Together Apart: Home cookin’ with a purpose
May 20, 2020 | Football, Mike Lucas
Away from comforts of campus, dietician Sophie Pomrehn is helping players maintain healthy habits
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BY MIKE LUCAS
UWBadgers.com Senior Writer
MADISON, Wis. — As Wisconsin's football performance dietitian, Sophie Pomrehn is making sure players are putting the right fuel in their bodies.
In other words, her job hasn't changed. But the way she does it certainly has been adjusted since the UW campus closed in March.
Without the benefit of amenities players have grown accustomed to around the football facility – training table meals, nutrition-rich shakes and healthy snacks at their fingertips – Pomrehn has worked to provide nutritional guidance from afar to players scattered across the country.
The last two months have been uncharted waters for everyone.
"When I'm talking with athletes, they're really focused on getting into a schedule and a good routine," Pomrehn said. "It's not easy. There are a lot of things going on. But they can see this is an opportunity to utilize the time and build habits.
"Nutritionally this can be a great opportunity for them … changing habits is not easy. But if you can start with small things now and really carry that over to whenever we return (to campus) and be ready to go (for the season) that's going to be incredible.
"So, I preach the same message.
"Work on the things that are going to give you that advantage.
"Nutrition is a huge option in that."
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One of the main differences between life in Madison and life at home is that the players may not be burning as much fuel as they would during structured team workouts on campus.
"A big thing will be adjusting their intake while they're not training at the same intensity," Pomrehn detailed. "We still have some guys who are interested in gaining weight, so there's that balance. You want to make sure it's good weight they're putting on.
"We still need them to get extra calories. Along with limited activity, how does their eating change? How should they cook for themselves? They're asking questions and we're providing those resources."
Utilizing virtual resources has become an indispensable tool for her department.
"Teamworks is a big one," said Pomrehn, a 2014 UW grad in dietetics, of the app that helps keep everyone in the football program in the loop. "I can upload recipes and grocery guides with a few different recipes in there for each week to give them some guidance and resources in terms of cooking for themselves.
"That's where I went first. Since they're receiving money weekly (via debit cards), they know what they should be doing with that money to purchase food. And then beyond specific grocery guides, I'll also put in different recipes for sweet cravings.
"Then it's making sure to reach out to guys via text, phone calls, FaceTime.
"We're here for them and able to answer questions while they're not training in Madison."
Pomrehn, who has her master's degree from Illinois State, joined the Badger program last May after spending the 2018-19 season as the Director of Sports Nutrition for the Wyoming football team. Prior to that, she was the Assistant Director of Performance Nutrition at Nebraska. She is well-versed on hydration, micronutrients and sustaining protein and carbohydrates levels for requisite performance; wherever, whenever.
"We've sent various supplements to the players," she said. "Everyone was able to get Vitamin D and a protein powder. Then, depending on their injury history and personal and individualized needs, we provided different supplements.
"They have the resources to now be able to fuel for themselves."
Regarding some of the challenges, she noted, "They are used to having the nutrition center (next door to the locker room) and different resources with Red Cards (prepaid plan) to purchase meals (and groceries) on campus. Now it's adjusting that. What can I make? What does my grocery list need to look like?"
Communicating or sharing such needs at home is crucial.
"If they're not grocery shopping (on their own), they have to be talking with their family on what they need to get," Pomrehn said.
Part of the overall adaptation to home cookin' is flexibility at the dinner table.
"Some will cook on their own, but often times they will have family members cooking dinner," she said. "They can be eating what their families are eating, but there might be some adjustments to make sure they're getting all the food groups and the right portions.
"The first thing that I'll call and ask a player is, are they getting all the food groups? I've been working with them on this a lot. They need a carbohydrate, a lean protein and a fruit or a vegetable. That's the big three they have to make sure they're getting each meal.
"It's been pretty cool to see some of the guys talk about using some of the recipes I sent out."
On week one, for instance, there were recipes for jerk chicken, burrito bowls, BBQ beef and beans and creamy Cajun chicken pasta. Included was a grocery list and some things to review before shopping. Players were given the freedom to substitute items based on likes and dislikes.
Some have taken a real liking to cooking.
"Eric Burrell has sent me quite a few pictures of food that he has made," Pomrehn said of the UW defensive back who's among a handful of players still in Madison. "He has been one that has been stepping up in the kitchen and taking advantage of his time."
When the team is training on campus, there's an offseason routine the players adhere to.
And there are many little conveniences. Like weighing in on digital scales.
