Best In NKY
Joined November 2017
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DixieTrack and XC retweeted
Anyone with a beating pulse should be using creatine. Your grandma or grandpa who wants to stay healthy and strong to fight off age related muscle loss and dementia should be using creatine.
Women who want to lose fat and gain lean mass should use creatine.
Young athletes should be using creatine.
I am very clear about this in my talks, coaching, content, and videos!
xitter.cf/Wendi_Irlbeck/st… – at Nashville, TN
🚨Creatine combined with carbohydrate boosts 🚀the amount of creatine in muscles💪 by as much as 60% compared to creatine alone! 🤯
🔦I educate and coach our clients and athletes to consume ➕carbs ➕protein ➕3-5 creatine + fluid POST-workout🏋️♂️ or on a rest day for maximum 📈absorption.
Cited in my blog, videos, and FREE creatine monohydrate download. Resources👇
🔗Creatine blog:
nutritionwithwendi.com/blog/…
🔗Free creatine download:acrobat.adobe.com/link/track…
🔗Green et al., 1996 pubmed.ncbi.nlm.nih.gov/8944…
Please read and check out the FREE resources but I know I will get several DMs so let me just be clear here...
☑️Yes, creatine is safe for kids *at any age both girls and boys
☑️Yes, you should use creatine every single day
☑️Yes, creatine is beneficial for endurance athletes
❌No, creatine is not a steroid or harmful to your liver or kidneys
❌No, creatine will not make you big or bulky as a female (creatine would help you lose fat and gain muscle if anything)
❌No, creatine does not dehydrate you and in fact if you read the science it does the opposite!
Creatine helps draw water into the cell preventing cramping. It is the lack of water and minerals that folks fail to consume when training in heat or flat out not drinking enough H20 in daily life that leads to cramping and dehydration.
❌Creatine does not cause hair loss or other wild and outlandish claims that lack science.
🚀Read the FREE INFO and share with your athletes, clients, and anyone with a beating pulse who needs to understand one of the MOST widely studied ergogenic and health supplements available.
DixieTrack and XC retweeted
As good as they come!!!
Congratulations to Dixie Heights High School Guidance Counselor Kaitlyn Miller on her Team Kenton Award @DixieHeightsHS
DixieTrack and XC retweeted
Avoid dehydration by drinking 10-16 oz of H20 every 2 hours. If you're a heavy sweater you're also going to need to salt your food and add in an electrolyte supplement. This is often something many fail to understand because hydration is not just "fluid". It is a science. – at Nashville, TN
DixieTrack and XC retweeted
If your son or daughter skips breakfast and their only food is a granola bar at 11 am that is problematic.
❌Anxiety
❌Depression
❌Injury & illness
❌Stress fractures
❌Hormone imbalances
❌Poor academic performance
❌Growth & development
⚠️This requires immediate attention⚠️ – at Brentwood, TN
DixieTrack and XC retweeted
Stress is normal
Anxiety is normal
Worrying is normal
Nobody walks around completely impervious or immune to these 3
I deal with these 3 on a regular basis
Regular exercise, eating right, prioritizing sleep, & self-care allow me to ADAPT and HANDLE these 3 with little trouble
DixieTrack and XC retweeted
💔Young female student-athletes under eating.. LISTEN UP.
Not only will you FAIL to thrive in sports you will have injuries, lose muscle, broken bones, and poor health as an adult.
If you're a parent feeling lost on how to help your daughter contact us nutritionwithwendi.com/high-… – at Nashville, TN
DixieTrack and XC retweeted
Nutella is not food. All foods fit but can we really call this food 🤷♀️? Most dietitians would say. “It’s fine in moderation”... Sadly kids and adults that indulge in this don’t have one serving. This isn’t food.
This is🗑️ that will make you feel like 🗑️ & impair your health.
DixieTrack and XC retweeted
"The best athletes have the ability to turn pressure into an opportunity." -Trevor Moawad
Pressure is a privilege, but only for those who are prepared for it. Embrace the challenge, stay focused, and trust in your preparation. Success will follow.
DixieTrack and XC retweeted
I'm getting so many emails from distance coaches with less-than-ideal situations with the head track coach.
I get it. It's hard.
And...
The best distance programs have a coach that either is the head track coach or has 100 percent say in meet entries/race schedules.
DixieTrack and XC retweeted
"Practices are meant to be competitive. If your practices aren't more competitive than the games themselves, you are doing the wrong thing. You show up and you work." -Kobe Bryant
What comes easy will not last and what lasts will not come easy.
DixieTrack and XC retweeted
Anti-inflammatory interventions/treatments for skeletal muscle injury
No-
NSAIDs
High dose Vitamin C/E supplementation
Yes-
Anthocyanins (dark-colored fruit/cherry juice)
Bromelain (pineapple)
Curcumin (turmeric)
DixieTrack and XC retweeted
The only way to train yourself to be calm in any situation
Is to actually put yourself out there and experience uncomfortable situations
You'll NEVER really know how you'll react unless you experience it firsthand
You can't fake reps you haven't gotten or taken
DixieTrack and XC retweeted
Female athletes who sufficiently⛽️ training, competition, and recovery post-game are able to gain that⚡️edge over their competitors.
More muscle = stronger🦴 making athletes less prone to stress fractures. If you fail to fuel you will fail to gain🌬️👟⚽️🏐🏊♀️💪
Use these tips👇 – at Nashville, TN
DixieTrack and XC retweeted
When kids start eating:
✔️oatmeal + yogurt instead of sugary 🥣 at breakfast they are more focused in class & actually put on muscle by eating more protein
✔️Grilled instead of fried foods they have > energy at practice
✔️More fruits & veggies their skin clears up
Basics..WORK
DixieTrack and XC retweeted
🗣Female athletes this message is for you.
🥗Green smoothies & salads🚫DO NOT provide you enough fuel for daily energy let alone training/competition.
❌Low calorie & low carbs = low energy leading to earlier fatigue, muscle loss, injury risk, and other consequences.
👇👇👇 – at Nashville, TN
DixieTrack and XC retweeted
Attention...PB is a fat source that contains a little protein. Fat takes longer to digest and is NOT ideal post-workout. PBJ not a good post-workout meal.
Post-workout you want fast digesting carbs +protein that will be digest quickly to repair + replenish within 30-min of👟🏋️. – at Nashville, TN
