Tag: weight loss

Nutrition Tips for Athletes with ADHD: What You Need To Know

fitness, Health, Sports Nutrition, Sports Nutrition

Do you, your child, or someone you know struggle with ADHD? Attention deficit hyperactivity disorder (ADHD) is a neurodevelopment disorder involving inattention, hyperactivity, and impulsiveness. 

How does ADHD impact nutrition?

The impulsivity and inattention related to ADHD can increase the prevalence of binging or overeating. It can increase difficulty in planning meals, remembering to eat, appetite changes, impulse food decisions, and more.

How does Nutrition Impact ADHD?

Although ADHD is not considered curable there are some nutritional things you can do to help manage it. While the effect of food on ADHD symptoms is inconclusive – diet can help improve mood and behavior. 

ADHD Medication is a stimulant that can reduce your appetite. On the flip side, with one of the medications, you may find your

self extremely hungry and craving foods high in sugar and fat. How to navigate this? 

  • Plan meals ahead of time and Pack Protein + Carbs
    • Eggs + Cuties
    • Cheese Stick + Grapes
    • Yogurt + Berries
    • Hummus + Carrots
  • Eat small frequent meals while appetite is low.
    • Smoothies
    • Whole-Fat Dairy 
  • Work with an NWW Nutrition Coach to build habits
  • Eat with the intent to regulate blood sugars 
    • Low and High Blood sugars can increase difficulty concentrating, Dizziness, irritable, and food cravings.
    • Work With a NWW Coach to know What, When, and How much to eat to feel best! (Student-athlete coaching)

Nutrition Interactions 

If you are on medications, it is super important to work with your Doctor, Dietitian, or Med Provider to see review these concerns. Foods that contain large amounts of citric acid and ascorbic acid (vitamin C) may prevent the absorption of certain ADHD Medications. 

ADHD and Eating Disorder Prevalence: 

Research from Biederman, J., et al. (2010), indicates that adolescent females with ADHD are 3.6 times more likely to develop an ED and 5.6 times more likely to develop bulimia nervosa.

One Sample from Mattos, P. et al (2004), found that 10.4% of participants with ADHD experienced an ED, most commonly binge eating disorder [3]

 

WHY? 

“One theory is that there is a neurological basis for both ADHD and binge/pure EDs. Researchers believe that individuals with either/both disorders have a “lack of dopamine-based natural reward,” leading to impulsive behaviors such as hyperactivity and/or binge eating “[1].

How to raise dopamine?

  • Avoid Alcohol
  • Healthy Diet
  • Limit highly processed foods
  • Exercise regularly
  • Get some Sunshine
  • Sleep 8-9 hours
  • Fun activities
  • Meditate or practice yoga

 

All foods fit but be mindful of your choices! Healthy food = a healthy body! For some mindful eating tips check out NWW Coach and Dietitian Sydney’s fantastic blog on Gentle Nutrition!

In good health, faith, and fitness

Sydney Mink, MS, RDN, LD

Sydney earned her MS from Illinois State University! She is passionate about sports nutrition and fueling adequately to perform at an elite level. Sydney was a First-team All-American athlete who competed at the Olympic Trials in the Discus throw. She is passionate about building muscle mass and fueling to have optimum energy, reduced injuries, and a positive relationship with food. Sydney uses an intuitive eating approach to empower individuals to understand one’s bodies for sustainable eating habits that can optimize athletic performance and improve day-to-day functioning. She played basketball, volleyball, softball, golf, and soccer and competed in track throughout her life. Sydney has experience coaching Division 1 track and field throwers. Sydney was recently married and moved near Iowa City, Iowa. She enjoys playing with her dogs, trying new restaurants, and traveling with her husband. She enjoys disputing myths about diet culture and aims to help clients find a positive relationship with food by following the gentle nutrition concept of intuitive eating.

To book a discovery call with Sydney to discuss your goals click the Booking Link Here!

_________________________________________________

[1] Bleck, J et al. (2015). Underlying mechanisms and trajectory of comorbid ADHD and eating disorders: proposing an innovative systems framework for informing research. International Journal of Mental Health and Addiction, 14: 449-458.

[2] Biederman, J., et al. (2010). Adult psychiatric outcomes of girls with attention deficit/hyperactivity disorder: 11-year follow-up in a longitudinal case-control study. American Journal of Psychiatry, 409-417.

[3] Mattos, P. et al (2004). Comorbid eating disorders in a brazilian attention deficit/hyperactivity adult clinical sample. Revista Brasileira de Psiquiatria, 248-250.

