GHATS

Organization of the Greater Houston Athletic Training community | Social | Non-Profit | Dedicated to improving the communication | CEUs

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

If you have an infection, are fighting off a cold, or recovering from an injury, your body’s nutrient demands go up, not down. To heal quickly and effectively, focus on the following:

❌ What to Avoid
• Processed sugar
Increases inflammation and impairs white blood cell function
• Alcohol
Weakens immune function and delays bone and tissue healing
• Fasting / low-calorie intake
Slows recovery, increases catabolism, and accelerates muscle loss

✅ What to Do

1️⃣ Prioritize protein (1.6–2.0 g/kg/day)
-Lean beef, chicken, steak, eggs, dairy, turkey, tuna, salmon, and other fish
-Protein provides the building blocks for immune cells, muscle repair, and wound healing
2️⃣ Increase fruits & veggies rich in antioxidants
-Berries, peppers, citrus, leafy greens, cruciferous vegetables
-Helps reduce oxidative stress and supports immune function

3️⃣ Supplement strategically
Zinc • Vitamin D • Collagen
-Important for tissue repair, bone health, and tendon/ligament recovery

4️⃣ Support gut health (especially if on antibiotics)
Kefir 4 oz morning + 4 oz evening
-Greek yogurt with local honey as a snack
Protects the microbiome and improves absorption during recovery

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

If I had to recommend ☝️ one meal the night before a game or training event for max energy this would be the meal:
-Roasted spinach
-Coconut H20
-2 Oz of salmon
-3 Oz of flank steak
-Mashed sweet potatoes
-Mixed fruit cup of cherries, berries and watermelon

🔥 This combo loads your glycogen stores, supports muscle recovery, reduces inflammation, and keeps you hydrated everything your body needs to show up fueled and focused.

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Breakfast eaters have better:
✅ Concentration
✅ Mood + Focus
✅ Nutritional status
✅ Problem-solving ability
✅ Physical performance
✅ Chance of meeting nutritional needs over gaps = deficiencies

👇 Grab and go breakfast ideas👇

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Hey coaches, educators and trainers!

If you’re regularly using my content, I’d love for you to grab a copy of my playbook. It’s a comprehensive resource that goes beyond the posts and would be a great addition to your presentations. Plus, it helps support the YEARS of work I put into creating this material to help you all!

Let me know if you have any questions about my health and performance playbook or the recently published meal and snack guide! Currently on sale!!

https://t.co/Yj9IxOhDu5

[SWATA @SWATAD6]

Big convention news is pouring in! Join us at Wine or Whatever w/ Woodall for a sneak peek 🎼 "We’re planning a key moment you won’t want to miss... 🎹 🍷 #SWATA2025 #ConventionCountdown @ArkAthTrainers @TSATA_Official @GHATSdotORG @NTATS @RGVATA @wtsms_AT

[SWATA @SWATAD6]

See you there! 🎉 Wine, water, or whatever — just bring yourself! Link here⬇️⬇️⬇️: https://t.co/3pUWEf9gx1 @wtsms_AT @GHATSdotORG @RGVATA @ArkAthTrainers @TSATA_Official @NTATS
#WineOrWhatever #CheersAndCheers #StayConnected

[GR SportsMed @GRHSsportsmed]

Congrats to ⁦⁦@justinllanders fellow Bearkat in induction to ⁦@GHATSdotORG⁩ Hall Of Honor

[GR SportsMed @GRHSsportsmed]

Thank you ⁦@GHATSdotORG⁩ for the award Best organization in the state

[GR SportsMed @GRHSsportsmed]

Thank you @GHATSdotORG for the Logan Wood award

[Tiffany Kizziah @tkizzyk]

Thank you @GHATSdotORG for the Award! Congratulations to all of those that were received awards and scholarships today. Great organization! @lcisdathletics @FosterHSNews @LamarCISD

[FHS Sports Medicine @FosterSportsMed]

Congratulations to ATSA’s Isabella and Nicole for receiving @GHATSdotORG scholarships. @lcisdathletics @FosterHSNews @LamarCISD

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Weekend Grocery Haul for Student-Athletes & Busy Sports Families! Fuel performance, save time, and stay ready for the week ahead. Game-day ready starts in the cart!🍉🛒🔥

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Six super simple student athlete meals to make this week to feel and perform your best in the classroom and competition 🔥

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

🏈Teen athletes should be eating some protein and carbs before AND AFTER their workouts and practices.

👇Pre-workout ideas 90-min before:
-Greek yogurt + fruit
-String cheese + fruit

Post-training within 30-min:
-Bagel egg sandwich
-CorePower protein + fruit

[@Tarleton_MSAT @Tarleton_MSAT]

Honoring our athletic training staff, faculty, and students for NATM while saying goodbye to Wisdom Gym. #champions #bleedpurple @TexanSportsMed @SWATAD6 @TSATA_Official @NTATS @GHATSdotORG @AlamoAreaATA @CTATS07

[GHATS @GHATSdotORG]

Link: https://t.co/7eEqiritp1

TONIGHT at 11:59pm IS THE DEADLINE!

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Baseball players:
-Grab protein rich snacks to build muscle, support energy and to optimize strength
-Never leave home without your H20 bottle
-Always have some form of color on on your plate 2-3x/day
-Never skip breakfast and always pack pre-workout protein + carbs
-Sleep 7-9 hours nightly and avoid hanging with the wrong crowd

https://t.co/4bZkVd1TEE

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Protein rich foods to build muscle and strength:
-2 eggs: 12g
-8 oz. Fairlife milk: 13g
-1 c. Chickpeas: 15g
-1 c. Protein oats 15g
-1 c. Tofu: 20g
-3 oz. Veal: 20g
-3 oz. Salmon: 20g
-1/3 c. Sardines: 20g
-3 oz. Tuna: 25g
-3 oz. Beef sirloin: 25g
-6 oz Greek yogurt: 25g
-3 oz. turkey breast: 25g
-1 c. cottage cheese: 25g
-4 oz. pork chop: 27g
-4 oz. Liver: 29g
-4 oz. ground beef: 30g
-4 oz. chicken breast: 30g
-1 scoop whey: 30g
-Core Power Elite: 42g

[GHATS @GHATSdotORG]

Here are more details for our upcoming ANNUAL GHATS STUDENT WORKSHOP! Get excited!🙌✨🥳🙌✨🥳

Flyer courtesy of Goose Creek Memorial HS.

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

How many calories, carbs, protein, and fat does a student athlete need? Here is a cheat sheet for you! 👇