TIP TUESDAY: CARBOHYDRATES
Are the main fuel source for working muscles. Our muscles can store carbohydrates in the form of muscle glycogen. Glycogen is like a fuel tank for our muscles. During a workout, we tap into our stored muscle glycogen to provide fuel and maintain workout intensity.
Athletes thrive on carbohydrates! But it is important to know when you need certain types of carbs.
*Complex (long-lasting) carbs are great for 3-4 hours before practice/competition and replenishing glycogen stores after training. Complex carbohydrates sources include whole grains, oats, potatoes, beans and lentils. A benefit of complex carbs is that they are attached to vitamins and antioxidants that can improve recovery.
*Simple carbs (quick-acting) are great for within the hours before training to top off glycogen stores. Simple carbs are absorbed quickly into the bloodstream and include sources of fruit, pretzels, applesauce pouches and sport drinks/chews.
Carbohydrate needs for athletes range from 5-12g/kg/day depending on your activity and level of training!
Determining individual needs can be hard, meet with Anna our Registered Dietitian 1-on-1 to get an individualized nutrition performance plan that will help meet your goals.
To contact Anna: anna.heronimus@avera.org or 605-504-2328
When they say you can't. You do. Now is your time. To train harder than ever. To make next season your best season. #trainavera #Athleticrepublic #weknowathletes
Special Offer: 2 month Athletic Republic training membership for $200. Offer ends Oct 31st
What you eat before a workout fuels your exercise and what you eat after a workout is just as important. Find out what our Registered Sports Dietitian Anna recommends.
For any nutrition questions contact Anna
anna.heronimus@avera.org or 605-504-2328
AVERA.ORG
What Should I Eat Before – and After – I Work Out?
For over thirty years we've proven it, with athletes just like you. Now is the time to turn a cancelled season into your opportunity. To prepare. To advance. Top make next season, your best season. #trainavera #weknowathletes #athleticrepublic
Special Offer: $200 for 2 Months Athletic Republic training, offer expires October 31st
It's never been more important to stay focused, unified and committed. At Avera Sports Athletic Republic, we believe those principles lead to faster, stronger, further. #TrainAvera #AthleticRepublic #WeKnowOurAthletes #sportsperformancetraining
Special Offer: 2 months Athletic Republic training for $200, that's $100 in savings!
(Offer ends October 31st)
It's that time of year. Starting Monday Sept 21st our Fall AR FIT (STRENGTH) 9 Week Challenge begins.
We will be working with our Dietitian and setting weekly challenges for you to try and accomplish.
There is always an incentive and we will guarantee results. You will receive a finisher challenge shirt, weekly prizes, so much more!
9 Weeks. That's it. Join today!
Call us today to get signed up, class size is limited! 605-322-FAST
#trainavera #athleticreublic
3 Month+ Membership (challenge included)
$225 for 9 Weeks (discounts do apply)
Avera Sports updated their business hours.
This 6-week Phase I plan focuses on creating anatomical adaptations in the adult distance runner, and prepares you for a more-dedicated Phase II strength building program beginning in the new year!
Nutrition Tip Tuesday
Who's ready for your workout?
The key to fueling before training is planning ahead.
If you are going straight to practice after school or from work you will want a portable and easy snack like fruit with a nut butter, trail mix or a drinkable yogurt.
Aim to have a snack of mostly carbohydrates (30-60g) with some protein (5-15g) 1 hour to 30 minutes before you training session. Make sure that your snack won't cause you GI distress while you train.
Just like you practice your sport, you need to practice how you fuel your body. Which means you need to create a routine of fueling before training so you know EXACTLY what works for you before a game when it really matters! You NEVER want to try something completely new before competition.
COMMENT BELOW: your favorite pre training fuel!
Are you ready to focus on your fuel? Do you want to create a nutrition plan to energize your games and practice? Contact our Registered Dietitian Anna. anna.heronimus@avera.org or 605-504-2328
MON, NOV 30 AND 51 MORE
Winter Training for High School Distance Runners
Is nutrition your missing puzzle piece?
If you feel you aren't playing or practicing to your full potential, take a look at your day and look at what you're eating.
Are you pre and post fueling before all practices or games? Are you eating enough carbohydrates and protein? Do you need to focus more on your performance plate and adding more fruits and vegetables? Are you eating a bedtime snack before an early morning practice? Is your lunch providing you with enough nutrients to help fuel your upcoming after school practice? Are you currently injured and not sure how to continue to fuel your body?
Our registered dietitian Anna is here to help you find that last piece to your puzzle. She can spend time talking about your goals and few changes to improve your performance.
anna.heronimus@avera.org 605-504-2328
Avera Sports updated their website address.
