Wendi A. Irlbeck MS, RDN, LD, CISSN
@Wendi_Irlbeck • 55,155 subscribers
✝️Disciple | Registered Dietitian & Sports Nutritionist |Entrepreneur | Nonprofit leader | Author | Speaker | Nutrition education & resources👇 | MN native
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What happened at the TLCA San Angelo high school football program is a total disaster. 80 student-athletes forced into continuous, whistle-driven push-ups for 45+ minutes with no water, no rest, and no breaks as punishment for a uniform mix-up the staff caused themselves? Up 20 young athletes hospitalized with rhabdomyolysis, a serious condition involving rapid muscle breakdown that can lead to kidney damage and organ failure. This should never happen at the high school level! Where was the qualified Strength & Conditioning Coach? Where was the Certified Athletic Trainer to monitor distress and enforce safety? Where was the oversight to prevent exercise from being used as reckless punishment? Treating athletes this way is absolutely dangerous. High school kids are still developing they need proper breaks, recovery between training sessions, and hydration to stay safe. Proper training demands evidence-based protocols, not punishment that risks lives. Rhabdomyolysis is a preventable red flag of systemic failure, not toughness. Our young athletes deserve far better. Athlete safety must be non-negotiable.
Wendi A. Irlbeck MS, RDN, LD, CISSN57,262 Aufrufe • vor 1 Monat
If your 16 YO athlete isn’t willing to wake up 15-min earlier to make their own breakfast they really don’t care about getting stronger or improving as an athlete. You can’t earn that D1 scholarship with an attitude consistent with Intramural sports. Seriously, if you have a student athlete under your roof who has a phone, spends > 4 hours/day social media, goes to specialized training, plays multiple sports that you spend thousands of dollars on annually they should absolutely be able to prioritize their nutrition and sleep. Don’t be your kid’s friend, be their parent. Encourage them to pack snacks, build a routine that is centered around supporting the life they want to live. Kids need routine, structure, discipline, and guidance. They will be glad they had a parent who encouraged them to eat well and recover smart. There’s a lot of hard working athletes out there hungry to get better and will easily outperform those who have poor habits. Poor habits like staying up late, on phones for hours a day, skipping meals, drinking energy drinks, eating candy and chips as meals, and flat out showing up to training under-fueled giving 50% effort. If you want your kid to be strong and successful, ask them to put down the phone. Help them plan out their meals and snacks for games and training, get to bed early and pack their water bottle. These are simple and basic things for GOOD health. If you really want to be great you need to do the basics. If you can’t do the basics you really don’t care about being great. No one accidentally shows up to the championship game or succeeds in life by accident. Discipline, structure, and life skills need to be taught early on in life! Too many kids lack the means to succeed. It’s 2025 and it’s time to get these student athletes dialed! 📞
Wendi A. Irlbeck MS, RDN, LD, CISSN90,079 Aufrufe • vor 1 Jahr
It’s actually amazing how many times I’m asked in a day or sent a message about Creatine monohydrate. I’ve been so clear on this for the last 3 years. I’ve outlined the science in blogs, videos, content, and even created you all a ⭐️ FREE creatine guide that you download! Please stop listening to 🤡 who know nothing about nutrition or supplements dictate how you live your life!! I also have ZERO skin in the supplement game. I don’t make money and I don’t have any connections. I just know how beneficial creatine is to anyone who wants to be healthy! It’s safe for teens and if you’re not using it you’re doing your body a disservice. It’s convenient, low-cost and you should be supplementing with it. I’ve done nothing but advocate and educate to help people. That’s my mission! 👇 spread the word 🚨
Wendi A. Irlbeck MS, RDN, LD, CISSN153,892 Aufrufe • vor 2 Jahren
Unpopular 🌶️ take but it's time we call it out and tell the truth! Entitlement is a cancer. So many wonder why we’re losing great coaches, leaders and struggling to find quality ones. No one wants to deal with this level of nonsense. Entitled parents are teaching entitled kids that they can whine, complain, and manipulate their way into what they want. But that’s not how life works. The best players earn their spot that’s how it’s supposed to be. Don’t like where you stand? Work harder or move on. Because in college and especially in the real world you can’t just call the coach or your child’s future employer and demand they get a position, scholarship, or job they didn’t earn. Accountability builds character. Excuses don’t. And it’s sad, because these parents aren’t helping they’re robbing their kids of the opportunity to build confidence and resilience through hard work. When you step in and do it for them, the message you send is: “You’re not good enough on your own.” But the truth is, they’ll never know what they’re capable of if you don’t let them earn it. Thoughts? 💭
Wendi A. Irlbeck MS, RDN, LD, CISSN35,928 Aufrufe • vor 7 Monaten
Reminds me of Tucker Carlson during the All-In Summit in September, where Carlson challenged Mark Cuban with the phrase, "How about you first?". We can all have a big heart for charity work, helping others while simultaneously wanting to preserve and protect America. Desiring law and order doesn't make you heartless.
