Ali VandenBerghe, RD, LD, CD
@AliVandenBerghe
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Director of Football Performance Nutrition 🏈 University of Alabama ROLL TIDE 🐘 Registered Dietitian 🍽️ Flex & Feast
Tuscaloosa, AL
Joined April 2011
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Get locked in & fueled up with
@UW_Football
for the game this weekend vs. Tulsa!
A proper fueling strategy and working with an RD is crucial to an athlete’s game and performance.
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2023 dawgs. 💜☔️ You have my heart.
Thank you Dawgs, UW, and Seattle. The past 2 years have been nothing short of amazing. I will forever be grateful and indebted to this team and Seattle.
For one last time, Go Dawgs!
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Keep your head on a swivel? … Keep yours eyes locked on the mid practice snackers 👀? Probably both…
Football is back! Time to grind 💪🏼
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What we been rollin with lately …
Colorful & nutritious snack boards and fresh post-practice recovery eats !!
#FueledbyBama
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Dawgs came HUNGRY.
We been eatin gooood. Those ribs and brisket were no joke!
Now let’s do the damn thing. 🏆
What does is take to feed 130 Huskies who are hungry for a national championship? Check out UW's menu this weekend ahead of Monday's game.
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Come to UW football pre-practice fuel with me ☔️
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Off Season nutrition education with the midyears.
Setting the tone and foundation of our offseason. Give them the knowledge and resources and they will succeed.
Just like football. Nutrition is a skill. ☔️
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Nutrition skills class❕
Throughout the week we emphasized the importance of breakfast on football performance.
Capped off a great week of work with learning how to train the stomach and how to prepare quick & easy breakfast options before intense training.
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A binder full of pre game meal ideas.
Specific to position, weight classification, and meal type (breakfast, lunch, etc.)
Components to an athletes performance plate: carbs, protein, and fruit/vegetables. Limit too heavy/fatty foods prior to competition.
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I love going to work day in and day out. It’s a pleasure and an honor to lead the nutritional operations for this team and department. Thanks Mike for capturing my vision and goals for this very special team.
From smoothies to cooking classes and grocery store scavenger hunts, how UW's growing nutrition department (led by
@AliVandenBerghe
) is helping fuel Husky football:
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There is so much more you can offer your collegiate sports teams than just what they can use and apply during their athletic career. Performance nutrition offers yes, meal planning and plate coaching for goals, but also valuable life skills: cooking, shopping, budgeting 🏦
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Appreciate coach
@WilliamInge1
dedication and appreciation to nutrition for his athletes. Keep ‘em accountable keep ‘em fueled 🤝
Game day nutrition by
@AliVandenBerghe
is unique and position specific. 1 great key to success.
#WeRollin
@UW_Football
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A lean and speedy machine 💨😮💨
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Fighting food fatigue one themed post-practice recovery day at a time 🌺
POG slushees
Lava flow smoothies
Black sand beach smoothies
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Gearing up for fall camp I’ve got plenty of items to finalize
• Menus (80+ in 20 days)
• Assess off-season body comp data
• Weights protocol
• Nutrition impact report
• Fall travel plane snacks
• In-season nutrition edu
All the hard work leading up.. it’s exciting to see!
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BYO taco/burrito bowl: a
@UW_Football
fan favorite !!
Day 3 of camp. Day 3 of fueling, hydrating, and recovering our bodies properly.
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Preparation is KEY. Every single player knows their carb needs up until kick, and 24 hours after. Every single player knows their recovery needs and schedule up until kick, and after.
Setting these men up for SUCCESS every time they touch foot on the field.
DeBoer said that different position groups know exactly how many carbs they need to take in in the 48 hours leading up to games, and that there’s a very specific recovery schedule to make sure players stay healthy. Sounds like a huge change from last year
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SHEEESH tonight’s spread was 🔥🔥
Only the best for the best 💜🐺
It’s all smiles and full belly’s at training table. The appreciation from our players/staff makes creating menus hell of a lot easier and more fun!
@UW_Football
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Wow mom, it was just beautiful tonight. You were loved by so many and have impacted many lives. You make me proud 💕😘
http://t.co/jxOhuBsby3
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I really like where we are at:
From the nutrition department growing
The sense of urgency developing within the players around nutrition
The attention to detail in their nutrition plans
To their trust in me as the professional to help them achieve their performance goals
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I man handled a fridge during move-in day because I thought the freshman's brother was hot and I've never been more motivated ✊🏼
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In the kitchen cooking stir fry.
Husky Fuel Summer Kitchen Series may have came to an end; but the skills learned, techniques taught, & the recipes made are invaluable.
These guys brought the heat & made our first cooking series a success!More to come Husky Nation.
