United Dairy Industry of Michigan
  • Schools
    • Smoothie Blender Bike
    • Parents and Guardians
    • Milk, it’s spot on.
    • School Meals
      • School Breakfast
      • School Lunch
      • School Snacks
      • Summer Feeding
    • Dairy & School Meals
      • Food Service Equipment
      • Food Service Videos
      • Food Safety
      • School Meal Recipes
      • Hot Chocolate in School
      • Lattes in School
      • Smoothies In School
    • Fuel Up to Play 60
      • Meet Our Student Ambassadors
      • School Spotlight
      • Events
      • Resources
    • Nutrition Education
    • School Grant Programs
    • Virtual Farm Tour
  • Athletes
    • Sports Nutrition
      • CrossFit
    • Chocolate Milk
    • Team Chocolate Milk
    • Professional Athletes
    • Race Toolkit
  • Health Professionals
    • Health Professionals Continuing Education
    • Health Professionals Resources
  • Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Food
    • Milk
    • Cheese
    • Chocolate Milk
  • Nutrition
    • Lactose Intolerance
    • Dairy Nutrition Facts
  • Recipes
  • Recipes
  • Blog
  • Events
  • Producers
    • Dairy Promotion Toolkit
      • Dairy Promotion Calendar
      • Promotion Event Examples
      • Farm Tour Resources
      • Promotional Handouts
      • Promotional Handouts Download
      • Promotional Items
      • Hear From Your Peers
    • Dairy Promotion Grant Program
      • Grant Tips
      • Grant FAQ
      • Grant Photo Examples
      • Application
    • Dairy Talk Webinars
    • United Dairy Industry of Michigan Board Mentor Program
  • Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Food
    • Milk
    • Cheese
    • Chocolate Milk
  • Nutrition
    • Lactose Intolerance
    • Dairy Nutrition Facts
  • Recipes
  • Recipes
  • Blog
  • Events
  • Producers
    • Dairy Promotion Toolkit
      • Dairy Promotion Calendar
      • Promotion Event Examples
      • Farm Tour Resources
      • Promotional Handouts
      • Promotional Handouts Download
      • Promotional Items
      • Hear From Your Peers
    • Dairy Promotion Grant Program
      • Grant Tips
      • Grant FAQ
      • Grant Photo Examples
      • Application
    • Dairy Talk Webinars
    • United Dairy Industry of Michigan Board Mentor Program

Home > Milk Means More Blog > Kaitlyn Cooper: Learning to Fuel My Body for Success

  • Check us out
  • Facebook
  • Twitter
  • YouTube
  • Pinterest
  • Instagram
11/11/2018

Kaitlyn Cooper: Learning to Fuel My Body for Success

Wendi Irlbeck  |  Nutrition, Sports Nutrition

I’ve always loved athletics and sports, but it’s been a journey to understand how to best fuel my body. My athletic career began as a competitive gymnast when I was 6 years old. I played high school and travel soccer for 6 years. I had to stop gymnastics due to an injury and I stopped playing soccer after graduating high school.

But then I found CrossFit. CrossFit focuses on varied, high-intensity, functional movements that draw on exercises such as calisthenics, Olympic-style weightlifting, powerlifting, plyometric, rowing, aerobic exercise and running. I fell in love with CrossFit because it offered so much variety. It also heightened my love for lifting weights. I started Olympic lifting seriously in September of 2016 after attending a camp hosted by my coach Matt.

Learning the Olympic lifts really challenged me and I spent my first year getting familiar with the lifts. As I continued to grow in the sport, I found myself training more often and at a much higher level, which lead me to grow fatigued and exhausted much more quickly.

For those that are unaware, the Olympic lifts include: The snatch and the clean & jerk. In the snatch, the weightlifter lifts the barbell from the floor to overhead in a single movement. In the clean & jerk, the weightlifter lifts the barbell first from the floor to the shoulders (the clean) and then from the shoulders to overhead (the jerk).

Watch Kaitlyn Cooper perform the snatch movement here.

https://www.milkmeansmore.org/wp-content/uploads/2018/11/11_12_Kaitlyn-Cooper-Snatch-Movement.mp4

In a competition, each weightlifter has three attempts in the snatch and three attempts in the clean & jerk. The weight of the best of each lifts is added to create the weightlifter’s total, and the best total wins.My second year of training really began to ramp up and I knew I needed to focus on my nutrition and sleep. When Coach Matt suggested working with a dietitian, I was reluctant; I had done different diet plans in the past that didn’t work for me. In the past I worked with a dietitian and I had to be highly restrictive as a competitive gymnast. Coach Matt set me up with a good friend of his, the sports dietitian for Eastern Michigan University- Allison Mankowski.

