NWW_Coaching

📅 MARK YOUR CALENDARS! Every Thursday night at 5 PM CST we’re going LIVE on Instagram for a Q&A with the NWW sports nutrition coaches 🎙️⚡️ Got questions? Bring them. Need answers? We’ve got you covered. 📸@nww_coaching

Fueling the Elite Student-Athlete A 12-Week Nutrition System for Coaches, Parents, and Athletes Created for: ✅High school and college athletes ✅Parents seeking trustworthy fueling guidance ✅Coaches needing ready-to-use performance tools ✅Anyone wanting clear, evidence-based strategies for performance, recovery, and long-term health This is not a library of random PDFs or disconnected lectures. It’s a structured, guided system built to be followed in order. Week by week, it removes the confusion around fueling athletes so they can train harder, recover faster, and perform consistently without extremes, restriction, or guesswork. Inside the 12 weeks, you’ll learn: -How to fuel properly for training, competition, and recovery -How to avoid underfueling without overcomplicating food -How to support growth, performance, and long-term health -How to build habits that actually stick during busy seasons -Everything builds on the previous week. No skipping ahead. No overwhelm. Just clear direction. 🔗Get started today! nutritionwithwendi.com/membership/

How to get ridiculously strong: 🔹Rest day 1x/wk 🔹Drink 120 oz H20 daily 🔹Avoid alcohol and soda 🔹Sleep 7-11 hours per night 🔹Eat 2 g/kg/bw/protein/day 🔹High protein breakfast daily 🔹Strength train min 3-5x/week 🔹5-7 g of creatine monohydrate daily 🔹Carbs around training & competition

Fuel up with some carbs and protein pre-workout! Also don't neglect those carbs post-training!! Delaying post-exercise carbohydrate intake impairs next-day exercise capacity. ⏰Delayed carbs = delayed ⬇️ performance Always refuel, repair and rehydrate post training with carbs + protein + creatine. 3:1 Carb to protein ratio: chocolate 🥛+🍌

✅ Protein is JUST as important for female athletes as it is for males. In fact, female athletes often face unique challenges (like under-fueling, iron loss, and hormonal fluctuations) that make adequate protein even more critical for: 💪 Muscle recovery and repair ⚽ Performance and strength gains 🧠 Mental focus and energy 🔄 Hormonal balance and metabolism 🩸 Bone health (especially with estrogen playing a role in calcium metabolism) If you're a 5'10 165 lb. female athlete that trains 6x/week in season to maintain your weight and strength you're going to need a minimum of : ⚡350-400 g carbs ⚡️140-160 g protein ⚡️60-70 g fat ⚡> 2,500 kcal How you build your meals and snacks to support these energy needs must be done by a registered dietitian or sports nutritionist. nutritionwithwendi.com/membership/

Church was PACKED this morning! 🙏 So good to see so many new faces and people eager to grow closer to God and be disciples of Christ. A new year brings fresh hunger for faith, for health, for real change. You’ll see it in church and in the gym. Be welcoming. Be kind. Be intentional. Introduce yourself. Ask if they need help. Invite them in instead of sizing them up. Remember, you were once new too. New in your faith. New in your fitness journey. Still learning, still growing. Jesus never discouraged beginners. He loved them, walked with them, and discipled them. Let’s do the same. 🤍 “Therefore go and make disciples…” -Matthew 28:19 “Therefore encourage one another and build one another up.” -Thessalonians 5:11

SPORTS PERFORMANCE IN♂️BOYS🆚GIRLS♀️ Here's what the science says 🧵 1. Puberty-Driven Differences -Boys see explosive increases in size, strength, and power around 14–16 years old. -Girls mature earlier, and peak performance potential may appear younger, then level off without structured training.

Athlete, “I’m tired all the time. How can I get more energy.” Me, “You can put your phone away by at least 930 pm and get to sleep by 10 pm so when your alarm goes off at 6 am for training you’re rested.” Athlete, “I can’t I have school work.” Me, “Show me your screen time from today? Your average time from the last few days? You’re averaging 5 hours. Why can’t you replace screen time with school work so you can get the sleep you need to gain the energy you don’t have to get stronger like you said you wanted when we set goals?” Athlete, “Well played Miss Wendi.” This applies to adults too. You have time for many things you just don’t make time because you’re too busy getting distracted with your phone. You know I’m right 💪

The absolute best pre-workout 💪! 🍯Honey 🍌Banana 🫐Blueberries 🥄Greek yogurt + creatine Do simple better. 👍

🚨Tell your friends and share this🚨 The best time to workout?? Before you let society shame you into a 5 am workout read this..⬇️ Building healthy habits and discipline are key to success. But claiming "morning workouts" are best predictor of success is not proven. I am a sports dietitian and fitness coach who has been a personal trainer since 2010. 🌶️Here's what my take is based on the data👇 Sufficient sleep has significant effects on body comp and is crucial for muscle growth and fat loss. If you don't get enough sleep don't expect to have a exert enough energy to train your best let alone positively influence testosterone levels. 11 am -6 pm workouts are BEST: -Testosterone to cortisol ratio is highest for muscle growth in the evening. -Peak body temperature occurs in the afternoon, and is associated with increased strength. -Testosterone levels are at peak concentrations in the early morning, but so is cortisol.   -Training with increased testosterone levels is desirable for building mass and exerting energy during lifts. -Able to consume enough protein + carbs + calories + fluid to support training demands and build muscle optimizing adaptations.

