3 Recovery Tips for Athletes and Active Adults

1. Eat Enough Protein

1. Your muscles require high-quality protein to maintain, repair, and rebuild tissue. Whole food sources like beef, chicken, fish, eggs, dairy, and wild game are great!

2. The International Society of Sports Nutrition’s Position Stand on protein and exercise can be accessed here.

For building muscle mass and maintaining muscle mass, an overall protein intake of 1.4-2.0 g/kg/day is recommended.

3. For example, a person who weighs 150 pounds or 68 kg would need to consume roughly 100g-140 g of protein per day.

4. We recommend active individuals consume 25-40 grams of protein paired with 50-100 grams of carbohydrates within 30 minutes of activity for reducing muscle breakdown and supporting training adaptations.

5. A 2017 study published in Nutrients found that whey protein supplements are more effective than a carbohydrate supplement post-resistance training.

Meeting your protein requirements as a busy athlete, active individual, or busy working professional can be tough! This is why we recommend supplementing with a pea or whey protein supplement! Whey protein is highly digestible, bioavailable, convenient, and absorbed at a quicker rate compared to other proteins.

The benefits of consuming whey protein include:

1. Gains in muscle and strength

2. Increased immune function

3. Improved satiety which can help reduce hunger if trying to lose fat

4. Decreased inflammation and reduced blood pressure

5. What to look for in a protein powder?

The amino acid type and quality matters. Plant versus animal protein matters. Animal protein is superior to plant protein because of the amino acid profile. Whey protein contains more BCAA’s than plant protein. ONe of those BCAA’s being leucine which is the number one driver for muscle protein synthesis.. Whey protein is also more digestible and bioavailable than plant proteins.
Check into how the protein is processed and manufactured. Check the ingredients list and ensure it is free of fillers and artificial sweeteners. Momentous whey protein is grass-fed and free of synthetic fillers.
The protein powder should contain a minimum of 20g of protein. Ideally, a ratio of about 150 calories per 25 grams of protein is good for muscle building and fat loss.
Look for protein powders with minimal ingredients, artificial sweeteners, additives, and chemicals. Some products may contain fillers or thickening agents to improve texture which can negatively affect digestion. Momentous products are free of these. Choose whey protein post-workout as whey digests quickly. The faster the absorption the quicker recovery! Your personalized protein HERE.
We recommend our clients and athletes to mix the protein powder into baked goods, Greek yogurt, smoothies, oatmeal, cottage cheese or simply with water in a shaker bottle! Check out my recipes to increase your protein intake with ease HERE. I do a deep dive into recovery nutrition here. More on protein here.

2. Incorporate Creatine Monohydrate

1. Creatine monohydrate is one of the most widely studied ergogenic aids that is safe, effective, and proven beneficial beyond athletic performance! In fact there’s well > 500 peer-reviewed studies that are published outlining creatine monohydrate’s benefits!

2. Creatine is an amino acid that plays a key role in energy production. Creatine helps boost phosphate levels and supports the creation of adenosine triphosphate (ATP) throughout the body. ATP is the cell’s energy currency and key for muscle contraction and nerve cell growth. Daily supplementation can help improve muscle performance, strength, and cognitive function.

3. The Proven benefits of creatine:

Improved recovery
Decreased inflammation
Increases in strength & lean mass
Cognitive benefits and improved focus following sleep deprivation
Enhanced power output
Reduced risk or incidence of soft tissue injuries

The question I always get is, “WENDI, WHY SUPPLEMENT?” You would have to consume 2-4 lbs of meat to meet the equivalent of 5 g that a supplement can provide. I can’t eat 2 lbs of meat each day. This would be expensive and uncomfortable to even attempt. Vegans and vegetarians also need to supplement as they consume zero to little dietary creatine. The liver can only synthesize limited amounts by combining amino acids in these animal protein sources.