@UW_Football
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Devo group Sunday EDU 🤓
Week 1: building a performance plate
Biggest takeaways:
- fast vs slow digesting carbs = rep vs set energy
- nutrition can give you a competitive edge against your opponent, why not take advantage when the meals are already mandatory & RDs are available
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UW Pro Day coming up next week. Excited to see these guys compete again 💪🏼
We’re dialing in on their performance nutrition. Here’s how:
- hydration plans and recommendations
- meal preps and nutrition plans
- body composition testing
- performance dietitian on-site all week
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Adding something new to Husky Fuel:
Sample Saturday ✨
This past Saturday we sampled out Pure Green juices & immunity shots. Taking things to the next level with cold pressed juices & the freshest ingredients. Only the best for the best 💪🏼
Hungry is the pack 🐺☔️
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This week was hotttt … here’s how we cooled down 😎🍧
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Dawgs gotta EAT.
Glycogen replenishment is a full day process, esp. during camp when you got long stressful days, double sessions, full pads practice, or hot humid days.
This is why we implemented position meeting room snack carts…energy expenditure & carb utilization is high!
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One of the best in the business. Ben is smart and talented. UW is lucky to have him here, and I’m grateful to work and learn from him.
Ben Creamer didn’t play college football. But here’s how a judo black belt and former boxing cornerman is infusing martial arts principles into UW’s football training:
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Gatorade has a long standing history in sports, and especially on football sidelines.
It’s been quite the bidding process over the year, but a unique aspect to my job as a sports dietitian. Not everyone gets to be involved in this process.
Ready for new resources & innovation!
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First game as a Husky 🐺
I am truly blessed to work with
@uw_football
doing what I love. I GET to educate these players on how nutrition can enhance their athletic performance. It’s been a grind the past 4 months, but it’s been a fun and rewarding grind.
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Thanks
@rtomashoff34
for capturing. The dawgs have had broth and hot chocolate the past couple weeks at our games and practices to keep them warm and hydrated, as they adjust to the colder temps.
Broth: sodium
Cocoa: carbs
Both: fluids ☑️ & reduce the perception of exertion
After the LSU/Arkansas game where coffee, hot chocolate, and broth were provided on the sidelines,
@AliVandenBerghe
made sure the Huskies were prepared for the cold tonight
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Camp treats 🏕️😋
We’re fueled. And we’re hungry for more.
Season loading . . . ⏳
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As Performance RDs, we often use various lab testing metrics to gather specific physiological data that helps us tailor nutrition plans for our athletes.
This may include biomarker tests, body comp analysis, hydration testing, gut health assessments, metabolic test, GPS tracking
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Beautiful morning hiking Rattlesnake. Great views, fuel, and company!
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Week 2 Sunday EDU: nutrient timing
WHAT you eat WHEN you eat matters.
Here’s just a snippet of the pre & post exercise nutrition 🤓
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Testing our nutrition knowledge!
This week’s theme is all about dietary fat.
This has been a fun addition to the recovery station. Informal education has so much power.
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May the (4th) force be with you.
Today we enjoyed a Star Wars themed lunch and baby Yoda smoothies.
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Exactly 4 years ago my brother left the hospital on his journey to become cancer free!! Love you
@BradyV99
😊
#NationalCancerDay
#Cancervive
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I just need a big mama bear hug right now ❤️
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Camp day 1 ✔️
Man, it feels good to be a DAWG 😈
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Work hard. Play hard. Recover harder. 💪🏼
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Truly an inspiration. Having worked with
@themikepenix
the past couple years, everything in this letter is 1000% authentic and the real Mike. He leads by example and uplifts everyone around him.
So proud of you, Mike. Always cheering you on!
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Last night was a movie 🤩
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In-season our main focus should be on performance and recovery from our training sessions, no longer focusing on body composition changes.
We shift our focus to “How do I fuel, hydrate, and rest enough to perform better?”
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Chickpea Fusilli Pasta w/ Mushrooms & Spinach.
< 20 minutes to cook
< $15 total
4 servings = < $4 per meal
> 40g protein
Cooking, Meal Prepping, & eating Healthy can be easy and affordable !!
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I remember 8 years ago being the only female in football volunteering under a handful of male strength coaches in a makeshift weight room out of an old grocery store in Fargo, ND.
8 years later I’m still in a football weight room doing what I love, still valued and respected.
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So you have a skills or speed coach to help with route running or pass rushing, yeah?
How about a dietitian or chef RD?
Ask yourself, how are you maximizing your performance off the field?
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Come join the growing squad in performance nutrition!! 💪🏼🥩
We want YOU to join the pack 🫵☔️🐺
Looking for creative video students, a performance nutrition fellow & coaches video managers.