 

 

Fueling the XC/Track and Field Student Athlete

fitness, Health, running, Sports Nutrition, Sports Nutrition, supplements, teen athlete

 

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

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

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

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

 

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

 

 

 

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

 

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

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

Why focus on nutrient quality?

👟Protein for muscle maintenance, growth & repair

👟Hydration and minerals for muscle contraction & cardiac function

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

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

👉375-525g carbs

👉120-150g protein

👉60-80g fat

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

 

 

Nutrient quality and why it matters

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

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

Practical application:

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

 

In good health, faith, and fitness

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

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

 

 

 

Resources
1. Thomas D.T., Erdman K.A., Burke L.M. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J. Acad. Nutr. Diet. 2016;116:501–528. doi: 10.1016/j.jand.2015.12.006.
2 Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), 1289. https://doi.org/10.3390/nu11061289
3.Kloby Nielsen, L. L., Tandrup Lambert, M. N., & Jeppesen, P. B. (2020). The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 12(5), 1483. https://doi.org/10.3390/nu12051483

Raw Versus Pasterized Milk

Health, Sports Nutrition, Weight loss

Milk contains essential nutrients such as protein, carbohydrates, fat, water, B-vitamins, Calcium, Vitamin A, Vitamin D, and phosphorus. Milk is consider one of the most nutritious drinks in the world and is know for reducing risk of osteoporosis. “The majority of cross-sectional and prospective studies indicate a beneficial relationship between the consumption of milk and/or calcium and body weight and body composition in children and adolescents  (Spence, Cifelli, miller, 2011).” Better body composition is ideal for athletes looking to get stronger.

“Raw milk from a cow must be pasteurized to be safe. Pasteurization destroys all disease-producing organisms that may be present, making milk safe to drink.” From the USDA Website

Raw 🆚 Pasteurized Milk have No Significant Difference in:
✅Nutrients
✅Minerals
✅Fats
✅Allergens
✅Lactose Intolerance

Raw Milk Does have Increased:
🚫Disease Producing Organisms

Fact and Myth

Myth: Pasteurized milk has less nutrients.

Fact: There are no significant difference in vitamins, carbs, minerals, or fats (Bezie, 2019). “The fat, fat-soluble vitamins, carbohydrates and mineral’ of milk are essentially unaffected by heat treatment” (Bezie, 2019).

 

Myth: Pasteurizing milk reduces fatty acids.

Fact: Multiple studies have show no significant difference in reduced fatty acids (Pestana, et al., 2015), (Tunick & Hekken, 2017). 

 

Myth: Raw milk protects against allergies. 

Fact: A National Library of Medicine study found that the two milks had similar allergic reactions (Host & Samuelsson, 1988). 

 

Myth: Raw milk is better for people with lactose intolerance. 

Fact: Raw and pasteurized milk contain similar amounts of lactose. Raw milk also contains the lactase-producing bacteria Lactobacillus which is destroyed during pasteurization (Quigley, et al., 2013). 

All foods fit but be mindful of your choices! Healthy food = a healthy body! For some mindful eating tips check out NWW Coach and Dietitian Sydney’s fantastic blog on Gentle Nutrition!

In good health, faith, and fitness

Sydney Mink, MS, RDN, LD

Sydney earned her MS from Illinois State University! She is passionate about sports nutrition and fueling adequately to perform at an elite level. Sydney was a First-team All-American athlete who competed at the Olympic Trials in the Discus throw. She is passionate about building muscle mass and fueling to have optimum energy, reduced injuries, and a positive relationship with food. Sydney uses an intuitive eating approach to empower individuals to understand one’s bodies for sustainable eating habits that can optimize athletic performance and improve day-to-day functioning. She played basketball, volleyball, softball, golf, and soccer and competed in track throughout her life. Sydney has experience coaching Division 1 track and field throwers. Sydney was recently married and moved near Iowa City, Iowa. She enjoys playing with her dogs, trying new restaurants, and traveling with her husband. She enjoys disputing myths about diet culture and aims to help clients find a positive relationship with food by following the gentle nutrition concept of intuitive eating.

To book a discovery call with Sydney to discuss your goals click the Booking Link Here!

3 Reasons You Crave Sugar and How to Stop

Health, Sports Nutrition, Weight loss

Three reasons why you crave sugar and how to correct it!

  1. You’re starving yourself which includes skipping meals and restricting which = cravings.
  2. Sugar tastes good and so does salt, right? Our brain recognizes the feel-good emotions with sugar and the brain will release serotonin and dopamine. These neurotransmitters make us feel immediately good the second we feel that spike in insulin but then the crash comes after. Then you crave that dopamine response again and again. 
  3. You’re not eating enough critical nutrition which includes a protein that supports satiety and fullness. (Click here to listen to my audio on cravings)

What about hormonal/menstrual cravings? Click here to learn more about how to overcome those and why ladies crave chocolate during their cycle. 1/2 slides shown below.