Wendi A. Irlbeck MS, RDN, LD, CISSN32,585 Aufrufe • vor 7 Monaten
🚨 A must listen weight room fuel tip with your athletes‼️ Using a pre-workout for energy when you’re skipping meals, not hydrating properly, and getting less than 7 hours of sleep per night is like rearranging furniture on a sinking ship!! 🔊Share this message🔊
Wendi A. Irlbeck MS, RDN, LD, CISSN76,015 Aufrufe • vor 2 Jahren
Thank you WFAA for having me on to discuss fueling the busy student athlete! Here's a clip on how to time meals and snacks leading up to games and training. 🍉NWW "4-2-1; Chew- Nibble- Sip" Fueling Strategy™ to optimize athletic performance! 🚀Fuel for the work required. 🥯30-60 g of carbs for every hour of activity! Full clip 🎥
Wendi A. Irlbeck MS, RDN, LD, CISSN35,662 Aufrufe • vor 11 Monaten
-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!
Wendi A. Irlbeck MS, RDN, LD, CISSN24,567 Aufrufe • vor 10 Monaten
What athletes think will make them bigger, faster, stronger, and less injury prone: ❌Pre-workouts ❌Protein bars ❌Energy drinks & powders ❌Expensive equipment & shoes ❌Extra specialized training ❌Fasting/trying random diets celebs or pro athletes cycle What actually makes athletes bigger, faster, stronger and less injury prone: ✔️8-11 hours of sleep ✔️Rest & recovery days ✔️Colorful fruits & veggies ✔️100 oz H20 & minerals ✔️Carbs & protein before & after workouts ✔️Training consistently with proper intensity, duration and progression ✔️High-quality carbs, adequate protein from real food, and healthy fats
Wendi A. Irlbeck MS, RDN, LD, CISSN40,560 Aufrufe • vor 1 Jahr
-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine!
Wendi A. Irlbeck MS, RDN, LD, CISSN20,520 Aufrufe • vor 11 Monaten
But coach I want to gain weight??” Are you: ➕Eating breakfast? ➕Sleeping 7-9 hours? ➕Eating 3 balanced meals + snacks? ➕Hydrating with milk at meals and water in between? ➕Being consistent with protein + calories during the day? Gain 5 lbs in one month with these 5 simple tips 👇
Wendi A. Irlbeck MS, RDN, LD, CISSN30,321 Aufrufe • vor 1 Jahr
If you want to gain weight you are going to need to eat more kcal, protein, carbs, and drink more fluid. A 6’0 185 lb. Male athlete is going to need 6,000+ kcal, 200 g protein, 500 g CHO , 90 g+ of fat daily to gain muscle if they are training > 2 hours per day 7 days a week. (Often little rest days in those that reach out to us). A 5’9 135 lb female athlete is going to need anywhere from 2,500-4,000 kcal! Take one of our volleyball athletes for example who gained 15 lbs working with Wendi on her nutrition each week. Slowly increasing kcal, protein, and carbs! ✔️First track your kcal and know how much you are eating. Then add in another 300-500 kcal daily. Focus on being consistent. ✔️Gaining weight takes time. Too many try to eat too much too quick and either quit or end up gaining fat and not muscle.
Wendi A. Irlbeck MS, RDN, LD, CISSN20,198 Aufrufe • vor 1 Jahr
Elite athletes don’t… ❌ Skip meals..especially breakfast ❌ Gossip about teammates or blame others for their own failures ❌ Stay up late scrolling or partying all summer ❌ Miss training or ignore chances to sharpen their skills ❌ Avoid hard nutrition changes or cling to circles that don’t fuel their growth ❌ Rely on preworkouts and supplements instead of dialing in real nutrition ❌ Make excuses about why they didn’t use summer to become a champion this fall 🎯 Elite athletes do the work—on the field, in the kitchen, and in their mindset. Your nutrition and summer is your secret weapon. Use them both wisely. 💥 What did I miss?
Wendi A. Irlbeck MS, RDN, LD, CISSN13,532 Aufrufe • vor 1 Jahr
Three simple things student athletes can do the night before a game to perform their best! 🔥 1️⃣Make your breakfast the night before + pack snacks 2️⃣Drink water + eat a little bit of protein and carbs before bed 3️⃣Go to bed early! More sleep for better brain and muscle function! Share this with a teammate or athlete who needs to get their routine dialed in the night before a game!🫡📞 💪
Wendi A. Irlbeck MS, RDN, LD, CISSN10,809 Aufrufe • vor 1 Jahr
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