What to look for in a creatine powder:

Purity and Quality: Look for a micronized creatine powder that’s free of contaminants and fillers. Many reputable brands offer creatine that meets this criteria.
Easy Mixing: Avoid products that clump or leave residue. This ensures you’re getting the full dose and makes it easier to incorporate creatine into your routine.
Transparent Label: Look for a product that clearly lists the amount of creatine per serving and avoids proprietary blends. This allows you to make informed decisions about your supplementation.
Consider Momentous Creatine Monohydrate, which uses Creapure®, a premium creatine source, and offers a transparent label with each serving containing 5 grams of creatine. Order Momentous creatine HERE.

How to best mix creatine?

1. You can add 3-5 g of creatine monohydrate to your whey protein, chocolate milk, blueberry blast protein smoothie, and Greek yogurt post-workout or on rest days!

2. Six food ideas to mix your creatine with HERE.

3. Learn more about creatine and youth athletes HERE . I also recommend women to supplement with creatine and I explain why HERE. My body composition, recovery, and energy levels changed dramatically once I began incorporating creatine! Check out my personal transformation HERE!

4. Yes, creatine is safe for children.

3. Magnesium for Recovery

1. The (RDA) for magnesium intake for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Most people, especially athletes do not get enough magnesium which can negatively impact sleep, health, athletic performance, and recovery. See magnesium deficiency symptoms HERE.

2. We recommend you eat more magnesium-rich whole food sources. Especially if you’re always feeling sore and restless before bed. Poor recovery occurs from lack of sleep and magnesium deficiency! The benefits of increasing your magnesium intake:

Magnesium before bed could help you improve your sleep quality.
Magnesium plays a key role in regulating GABA, which could help promote calmness and relaxation. If you can’t sleep well your body can’t recover well and it impacts your ability to build and maintain muscle!
Magnesium optimizes memory, attention, focus and improves levels in the brain to improve cognitive function.

What to look for in a magnesium supplement:

Bioavailability: Choose a form of magnesium that your body can easily absorb. There are several well-regarded forms available.
Dosage: Look for a supplement that provides an adequate dosage for your needs. This will vary depending on individual factors.
Third-Party Certification: Opt for products that are third-party certified, guaranteeing quality and safety. Look for certifications from reputable organizations.
Momentous Magnesium Threonate, for example, utilizes a highly bioavailable form called magnesium L-threonate and is NSF Certified for Sport®, ensuring you receive a safe and reliable product. Order HERE.

When I travel I integrate the Momentous sleep formula:

Consume 30-60 min prior to sleep for more restful sleep that helps you wake up feeling restored the next day!
I have begun implementing the ‘Sleep’ pack during my busy travel which I tend to not sleep the best. The ‘Sleep’ pack has also been beneficial for me as a business owner who is working long hours and often staring at screens late into the night. I often get another 45-60 min of deep sleep on the nights I use the ‘Sleep Pack’. Our clients and athletes also report better sleep and feeling more rested upon waking. The data doesn’t lie as I also track my sleep and HRV using my Oura ring!

“Incorporate whey protein + creatine + magnesium as the triple threat to recover like a pro! Nutrition is your secret weapon to outcompete your competition!”

WHY DO I RECOMMEND MOMENTOUS?

I have chosen to partner with Momentous because their supplement formula is different from any other brand on the market. Momentous has exceeded my expectations and gained my trust after their years and years of quality service and safe products that I have been using the last several years. Everything Momentous produces is independently certified and third-party tested with the NSF and Informed Choice stamp of approval. I care deeply about my health as a woman, business owner, registered dietitian, and certified sports nutritionist. I value the well-being of our clients and athletes as much as I value my health and safety.

I would never recommend anything I have not personally used or felt confident in the data to recommend. Momentous ingredients are of the highest quality and are dosed accurately. The responsible sourcing and production of their supplements provides me comfort and confidence when referring athletes and clients. My morals, credentials, ethics, and reputation are important to me which is why I have yet to partner with any supplement brand. However, Momentous is a company I respect, and appreciate the science-backed products that are endorsed by those I respect in the industry like Dr. Andy Galpin and Dr. Stacy Sims.

To save money on any third-party tested momentous supplement use code WENDI at checkout! Or click HERE to save 15% off the NWW recovery stack!

-In faith, health, and wellness

Wendi A. Irlbeck, MS, RDN, LD, CISSN

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

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