AHSRaptorStrength

Cincinnati Anderson HS Strength, Speed, and Conditioning. Building strength of body, mind, and character one session at a time.

[ECNL Girls @ECNLgirls]

Congratulations to Taylor Morrell from VDA who was named the Continental Tire ECNL National Selection Game Player of the Match during the final selection game of the season. 👏

#ECNLNC | #ECNLNSG

[ECNL Girls @ECNLgirls]

Ended an amazing Continental Tire ECNL National Selection game season with thousands of our favorite people.

Until next season 🤟

#ECNL #ECNLNSG

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

The fuel you put in your body directly impacts your strength, speed, performance, focus, and power.

⛽️Fuel smart: the right foods, in the right amounts, at the right time.

⏰Halftime, between quarters, or during events strategic fueling can lower injury risk, delay fatigue, and help you stay at your absolute best all day long.

💪Nutrition is your secret weapon!

Game day fueling tips https://t.co/kRVarAxuhB

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

6 protein recommendations for student-athletes and active adults who want to build muscle!
💪Eggs at breakfast
💪Chicken at lunch
💪Venison as a snack
💪Greek yogurt 1-2 hours before workouts followed by chocolate milk post-training within 30-min
💪Salmon or steak at dinner

[AHSRaptorStrength @RaptorStrength]

@JesseMullins4 Result of consistent work day in day out. Congrats B Moore.

[Anderson High School @AndersonRaptors]

No luck needed- the cast and crew of Guys and Dolls, combined with the AHS Orchestra, absolutely CRUSHED IT tonight!! Make sure you get to Titus Auditorium and see this amazing production!! #AHSisFAMILY

[AHSRaptorStrength @RaptorStrength]

@Braydo03 @AHSRaptorsBase @mpalm7 @UF_Baseball_ @BrantM38 Yes B Moore!

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

Fuel smarter, play stronger 💪

If you’re an athlete, your snacks shouldn’t just “hold you over” they should actively support muscle growth, recovery, and sustained energy. The best options combine protein, fiber, and healthy fats to keep you fueled and focused.

Example winning snack combos:
• Greek yogurt + berries + chia seeds
• Apple slices + almond butter
• Sourdough toast + avocado + boiled eggs
• Protein smoothie with spinach, banana, peanut butter, and protein powder

These combinations help:
✔ Build and repair muscle (protein)
✔ Support digestion and steady energy (fiber)
✔ Keep you full and energized longer (healthy fats)

⏱ Timing tip:
Eat a balanced snack 1–2 hours before competition, and refuel within 30–60 minutes after with protein + carbs to maximize recovery.

📘 Want a full plan as a student athlete, parent, coach?
Grab one of my elite fueling plans, meal + snack guide for more fueling tips to build muscle, improve strength, and stay game-ready wherever you go.

https://t.co/Yj9IxOhDu5

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

Student-athletes NEED carbs + protein 2 hours before a workout.

🚫Pre-workout energy drinks and powders are not appropriate for youth athletes.

If you're so tired you need a "pre-workout" energy drink or powder you clear did not:
❌Eat enough calories throughout the day
❌Get enough quality sleep the night before
❌Drink enough fluid or take your recovery seriously

Energy drinks do not give you energy. We get our energy from eating calories from fats, carbs, and protein. If you're too tired to train maybe take a nap and try one of these pairings for tomorrow's session!

Habits and fundamentals >> overpriced dangerous caffeine produces that have zero business in your nutrition or fueling program.

[AHSRaptorStrength @RaptorStrength]

Don't wake up in the morning and be average.

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

The average student-athlete (and adult) isn’t sleeping enough, drinking enough water, or fueling with whole foods.

Then they wonder why their energy, health, and performance are struggling. 🙃

They skip breakfast, run on energy drinks, and grab fast food or coffee on the go.
But average habits deliver average results.

If you want to perform at an elite level more energy, sharper focus, better recovery, and a stronger body you can’t fuel with mediocrity.

You have fuel and eat differently. Prioritize protein. Choose whole foods. Be intentional. Average won’t unlock the opportunities you’re chasing.

⚡️Quick win to start your day strong:
Keep fresh fruit on hand for Greek yogurt parfaits or protein oatmeal.

