LHstrong

Lake Highlands Strength & Conditioning

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

Basketball athletes need a lot of protein, carbs, and overall calories to support training, games, tournaments, and to optimize recovery while reducing the risk of injury! See this sample basketball fueling sample to level up your game!
🌟Sleep 7-11 hours + 100 oz of H20 daily

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

👋Hey coach.. “I want to gain weight but, I’m not sure how or where to start?”
🥩🍌🥨🍳🥑 💦 💤

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

🏐𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 𝐭𝐫𝐚𝐢𝐧 𝐦𝐮𝐥𝐭𝐢𝐩𝐥𝐞 𝐭𝐢𝐦𝐞𝐬 𝐩𝐞𝐫 𝐝𝐚𝐲🔥

This requires MORE 𝐤𝐜𝐚𝐥 𝐭𝐨 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐭𝐡𝐞𝐢𝐫 𝐝𝐚𝐢𝐥𝐲 𝐞𝐧𝐞𝐫𝐠𝐲 𝐧𝐞𝐞𝐝𝐬, 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐝𝐞𝐦𝐚𝐧𝐝𝐬, 𝐚𝐧𝐝 𝐭𝐨 𝐨𝐩𝐭𝐢𝐦𝐢𝐳𝐞 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐚𝐝𝐚𝐩𝐭𝐢𝐨𝐧𝐬 while keeping injury risk reduction at the forefront.

✔️Prioritize protein at meals with quality carbs to fuel muscle and brain.

✔️Pre-training & post-training meal along with 2-3 snacks.

✔️Hydration + healthy fats + antioxidants to reduce muscle soreness and exercise induced inflammation.

We help student athletes improve lean mass, strength, speed, power, and optimize their performance with our custom elite coaching programs and nutrition education presentations !

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

10 snack options for student athletes who want to perform well in both academics and athletics💪🧠🤓

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

High-protein snacks between your meals can help you build lean mass.

💪Protein rich snacks can also help you feel fuller for longer, build strength, and maintain all day energy between your main meals.

⚠️𝐰𝐚𝐫𝐧𝐢𝐧𝐠 𝐬𝐢𝐠𝐧𝐬 𝐲𝐨𝐮'𝐫𝐞 𝐧𝐨𝐭 𝐞𝐚𝐭𝐢𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧⚠️
-not getting stronger
-constantly hungry and thinking about food
-feel brain fog, fatigue, and get sick frequently
-always tired and experience mood swings
-losing muscle mass, bone density, and are anemic (test don't guess)
-hair isn't growing, is breaking off and your and nails are weak and brittle
-struggling to put on muscle, feel constantly sore even after rest days and you are not making any progress in your workouts or training

Athletes have higher protein, calorie, and carbohydrate needs than their non-active counterparts.

👇Use these simple high-protein snacks to maintain, build, and repair lean mass as a busy student athlete or active adult!

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

Eat real food 80% of the time 👇

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

I was in my local Walmart here between meetings, grabbing some toiletries. Which happened to be located in the same aisle as the supplements in Walmart. There was a father son looking at protein labels on a few protein supplements. I asked if I could help them make a decision if they would like? I introduced myself and said I'm a RD and certified sports nutritionist and wanted to help them if they were open to suggestions.

They said, "Yes of course. He is trying to bulk up and gain weight."

I smiled and responded kindly,

"Awesome! I'm going to give you some free advice others ask for online all the time. Well respectfully if you're trying to gain weight you're in the wrong aisle. The meat section is where you belong 😊.

Powders are not equivalent to the high quality amino acids in beef, eggs, chicken, steak, and fish. You'll want to consume mostly Whole Food proteins that are rich in leucine for muscle growth. You don't need a protein powder. Just free advice to save you money. The @fairlife @CorePower are also fantastic because they are actually milk and a great source of leucine. But if you do choose a protein powder make sure it has the third party tested @NSF_Intl/informed choice check mark." @livemomentous is my favorite because it is third party tested and I've been using it for years during travel.

I explained how supplements are regulated, but not as heavily regulated as our pharmaceuticals. I'm not against supplements, but eggs, chicken, chickpeas, and steak should always be your first priority.

His dad then asked how many calories his son should eat. I told him it depends on how much he's training how much he weighs his height and a variety of other factors. But to add in 300-500 kcal daily and to watch my weight gain videos.

I gave him my business card. I encouraged them to look up my weight gain blog and to get in touch for a session.

He and his son thanked me for the help . It was a great conversation. If they see this I hope they know they are not alone! In fact a group of cheer girls overheard us talking and asked me about pre-workouts after 😆. @wcsRHSAthletics make sure your athletes know how to eat, fuel, and to avoid pre-workouts hint hint nudge nudge. When your athletes were team gear it's easy to connect dots.

This is exactly why I enjoy going into random stores and God positioning me in a place to use my knowledge to help.

