-Creatine is safe. -Creatine will help you lose fat. -Creatine will help you build 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.

What should I eat the day of a game or competition⁉️ Avoid these foods: ❌Fried foods ❌Spicy foods ❌New foods ❌High-fat foods ❌Fast food, candy, chips ❌Alcohol, soda, and high kcal low nutrient foods What to eat on game day: ✅Grilled, baked, broiled ✅Familiar foods you’ve had before ✅Lean protein and quality carbs ✅Antioxidants and anti-inflammatory foods ✅Cherry juice, electrolytes, and water A few sample meals for game day: ✔️Grilled chicken sandwich on a whole-grain pita with veggies, mixed berries fruit cup, and sports drinks. ✔️Lean ground turkey, whole-grain pasta, watermelon slices, 1/2 cup non-fat Greek yogurt + pineapple slices. 🌱For plant-based athletes, grilled tofu, chickpeas, brown rice, tomatoes, mixed greens, a side of grapes, and a light dressing paired with 1-2 whole-grain rolls. 🔗Read more on game day meals:nutritionwithwendi.com/blog/…

If high school or college athlete is training for 20-30+ hours per week they need to be consuming a minimum of 3,500+ kcal per day. How much and when they should eat are awesome questions! We simplify the confusion and customize a plan for you! nutritionwithwendi.com/conta…

If you want your athlete to gain weight they're going to need to eat more kcal, protein, carbs, and drink more fluid. A 6'0 185 lb. 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). ✔️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.

⚾️Baseball athletes who want to get better and bigger this off-season? Simple tweaks you can make to your routine that will improve your energy, power, ability to gain weight with more quality protein and carbs! 🔗Fuel up to avoid stalling out! Learn more on how to fuel the high school baseball athlete HERE: nutritionwithwendi.com/blog/…

Some of my female college XC/TF athlete's favorite snacks to eat 2 hours before training: -Tart cherry juice + English egg muffin -Banana +½ turkey sandwich -Greek yogurt + berries -Applesauce + Rxprotein bar -Protein powdered PB2 oatmeal Remember, focus on carbs + protein "nibble" 2 hours before!

How we help student athletes get ridiculously strong‼️ 🔹2 Breakfasts daily 🔹Rest day 1x/wk 🔹Strength train 3-5x/wk 🔹Sleep 7-9 hours/night 🔹Drink 120 oz H20/day 🔹2 g/kg/bw/protein/day 🔹5 g creatine monohydrate daily 🔹Carbs around training & competition Unsure how to apply these tips in a fueling routine? Unsure how many calories to eat? Struggle with dietary restrictions? Unsure how to correct iron deficiency? Let us help you! Get in touch with a 🍉NWW coach for details on our hybrid student athlete coaching program! 🔗nutritionwithwendi.com/conta…

Soccer athletes that under fuel experience more: ❌Fatigue ❌Sore & heavy legs ❌Low energy and declines in strength ❌Inconsistencies in appetite ❌Injuries, illness, & repeat stress fractures Are you eating enough? FREE assessment to find out! nutritionwithwendi.com/onlin…

Female athletes who compete in multiple sports coupled 🔗with underfueling often have decreased ⬇️bone mineral density (BMD). Poor 🦴BMD puts female athletes at a greater⬆️ risk for stress fractures and future osteoporosis. Female athletes need to ensure they're eating enough: ✔️Calories, carbs, fats & protein ✔️Iron, calcium, and vitamin D No, it is not normal to lose your period for months on end or experience low energy despite getting enough sleep.🚨 – at Nashville, TN