𝐖𝐞𝐧𝐝𝐢 𝐈𝐫𝐥𝐛𝐞𝐜𝐤, 𝐌𝐒, 𝐑𝐃𝐍, 𝐋𝐃, 𝐂𝐈𝐒𝐒𝐍

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 before and after training - Second breakfast on game day - Protein + carb + veggie + fruit at each meal - Daily stretching and mobility drills - Studies before scrolling social media or video games Follow along from the @nww_coaching team for more health and performance tips! @fuelingwithmadison @rdsophia_ @brenna_nutrition_coach @devotions_with_wendi @fitness_with_wendi #health #nutrition #explorepage #athlete #fatloss #weightlifting #weighttraining #sport #fit #smoothie #breakfast #football #baseball #hockey #track #run #swim #lacrosse #softball #dallas #explore #exploremore #reels #healthylifestyle #protein #supplements #preworkout #coach #nutritionwithwendi

𝐇𝐞𝐲 𝐒𝐭𝐮𝐝𝐞𝐧𝐭 𝐀𝐭𝐡𝐥𝐞𝐭𝐞𝐬, 𝐡𝐨𝐰 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐫𝐞𝐩𝐨𝐫𝐭 𝐜𝐚𝐫𝐝 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐭𝐡𝐞𝐬𝐞 𝐝𝐚𝐲𝐬? 🧠You are a student first and an athlete second.🏆For example, remember your GPA matters more than your: -K's -BP -RBIs -ERA -Sacks -TDs -Rebounds -Assists -Blocks -Goals -Hitting % -Pts scored per game Do simple better. Prioritize studying before social media. How would you score yourself at this very moment? I often ask our athletes and teams this when I meet with them during our team talks. 𝐌𝐲 𝐭𝐞𝐚𝐦 𝐚𝐧𝐝 𝐈 𝐰𝐨𝐮𝐥𝐝 𝐥𝐨𝐯𝐞 𝐭𝐨 𝐡𝐞𝐚𝐫 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐟𝐢𝐧𝐝 𝐦𝐨𝐬𝐭 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐢𝐧𝐠 𝐚𝐧𝐝 𝐚𝐥𝐬𝐨 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐝𝐨𝐢𝐧𝐠 𝐰𝐞𝐥𝐥! 𝐂𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰 𝐚𝐧𝐝 𝐰𝐞 𝐰𝐢𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐨𝐯𝐞𝐫 𝐚 𝐅𝐑𝐄𝐄 𝟐𝟒-𝐡𝐨𝐮𝐫 𝐟𝐮𝐞𝐥𝐢𝐧𝐠 𝐩𝐥𝐚𝐧!👇 #Football #highschool #weightgain #sports #gameday #sportsnutrition #health #athletics #dallastexas #highschoolfootball #protein #healthy #gameday #gym #muscle #weightgain #sports #athlete #gameday #preworkout #supplements #nutrition #nutritionwithwendi #highschoolsports #athletics #explorepage #exploremore #fitness #footballplayer

Simple, nutrient-dense, and convenient snacks for busy student athletes! If you're not putting the right fuel in your body at the right time in the right amounts don't expect to get bigger, faster, or stronger! Muscle, bone, and brain requires premium fuel. Do you want to be strong, fast and healthy or weak, slow and sluggish? 🤝Join the NWW membership today! https://nutritionwithwendi.com/membership/ #Football #highschool #weightgain #sports #gameday #sportsnutrition #health #athletics #dallastexas #highschoolfootball #protein #healthy #gameday #gym #muscle #weightgain #sports #athlete #gameday #preworkout #supplements #nutrition #nutritionwithwendi #highschoolsports #athletics #explorepage #exploremore #fitness #footballplayer

💪Post-workout and sauna tip Tuesday 💪 Always stick to a routine! Here's my weekly routine 👇 ✨Training✨ -I lift weights for 45-min Monday, Wednesday, Friday and Saturday. -Tuesday and Thursday I do 30-min zone 2 cardio. Sometimes I'll run 3-5 miles a few days a week for mental health. -I always hit minimum of 14,000 or > steps daily. Movement is medicine! ✨Nutrition✨ -I follow a high-protein style of eating with an emphasis on fruits and veggies at each meal. -I aim for 30g of protein at meals and 10-15g of protein at snacks. -My breakfast most days consists of eggs, spinach, sweet potatoes or steak, eggs and broccoli -My staple proteins are steak, eggs, chicken, beef, turkey, sardines, chickpeas, @egglifefoods wraps and @oikos Greek yogurt. -I love sourdough avocado or peanut butter toast. I use @nutsnmore spreads! ***Use code 143NWW to save 15% on any of their yummy powders or nut butters! -My post-workout go-to is Greek yogurt + berries + @live.momentous creatine or sweet potatoes and chicken -150 oz of H20 daily ✨Supplements✨ -Momentous sleep pack -Fish oil -Vitamin D3 -Magnesium -Protein powder and creatine monohydrate ***Use code Wendi to save 15% on any @live.momentous supplements! ✨Sleep/recovery/prayer✨ -I sleep 8-9 hours most nights, going to bed around 9-10 pm and waking up by 5-6 am. -Start and end the day with time with Jesus reading scripture or just chatting with Him, -Prioritize scripture before screens each day and night! -Yoga 1x/week -4 (20-min) Sauna sessions This works for me to stay healthy, strong, and productive. What works for you? 👇 #whatieatinaday #dallastexas #health #Nutrition #wellness #fit #fitness #athlete #nutritionist #dallas #weightgain #weightlossjourney #mom #womenshealth #workout #protein #explore #exploremore #lifetime #sport #joy #love #peace #dallas #texas

