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Race Day Fueling Strategies with Wendi Irlbeck, MS, RDN, LD, CISSN
Manage episode 452215636 series 3607344
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In this enlightening episode of DFW Running Talk, host Chris Detzel sits down with Wendi Irlbeck, MS, RDN, LD, CISSN, Nutrition with Wendi, a passionate registered dietitian and sports nutritionist who brings her expertise to the critical intersection of running and nutrition. Recently relocated to Dallas, Texas, Wendi shares her extensive experience working with athletes of all levels and her evidence-based approach to sports nutrition.
Throughout the episode, Wendi delves deep into several crucial topics for runners:
- The importance of proper protein intake for runners, recommending 1.4 to 2 grams per kilogram of body weight daily
- Race-day nutrition strategies, including practical advice about pre-race meals and debunking common myths about carb-loading
- Budget-friendly fueling options for ultra-distance events, including natural alternatives to expensive energy gels
- The critical role of protein in maintaining muscle mass, especially for runners over 40
- The relationship between sleep and nutrition in athletic performance
- Real success stories from her practice, including transformative weight loss cases
Wendi also addresses common nutritional misconceptions in the running community and provides specific recommendations for:
- Quality protein sources and timing
- Proper creatine supplementation (including why not to mix it with coffee)
- Pre-race nutrition strategies
- Ultra-running fueling approaches
- Age-specific nutritional considerations
The conversation showcases Wendi's passionate, no-nonsense approach to nutrition while providing practical, actionable advice for runners of all levels. She emphasizes the importance of working with qualified professionals and shares resources for listeners to learn more about proper sports nutrition.
This episode is essential listening for any runner looking to optimize their nutrition for better performance, recovery, and long-term health. Whether you're training for your first 5K or your fiftieth ultra-marathon, Wendi's expertise offers valuable insights for taking your running journey to the next level.
📱 CONNECT WITH WENDI:
Website: https://www.nutritionwithwendi.com/
Instagram: https://www.instagram.com/nutrition_with_wendi/
Twitter: https://x.com/Wendi_Irlbeck
Watch it on YouTube: https://www.youtube.com/@DFWRunningTalk
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