Wendi A. Irlbeck MS, RDN, LD, CISSN
@Wendi_Irlbeck • 55,146 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, CISSN57,303 views • 3 months ago
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, CISSN90,099 views • 1 year ago
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 views • 3 years ago
This may be controversial, but I’ve prayed about this, and I wanted to share this because I firmly believe that leadership and wise counsel matter for America 🇺🇸 . Life isn’t a game. There’s real spiritual warfare going on around us and I want people to wake up. The Bible tells us we should seek wise counsel, and this is a direct illustration of how important it is to have wise counsel around us. We are seeing a lack of guidance and understanding of Jesus Christ. Paula White is leading President Trump astray. We never stop praying or worshiping Jesus. Donald Trump’s ways are in direct conflict with what Jesus taught. Many hard-working Americans helped elect him he is supposed to serve the people, not the other way around. Jesus is not a political prop. “Where no counsel is, the people fall: but in the multitude of counsellors there is safety.” -Proverbs 11:14 We cannot save ourselves. “For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.” -Ephesians 2:8-9 The salvation of Jesus Christ is not comparable to any man. His death and resurrection are not tools for us to win earthly battles. Jesus died on the cross so we can spend eternity with Him. "For God so loved the world that He gave His only Son, that whoever believes in Him should not perish but have eternal life.” -John 3:16 -John 18:36 "My kingdom is not of this world.” “Therefore be ye also ready: for in such an hour as ye think not the Son of man cometh.” -Matthew 24:44 “Then Peter said unto them, Repent, and be baptized every one of you in the name of Jesus Christ for the remission of sins, and ye shall receive the gift of the Holy Ghost.” -Acts 2:38 Let us keep our eyes fixed on Christ alone. Read your Bible. Remain in prayer. Exercise discernment and share the gospel! 🙏
Wendi A. Irlbeck MS, RDN, LD, CISSN17,663 views • 3 months ago
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, CISSN35,995 views • 8 months ago
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 views • 9 months ago
Creatine does NOT cause cramping and it is NOT bad for your kidneys‼️
Wendi A. Irlbeck MS, RDN, LD, CISSN11,236 views • 2 months ago
🚨 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 views • 2 years ago
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, CISSN35,721 views • 1 year ago
-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, CISSN24,582 views • 11 months ago
✔️You need fuel going into your training sessions or early practices. If you’re not willing to wake up early or have a crack of dawn training session I have a tip for you!! ✔️Another way to prevent low energy for those early sessions is pre-sleep protein + carbs!! I’ve addressed this with a lot of our soccer, baseball, and basketball athletes lately. ⭐️Be sure to grab some protein + carbs after training to refuel and repair 💪
Wendi A. Irlbeck MS, RDN, LD, CISSN50,303 views • 2 years ago
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, CISSN40,601 views • 1 year ago
-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 views • 1 year ago
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, CISSN30,350 views • 2 years ago
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, CISSN22,146 views • 1 year ago
⚠️Key indicators you’re not eating enough of the right foods: ❌Training hard but not seeing any strength gains ❌Low energy during training accompanied by frequent illness or injuries ❌Chronically sore and never feel recovered despite rest days ❌Inability to focus or concentrate ❌Poor sleep quality and few hours asleep ❌Easily bruising, wounds that never heal, dry skin, and thinning hair ❌Headaches and feeling anxious and uneasy ❌Poor appetite, cravings, binge eating, or undesired weight gain/weight loss 🚨Do not ignore these signs and symptoms. The sooner you address your nutritional needs you will have less risk for injuries, illness, and more energy! 👉Take our FREE health assessment today:
Wendi A. Irlbeck MS, RDN, LD, CISSN27,480 views • 2 years ago