Here's how the @nutrition_with_wendi can help you as a busy student athlete, family, coach, team , workday warrior or professional athlete! • 8 week athlete masterclass • 1:1 coaching • NWW membership • Sports nutrition education presentations Get in touch today for a free discovery call! @brenna_nutrition_coach @fuelingwithmadison @rdsophia_ @nutrition_with_wendi #basketball #sports #health #basektball #baseball #track #xc #soccer #hockey #dietitian #sportsnutrition #preworout #hydrate #water #snack #explore #exploremore #blackfriday #nutritiontips #weightgain #supplements #highschoolsports #dietplan #nutritionplan #healthy #fit #momofboys #dallas #texashighschoolfootball

I have had the pre-workout/energy drink conversation with multiple hockey, soccer, and baseball families lately ...so let me be clear here. 🚨High school & college athletes listen up🚨 If you need a pre-workout for “energy” you likely aren’t: ❌Eating enough quality carb or protein ❌Hydrating or drinking sufficient fluid ❌Getting your 7-9 hours of sleep ❌Eating enough overall calories to support training & recovery demands Consuming the level of caffeine ( 120-300 mg +) in pre-workouts, energy drinks like: ✖️Celsius ✖️Bang ✖️C4 ✖️Red bull ✖️Prime On a regular basis is extremely harmful to your health. Too much caffeine (> 200+ mg ) in one dose or in a short period of time can lead to: ❌Heart palpations ❌Anxiety & mood disorders ❌Poor appetite = inability to consume enough kcal ❌Depression & poor sleep (caffeine has a 6 hour half life and it will still be in your system at bed time if you consume in the afternoon/evening) Pre-workouts/caffeine can’t replace the fundamentals. Back to the basics with real food. @brenna_nutrition_coach @rdsophia_ @fuelingwithmadison @nww_coaching #sports #nutrition #fit #fitnessmotivation #preworkout #football #baseball #basketball #weightloss #weightgain #highschoolsports #supplements #diet #exercise #football #strength #exploremore #protein #breakfast #fuelyourbody #soccer #strengthcoach #weightroom #hockey #dallastx #nutritiontips #athletics #lacrosse

Meet @bella_coscetti !! She's one of our amazing @nutrition_with_wendi ambassador athletes. Bella is a @texastfxc athlete! Details of the program 👇 Sports nutrition 101: Taking student athletes from good to GREAT in 8 weeks‼️ This is for health educators, strength coaches, coaches, parents, and student athletes! Topics Covered: -Nutrition 101: Building a performance plate -Hydration & recovery strategies -Weight management: Gain, loss, and maintenance -Recovery, injury prevention, and muscle cramping -solutions -Eating for muscle and strength gain -Nutrient timing for games, tournaments, and practices -Sport-specific menus: Pre-season, in-season, post-season -Pre-game nutrition menus for booster clubs/fueling stations -Sleep and injury rehab education Get on the list for early bird pricing HERE before pricing increases and seats become unavailable‼️ link here https://nww-membership.systeme.io/sports-nutrition-masterclass-101 @nutrition_with_wendi @fuelingwithmadison @brenna_nutrition_coach @rdsophia_ #health #fit #athlete #gym #soccer #baseball #football #basketball #lacrosse #tennis #nutrition #nutritionforrunners #swim #run #bike #wellness #mom #dad #baseballlife #weightgain #sports #studentathlete #musclegain #runner #runnergirl

Good morning, Instagram "Scripture before Screens" Spend the first hour of your day off your phone, electronics, computers, and tv if you can. Fill up on God's Word before the world fills you up with its chaos. How you spend the first hour of your day set the tone for the entire day. Some healthy recommendations to start the day: -Wake up with gratitude -Journal -Hydrate -Love on your family members -Power up with 20-30g of protein within 20-30 min of waking -Exercise, pray, meditate, do yoga, walk and calm your mind Maybe you can't do this daily but you can start with 15-30 min. The average screen time is > 5 hours per day. You'll feel better if you have a better morning routine! A little prayer for us today 👇 "Thank you for another day at life, Jesus! We know you didn't wake us up by accident. We know you have a beautiful plan and purpose for our lives and we are so grateful. The more we focus on YOU and the blessings the less we worry about our burdens. It is in your Son's name we pray. Amen!" Have a blessed Monday all! ☕️ #Goodmorning #nutrition #nutritionwithwendi #health #fit #fitnessmotivation #monday #goodvibes #blessed #grateful #journal #entrepreneur #coach #breakfast #coffee #mondaymood #nutritionist #explore #smallbusiness #merrychristmas #blessed #christian #joy #encouragement

