Sports Nutrition Education with Wendi Irlbeck

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TF/XC athletes NEED ample carbs, protein, and calories to compete at their best. Learn just how much in Wendi's most recent blog post.

Fueling the XC/Track and Field Student Athlete

Why do we crave sugar? What can you do to stop craving sweets? Read on to find out!🤷‍♀️

Raw Versus Pasterized Milk

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

Jesus follower | Motivational Speaker | Fat Loss & muscle gain coaching for adults | Sports Nutrition Simplified for teen & college athletes | Partner with Us👇

Wendi A. Irlbeck MS, RDN, LD, CISSN @wendi_irlbeck ·

21h

Available to use as a source to educate student, athletes, coaches, sports med staff, and also serve as a fantastic resource! The most updated resources of pre-workout, post-workout, weight gain, creatine supplementation, sample meals, and MORE. Click 👇https://nutritionwithwendi.com/downloads-and-merchandise/

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💊Supplements won't offer you the same nutrition

Sample student-athlete day ⏰Eat breakfast ⏰Pa

Sample student-athlete day
⏰Eat breakfast

⏰Pack meals + snacks the night before

⏰Eat a pre-workout meal 2 hours prior

⏰Eat every 2-3 hrs + 20 oz H20 every 1-2 hrs

⏰Go to bed & wake up at the same time daily

If you remember to grab your📲 you can remember to grab ⛽️! Share this with someone who needs to hear these tips!!

#health #athlete #diet #fatloss #fitness #workout #nutrition #creatine #supplement #workouttips #breakfast #lunch #dinner #snacks #baseabll #softball #athlete #collegesports #highschoolsports #softball #volleyball #soccer #protein #mealprep #nutritionwithwendi #nashville #weightgain #sportsnutrition

Spinach chips are a tasty, simple, and convenient

Spinach chips are a tasty, simple, and convenient way to curb that salty craving should it hit.

Trust me on this one! 😉 Even our young athletes enjoy these chips 🙌.

Instructions:
✨Cover baking sheets with parchment paper. This makes cleanup easy! Depending on how big your spinach leaves are you will need 2-3 baking sheets .

✨Add spinach to a large bowl and add extra virgin olive oil on top + salt 🧂 or your seasoning of choice . I personally love @everything_but_the_bagel seasoning as it has some sodium added!😉

✨Using your hands OR TONGS, massage the spinach to make sure each leaf is coated in EVOO + 🌿 seasoning.

✨In a single layer, place spinach on baking sheets bake for 8-10 minutes, or until crispy.

✨They will burn quick so make sure to keep an eye on them. Depending on the size of your spinach, you might need more time.

✨Do increments of 1 minute until they are crispy.

✨Serve in a bowl and happy snacking! I hope you enjoy these baked spinach chips!

Have a healthy, safe, and blessed weekend @nutrition_with_wendi family!!

-Coach Wendi

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#mealprep #veggies #vegan #plantbased #athlete #snack #salty #health #nationalnutritionmonth #rd #diet #kitchen #fiber #healthyfood #sportsnutrition #snacking #snacktime #snack #diet #fitness #nutritioncoach #eatyourgreens #eattherainbow #cook #healthandwellness

A rice cake + peanut butter is NOT A PROPER MEAL f

A rice cake + peanut butter is NOT A PROPER MEAL for a young female athlete.

❌Inadequate fuel leads to fatigue, sluggishness, decreased athletic performance, and ineffective workouts. If this is your daughter please reach out so we can help.

📩Info@nutritionwithwendi.com

#athlete #athletelife #athletetraining #sports #sportsmedicine #nutrition #nutritionist #nutritionplan #nutritiontips #nutritionfacts #baseball #baseballmom #baseballlove #baseballlife #soccer #soccerlife #soccergame #preworkout #preworkoutfuel #diet #dietplan #diettips #dietfood #femaleathlete #women #WomensHealth #womensupportingwomen #womenempoweringwomen #sportsnutrition #sportsnutritionist

🧠Concussions occur in all sports with the > inc

🧠Concussions occur in all sports with the > incidence:
💥Rugby
💥Soccer
💥Basketball
💥Ice hockey
💥American football

Largest number of sports related TBIs🤕occurred during bicycling, football & basketball.

Nutrition + creatine supplementation may⬇️severity of TBI/concussion. Swipe to see which foods can HELP!

#CREATINE #HEALTH #CONCUSSION #DIET #DIETITIAN #BASEBALL #FOOTBALL #BASKETBALL #CONCUSSIONAWARENESS #SPORTS #athletictraining #nutritionist #healthyfats #brainhealth #sports #injury #injuryprevention #workout #weightroom #coach #strengthcoach #TBI #braininjury

🗣️Friendly reminder .. pre-workouts loaded wi

🗣️Friendly reminder .. pre-workouts loaded with caffeine aren’t suitable for college, high school or middle school athletes..

🤜We get our energy🔌from FOOD in the form of calories from fats, carbs, and protein.

🤜2 hours before 🏋️‍♀️?? Go with Greek yogurt + berries , a 💤 nap, some water as a better choice 😉

🤜Using a pre-workout for “energy” is like rearranging furniture on a sinking ship 🚢 as I say…

🤜Be sure to check out my blogs, 4-2-1 TM fueling strategy, tip sheet, and videos on what to eat for energy before, during, and after training!!
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#food #strategy #water #school #athlete #sports #health #caffeine #dietitian #teenagers #collegeathlete #preworkout #supplement #nutrition #sportsnutrition #diet #healthylifestyle #gym #fitness #baseball #basketball #football #soccer #caffeine #sleep #brainhealth #highschool #nutritioncoach

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Nutrition with Wendi

9 hours ago

💊Supplements won't offer you the same nutrition benefits that whole foods do!

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💰Not only is eating real food healthier it's also more beneficial for your gut health and wallet!

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Buy items in bulk and pick out the store brand to save money!

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💪Eggs

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💪Steak

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💪Milk

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💪Tuna & chicken packets

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💪String cheese, Greek yogurt or cottage cheese

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#grocery #athlete #dietitian #health #fitness #collegeathlete #highschool #sportsnutrition #fitness #fatloss #nashville #dieting #sportsperformance #weightlifting #exercise #protein #carbs #caffeine #hydrate #speed #power #weightloss #weightgain #walmart #money #budgeting #millionaire #grocery ... See MoreSee Less

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