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
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
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
Social•Mar 11, 2026
Train Your Fuel Strategy to Prevent Marathon Cramping
Why I think it’s important to practice fueling well before your marathon. It’s common to get cramping, nausea, or just have a hard time taking down a gel at race pace. Some might taste fine at room temp in the...
By rebuiltpt
Social•Mar 11, 2026
Vitamin D Triggers Autophagy, Improves Diabetes Metabolism
As a medical school professor, I teach students that vitamin D does far more than build bones. This new study shows just how much more. Researchers found that vitamin D supplementation significantly improved glucose tolerance, lowered fasting blood sugar, and reduced...
By Robert Lufkin, MD
Social•Mar 11, 2026
Prescribing Mood-Boosting Probiotics Feels Like Magic
Me, during a patient appointment, going over probiotic strains that are evidence-based for mood/anxiety: "I feel like I'm casting Harry Potter spells right now" 🪄
By The Well-Minded Plate (RDN)
Social•Mar 11, 2026
Low‑Carb/Ketogenic Diets Mostly Preserve VO2max in Athletes
Ketogenic diets for endurance performance in trained athletes 🥑 This new meta-analysis compiled data from 33 studies (409 athletes) to establish the effects of… 1️⃣ Low carbohydrate (≤130 g/day or ≤25% total energy) 2️⃣ Ketogenic diet (<50 g/day or <10% total energy) …on aerobic...
By Tom Coughlin, MSc (Performance Nutritionist)
Social•Mar 11, 2026
Diet and Exercise May Modify CNS Demyelinating Disease
Targeting Lifestyle in CNS Inflammatory Demyelinating Diseases: Insights from Diet and Exercise as Potential Disease Modifiers https://t.co/UyTxyZ85Ez @BrainSci_MDPI https://t.co/xTbie198cv
By David Barzilai, MD PhD
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
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
Social•Mar 10, 2026
Consider Evidence-Backed Supplements for PMDD Symptom Relief
Women with PMDD: Have you wondered about the genuine clinical evidence behind supplements that may help with symptom relief? These are worth a conversation with your medical provider 👇
By The Well-Minded Plate (RDN)
Social•Mar 10, 2026
Four Ways Glucose Monitoring Boosts Athletic Performance
In our blog we discuss four potential applications: https://t.co/i88WCldGot • Preventing hypoglycaemia during exercise • Improving pre competition fuelling strategies • Learning how different foods influence glucose levels • Understanding glucose regulation during sleep and stress
By Asker Jeukendrup, PhD
Social•Mar 10, 2026
Daily Ketone Supplements Boost Brain Power, Lower Glucose
Daily exogenous ketone consumption enhances cognitive function 🧠📈 This new study investigated the effects of 90 g/day (3 x 30g) ketone monoester supplementation in recreational runners Analysed outcomes included… 🏃 Running performance 🧠 Cognitive function 🔥 Metabolism 🩻 Body composition 🩸 Hemodynamics 🎭 Mood Results 📊 Ingesting ketones led to...
By Tom Coughlin, MSc (Performance Nutritionist)
Social•Mar 9, 2026
Sodium: Key to Hydration and Performance – Register Now
Sodium leads the way in controlling osmolality. That is why it sits at the centre of hydration and performance. LAST CHANCE to register: https://t.co/6IKMRNDI7X https://t.co/Khn3sEOM19
By Asker Jeukendrup, PhD
Social•Mar 8, 2026
Low‑Carb, High‑Fat, Keto: Definitions Vary Widely
Is low carb low carb? We talk about high fat diets, low carb diets, keto diets, but these terms can mean different things to different people... https://t.co/5gHPGbc6uK https://t.co/RCwnNzDejQ
By Asker Jeukendrup, PhD