Join the fit > 40 system today to lose fat and build 💪 ! nww-membership.systeme.io/fit-over-40-fa…

⚾️Baseball athletes who want to gain strength & muscle: -Two breakfasts -Pack protein and produce for snacks -Drink 100+ oz of fluid daily and avoid soda -Consume 3-4 balanced meals + pre and post-workout fuel -Consume snack before bed -Limit screens and get 7-11 hours of sleep nightly 🔗 Get my baseball fueling guide nutritionwithwendi.com/blog/performan…

🚨Youth Athletes 1.7x MORE likely to be injured with <8 hours of 💤 Insufficient 💤sleep among children & adolescents is🔗with an📈increased risk for: ⚖️Obesity 🤕Sports injuries 📊Type 2 diabetes 😫Poor mental health ❌Poor academic performance 🤬Attention & behavior problems Sleep is low hanging fruit and should be part of your focus as a student athlete to be your healthiest strongest self!

The super athlete supplement guide: 💤Sleep = Magnesium 😩Stress = L-Theanine & B vitamins 🔥Inflammation: Omega-3 FAs & vitamin C 💪Muscle = Whey protein + Creatine monohydrate 🤕Immunity & mental health = Vitamin D3 & zinc 🪲Gut health = Glutamine, Prebiotics and probiotics

Please follow my YouTube page for daily devotionals and the upcoming Wendi Irlbeck Show that will launch in 2026! 🙌youtube.com/shorts/UjQ4i4l… Free newsletter to stay updated on health and performance videos, content, and more! nww-membership.systeme.io/newsletter

Struggling to gain weight? Try this 900 kcal 50g protein breakfast 2-3x/week to gain 5 lbs! Blend together: -Banana -Honey -H20 -Peanut butter -Greek yogurt Pair your smoothie with -3 eggs on sourdough avocado toast Simple. Nutrient dense. Easy to make.

Jesus is coming to save us. Never lose sight of that! He is coming back. This earth is not our home. Matthew 24:30–31 “Then will appear in heaven the sign of the Son of Man… and they will see the Son of Man coming on the clouds of heaven with power and great glory.” John 14:2–3 “In my Father’s house are many rooms… I will come again and will take you to myself, that where I am you may be also.” Acts 1:10–11 “This same Jesus, who has been taken from you into heaven, will come back in the same way you have seen him go into heaven.” 1 Thessalonians 4:16–17 “For the Lord himself will descend from heaven with a cry of command… and so we will always be with the Lord.”

From brokenness to breakthrough… it often begins in just five quiet minutes with Jesus. When we put Christ first, we never have to worry about what comes next! ☕📖 I authored Five Minute Moments to help you prioritize Scripture over screens, grow your faith, and draw closer to Christ without feeling overwhelmed. Whether you’re sipping your morning coffee, waiting in the carpool line, or winding down at night, each devotion meets you where you are and includes: ✨ Scripture-based reflection ✨ Real-life encouragement ✨ A short, heartfelt prayer ✨ Truth to anchor your soul in every season You don’t need more time you just need a moment with Him. Let God meet you in the chaos, the calm, and everything in between. 🤍 👇 Start your breakthrough today: a.co/d/1r13HZs

Here's how you calculate energy needs for an athlete. A simple example. Needs will vary based on training intensity, training duration, body weight, performance goals, and more. 🧵 Protein: 1.6–2.2 g/kg/day • ISSN Position Stand (2017): 1.4–2.0 g/kg for most athletes • Up to 2.2 g/kg for heavy training, caloric deficit, or maximizing lean mass Carbohydrates: 3–7 g/kg/day • ISSN & ACSM: – Moderate training: 3–5 g/kg – Moderate–high endurance: 5–7 g/kg – High-volume endurance: 8–12 g/kg Fats: 1 g/kg/day • ISSN & ACSM: Keep fats at 20–30% of total calories • Typically 0.8–1.2 g/kg/day for most athletes

Athletes and Parents - You should read this. Being healthy all the time is a huge secret to success. @Wendi_Irlbeck know what she is talking about. Follow her guidance. Everything matters!!!

#hydration is a critical part of health and athletic performance. Be sure to take your hydration serious if you're losing key minerals that affect muscle & heart function at a higher rate than others. Critical minerals include: 💧Sodium 💧Calcium 💧Chloride 💧Potassium 💧Magnesium Drink early and drink often! Replace every lb. of BW lost with 16-24 oz of fluid!! I had a great conversation with @MCISDAthletics this evening about hydration and how to prevent dehydration.