THE 12-WEEK STUDENT-ATHLETE NUTRITION SYSTEM
Stop guessing. Start fueling.
The step-by-step system that teaches student-athletes exactly what to eat, and when, to perform, recover, and build strength. Built by a sports dietitian team for athletes, parents, and coaches.
Trusted by thousands of athletes, coaches, and parents nationwide — including Team Brazil (World Baseball Classic), U.S. Soccer, the Washington Nationals, UT Chattanooga, Washburn University, Doane University, Lipscomb University, and Madisonville High School.
Sound familiar?
- Your athlete trains 8–20+ hours a week but is always tired
- You're not sure what they should eat before and after games
- They're sore all the time and slow to recover
- They can't put on weight or keep it on during the season
- Picky eating or low iron is holding them back
- You're worried they're not eating enough, but don't know how much is enough
Most athletes don’t need to train harder. They need to fuel smarter. This system shows you how.
Built for the whole team around the athlete
- Student-athletes (ages 12–22): know exactly what, when, and how much to eat
- Parents: stop guessing at the grocery store and on game day
- Coaches: build healthier, more resilient athletes with fewer soft-tissue injuries
- For male and female athletes in any sport, including football, baseball, hockey, and track
What your athlete will be able to do in 12 weeks
✅ Fuel with confidence – know what, when, and how much to eat for training, games, and rest days
✅ Build muscle and reach a healthy playing weight – safely and steadily
✅ Have more energy and recover faster – between practices and games
✅ Spot the warning signs of under-fueling – before they turn into injuries
✅ Cut through the confusion – on supplements, hydration, and game-day meals
Everything inside
✔️ On-demand video lessons from Wendi and her team of registered dietitians and certified sports nutritionists
✔️ 12 weeks of step-by-step lessons you can watch anytime, at your own pace
✔️ Sport-specific fueling plans for football, baseball, hockey, softball, basketball, wrestling, soccer, track, cross-country, cheer, and dance
✔️ Game-day grocery lists, travel snack lists, and sample meal plans
✔️ Athlete Weight Gain Plate and Fat Loss Plate guides
✔️ Bonus: the 65-page Female Athlete Fueling Guide (ages 8–18)
✔️ 100 days of full access, so parents and athletes can come back all season
$549 $497
Your 12-week roadmap
Weeks 1–2: Sports Nutrition 101 — calories, macros, and building a performance plate
Groundwork for performance nutrition and understand exactly how fueling impacts strength, speed, and recovery.
Inside these first two weeks, you’ll learn:
✔️ How macronutrients work and their role in athletic performance
✔️ How to calculate calorie and energy needs for your body and sport
✔️ How to apply those numbers in real life (no more guessing what or how much to eat)
✔️ Performance plate building for training, game days, and recovery
✔️ Hydration strategies to support energy and endurance
✔️ How to read labels and make smarter food choices with confidence
By the end of Week 2, you’ll have a clear, repeatable system to fuel your body for strength, power, speed, and recovery—without confusion or overwhelm.
Week 3: Meal Timing — what to eat before, during, and after training
This week focuses on when and how to fuel your body for optimal performance and recovery—before, during, and after training or competition.
You’ll learn simple, repeatable strategies for:
✔️ Pre-exercise fueling to maximize energy and readiness
✔️ Intra-workout nutrition using the 4-2-1 Chew • Nibble • Sip approach
✔️ Post-exercise recovery fueling to support muscle repair and reduce fatigue
✔️ Game-day meal and snack planning for consistent performance
✔️ A clear 24-hour nutrient timing framework so you always know what to eat—and when
By the end of this week, you’ll have a practical fueling system for training and competition days that supports energy, performance, and faster recovery without guesswork.
Week 4: Snacks, Treats & Sample Meal Plans by Sport
This week is all about putting nutrition into action based on your sport, schedule, and performance demands.
You’ll get practical, real-world strategies including:
✔️ Food lists to support strength, muscle gain, and peak performance
✔️ Sport-specific fueling plans for football and baseball
✔️ Simple meal ideas tailored to basketball, wrestling, softball, soccer, track & field, and cross-country
✔️ How to adapt fueling strategies around training load and competition schedules
✔️ Nutrition upgrades for busy student athletes
✔️ How to incorporate performance-friendly desserts and treats without derailing progress
By the end of this week, you’ll know how to fuel consistently across different sports, seasons, and schedules—without overthinking it.
Week 5: Under-Fueling Warning Signs Parents & Athletes Miss
This week focuses on recognizing, preventing, and correcting underfueling one of the most common barriers to athletic performance and long-term health.
You’ll learn:
✔️ The key signs and symptoms of underfueling in athletes (energy, recovery, mood, performance, and more)
✔️ The direct impact of low energy availability on strength, speed, and endurance
✔️ How hormone health influences performance, recovery, and adaptation
✔️ How to identify potential hormonal imbalances linked to inadequate fueling
✔️ Essential guidelines for athletes, parents, and coaches to support safe, sustainable training and performance
By the end of this week, you’ll be able to identify early warning signs and make proactive adjustments to protect performance, recovery, and long-term health.
Week 6: Training, Game Day & Rest Day Fueling
This week focuses on strategic fueling before, during, and between competitions so athletes can perform at their highest level when it matters most.
You’ll learn:
✔️ Game-day grocery lists to simplify preparation and execution
✔️ What to eat—and what to avoid—the night before and leading into competition
✔️ Pre-game fueling strategies to maximize energy, focus, and readiness
✔️ Quick fueling options for in-between events, games, or matches
✔️ Sport-specific fueling guidance for football, baseball, softball, track & cross-country (in-season and summer training)
✔️ Nutrition strategies tailored for vegan and vegetarian athletes
✔️ Fueling considerations for cheer and dance competitions to support endurance and performance
By the end of this week, you’ll have a clear, adaptable game-day fueling system for any sport or competition schedule.
Week 7: Travel & Tournament Nutrition
This week focuses on practical fueling strategies for busy schedules, travel, and life on the move.
You’ll learn how to:
✔️ Choose balanced, performance-supporting travel snacks
✔️ Build road-trip and tournament-friendly fueling options that are easy to pack and access
✔️ Maintain steady energy levels during long days, travel, or competition weekends
✔️ Support recovery even when routines are disrupted
By the end of this week, you’ll know how to stay consistently fueled and perform at a high level—no matter where your schedule takes you.
Week 8: Supplements & Vitamins: What's Safe and What Works
This week focuses on safe, effective, and evidence-based supplement use to support athletic performance, recovery, and overall health.
You’ll learn:
✔️ How to evaluate and use supplements safely—without unnecessary risk or guesswork
✔️ Practical, performance-focused supplement recommendations for athletes
✔️ A clear guide to prebiotics vs. probiotics and how they support gut health and recovery
✔️ The role of vitamin B12, including deficiency risks and considerations for athletes
✔️ The benefits and proper use of tart cherry juice and tart cherry powder for recovery and inflammation support
By the end of this week, you’ll understand how to strategically use supplements to enhance performance, recovery, and overall nutrition—not replace it.
Week 9: Sleep & Recovery
This week focuses on maximizing recovery to enhance performance, reduce fatigue, and lower injury risk.
You’ll learn:
✔️ The 4 pillars of recovery and how they work together to support performance
✔️ The critical role of sleep in muscle repair, energy, and adaptation
✔️ Practical, real-world recovery strategies for athletes in season and off-season
✔️ How to help reduce the risk of muscle cramps and support hydration balance
By the end of this week, you’ll understand how to recover more effectively so you can train harder, perform better, and stay healthier throughout the season.
Week 10: Weight Gain, Fat Loss, Carbs & Protein
This week focuses on strategic fueling to support body composition goals while maintaining high athletic performance.
You’ll learn:
✔️ Practical strategies for healthy weight gain and fat loss in athletes
✔️ The Athlete Fat Loss Plate and Athlete Weight Gain Plate and how to apply them in real life
✔️ A clear breakdown of protein needs, meal structure, and high-impact snack options
✔️ How to use carbohydrate quality and timing strategically to support energy, recovery, and performance
✔️ How consistent fueling supports visible, sustainable progress over time
By the end of this week, you’ll understand how to align nutrition with your goals while continuing to perform, recover, and train at a high level.
Week 11: Eating Out, Holidays & Off-Season
This week focuses on maintaining performance nutrition in real-world situations without stress or restriction.
You’ll learn:
✔️ Strategies for eating out while staying aligned with performance goals
✔️ How to navigate holidays, social events, and travel without losing progress
✔️ Practical approaches to summer nutrition and off-season routines
✔️ How to build flexibility so nutrition supports performance—not restriction
By the end of this week, you’ll know how to stay consistent with fueling habits in any environment while still enjoying food and life outside of sport.
Week 12: The Female Athlete Guide
Optimizing performance, health, and longevity in the female athlete.
✔️ Performance-focused fueling strategies for strength, recovery, and adaptation
✔️ The role of strength training and nutrition in injury prevention and durability
✔️ Key considerations around hormones and ferritin (iron status) management in female athletes
✔️ Awareness of disordered eating risk factors and prevention strategies in sport
✔️ Sport-specific fueling guidance for every season to support training, recovery, and competition readiness
By the end of this week, you’ll understand how to fuel, train, and recover in a way that supports long-term performance, health, and resilience as a female athlete.
Full Access to the 65 page 8-18 YO Female Athlete Fueling Guide
Real athletes. Real results.
Joseph Contreras
Pitched for Team Brazil in the 2026 World Baseball Classic. Son of former MLB All-Star José Contreras.
-Mother Isabel Contreras
Cecil Phillips
Head Girls LAX Coach, River Ridge HS, Georgia
Paul, parent of a three-sport athlete
Meet Wendi
Wendi Irlbeck, MS, RDN, LD, CISSN, and her team of registered dietitians and certified sports nutritionists have fueled athletes from youth leagues to the pros. Wendi has spoken on athlete nutrition for Today in Nashville, the American Baseball Coaches Association, and the Strength Coach Network.
Questions parents ask
Who is this for?
Student-athletes roughly ages 12–22 in any sport, plus the parents and coaches who feed and train them.
My athlete is mid-season. Is now a good time?
Yes. Weeks 3 and 6 cover game-day and in-season fueling, so you can use those right away.
How much time does it take?
Short video lessons each week, watched whenever it fits your schedule.
Can parents and the athlete both use it?
Yes, it’s designed for families to go through together.
How long do I have access?
You get 100 days of full access to every lesson and resource, so you can work through the 12 weeks at your own pace and revisit anything you need.
Is this the same as 1:1 coaching?
No. The 12-week system is self-paced. If you’d like a personalized plan, see Coaching or book a call.
Give your athlete a fueling plan that works
12 weeks. A clear system. No more guessing.