I assumed Allison would provide a strict macro list of all the things I could not eat. However, Allison gave me a variety of foods to fuel me for my sport! Allison asked me what I liked and didn’t like eating, and together we came up with a great plan that was realistic to fuel my body and performance. I was very excited that she encouraged me to drink chocolate milk after my lifts. I LOVE CHOCOLATE MILK!

Now, the first thing I do when I get home from training is to grab a giant glass of chocolate milk. It really is delicious and offers exactly what I need to recover quickly. I push my body and muscles really hard so I need something that will help me grow. Chocolate milk provides me protein to repair my exhausted muscles and carbohydrates to refuel my body. I can’t get enough chocolate milk!!

Too many people get too wrapped up in the nitty-gritty details of nutrition and forget to practice the basics. I’m a successful competitive weight lifter because I train hard and eat according to my training demands. Nutrition is so important for performance and I can’t stress enough that eating the right foods can help you be the best athlete!

My dietitian and coach have truly helped me understand the valuable role nutrition and sleep play in my performance.

To learn more about refueling with chocolate milk, click here.

Wendi Irlbeck
About the author

Wendi Irlbeck, MS, RDN is a sports nutrition specialist and fitness professional at Milk Means More. Wendi earned her bachelor’s degree in health wellness and fitness and her master’s degree in food and nutritional sciences from the University of Wisconsin-Stout. Between her undergraduate and graduate studies, Wendi worked as a certified personal trainer, health coach and fitness professional in various health facilitates and corporate wellness organizations. As a sports dietitian, she utilizes her expertise and diverse background to help educate and empower not only student athletes, but coaches on proper fueling for health and exercise performance. Wendi is a former collegiate softball pitcher who enjoys running, sport science, weight lifting and exploring the great outdoors.

No Comments

Leave a Reply Cancel reply

Tweets by MilkMeansMore

@MilkMeansMore on Instagram

milkmeansmore

View

Jan 27

Open
“I am continually amazed at Mary's passion for feeding hungry kids. She will go to any length to serve her community. While I am thinking or planning the next step as changes are happening, Mary is already implementing new ways to serve”. ~Dan Gorman, Whitehall & Montague Area Food Service Director #MiFoodHeroes has demonstrated the passion in feeding school children no matter the learning environment. And Shelby Public Schools Food Service is feeding more than their students during the pandemic; they provide meals to the community. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: Shelby Public Schools #MiEducation #UndeniablyDairy #MilkMeansMore
266 1

milkmeansmore

View

Jan 25

Open
Congratulations 🎉 to Detroit Lion and @futp60 Player Ambassador, @frank_ragnow, for being named a 2021 Pro Bowler! Continue to #FuelGreatness. Michigan’s dairy farmers are proud to have you on our team! 🏈 @detroitlionsnfl @nfl #UndeniablyDairy #OnePride #MilkMeansMore
280 1

milkmeansmore

View

Jan 24

Open
Recieve an #InstantPot for Christmas? This cheesy Chicken Taco Soup sounds like the perfect winter meal the whole family will love. 🌮🧀 Get the recipe on our story! #InstantPotRecipes #MilkMeansMore #UndeniablyDairy #QuickRecipes #ChickenTacoSoup
286 1

milkmeansmore

View

Jan 22

Open
Or should we say, peak-a-MOO 🐄🙈 #RG @msudairyfarm Peak-a-boo 🙈🐄💚 • • • • #msudairyfarm #msu #dairy #dairygood#undeniablydairy
343 4

milkmeansmore

View

Jan 21

Open
Passionate. Steadfast. Innovative. Amy Verhelle-Smith, Food Service Director at Fowlerville Community Schools said her team has been incredibly flexible and committed to nourishing their students and community throughout the pandemic. While many families have opted for their students to learn in-person, the team in Fowlerville continues to serve remote learners with to-go meals every Friday, providing five days of meals to students. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: Fowlerville Community Schools 📸: Raj Mehta, Emily Rose Chene & Jordan Hay #MiEducation #UndeniablyDairy #MilkMeansMore
318 2

milkmeansmore

View

Jan 20

Open
We're going cocoa-nuts for this S'mores Hot Chocolate recipe! Best enjoyed around a warm fire. Link to recipe in bio. 🔥☕️ #MilkMeansMore #UndeniablyDairy
281 1

milkmeansmore

View

Jan 18

Open
Catch our friend @jennywiththegoodeats on @foodnetwork’s Supermarket Stakeout tomorrow night at 10pm EST! 🛒🥛 #RG @jennywiththegoodeats Second chances are everything when there’s so much at stake 🔥⁣ ⁣ Catch me on Supermarket Stakeout with @guarnaschelli next Tuesday, January 19th at 10pm EST/9pm Central on @foodnetwork 🛒⁣ ⁣ #comebackkid #jennywiththegoodeats
276 0