How to outsmart sweet cravings? Apply these tips immediately!

  • Sleep a minimum of 7 hours nightly! Sleep deprivation = more belly fat? LEARN  MORE
  • Manage stress. You can meditate, belly breathe, take a walk, and call a friend but you need to write down why you are stressed what will help you is not stuffing your face with sugar but doing something constructive like getting to the root cause. 🙂 
  • Do not buy junk you know you struggle to portion and control yourself around. If you buy it you will eat it. No, it’s not for the kids LOL you will eat in. If it is in your cart it will go in your mouth.

 

  • Plan a special treat to share with your family 1x/a week and go out and get it.
    • Like ice cream!  Try my high-protein ice cream! This will also prevent depriving yourself of your favorite sweet treat.
    • Besides, dessert is sometimes food! All foods fit but we have become a society where “treat yourself ” means treats at every meal… #yikes .
    • If folks would eat well 80% of the time and then have the dessert they love 1x/a week or a few times a week via portion control they would actually binge less too! 
      •  Binge eating/then restricting is not healthy and puts you back in a vicious cycle. Give yourself grace but set up your environment for success! Pack the fridge with nutrient-dense foods! Here’s a great list to start.
  • Pack meals + snacks (DO NOT SKIP BREAKFAST)
  • Drink more water. Aim to consume 100 oz daily
  • Eat balanced meals regularly to avoid dips in blood sugar
  • Prioritize protein + produce at meals you will be less prone to eat and crave low-nutrient foods
  • Exercise regularly which includes resistance training and plenty of walking!
  • Have a Greek yogurt + fruit + dark chocolate serving (this will balance blood sugar and offer you some sweetness without the crash because of nutrition!) -see the graphic for illustration on other meals.

All foods fit but be mindful of your choices! Healthy food = a healthy body! For some mindful eating tips check out NWW Coach and Dietitian Sydney’s fantastic blog on Gentle Nutrition!

In good health, faith, and fitness

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

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

 

Are Eggs Good for Us?

Health, Sports Nutrition, Weight loss

You have probably heard someone say, “eggs are bad for you and you should only eat the whites.” This could not be the furthest from the truth and the egg yolk contains the most nutrition!

Plenty of cherry-picked studies you’ve likely seen give eggs the bad rap and have made them one of the most controversial foods to date. As you know I am an evidence-based dietitian so, show me the data supporting egg consumption.

The data:

  • A study published in the American Journal of Clinical Nutrition illustrated that even for those suffering from type-2 diabetes or pre-diabetes, eggs did not influence risk factors for cardiovascular disease.
  • Eggs themselves are high in dietary cholesterol and type 2 diabetics tend to have elevated levels of the ‘bad’ low-density lipoprotein (LDL) cholesterol. That being said, the research that shows consumption of eggs has little effect on the levels of cholesterol in the blood of the people eating them.
  • Eggs are indeed a rich source of nutrition that I outline below according to a 2021 analysis published in Nutrients.

So, you’re saying eggs are good for me? YES!!

Stop listening to charlatans who don’t understand science or physiology….Those that claim eggs are bad are those that wear clown masks and you shouldn’t listen to them. 🙂 Jokes and laughs aside take note of why you should eat eggs.

  1. Eating eggs increases levels of (HDL), also known as the “good” cholesterol. Cholesterol is GOOD for us and protects against CVD by preventing cholesterol buildup in the blood! Griffin B. A. (2016) 
  2. Yolks contain large amounts of lutein and zeaxanthin, antioxidants that help reduce the risk of cataracts and macular degeneration. Vitamin A also supports eye health!
  3. Rich in choline, an essential nutrient needed to produce acetylcholine, a neurotransmitter for memory, mood, muscle control, and other brain /nervous system functions!
  4. Low-cost nutrient powerhouse!! One egg contains 6g of high-quality protein and 5 grams of healthy fats! Protein helps build and maintain muscle along with increasing satiety. Fat is key for hormone health. Do not fear fat.
  5. Rich in vitamins which include vitamins A, B5, B12, D, E, K, and B6, folate, phosphorus, selenium, calcium, and zinc! Zinc helps with wound healing and immune health
  6. Contain omega-3 FAs which help reduce inflammation triggered by stress and exercise. Eggs also reduce triglycerides, a type of lipid fat in the blood. Do not fear eating eggs, they are good for your body, brain, and mood!

