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Wendi Irlbeck, MS, RDN, CISSN

Wendi Irlbeck, MS, RDN, CISSN

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Sports dietitian and author; team sport fueling, recovery, hydration, and safe supplement use.

4-2-1
Social•Mar 12, 2026

4-2-1

🍉NWW “4-2-1; Chew- Nibble- Sip” Fueling Strategy™ to optimize athletic performance: Pick a food from each category on game or training day 👇 4⃣Hrs. out CHEW ✔️25-30g protein ✔️50-75g carbs ✔️20-30 oz fluid 2⃣Hrs.. out NIBBLE ✔️10-15g protein ✔️20-30 g carbs *as needed ✔️10-15 oz fluid + minerals *as needed 1⃣ Hr. out SIP ✔️Small amounts of CHO to fill glycogen & sips of fluid🍇💧 https://t.co/rDF6MOQXMC

By Wendi Irlbeck, MS, RDN, CISSN
Baseball Players’ Top Nutrition Mistakes: Fuel, Timing, Recovery
Social•Mar 11, 2026

Baseball Players’ Top Nutrition Mistakes: Fuel, Timing, Recovery

Nutrition Mistakes Baseball Players Make 1. Not Eating Enough Quality Carbohydrates: Baseball players often under-fuel with carbohydrates, which are the body’s primary energy source during long practices, doubleheaders, and intense training sessions. Without enough quality carbs, players risk fatigue, slower reaction times,...

By Wendi Irlbeck, MS, RDN, CISSN
Post‑Game Protein‑Carb Boost Prevents Muscle Loss
Social•Mar 11, 2026

Post‑Game Protein‑Carb Boost Prevents Muscle Loss

Football athletes place incredible demands on their bodies explosive sprints, hard cuts, collisions, and repeated high-intensity efforts. Yet many high school and college players are underfueling, especially when it comes to calories and quality protein. This can lead to fatigue,...

By Wendi Irlbeck, MS, RDN, CISSN
Live with Integrity and Generosity; Success Follows
Social•Mar 11, 2026

Live with Integrity and Generosity; Success Follows

Work smart. Work hard. Be generous and genuine. Tell the truth. Help others. Add value. Maintain good character and integrity in all circumstances. Give more than you take. Have faith. Trust the process. Do these things and joy, success and blessings...

By Wendi Irlbeck, MS, RDN, CISSN
Pre-Game Power Plate: Fuel,
Social•Mar 10, 2026

Pre-Game Power Plate: Fuel,

This isn’t just a meal… it’s your secret weapon for game day ⚡️🍽️ Why it works : -Sweet potatoes = long-lasting energy from complex carbs + nutrients for recovery and muscle -Salmon & steak = complete protein + iron + omega-3s to...

By Wendi Irlbeck, MS, RDN, CISSN
Creatine Is Safe and Effective for Teen Athletes
Social•Mar 10, 2026

Creatine Is Safe and Effective for Teen Athletes

Creatine is safe, effective and beneficial for teen athletes. I received an email today. "Hey Wendi, I have done some research and creatine is not recommended for anyone under 18.  I have numerous grandkids playing sports and only the 21 yr...

By Wendi Irlbeck, MS, RDN, CISSN
Control What You Can, Surrender the Rest
Social•Mar 10, 2026

Control What You Can, Surrender the Rest

If nothing changes nothing changes. Change what you can and surrender the rest to the Lord. Control your controllables.

By Wendi Irlbeck, MS, RDN, CISSN