Interested? See contact info below ⬇️
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Come join the SQUAD 💪🏼☔️🐺
That time of year, recruiting Practicum S&C coaches for our Winter and Summer Quarters. Must be interested in completing the CSCCA SCCC Practicum. If interested or for more information send a resume to our Volunteer Coordinator AJ Middleton at UWStrength
@uw
.edu.
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Lfg!!! 🔥😤
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This could be either dangerous or dangerously good for the catering lineup 👀
Raising Canes files plans for first Seattle-area location
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1st day of spring ball ✔️
Work hard. Recover {the body} harder.
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A few things I challenge my players to focus on:
• performance plates
• pre/intra/post fuel
• carbs!!!
• hydration/electrolytes
• rest/sleep
• consistency 🔑
• 1% better every day
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Appreciate ya coach 💪🏼
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I just don't think spring sports are gonna happen this year...
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1 hr vs 2 hrs in the gym?
3 lifts vs 6 lifts/wk ?
It doesn’t matter if you’re not …
- prioritizing protein
- consistently eating carbs
- resting & actively recovering the body
You may actually be hindering or delaying your results.
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Composite pics are Tuesday and I look like a different race and I have cornrows in cool 👍🏼
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Seahawks training camp 7/30/22.
Was able to catch up with some old faces and meet a few of the staff and coaches.
Learned some valuable information watching. Definitely going to incorporate a few things into my practice with
@UW_Football
.
Thanks for a great day,
@Seahawks
!
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Alabama performance nutrition is hiring a FT football dietitian. Apply in the link below and message me with questions.
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When you give the world the best you have, the best comes back to you.
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Sunday cooking … just testing out some things I’ll demonstrate to our
@UW_Football
players in our upcoming Husky Fuel Kitchen Series
Cutting.. Searing.. Building a performance plate.. 🤔🤫
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Stumped the guys today! 🤓 (Well some of them).
But we got a new name for trivia: Are You Smarter Than a Dietitian?
Education has to be interactive and fun.
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They weren't kidding when they said 4th quarter of your senior year flies by 😳🎓
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Officially a member of Alpha Gamma Delta ❤️💛💚
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Nicole: "Did you guys know it's the last consecutive days in a row we'll see in our life time (12-13-14)"
Kayla: "It's 2015"
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“You are the icing on the c̶a̶k̶e̶ cookie”
@UW_Football
was spoiled with love today from the nutrition staff.
• Dragon fruit smoothies
• Chick-fil-a
• DIY cookie decorating
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Pre & Post workout nutrition.
FEED the Muscles. 💪🏼
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Mid workout the fire alarms go off and they make us go outside, I didn't plan on wearing my new shoes outside... Thanks NDSU!!
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🥩 ≠ 💪🏼
Protein ≠ muscle gain
🥩 —> digest & absorb then either…
1. builds and repairs 💪🏼 (calorie surplus)
or
2. converts to 🔋 (calorie deficit)
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All I want is to be able to play ball outside this year ❤️⚾️
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The fact that I might be playing softball again.... Like wuuuut ❤️
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Do you ever get headaches from having such heavy hair because same 🙄
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“If I won the lottery I would first pay off my loans then buy a Bison bus with a driver just to have for Frisco” - Addie Long
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I’m a better sports dietitian bc of you, coach! Thanks for all your unwavering support and investment in nutrition and myself.
It’s a blessing to GET to go into work with
@UW_Football
staff & players each and every day🐺☔️💛
Fortunate to have
@AliVandenBerghe
part of our performance team. Happy National Registered Dietitian Day.
#BowDown
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S/O to the guy who ran across the field with the American flag tho... >>> 🏃🇺🇸
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When you're surrounded by people napping and you just wanna nap too but have so much to get done 😩😵
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Looking to gain muscle while losing fat?
Too large of caloric deficits (500+) can result in a loss of lean body mass 💪🏼
* Try creating a smaller deficit (250-500 calories/day) & prioritize protein with at least 1.8-2.2g/kg/d
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Best news of the week is I'm headed to Vegas the first week of summer 😈
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Campus is going to be nuts this week, can't wait to get back in Fourgo, ND 💚💍🙌🎉
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Can it be the weekend already... First weekend back was too good 😎
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*talking about how good AGR is at softball "those farm boys are juiced up"
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Bringing home hardware feels unbelievable, so very honored to play with all these girls
#family
#conferencechamps
#ForMandy
#WeSeeYaSquad
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The fact that we'll actually be able to play our first scheduled game on Wednesday 😍😍⚾️
#cleared
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So my athletic injury prevention class talked all about protective equipment and head/mouth injuries today... ironic?
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A few food pictures from this week.
From pasta bars to fajitas action stations, these guys are taking their nutrition to the next level to maximize their training adaptation, performance, and recovery.
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Who would've thought 3 years ago I'd ever say "I need a beer" 🍻
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