"When we're training normally," she said, "they'd step on the scale, click their name and picture, weigh themselves. I would record and organize those body weights and look at long-term change. Now the athletes are sending me their body weights.
"We're working with what we've got."
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Burrell has taken Pomrehn's instruction to heart.
"I've been communicating with Sophie, going back and forth, texting her and Coach K," said Burrell, who was referencing UW strength and conditioning coach Ross Kolodziej. "I'll text them, 'Hey, what's healthy for me?' And they'll give me some different ideas.
"Sometimes, I'll go on Pinterest. What I think would be delicious, I'll send to Sophie and she'll tell me if it's a great idea or a bad idea. I usually send a picture of the finished product and give them my feedback."
Burrell has been doing most of his grocery shopping around the UW campus.
"You try to get that balance between the food that you like to eat and what is healthy," he said.
Self-discipline is an asset.
"Like if you see a bag of chips and you're like, 'Oh, just let me have one of these.' It takes a lot of discipline, honestly. It's easy just to order some food (for delivery). But usually that stuff isn't as healthy for you. As the years have gone on, I've become more disciplined on how to take care of my body."
In his own kitchen, Burrell has replicated the Taco Bell Crunchwrap Supreme.
"I was just experimenting with it and trying to do the steps, using all the ingredients, and it ended up my favorite dish so far," he said.
While quarantining, Burrell has gained some weight. He was carrying around 195 pounds on his 6-foot frame in the Rose Bowl. He's now up to 207. He admitted that cooking is a whole new experience. "My dad is a great cook," he said. "But I never really had the discipline to learn from him."
In December, Burrell, a redshirt junior from Severn, Maryland (just outside of Baltimore), earned his undergraduate degree in personal finance. During the recently completed semester, he began working towards his master's in Educational Leadership and Policy Analysis.
"I ended up with a 3.8 in grad school, the highest GPA that I've had in college," said Burrell, who transitioned smoothly to online instruction following spring break. "I wish it would have been in-person a lot more. But with this generation, we're used to being on electronics. So, it was an easy transition."
Last season, Burrell started 13 games and emerged as an impact player. Along with 55 tackles, the fifth-most on the defense, he tied for the team lead with three interceptions. The Badgers return an experienced secondary: Burrell, Reggie Pearson, Caesar Williams, Faion Hicks, Rachad Wildgoose, et al.
And from Burrell's perspective, the virtual coaching phase has gone well this spring.
"It can be difficult but Coach (Jim) Leonhard does a good job of explaining," Burrell said of Wisconsin's defensive coordinator and secondary coach. "We don't have a lot of young guys and that's very crucial in helping us learn. We put in new plays each week and go from there."
Burrell has been sharing a Madison apartment with graduated wide receiver A.J. Taylor, who tore his Achilles tendon in the final regular-season game against Minnesota.
"He couldn't do a whole lot, but we were starting to do ladders and workout circuits in our apartment," said Burrell, who lost his roommate and workout partner last week when Taylor returned home to Kansas City.
There are some other UW football players who stayed on campus this semester and are living near Camp Randall Stadium. "But I haven't gone over there with COVID-19 and social distancing," Burrell said. "I haven't done much outside of my apartment."
It can get a little lonely, he confided.
"I wake up, eat breakfast, and then you've got to get a workout in," he said of his daily routine. "I'll lay around for a little bit and maybe go outside and get some fresh air if it's a nice day. I might go to the lake and walk around. And I'll come back and play video games with my friends.
"You just have to figure out ways to keep yourself busy."
On Sunday, Burrell got up and cooked breakfast while watching televised church services.
"My go-to is scrambled eggs, bacon and a little bit of fruit," he said. "Sometimes cereal."
For lunch, he was planning on some leftover pasta from the night before.
For dinner, he was going to splurge with takeout from a local restaurant.
"Ribeye, sweet potatoes, Caesar salad," he said. "And then I'm watching The Last Dance."
That would be for dessert. Burrell has gotten hooked on ESPN's 10-episode documentary featuring Michael Jordan. The final two episodes of "The Last Dance" aired Sunday night.
"I'm biased. I'm a LeBron James fan," Burrell conceded. "I was too young and never watched him (Jordan) play. But I've definitely changed my perspective on him. He earned my respect."
Jordan impacted Burrell's mindset and gave him something to think about moving forward.
"If you really want it, you've got to go get it," Burrell said. "Nothing is going to be given."
Food for thought. For 2020 and beyond.
