MMHS Sports Medicine

Jessica Black, ATC | Certified Athletic Trainer for Mercy McAuley High School | Mercy Health Orthopaedics and Sports Medicine | To schedule, call 513-347-9999

[MMHS Sports Medicine @MMHSSportsMed]

Merry Christmas to my MMHS family! 🎄🎅🏼

[MMHS Sports Medicine @MMHSSportsMed]

Happy Thanksgiving to my MMHS family!

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

Athletes recovering from injuries, bumps and bruises from this week, or concussion take note of what foods will help you heal & recover‼️
👉Antioxidants & healthy fats
👉7-10 g creatine monohydrate
👉Leucine rich foods (aim for 1.8-2.0g/kg/bw/protein/day)
👉Zinc, vitamin D, choline, glutamine, and vitamin C

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

No matter if an athlete competes at 7am, 10am, or 2pm: they need carbs + protein beforehand.

Pre-fueling gives the body energy, sharpens focus, and improves performance.

Quick options: a banana with honey, yogurt with granola, or pretzels and grapes!

[MMHS Sports Medicine @MMHSSportsMed]

Attention Fall Athletes:
Reminder that you need a current/valid physical to be able to participate in tryouts on August 1st! If you have Ny questions, please reach out to me directly!! 🐺🧡

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

Many female athletes unknowingly under fuel.

THIS IS NOT ONLY GOING TO DERAIL PERFORMANCE IT IS DANGEROUS TO reproductive and bone health HEALTH‼️

Ladies, make sure you’re eating enough healthy fat, lean protein, and carbohydrates to support health and performance. 👇 guide sheet

[GCATA @GCATACincy]

Up next in our last week of NATM with a few surprise thank yous! We have Dr. Matt Busam with Mercy Health. @mercy_health
Thank you, Dr. Busam, all for all of your support!!!! We really appreciate it!
#cincyATC #GCATA #NATM

[MMHS Sports Medicine @MMHSSportsMed]

Happy National Athletic Training Month! 🧡🐺

[MMHS Sports Medicine @MMHSSportsMed]

Merry Christmas to my MMHS family. 🎄

[MMHS Sports Medicine @MMHSSportsMed]

Happy first day of school! 🧡🐺

[MMHS Sports Medicine @MMHSSportsMed]

Fall Athletes,

This is a reminder that you must have a current physical on file to participate on day 1 of tryouts. If you have any questions, please reach out to me directly, or your coach. Only a few weeks left to get this taken care of! 🧡🐺

[MMHS Sports Medicine @MMHSSportsMed]

It’s getting warmer! With the temperatures rising, please remember to drink plenty of water! Hydration is key for optimal performance! Not sure if you are drinking enough? Here is a chart for reference. 🧡🐺

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

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 💪

[MMHS Sports Medicine @MMHSSportsMed]

This!!!

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

🤳No one forgets to charge their phone or leaves it at home for the day.

So why do you "forget your food & fluids"⁉️

Your phone requires DAILY 🔌charging after the avg. user is on it 4+ hours daily.

Make sure you prioritize charging your body up with proper sleep + fluids + nutrition ⚡️!!

[MMHS Sports Medicine @MMHSSportsMed]

Happy Easter!

[Mercy Health @mercy_health]

May today bring you peace and a renewed sense of faith. Have a blessed Good Friday! #Observances

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

Seeing energy drinks at the lunch table of 7th graders is beyond concerning. No 7th grader let alone kid < 16 YO should be using energy drinks or pre-workouts...

-As I have said in many presentations, videos, and articles… “using a pre workout for energy is like rearranging furniture on a sinking 🚢 !”

🚨High school & college athletes listen up🚨

If you need a pre-workout for “energy” you likely aren’t:
❌Eating enough quality carb or protein
❌Hydrating or drinking sufficient fluid
❌Getting your 7-9 hours of sleep
❌Eating enough overall calories to support training & recovery demands

Consuming the level of caffeine ( 120-300 mg +) in pre-workouts, energy drinks like:
✖️Celsius
✖️Bang
✖️C4
✖️Red bull
✖️Prime
On a regular basis is extremely harmful to your health.

Too much caffeine (> 200+ mg ) in one dose or in a short period of time can lead to:
❌Heart palpations
❌Anxiety & mood disorders
❌Poor appetite = inability to consume enough kcal
❌Depression & poor sleep (caffeine has a 6 hour half life and it will still be in your system at bed time if you consume in the afternoon/evening)

Pre-workouts/caffeine can’t replace the fundamentals. Back to the basics with real food.

[Mercy Health @mercy_health]

Happy Valentine’s Day from all of us at Mercy Health! May today be a reminder of showing God’s love to one another every day. #ValentinesDay #Observances

[MMHS Sports Medicine @MMHSSportsMed]

Happy Valentine’s Day! 💕

[MMHS Sports Medicine @MMHSSportsMed]

Taught my first session of “Intro to Sports Medicine” today, and am very proud of the students work. Today, we discussed what athletic training rooms can look like, and then they made their own.