. For example, incorporating chocolate milk, peanut butter sandwich, nuts, and seeds with string cheese can help increase calories and nutrition. For additional guidance on fueling your athletes check out this article on practical tips to fueling young athletes as a strength coach.

Hydration is one of the most undervalued performance enhancers available. Water is vital to peak performance. A rule of thumb I encourage is 1 ounce of water per pound of body weight per day. Invest in a good water bottle for your teen athlete to keep on hand. For every pound lost during training, the athlete should replace it with 16-24 oz. of fluid.

A bedtime snack containing 15-20 grams of protein and 30 grams of carbohydrates for restful sleep and growing lean muscle tissue during the night. Cottage cheese, milk, and yogurt are rich in slow-digesting protein. Pair an 8 oz. serving of cottage cheese with sliced bananas for a high-protein, high-magnesium bedtime snack. Magnesium helps relax muscles and lowers brain temperature to regulate hormones.

Eat the Rainbow. Fruits and veggies contain quality nutrients needed for optimal growth and development. The more pigment and color in an athlete’s diet the healthier the immune system they will have that will fight off the risk of infection, and illness, as well as support long-term health. Healthy teens = healthy adults.

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.

In good health and wellness,

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi 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 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 the NWW team and schedule an appointment on our 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. You can also follow us on TwitterFacebook, and Instagram for more nutrition information.

Creatine: Not Just for Men or Muscle

If you’re a man or woman reading this, excellent. It applies to both genders. Are you an aging adult, or someone who has experienced a traumatic brain injury (TBI)? Then yes, keep reading. Next, if you’re an athlete or non-athlete reading this, even better because it applies to you as well. Still aren’t with me, do you have a beating heart? If this answer is no, please seek medical attention at once. All jokes aside, if you’re a living breathing homo sapiens (homo = genus , sapiens = species) this article is for you.

If you’re a parent of a young athlete, coach, athlete or bodybuilder you likely have read up on creatine and have supplemented with creatine monohydrate before. Creatine is one of the most well-research and effective supplements to date. Creatine can support exercise performance by quickly producing energy during intense activity. Furthermore, creatine may also provide cognitive benefits, but further research is warranted. Studies have consistently illustrated how creatine supplementation increases intramuscular creatine concentrations that can help us understand the observed improvements in high-intensity exercise performance and overall training adaptations at large. We know creatine supplementation can bolster post-exercise recovery, decrease risk of injury and support injury prevention, expedite rehabilitation, thermoregulation, concussion and or spinal cord neuroprotection. Additionally, clinical applications of creatine supplementation have been investigated in neurodegenerative diseases like (muscular dystrophy, Parkinson’s Huntington’s disease), diabetes, aging, osteoarthritis, brain and heart ischemia, adolescent depression and even pregnancy as cited in the International Society of Sports Nutrition (JISSN) Position Stand on Creatine Supplementation in Exercise, Sport and Medicine . Studies are demonstrating short and long-term supplementation (up to 30 grams per day for five years) is not only safe, but well-tolerated in individuals and a range of clinical settings from infants to the elderly.  So, creatine is not just for male athletes trying to build muscle and facilitate recovery. It is beneficial to all given the wide range of benefits associated with supplementation that have been documented in literature and several that are currently under investigation in a clinical setting.

Let’s review and clear up a common myth regarding creatine:

“Creatine is a steroid” Incorrect, please stop this nonsense from making its way into 2021 please. In my professional experience as a registered dietitian nutritionist , this must be one of the most obnoxious fallacies to date. Possibly behind “protein hurts my kidneys”, also false but that’s a whole other subject for a different blog. However, I am happy to direct you to the literature that dispels this myth publish in 2016 in the Journal of Nutrition and Metabolism compliments of Dr. Jose Antonio and colleagues . Now back to creatine, let’s clear this up quickly, creatine is not a steroid. It has no relation to a steroid structurally or with its mechanism of action. Why? Well, by scientific definition a steroid is any compound that possesses a common structural feature like 3 cyclohexane rings and a cyclopentane ring make up the structure that by definition is a steroid molecule. In fact, eggs contain a steroid compound which is called cholesterol and it is naturally produced in the body that become steroid hormones like testosterone and estrogen. But no, creatine is not a steroid.

What is creatine?

Creatine is a naturally occurring compound made up of three amino acids, which we would call a tripeptide (tri meaning three). Three amino acids (L-glycine, L-methionine and L-arginine) make up creatine. Creatine is largely made in the liver and to a limited extent, the kidneys and pancreas. It deposits high-energy phosphate groups in the form of phosphocreatine which are given to ADP, regenerating it to adenosine triphosphate (ATP), the sole energy carrier in the human body which can be called “energy currency” for cells to execute their functions. For example, in conditions of short-term high-energy demand activities (< 30 seconds) with limited recovery time, ATP runs out quickly, which brings us to creatine that is stored in muscles in the form of creatine phosphate explained here . Creatine phosphate can help restore ATP, giving muscle cells the ability to produce greater energy. The greater creatine 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 explained here.