milkmeansmore

View

Jan 17

Open
We're oat a loss of words with this one! 😋🥛 Warm up with a nutrient-rich bowl of oatmeal with #realmilk this #NationalOatmealMonth. Make it a masterpiece by topping with ricotta, honey and figs!
273 0

milkmeansmore

View

Jan 16

Open
Homecooked meals on cold winter days can be healthy AND comforting! Click the link in our bio to see Culinary Dietitian and former Food Network host Ellie Krieger's (@ellie_krieger) favorite one-pan dairy recipes.
267 1

milkmeansmore

View

Jan 15

Open
Train 💪 Refuel 💪 Win 💪 Repeat With a 3:1 carb to protein ratio, low-fat chocolate milk helps World Champion Snowboarder Jake Vedder (@Jake_Vedder) refuel after every training session.
285 4

milkmeansmore

View

Jan 14

Open
#RealWorks means no excuses and hard work. Don’t just make resolutions this year, beat them. Recover from tough workouts with low-fat chocolate milk to keep pushing towards your goals. #NewYearsResolutions #MilkMeansMore #UndeniablyDairy
267 1

milkmeansmore

View

Jan 13

Open
To say this school year came with challenges is an understatement. Without a crystal ball to forecast what the next week, day, or even hour could bring, Saline Area Schools’ food service staff stayed focused with one goal in mind – keep students fed any way they could. “I’m most proud of how we have come together to do things we’ve never done before,” says Lawrence D’Andrea, Director of Dining Services for Saline Area Schools. 🔗 to the full story in bio. Stay tuned for more stories on food service programs that continue to provide comforting, consistent and nutritious meals to students. To learn more about the #MiFoodHeroes project, visit the 🔗 in our bio. ❤️: @saline_hs @salineschools 📸: Raj Mehta, Emily Rose Chene & Jordan Hay #MiEducation #UndeniablyDairy #MilkMeansMore
293 0

milkmeansmore

View

Jan 12

Open
Put the "moo" in your #sMOOthies by combining yogurt, milk and other wholesome ingredients that will power you through the day! Recipe + 📸: @jennywiththegoodeats #MilkMeansMore #UndeniablyDairy #NewYearsResolutions
280 0

milkmeansmore

View

Jan 11

Open
Happy #NationalMilkDay! #GotMilk? ❤️🥛
295 2

milkmeansmore

View

Jan 8

Open
Ever in the #dairy aisle and wonder - do I need whipping cream or heavy cream? What’s the difference between butter and cultured butter? 🧈🥛 Get the scoop on dairy products on our blog! 🔗 in bio. #MilkMeansMore #UndeniablyDairy #dairydifferences #cooking #cookingwithdairy
283 0

milkmeansmore

View

Jan 7

Open
#DYK dairy farmers keep calves udderly warm with jackets during frigid Michigan winters? ❄️🐄 #RG @kipsiegler_farming During the winter months in Michigan it gets cold! So, when I put on a heavier jacket, I put one on our baby calves as well! @milkmeansmore #seedingwithsieglers #undeniablydairy #gotmilk
312 0

milkmeansmore

View

Jan 6

Open
We are only a few days away from celebrating National Milk Day with farmer Ashley at Sheridan Dairy Farm! Join us this Monday, January 11th, at 1 p.m. ET for a Virtual Farm Tour! 🐄💻 The tour will be streamed LIVE on our Facebook Page and YouTube Channel the day of! 🔗 in bio. TEACHERS - register your classroom to attend ahead of time, 🔗 to the registration page in bio. #MilkMeansMore #UndeniablyDairy #VFT #VirtualLearning #RemoteLearning
281 0

milkmeansmore

View

Jan 5

Open
Happy #NationalWhippedCreamDay! 🐄😋 Only 3 ingredients are needed to make this yummy treat, recipe on our story! #MilkMeansMore #UndeniablyDairy
286 1

milkmeansmore

View

Jan 5

Open
We are excited to announce our final Home Fridge Advantage winner – Congratulations to Brenda from Wyoming, MI! Brenda’s daughter Tiffany nominated her because she takes care of everyone in the family despite her own hardships. Brenda has always used second-hand refrigerators and is currently without a refrigerator at all. She has been using coolers to keep food cold while waiting to find an affordable refrigerator. Brenda’s wait is over, because she is getting a new refrigerator, a $500 grocery gift card and $500 cash to fill it with #UndeniablyDairy and groceries, courtesy of Michigan’s dairy farmers, the @DetroitLions and @Kroger. Brenda selected Wyoming Elementary School, where her granddaughter attends, and the Family Network of Wyoming, which has a food pantry, for her “Forward Pass.”
295 1