So many confused kids, parents, athletes, and individuals when it comes to making the right decisions with food, nutrition, and supplements.

[Monte Sparkman @MonteSparkman]

“But you, be strong and do not lose courage, for there is reward for your work.””
2 Chronicles 15:7 NASB1995 https://t.co/yEYXJS4Zo0

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

"Hey Coach, what should I eat the night before a game?"

Avoid:
❌Fried foods
❌Spicy foods
❌New foods
❌High-fat foods
❌Fast food, candy, chips
❌Alcohol, soda, and high kcal low nutrient foods

Add:
✅Grilled, baked or broiled proteins
✅Familiar foods that energize you
✅Lean protein & quality carbs
✅Antioxidants & anti-inflammatory foods
✅Cherry juice, electrolytes and H20

🔗Read the full, “what to eat the night before a game” 👇:

https://t.co/0OSxh4uMQx

[LH Wildcat Club @LHWildcatClub]

All WAC camps are active and open for registration.  Here’s the link to the Wildcat Club camp page: https://t.co/YcVnmwrur9.  This page provides the full camp listing and flyers as well as a registration link to Rankone.

[Joe Duffield @LHWildcatHoops]

Thank You Campers, Coaches, Players, and Parents for being a part of our Winter Basketball Clinic!!! Kids were awesome!!! Basketball is alive and well in Lake Highlands. Good luck this season Campers!🏀🐾 #GoCats

[Gerry DeFilippo @Challenger_ST]

🗣️ You MUST lift in-season… you wanted context, so let’s talk about it!

🔑 Read the below… change how you look at in-season training

1️⃣ “I don’t want to be sore.” Understand context. Understand protocol that can be taken in a GOOD program by a GOOD coach who can have you work in a way that gets or maintains results without frying you!! Sub-maximal strength work, isometrics, limited sprint volume. All work

2️⃣ “I don’t have time. I have games or practices 5x per week.” Please keep your two off days as off days. Big hack? Do speed or jump work before games or practices to prime you to be ready to go! Do sub max strength work after games or practices. You’ll already be warmed up AND odds are the sub max lifting will be less intense than sport so it’ll actually be a cool down of sorts

3️⃣ “Why lift after games or practices?” It’s simple. While you may think you’re better off not doing too much on one day, it’s actually better to stack higher intensities on the same days so you can use days you’re off from your sport to be COMPLETE rest days

4️⃣ “I’ll get hurt from doing too much.” Again, moderation & quality programming are keys here. A good program will actually HELP you stay resilient, avoid burnout & counter the high amounts of reps you’re getting in your sport as a way to stay strong & healthy

5️⃣ “Why can’t I just wait until the off-season?” Of course you can. But let me ask you this. The in-season is probably the biggest chunk of time you have in your year. Can you really afford to NOT train for several months? You’ll start your off-season just building back to what you were vs. Improving. Then you’ll lose it all again come in-season 🤦‍♂️

🔑 Read the above… change how you look at in-season training

[Franklin Graham @Franklin_Graham]

I’m not sure the media was prepared for these answers from @OU_Softball players. Grace Lyons and her teammates didn’t hesitate to tell @ESPN the source of real joy.

"The only way that you can have a joy that doesn't fade away is from the Lord,” Grace said. That’s truth—and I appreciate that Grace and her teammates aren’t afraid to tell the world about their faith in Jesus Christ every chance they get. God bless you @Grace_Lyons5, @JaydaC00, and @Alyss_33—and congratulations on your big national championship win last week!

Take a minute to watch their interview and you’ll be encouraged and inspired. Do you know that joy? #EyesUp

[Vernon Griffith, CSCS*D @VernonGriffith4]

Let’s talk Rotational Training. It’s a lot more than it’s normally led on to be and deserves to be a part of your training program.

[Danny Foley @danny_ruderock]

I took some heat for the back squat thing… and like I said, I don’t think they’re bad as much as I just believe there are better options to invest our time on for ATHLETES.

Those things look like this ⬇️

Note- we performed 5x3 hex kickstand DL @ 355 as our primary on this day.

[WannaTeachPE @WannaTeachPE]

Sidestep Development! 🏈👣🔥

Ground lay out encourages pupils to develop their side step off both feet in both directions.

Progress to add a 1 v 1 against an additional pupil.

Follow @ISFsports today! 🌎🏆

@WannaTeachPE is out now! 📘👇🏻

https://t.co/zANEpADwve

[Cory Campbell @13campbell]

🚨Parents of Incoming 9th Grade FB 🚨
Please make plans to attend the incoming Freshman football parents meeting . We look forward to seeing everyone. #SchoolofChampions
@kerrijones03 @mrrustin @sburtrisd @LHHS_FOOTBALL @LakeHighlandsHS

[Steve Magness @stevemagness]

What a fantastic view of failure.

Giannis has a world-class mental game. You see it over and over. Learn from him.