Wendi A. Irlbeck MS, RDN, LD, CISSN
@Wendi_Irlbeck
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✝️Christ follower | Author | Speaker | Sports Dietitian | Entrepreneur | We help athletes and adults perform better| MN native 🇺🇸
Dallas, Texas
Joined November 2011
Non-negotiables for student athletes :. - Breakfast.- 3 to 4 meals per day .- 8 hours of sleep/night .- 100 oz of H20 daily.- Show up early and ready to go.- Avoid fried foods and no soda.- No phone within 45-min of bed.- Only use third party tested supplements.-Carbs + protein.
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Goodnight, X 🌙. I pray you find the rest your body and soul need to finish this week strong. God hears your prayers. He sees your effort, your heart, and your faithfulness. Rest easy tonight in His peace and grace because He is sufficient. “My Presence will go with you, and I.
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RT @Wendi_Irlbeck: Story time. A man at my gym approached me the other day and said, “Hey, I saw your story on the news wow. I had no ide….
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💪200g of protein in 24 hours 🎯. •4 eggs + turkey bacon + Avocado toast = 35g. •Greek yogurt + fruit = 25g. •6 oz chicken breast + quinoa + veggies fruit = 45g. •Whey protein + banana = 30g. •6 oz steak + veggies + potatoes = 40g. •Cottage cheese + cherries = 25g.
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I coached clients in a tobacco and substance cessation & addiction program during my corporate wellness years (2014) before I shifted into my RD work and eventually sports nutrition. Many of those people I coached lost marriages and access to seeing their grandchildren because.
@Wendi_Irlbeck @CollinRugg That's a pretty common misconception. Cigarettes are addictive bc of the maoi inhibitors/other added chemicals. that allow your neurochemicals to reach higher levels. Nicotine itself is not addictive.
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7 key reasons why nicotine is dangerous:. Highly Addictive.❌Just a few uses can start the cycle of addiction. ❌Changes brain chemistry, especially in teens and young adults. Heart and Blood Vessel Strain.❌Increases heart rate and blood pressure. ❌Raises risk for heart.
@Wendi_Irlbeck @CollinRugg Nicotine isn’t dangerous lol 😂.
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RT @Wendi_Irlbeck: Coaches should get comfortable to ask females about their menstrual cycle. To name a few a🚺woman’s cycle influences:.👉….
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Tips to reduce bloating during your menstrual cycle ‼️. Eat less sodium and processed foods.-Avoid chips & candy.-Avoid baked goods & fried foods.-Avoid fast food & soda. Eat more potassium.-Sweet potato.-Avocado.-Leafy greens.-Bananas. Research shows potassium⬇️ sodium levels
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RT @Wendi_Irlbeck: Signs and symptoms of inadequate energy intake include:.🩸Anemia.⬇️Performance.🛌Chronic fatigue.⚖️Undesired weight loss.🤒….
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What a female athlete eats during her cycle matters to maintain iron, energy and decrease inflammation. 24 hour female athlete fueling plan during menstrual cycle:. Breakfast.•2 whole eggs + 2 egg whites (protein, iron, B12).•Apple + almond butter . Combats fatigue, supports.
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🚬 Nicotine is a highly addictive chemical found primarily in tobacco products (like cigarettes, vapes, and chewing tobacco). Vaping is dangerously addictive for kids. sadly…. Immediate Effects on the Body:. 🧠Brain Stimulation & Addiction:. Triggers the release of dopamine.
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The grass is greener where you water it. If you want to grow, start investing in the areas you tend to avoid the weak spots, the uncomfortable zones. That’s where transformation begins. It’s not easy, but it is simple. It takes what it takes. If you don't know how you need to.
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For the "Wendi can we borrow your resources?" -Yes, you can get a copy of my health and performance playbook or meal and snack guide to help educate your athletes on nutrition and hydration. Game changing resources to help your student athletes!!
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🚀 Unlock Your Peak Performance with 1:1 Sports Nutrition Coaching! . Struggling with energy, recovery, or fueling for game day? We can help!.✅ Maximize power & strength.✅ Recover faster & reduce injury risk.✅ Game-day nutrition strategies.Work with us
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RT @Wendi_Irlbeck: How are you helping your student-athletes get better this summer? If you send them out with a summer training schedule a….
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Avoid muscle cramping on game day 👇 .
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Dehydration as little as 2% can impair athletic performance due to:.❌fatigue.❌headaches.❌muscle cramps. Dehydration can⬇️:.❌balance.❌sprinting.❌reaction time. For optimal hydration and strength drink🥛milk at meals & water💧in between!. Add in extra:.-Sodium.-Magnesium.
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Nutrition for healing from surgery or injury🧵🩼🤕.-Aim for high protein, antioxidant rich foods that support healing and reduced inflammation. -Drink plenty of water to support blood flow and tissue repair. -Consume plenty of omega-3s and zinc rich foods to support wound
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RT @Wendi_Irlbeck: Supplements that help with injury risk reduction as well as injury recovery:.-2,000 IU vitamin D3. -Magnesium & zinc- ai….
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RT @TAMU: Creatine isn’t just for the gym. Texas A&M research shows it benefits muscle, brain health and aging — and its backed by 685 cli….
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Story time. A man at my gym approached me the other day and said, “Hey, I saw your story on the news wow. I had no idea you ran a nonprofit too. And that book of yours… is it actually selling? Like… how do you make money though?”. I laughed a little, not out of offense, but.
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