 You can safely consume 2-3 eggs daily! Why consume 2-3 eggs daily? 

  1. Protect against CVD and reduce inflammation
  2. Brain Health
  3. Eye Health
  4. Hormone health and satiety
  5. A budget-friendly way to build muscle and improve health!
  6. Rich source of nutrients for overall health and immune function

 

Visual aid folks: DOWNLOAD THE GRAPHICS HERE ON INSTAGRAM TO SHARE WITH A FRIEND!

 

In summary, eggs are not bad for you. What is actually bad for you is bad nutrition advice that is outdated. As a bonus, I had the privilege of being a guest on the Fitness Disrupted Podcast with Tom Holland which you can listen to here from our discussion from a few years ago.

We discussed the cherry-picked studies that give eggs a misunderstood reputation. It’s gold to listen to in the car or while you’re cooking your NWW Sweet Potato Egg Hash :).

 

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

References:

Nicholas R Fuller, Amanda Sainsbury, Ian D Caterson, Gareth Denyer, Mackenzie Fong, James Gerofi, Chloris Leung, Namson S Lau, Kathryn H Williams, Andrzej S Januszewski, Alicia J Jenkins, Tania P Markovic. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase. The American Journal of Clinical Nutrition, 2018; DOI: 10.1093/ajcn/nqy048

 

Papanikolaou, Y., & Fulgoni, V. L., 3rd (2021). Patterns of Egg Consumption Can Help Contribute to Nutrient Recommendations and Are Associated with Diet Quality and Shortfall Nutrient Intakes. Nutrients, 13(11), 4094. https://doi.org/10.3390/nu13114094

6 Holiday Eating Tips for Athletes and Adults!

Health

Every year people fret about the holidays and what they should eat to maintain their weight or simply avoid overindulging.  All fair concerns and I am happy to provide some perspective and tips! Depending upon your culture and what holidays you celebrate we are really only looking at 5-6 days total in a year.

 

I wish people would focus more on what they are eating, how active they are, and prioritizing sleep on the other 360 days of the year.

So, the perspective 6 days of sweets or eating outside of your “healthy routine” out of 365 days is truly only 0.016% which is not significant.

An all-foods fit dietitian…honestly, I say this often..”We need to get back to the basics and control our controllables!”Do yourself a favor and avoid the fad diets and shame game.  Below I provide simple tips for both young athletes and adults to follow this holiday season. 

  • For mindful eating and gentle nutrition tips check out Coach Sydney’s blog here.
  • Tips for staying on track this holiday season click here.
  • Should you overindulge check out my damage control blog.

6 Healthy Holiday Eating Tips for Adults and Athletes!

1.Eat breakfast or a small amount of protein like string cheese or a hard-boiled egg beforehand. Do not go into meals and gatherings on an empty tummy. You will end up overeating and feel guilt and shame. Also, if you have an evening gathering…Do not starve yourself all day. Restricting leads to overeating. 

2. Think you drink! Avoid drinking sugary beverages that contain a lot of calories but not a lot of quality nutrition. Should you choose to indulge in a sugary drink make sure you stick to one serving and hydrate with plenty of water! If of age limit alcohol intake which can also contain a lot of calories and lead to overeating later on.

3. Set your fork down in between bites and talk to those around you. By slowing down your eating you will help your stomach and brain communicate fullness. You should be able to walk away from the table at 75-80% fullness. The food is not going anywhere. You can always eat more food but once you eat it you cannot un-eat it. So be mindful when you eat! Focus on the conversation and less on the food. (you will enjoy your conversations with others more this way). Holidays are about being grateful for the community and conversing with loved ones. Make them your focus and you’ll have greater satisfaction with your holiday experience!

4.Use a smaller plate and add colorful fruits and veggies. You should not look down and only see brown (gravy, turkey, and bread). Your body will appreciate the added fiber and antioxidants around the holidays when people often get sick, and rundown, and being around a variety of people can tax the immune system. The added boost of berries could be a great way to stay healthy!

5. Choose one dessert, not a plateful! If you feel worried about making a healthy choice prepare something you know supports your goals. Another dish to pass is never a bad thing! You are likely not the only one who wants to make healthier choices and feel good!

Want some recipes? Try our Greek yogurt bark bars,  pumpkin trail mix, egg bake, or the NWW protein PB energy bites, protein puppy chow, or, tasty black bean quinoa bowl!