•It takes under 5 minutes and easily delivers 35–50g of protein.
🔗Pair it with a second breakfast (protein shake + banana) and you’ll feel the difference.

Even just 20 extra minutes of prep on the weekend can set you and your family up for success all week. 🔥Nutrition is your secret weapon. Good or great it’s 💯% up to you.

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

The average student-athlete (and adult) isn’t sleeping enough, drinking enough water, or fueling with whole foods.

Then they wonder why their energy, health, and performance are struggling. 🙃

They skip breakfast, run on energy drinks, and grab fast food or coffee on the go.
But average habits deliver average results.

If you want to perform at an elite level more energy, sharper focus, better recovery, and a stronger body you can’t fuel with mediocrity.

You have fuel and eat differently. Prioritize protein. Choose whole foods. Be intentional. Average won’t unlock the opportunities you’re chasing.

⚡️Quick win to start your day strong:
Keep fresh fruit on hand for Greek yogurt parfaits or protein oatmeal.

•It takes under 5 minutes and easily delivers 35–50g of protein.
🔗Pair it with a second breakfast (protein shake + banana) and you’ll feel the difference.

Even just 20 extra minutes of prep on the weekend can set you and your family up for success all week. 🔥Nutrition is your secret weapon. Good or great it’s 💯% up to you.

[Anderson High School @AndersonRaptors]

This is going to be SO MUCH FUN!! #AHSisFAMILY

[Evan Dreyer @CoachEvanDreyer]

College coaches stopping in Cincinnati Ohio, stop by Forest Road in Anderson Township!! Our kids have been working extremely hard this winter and spring! DM or email me for information! #WorkWins #BeGreatatAHS

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

Most athletes train hard… but fail to recover smart often hitting up fast food after a grueling workout.

If you’re not fueling properly after workouts, you’re leaving performance, strength, and results on the table.

This recovery smoothie is a simple way to start but real results come from having a plan.

👉 Grab my athlete playbooks + join the membership for step-by-step fueling strategies, recovery protocols, and performance! https://t.co/Yj9IxOibjD

[Evan Dreyer @CoachEvanDreyer]

Tysin, Coop, and Tegan all ranked in the top 50!!! Can’t wait to watch them!!! Huge opportunity ahead!!! #WorkWins

[Evan Dreyer @CoachEvanDreyer]

We can’t wait to watch Jordan this spring and summer!!! He’s going to have an incredible senior year!! #WorkWins

[Evan Dreyer @CoachEvanDreyer]

Can’t wait to see Owen this spring and summer prepare for his senior year!! #WorkWins #BeGreatatAHS

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

🧽Your muscles are like a sponge once a training session or game is finished 💪

Immediately:
💦 Rehydrate with 16-20 oz H20

Within 30-60 min
⛽️Repair + rebuild with 25-40g of protein + 30-60g of carbs

•Chocolate milk + banana + HB eggs
•Turkey sandwich + berries + cherry juice
•Chicken rice bowl + grapes
•Banana + chocolate protein shake
•Steak burrito + orange
•Greek yogurt + fruit + granola (mix in creatine 👍)

💊Supplement as needed:
•Zinc
•Magnesium
•5-7g creatine monohydrate
•Whey protein or pea protein

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

Breakfast isn’t optional it’s essential for optimal health and performance. The average person is on their phone > 5 hours per day. You have time for a 5-min breakfast that you can prepare the night before or wake up 10-min earlier to eat.

Only 41% of female and 45.6% of male athletes eat breakfast daily. In some female collegiate groups, that number drops to just 27%. Nearly half of athletes are considered underfueled often starting with missed breakfast.

Why does it happen? Early training, packed schedules, and choosing extra sleep.

But here’s the reality: staying up late, scrolling, and skipping breakfast leads to lower glycogen stores, decreased mental focus, and subpar training outcomes. You can’t expect high performance with low fuel.

Most student-athletes also need a second breakfast especially on game days or during intense training blocks. Nutrients missed in the morning are rarely made up later. Your brain, muscles, and bones require consistent fuel.

❗️If you’re constantly tired, getting sick often, or dealing with injuries that’s not normal. It’s often a sign you’re underfueling.