Creatine is naturally found in several of the foods we consume 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 the Frontiers in Nutrition Sport and Exercise Nutrition via Candow et al., 2019 . Which suggests, the body needs to replenish about 1.0–3.0 g of creatine per day to maintain normal (un-supplemented) creatine stores depending on muscle mass. Creatine improves numerous factors including strength, power, sprint ability, muscular endurance, resistance to fatigue, muscle mass, recovery, cognition, and speeding up muscle growth.

More women should use creatine:

I am a female who participates in regular strength-training (4-5 times per week) along with (2-3 cardiovascular sessions per week). I eat a whole foods diet, supplement with 2,000 IU of vitamin D3, whey protein isolate, 1,200 mg of fish oil and a multivitamin. Those are my supplements; these are not recommendations for “you”, your “young athlete”, “teammate” or “your friend”. I make this clear because there is no one-size-fits all in nutrition, health and fitness. What works well for me, does not mean it will work well for you. I see too many mistakes made with people trying to adapt the same diet, training and lifestyle of those in their cohort when it simply is not sustainable or appropriate. As individuals we have different genetics, hormones, environment stimulus, training styles, body composition, sport and performance goals, resting metabolic rate, and the list goes on. It would be absurd to eat and train the same way as someone else and anticipate the same outcome with the previously listed differences as humans.

One certainty is we can all benefit from eating real food, but given the benefits of creatine supplementation it is an undervalued and written off supplement among my fellow ladies. Hear me out ladies, creatine will not make you fat, bulky, retain water, turn you into a man or any of the other nonsensical claims that exist on the web these days. I don’t care what Linda at the gym said about “creatine making you fat or how it is a steroid that will make you a man”. I hear these claims often, and not only are they flat out wrong, they misinform my fellow ladies out there trying to gain strength, lean mass and other health benefits that would occur with appropriate creatine supplementation.

Here is a side by side comparison of me, roughly 10 years ago when I ate too many carbohydrates, inadequate protein, some strength training and an abundance of cardiovascular exercise. I ran lots of miles. Now, ten years later, I am happy to report I engage in strength training sessions no greater than 45-minutes, 4-5 times per week with some sprints and daily walking. I supplement with 5 gm of creatine monohydrate post-workout , w

hey protein isolate, take a multivitamin and consume 2 gm/kg/body weight per day in protein. I infrequently track calories because I fuel my body with high-quality protein, as many fruits and veggies as I can get my hands on. Creatine won’t make you fat, bulky or manly ladies. It will help support a lean body composition. Let me be more specific to my fellow ladies, creatine can may help you improve your health, fitness, recovery and overall physique.

Trying to turn up the intensity of your workouts? Use creatine! Creatine is like a Koenigsegg Agera RS , the fastest vehicle in the world. Creatine is a vehicle for producing ATP, which as you have learned drives muscle contraction. Kind of important when trying to sprint, lift heavy weights, jump and train with max output? By regularly supplementing with creatine monohydrate (3 -5 gm/day) for 8 weeks or greater can help maximize the body’s stores of phosphocreatine, the necessary compound to product ATP. Thus, allowing for skeletal muscle to produce more energy, bolster power output and exert more work overall. Fitness hack: The greater the intensity expressed fourth the greater your muscles grow stronger, bigger and faster should you train appropriately. Therefore, creatine supplementation is a highly underrated supplement among the female population. I encourage and empower my fellow ladies reading this article who have been on the fence about using creatine to take note of its effectiveness. Creatine has shown to bolster muscular size, power and strength. More muscle equates to more energy burned, healthier body composition, bone mineral density and a decreased risk for musculoskeletal disorders. Not to mention the link between muscle mass and risk of cardiovascular disease. Keeping aging muscles fit is also linked to better health later on in life according to a study published in the Journal of Epidemiology and Community Health .

Even sedentary women who utilized creatine long-term experienced increases in maximal muscle strength during resistance training by 20 to 25% when compared to women who were given a placebo in a study published in the Journal of Applied Physiology . Another study examined the effects of long-term creatine supplementation (12-weeks) combined with resistance training on one-rep max strength, motor functional performance tests and body composition in eighteen older women. The creatine group gained significantly more fat-free mass, muscle mass and were able to efficiently perform submaximal-strength functional test than the placebo group. Special note the creatine group was also able to increase training volume and one-rep max bench press. Creatine contains no calories and does not lead to fat gain. The increase on the scale you may see from use is drawing water into the cell which is a desired response with training.

Many benefits of creatine

A number of studies have shown creatine supplementation can increase brain creatine content by roughly 5-15% along with reducing mental fatigue, and improving cognitive function according to research referenced in the ISSN’s Position Stand on Creatine. Another study carried out by Rawson & Venezia, 2011 reported creatine supplementation of (20 g/day for 5 days or about 2g per day for 30 days) resulted in increased skeletal muscle creatine phosphocreatine which lead to the enhancement of high-intensity exercise tasks. Moreover, there is well documented benefits of creatine supplementation in young adults, increased strength, lean body mass and delayed onset fatigue during resistance training. All of which are critical for older adults striving to maintain cognition, bone mineral density and overall health.