  • You can always munch on fruits & veggies if you’re a snacker and feel the urge. If you feel there won’t be a veggie tray take initiative and bring one. You can also add some hummus and jerky sticks for protein! Protein will help keep you full to avoid snacking and stabilize blood sugar when paired with carbohydrates or desserts!

6. Stay active! Take a walk, bike ride go for a hike, grab the basketball, football, or soccer ball, or plan an activity everyone enjoys. The movement will help with digestion and reduce the risk of feeling lethargic which often leads to guilt and shame.

The holidays do not need to be stressful. Have a plan, pack some protein bars or snacks for travel and stick to one plate! Blessings to you in good health, wellness, and faith,

 

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

What to Eat the Night Before a Game?

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

What should I eat the night before a game?

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

 

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

 

 

 

 

 

 

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

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

 

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

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

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

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

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

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

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

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

Meals to consume the night before game day

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

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

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

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

Image

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

  • Practice foods and meals you want to eat the night before a game a week before to know “it works and feels good for you”.
  • Focus on getting 7-9 hours of sleep and have a small protein + carb snack before bed.
  • You can’t expect to perform are your best if you have not been consistently consuming balanced meals and snacks leading into game day.
  • You’ll have to plan ahead with balanced meals using my plate method. For additional ideas, check out my meal and snack guidance which also explains my “4-2-1” method.
  • In the days leading up to your competition prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.
  • You can’t perform like a beast if you eat like a bird (additional snack ideas!

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

GOOD LUCK and don’t forget to have fun!

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

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

 

 

 

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Service

Iron Deficiency: Fast Facts You Need to Know

Sports Nutrition

Iron Deficiency: Fast Facts You Need to Know

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

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

 

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

 

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

Two forms of dietary iron

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


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

 

 

 

 

Iron recommendations vary between adults and teens

 

What causes iron deficiency

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

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

 

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

 

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

Signs and symptoms of low iron

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

 

 

 

 

Food sources

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

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

 

Guidance on increasing iron as a plant-based athlete

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

 

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

 

  • Eat more beans, lentils, edamame, baked potatoes, and Iron-fortified oatmeal (higher sources of iron).
    • Lima beans
    • Red beans
    • Kidney beans
  • Drink tea or coffee separately from an iron-containing meal or snacks. Caffeine inhibits iron absorption.
  • Additional ways to combine vitamin C-rich foods with beans
    • Drain a can of pineapple cubes and add them to canned baked beans
    • Toss cooked black beans with shredded cabbage in your favorite coleslaw recipe
    • Sauté red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
    • Add any type of cooked beans to a spinach or kale salad with pineapple or fruit

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

    • Blend up leafy greens and fruits rich in vitamin C with your smoothies (you can even add beans – I promise it is a neutral taste)
    • Eat more lean red meat, chicken, seafood, beans, lentils, edamame, baked potatoes, and Iron-fortified oatmeal (higher sources of iron).
  • Sauté red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
  • In a skillet prepare steak, spinach, or collard greens paired with berries (best way to increase iron)

 

 

 

 

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

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

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

 

In good faith, health, and athletic performance,

 

Wendi Irlbeck, MS,RDN,LD,CISSN

 

 

 

 

 

 

 

 

Citations and resources to learn more:

National Health and Nutrition Examination Survey (NHANES) II.

 

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

 

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

 

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

 

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

7 Hydration Tips for Young Athletes and Active Adults

fitness, Sports Nutrition, teen athlete, youth athlete

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

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

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

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

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

 

Symptoms of dehydration:


🚽Your urine helps determine your hydration status. 𝐃𝐫𝐢𝐧𝐤 10-20 𝐨𝐳 𝐮𝐩𝐨𝐧 𝐰𝐚𝐤𝐢𝐧𝐠

💦Most athletes need between 90-120 oz. of fluid per day in addition to sufficient minerals lost through sweat

❌Intense training + under fueling = ⬆️risk of injury, depression, poor performance & muscle loss

❌1-2% loss of BW can result in dehydration post-training = severe health consequences

 

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

 

7 HYDRATION TIPS YOU CAN APPLY NOW!

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

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

 

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

 

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with college and high school sports programs offering custom nutrition presentations, education, and 1/1/group nutrition coaching.  Wendi is a former cross-country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. We provide onsite and virtual services nationwide!

 

You can also follow Wendi on Twitter, Facebook, and Instagram for more nutrition information. Service

Food Freedom Made Simple

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

Food Freedom Made Simple

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

What does “food freedom” mean?

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

Is food freedom important?

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

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

3 steps to achieve food freedom

  • Eliminate 1 thing… diet culture!

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

  • Fuel your body with intent

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

 

  • Get moving!

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

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