Avera Human Performance Center updated hours, effective November 1st!
As the weather is getting cooler, and you want to move your workout indoors, we have extended our hours to include Sunday afternoons.
Foodie Friday presents Pumpkin Pie Energy Bites
These pumpkin pie energy bites taste like a bite of pumpkin pie but are loaded with Vitamin A, fiber and antioxidants. Perfect for a pre or post workout refueling snack for you or your athletes.
Ingredients:
- 1 cup rolled oats
- 1/4 cup ground flax seeds
- 2 tsp pumpkin pie spice
- 1/4 cup nut butter
- 5 tbsp unsweetened pumpkin puree
- 3 tbsp maple syrup or honey
- 1 tsp vanilla extract
- 2 tbsp mini chocolate chips
-Mix ingredients together until blended. Roll into 1 inch balls. If dough is too sticky to roll, put in the fridge for 15 minutes so it will firm up. Store the energy bites in the fridge for several days or freezer for several months Enjoy!
Contact our Registered Dietitian Anna for more helpful nutrition tips to fuel your body. anna.heronimus@avera.org 605-504-2328
MON, NOV 30 AND 51 MORE
Winter Training for High School Sprinters and Jumpers
It's an honor. Thank you Veterans, not just today but everyday.
Nutrition Tip Tuesday- Hydration
There are several different ways that you can check your hydration status. The easiest way is to check the color of your urine! Ideally you want your pee to be straw or transparent yellow. If its dark yellow, amber or honey in color means you’re dehydrated and you need to drink more water!
It's important for athletes to remain hydrated even in the winter. Staying hydrated during training helps prevent impairments in endurance and strength training as well as cognitive function.
Let's check to see if you’re drinking enough water?
Take you weight in pounds and divide it by 2. This is the MINIMUM amount of ounces your body needs per day. For example, athletes that weigh 150 pounds would need a minimum of 75 ounces per day.
Make sure to carry a water bottle with you throughout school and drink often!
Need help creating a hydration plan that works best for you? Contact Registered Dietitian Anna at anna.heronimus@avera.org 605-504-2328
Raise you're hand if your ready for your favorite Thanksgiving dishes?
Tip 1: Eat like you normally would! - "saving" calories for Turkey day is not necessary and just makes you hangry anyways
Tip 2: Workout like you normally would! -you never have to burn to earn your food even during the holidays
Tip 3: You don't need any special tips, just live life and enjoy the holiday! (there's no track and you're not going to fall off)
The holidays are meant to be enjoyed! And this year more than ever, I think we all deserve to enjoy the holidays instead of stressing about the calories in a piece of pumpkin pie!
This year: Eat the food. Enjoy the food. Ditch the guilt!
Comment below on your favorite Thanksgiving food your looking forward to enjoy!
AVERA.ORG
Should I Use Creatine?
THU, DEC 3 AT 7:30 PM CST
Sports Nutrition 101
FOODIE FRIDAY!
Need some extra flavor to your pre workout yogurt? Granola is a great fuel source for athletes plus taste great! You can sprinkle it on your oatmeal, add it to trail mix or eat it plain before a workout!
Ingredients:
2 cups oats
3/4 cup pumpkin seeds
2 tbsp chia seeds
1 tbsp pumpkin pie spice
1/3 cup honey or maple syrup
3 tbsp coconut oil, melted
1/2 cup unsweetened shredded coconut
1/2 cup dried cherries
Directions:
1. Preheat oven to 350 degrees
2. In a large mixing bowl add oats, pumpkin seeds, chia seeds, honey, pumpkin pie spice and melted coconut oil. Mix till combined.
3. Cover baking sheet with parchment paper. Add oat mixture and bake 15-20 minutes. Stir granola every 5 minutes.
4. When granola is golden brown remove from oven, mix in coconut flakes and dried cherries.
5. Allow granola to cool. Store in air tight container. Enjoy!
Avera Sports updated their business hours.
Join Registered Dietitian Anna for a virtual sports nutrition presentation Thursday, December 3rd from 7:30-8:30 PM.
Many athletes do not understand the impact of nutrition on athletic performance, health and wellness. Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=e0944436-642b-eb11-a83c-000d3a611c21
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
Skipping breakfast as an athlete is a common made mistake. It's an easy meal to skip...maybe you’re not that hungry or don't have time in the morning or have other things on your mind. If you’re skipping breakfast you’re missing an opportunity to fuel your body and optimize your performance.
Athletes need consistent intake throughout the day. