Ryan Evans (@mrryan_evans) 's Twitter Profile
Ryan Evans

@mrryan_evans

Sioux Falls Washington Head Football Coach, Teacher, Husband, Father, Christian - #IAmAWarrior

ID: 3193202061

calendar_today22-04-2015 03:27:35

2,2K Tweet

685 Followers

484 Following

Wendi A. Irlbeck MS, RDN, LD, CISSN (@wendi_irlbeck) 's Twitter Profile Photo

How to gain weight as a teen athlete: ⚖️2 plates of food ⚖️2 breakfasts ⚖️Trail mix at snack ⚖️100-120oz fluid daily ⚖️Add PB to toast & smoothies ⚖️Turkey sandwiches between meals ⚖️Focus on being consistent by eating 500+ kcal daily (what gets measured is managed by journaling)

How to gain weight as a teen athlete:
⚖️2 plates of food
⚖️2 breakfasts
⚖️Trail mix at snack
⚖️100-120oz fluid daily
⚖️Add PB to toast & smoothies
⚖️Turkey sandwiches between meals
⚖️Focus on being consistent by eating 500+ kcal daily (what gets measured is managed by journaling)
Wendi A. Irlbeck MS, RDN, LD, CISSN (@wendi_irlbeck) 's Twitter Profile Photo

⚠️Parents you need to set social media limit use for your children🚨. For each additional hour spent on social media, there is a reported 13% increase 📈in the risk of depression among adolescents‼️ Kids average > 5 hours of scrolling per day. pmc.ncbi.nlm.nih.gov/articles/PMC91…

Wendi A. Irlbeck MS, RDN, LD, CISSN (@wendi_irlbeck) 's Twitter Profile Photo

The weight room isn’t for everyone. Then again, neither is playing time, winning, or building strength. The weight room is a place where you go to get better and build mental resilience. It’s not just about putting up numbers. It’s about putting time in to be your best‼️

The weight room isn’t for everyone. Then again, neither is playing time, winning, or building strength.

The weight room is a place where you go to get better and build mental resilience. 

It’s not just about putting up numbers. It’s about putting time in to be your best‼️
Wendi A. Irlbeck MS, RDN, LD, CISSN (@wendi_irlbeck) 's Twitter Profile Photo

🔥Recovery is a 24 hour process! Are you recovering with the right proteins and carbs after training? What about the right amounts of carbs and protein to build, repair and replenish what’s been lost. For every hour of activity, we need 30 to 60 g of carbohydrates. Use this

🔥Recovery is a 24 hour process! Are you recovering with the right proteins and carbs after training? 

What about the right amounts of carbs and protein to build, repair and replenish what’s been lost. 

For every hour of activity, we need 30 to 60 g of carbohydrates. Use this
SF Washington GBB (@whsgirlshoop) 's Twitter Profile Photo

🗓️ Friday, March 14 📍 Summit Arena at The Monument 🕢 7:45 PM MT/8:45 PM CT 🆚Brandon Valley 🍊Theme: Orange-out 🎟️ themonument.live/events 📺 sdpb.org/hsactivities/s…

🗓️ Friday, March 14
📍 Summit Arena at The Monument 
🕢 7:45 PM MT/8:45 PM CT
🆚Brandon Valley
🍊Theme: Orange-out
🎟️ themonument.live/events
📺 sdpb.org/hsactivities/s…
Wendi A. Irlbeck MS, RDN, LD, CISSN (@wendi_irlbeck) 's Twitter Profile Photo

Protein cheat sheet: •3 oz. tuna: 25g •3 oz. halibut: 23g •4 oz. pork chop: 18g •4 oz. hamburger: 20g •3 oz. beef sirloin: 25g •2 hard boiled eggs: 12g •1 c. cottage cheese: 30g •1 c. garbanzo beans: 12g •3.5 oz. chicken breast: 29g •3 oz. skinless turkey

SF Washington GBB (@whsgirlshoop) 's Twitter Profile Photo

🗓️ Saturday, March 15 📍 Summit Arena at The Monument 🕕6:00 PM MT/7:00 PM CT 🆚RC Stevens 🍊Theme: Black Out 🎟️ themonument.live/events 📺 sdpb.org/hsactivities/s…

🗓️ Saturday, March 15
📍 Summit Arena at The Monument 
🕕6:00 PM MT/7:00 PM CT
🆚RC Stevens
🍊Theme: Black Out
🎟️ themonument.live/events
📺 sdpb.org/hsactivities/s…
Coach Riggs (@riggsfootball) 's Twitter Profile Photo

Great weekend for Sanford Sports Football 7v7 young teams at the 1st Annual Fieldhouse Gridiron Tournament Sanford Sports Complex 10U Black, 12U Black and 14U Black all win titles. 12U Black down 16 in championship, comeback and win in OT. #Champions #Onlythebeginning #GreatSeason #SanfordSports

Wendi A. Irlbeck MS, RDN, LD, CISSN (@wendi_irlbeck) 's Twitter Profile Photo

Anyone with a beating pulse should be using creatine. Your grandma or grandpa who wants to stay healthy and strong to fight off age related muscle loss and dementia should be using creatine. Women who want to lose fat and gain lean mass should use creatine. Young athletes

Anyone with a beating pulse should be using creatine. Your grandma or grandpa who wants to stay healthy and strong to fight off age related muscle loss and dementia should be using creatine.

Women who want to lose fat and gain lean mass should use creatine.

Young athletes
Wendi A. Irlbeck MS, RDN, LD, CISSN (@wendi_irlbeck) 's Twitter Profile Photo

Supplement with creatine pre-or post workout it doesn't matter just make sure that you pair it with carbohydrates! The timing matters less than just simply taking your creatine consistently. I get asked this question 20 times per day. Which is why I have several blogs,

Wendi A. Irlbeck MS, RDN, LD, CISSN (@wendi_irlbeck) 's Twitter Profile Photo

Eating breakfast. Going to class. Showing up to practice. Drinking water. Completing assignments . Getting 7 hours of sleep. Being on time. Cleaning up after yourself. Staying out of trouble. All of this? That’s the bare minimum. And yet society wants us to praise kids just for

Tyler Pankonin (@pankonin19) 's Twitter Profile Photo

After my first year of track I’m proud to say Washington boys got 5th overall in state, I had 2nd in 300mh, 4th in 200m, and 6th in the medley. Throughout the season I got 19 medals. 2 1st places, 2nd places, 2 3rd places, and 13 4-8th places. Long jump pr-22’2”(10th in

After my first year of track I’m proud to say Washington boys got 5th overall in state, I had 2nd in 300mh, 4th in 200m, and 6th in the medley. Throughout the season I got 19 medals. 2 1st places, 2nd places, 2 3rd places, and 13 4-8th places. 
Long jump pr-22’2”(10th in