Don’t claim you want to be great, set PRs this season, and be a starter yet have a work ethic consistent with rec league. To achieve what you want you must be willing to do the work and put in the reps others won't. You'll outcompete anyone who isn't conditioned and disciplined . It's simple way to earn that spot! Some extra tough love from me this morning.. there’s a lot of hard working athletes out there hungry to get better and will easily outperform those who slept in, stayed up late, skipped breakfast, and cared more about social media than they do playing time. You reap what you sow. If you want to be a first string starter your habits should reflect that. Control your controllables. 🎤 🫳 #health #explorepage #gym #fit #nashville #sports #baseball #season #football #basketball #trainlikeapro #pro #studentathlete #weightgain #fuel #fuelyourbody #coach #motivation #goodmorning #sportsdietitian #exercise

📞 It’s bananas how many times I’m asked daily about creatine. 🍌 𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐌𝐨𝐧𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞 -Promotes lean body mass and cognitive function -Improves exercise performance -Improves cognitive function -Reduces dehydration / cramping -Promotes muscle recovery after training "Wendi, is creatine safe for kids?" -Yes, creatine is safe for children and older adults. Creatine is beneficial for any person at any age. Read the blog 👇 𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐜𝐨𝐦𝐛𝐢𝐧𝐞𝐝 𝐰𝐢𝐭𝐡 𝐜𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞 𝐛𝐨𝐨𝐬𝐭𝐬 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐢𝐧 𝐦𝐮𝐬𝐜𝐥𝐞𝐬 𝐛𝐲 𝐚𝐬 𝐦𝐮𝐜𝐡 𝐚𝐬 𝟔𝟎% 𝐜𝐨𝐦𝐩𝐚𝐫𝐞𝐝 𝐭𝐨 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐚𝐥𝐨𝐧𝐞 according to a 2017 study published in the Journal of Biology of Sport! 🔗Consume carbs with protein + 5-7 g of a third party tested creatine monohydrate with 16-24 oz of fluid post-workout or on a rest day at a regular meal! 𝐖𝐞 𝐫𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝 𝐨𝐮𝐫 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 𝐚𝐧𝐝 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 𝐦𝐢𝐱 𝐭𝐡𝐞𝐢𝐫 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐞 𝐢𝐧𝐭𝐨 𝐥𝐢𝐪𝐮𝐢𝐝𝐬 𝐚𝐧𝐝 𝐬𝐨𝐥𝐢𝐝 𝐜𝐚𝐫𝐛 𝐜𝐡𝐨𝐢𝐜𝐞𝐬 𝐭𝐡𝐚𝐭 𝐬𝐡𝐨𝐮𝐥𝐝 𝐛𝐞 𝐩𝐚𝐢𝐫𝐞𝐝 𝐰𝐢𝐭𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧: 💪Greek yogurt parfait 💪Protein fruit smoothie 💪Chocolate milk + banana 💪Protein overnight oats 💪Protein shake + grapes 💪Cherry, blueberry, or pomegranate juice 🔥Read my two most popular blogs on recovery and creatine for youth athletes ! 🔎https://nutritionwithwendi.com/blog/3-recovery-tips-for-athletes-and-active-adults/ 🔎https://nutritionwithwendi.com/blog/should-youth-athletes-use-creatine/ #Health #fitness #gym #summer #workout #dietitian #studentathlete #sports #football #baseball #soccer #track #protein #carbs #sport #sleep #muscle #musclebuilding #explore #explorepage #supplements #preworkout #weightloss #power #nutrition #nashville #dallas #texas #highschool #creatine

𝐀𝐭𝐡𝐥𝐞𝐭𝐞 𝐌𝐞𝐚𝐥 𝐏𝐥𝐚𝐧:Here is exactly how you would eat, fuel, hydrate, and optimize your health and athletic performance! 👉Training Day 👉Game Day 👉Rest and Recovery Day Note the snacks that can be added in for weight gain, weight loss, or improving overall energy levels with extra quality protein + carb options! @brenna_nutrition_coach @rdsophia_ @fuelingwithmadison @nww_coaching #sports #nutrition #fit #fitnessmotivation #preworkout #football #baseball #basketball #weightloss #weightgain #highschoolsports #supplements #diet #exercise #football #strength #exploremore #protein #breakfast #fuelyourbody #soccer #strengthcoach #weightroom #hockey #dallastx #nutritiontips #athletics #lacrosse

What would you add? 👇 Follow along from the @nww_coaching team for more health and performance tips! @fuelingwithmadison @rdsophia_ @brenna_nutrition_coach @devotions_with_wendi @fitness_with_wendi #health #nutrition #explorepage #athlete #fatloss #weightlifting #weighttraining #sport #fit #smoothie #breakfast #football #baseball #hockey #track #run #swim #lacrosse #softball #dallas #explore #exploremore #reels #healthylifestyle #protein #supplements #preworkout #coach #nutritionwithwendi