Research is scant but, a randomized, double-blind, placebo-controlled trial was carried out in using creatine in type 2 diabetes subjects that was published in Medicine and Science in Sports and Exercise . The study illustrated creatine supplementation improved glucose tolerance in healthy subjects. When creatine was supplemented in the diabetic subjects that participated in an exercise program the results lead to an improvement in glycemic control. The underlying mechanism could be contributed to the increase in GLUT-4 recruitment specific to the sarcolemma. More research is warranted in diabetics, but the current literature is promising. Functional foods for brain health go mainstream

Another study examined the potential of creatine or phosphocreatine supplementation in cerebrovascular disease and in ischemic heart disease . The study illustrates the ability high-dose creatine supplementation has on cerebral creatine content and that it may have the capacity in humans to protect against stroke due to increasing not only the neuronal but also the endothelial creatine content. Emerging evidence also suggest that creatine supplementation with and without resistance training has the potential mechanistic effect to influence bone biology according to a study carried out by Candow & Chilibeck, 2010. A more recent study published in Experimental Gerontology examines pre-exercise and post-exercise creatine supplementation has similar effects on aging bone mineral density and content. A meta-analysis carried out by Forbes et al., 2018 illustrated creatine supplementation did not lead to greater bone mineral density during resistance training in older adults > 50 years of age.

Research in animals also suggested creatine supplementation to support managing Alzheimer’s disease, epilepsy and brain or spinal cord injuries. Furthermore, a study was conducted examining creatine supplementation following sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state and catecholamines. The study eludes to creatine supplementation decreasing the negative effects, like mood, focus, impulse and emotional reactions that are reliant on the prefrontal cortex.

Creatine is safe and easy to use

As you have learned creatine offers many diverse benefits beyond muscle. It is one of the least expensive and safest supplements available on the market. It has been studied for over 200 years and an abundance of literature supports is safety, efficacy and no reported adverse effects in healthy individuals as referenced in the ISSN’s Position Stand: Creatine Supplementation and Exercise.

A good dose to begin with is simply taking 3.0 to 5.0 grams of creatine monohydrate post-exercise to support recovery, muscle growth and decreasing fatigue. If you’re a vegetarian or new to using creatine you may wish to start with a loading phase by taking (0.3g/kg/body weight/day). For example, if you’re a 60 kg female = 18 g total for the day but broken up into 4 doses for 5-7 days. This would mean a (4.5 g dose of creatine 4x/day) for 5-7 days. Then onto a maintenance phase of 5 g per day for 12 weeks. If you’re interested in looking at different phases of cycling creatine (short-term and long-term) you can refer to the literature in the Creatine Position Stand paper I have referenced throughout this article. For example, supplementing with (5g/day) for 12 weeks during training to truly help increase intramuscular creatine stores and support health and performance benefits outlined in this article. Dissolve the creatine in water or your protein-carb drink post-workout for best results. Take a break from supplementation after using for 12-16 weeks. Where to order creatine? I strongly advise supplements that are Informed Choice Certified, meaning they are free of any banned substances and ensure the product has been tested from any unsafe substances. Here is a comprehensive list of certified products updated March, 2020.

If you’re parent or coach of adolescent athletes and are considering creatine supplementation. Take note, limited research is available in this population highlighting the safety and efficacy of creatine supplementation in young athletes < 18 years of age. Jagim et al., 2018 published a review examining the limited studies in the adolescent population as a means to identify use of creatine in young athletes. The review suggests that adolescent athletes using creatine tolerated supplementation well, had no reported adverse events or incident. Ethically, we do not have enough research to recommend creatine monohydrate to young athletes, but many are using despite direction from professionals. My advice as a sports dietitian is to provide the literature and suggestions to support best interest of my athletes.

As registered dietitian nutritionist and sports nutrition specialist, I advocate for whole foods first and prioritizing nutrition to optimize your health, wellness, physique and performance goals. Creatine is a great supplement to incorporate in addition to great nutrition, enough hydration, adequate sleep and proper training. Creatine works best when paired with resistance training. I hope reading the science outlined in this article surrounding creatine has given clarity. Creatine can benefit everyone, if you have a beating pulse that’s you. Train hard, eat well and stay healthy my friends.

In good health,

Wendi Irlbeck, MS, RDN

Wendi Irlbeck, MS, RDN is a registered dietitian, nutritionist, and fitness coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. Wendi partners with parents, sports performance staff, special needs and recreational athletes to offer nutritional guidance and optimal athletic performance & lifestyle plans. Wendi is based in East Lansing, Michigan and is the founder of Nutrition with Wendi, LLC. Wendi is active on Twitter and other social media platforms as Nutrition_with_Wendi.