milkmeansmore

View

Dec 31

Open
Toast in the new year with a Warm Chocolate Raspberry Milk-tini! 🍸🥛 Recipe in bio.
267 0

milkmeansmore

View

Dec 29

Open
With protein to build, carbs to fuel and nutrient-packed, it's no wonder why low-fat chocolate milk is a power play for Justin Abdelkader (@justinabdelkader8). #MilkMeansMore #UndeniablyDairy #hockey #michigan
292 0

milkmeansmore

View

Dec 25

Open
#HappyHolidays from Michigan's dairy farmers! 🥛⛄
268 0

milkmeansmore

View

Dec 24

Open
Eggnog is all that it’s cracked up to be! 🥚🥛 Celebrate #NationalEggnogDay with this holiday classic as a latte, recipe in bio. #MilkMeansMore #UndeniablyDairy #eggnog #holidaydrink
274 0

milkmeansmore

View

Dec 23

Open
We are excited to announce our seventh Home Fridge Advantage Winner – Congratulations to Danielle from Dodgeville. This Yooper was nominated by her sister Ashlyn, who admires Danielle for optimistically managing the struggles and the pandemic while pregnant with her 4th child. She will receive a new refrigerator, $500 Kroger gift card and $500 cash to fill it with #UndeniablyDairy and groceries! Courtesy of Michigan's dairy farmers, the @detroitlionsnfl and @kroger. The two selected Houghton Elementary School, where their kids attend, for their “Forward Pass.” The school will be replacing their 29-year old cooler to make sure students have ice cold milk every day. #UndeniablyDairy #HFA #HomeFridgeAdvantage
300 2

milkmeansmore

View

Dec 20

Open
Unwrap nutrients such as calcium, vitamin D and protein all found in #realmilk this holiday season. #MilkMeansMore #UndeniablyDairy #holidayseason
283 1

milkmeansmore

View

Dec 18

Open
Love chocolate? Peppermint? Gingerbread? Visit our blog for dairy-inspired #holidayrecipes you're sure to love. Link in bio.
270 1

milkmeansmore

View

Dec 15

Open
Some #calves born during frigid Michigan winter days need a little extra TLC. ❄️🐄 Dairy farmers keep these newborns warm by using washable jackets that act as an extra layer or "winter coat," ensuring they are comfortable! #MilkMeansMore #UndeniablyDairy #cowcomfort #michigandairyfarming
300 0

milkmeansmore

View

Dec 15

Open
These Melted Ice Cream Tiramisu Cookies are @goboldwithbutter's 2020 Holiday Cookie Recipe Contest winner and truly #UndeniablyDairy! With melted ice cream 🍨, heavy cream 🥛, mascarpone cheese 🧀 and real butter 🧈 they are the ultimate dairy-filled treat. ➡️ Head to their page for the recipe. #MilkMeansMore #UndeniablyDairy #HolidayRecipes
276 1

milkmeansmore

View

Dec 13

Open
Nothing screams holiday cheer more than this Spiked Peppermint Patty Hot Chocolate on #NationalCocoaDay! 🍬☕ Link to recipe in bio. 📸 + Recipe: @chefnextdoor #MilkMeansMore #UndeniablyDairy
284 2

milkmeansmore

View

Dec 10

Open
We are excited to announce our next Home Fridge Advantage Winner – Congratulations to Ameenah from Highland Park who was nominated by her mother Adeeba. Ameenah is a part-time University of Detroit Mercy nursing student and is expecting her first child. She also worked as a Certified Nursing Assistant earlier this year at a local nursing home, caring for those isolated and battling COVID-19. Unfortunately her refrigerator leaks water and no longer keeps food at a safe temperature, much of it spoiling quickly. “I nominated Ameenah because she always cares for others and it is her turn to receive help,” said Adeeba. She will receive a new refrigerator, $500 Kroger gift card and $500 cash to fill it with #UndeniablyDairy and groceries! Courtesy of Michigan's dairy farmers, the @detroitlionsnfl and @kroger. Ameenah completed her “Forward Pass,” granting Destined for Greatness Mentoring $2000 to purchase equipment that will allow them to provide more nutrient-rich milk to young women in the City of Detroit.
294 0
FOLLOW US
Milk Means More logo
2163 Jolly Road
Okemos, Michigan 48864 517-349-8923

Receive nutrition tips, dairy fun facts, fresh recipes and more delivered to your inbox!

  • Dairy Farming
  • Dairy Food
  • Dairy Nutrition
  • Recipes
  • News
  • Blog
  • Dairy Producers
  • Events
  • For Schools
  • For Athletes
  • For Health Professionals
  • About UDIM
  • Contact

© 2021 UDIM. All Rights Reserved.

  • Sitemap
  • Privacy Policy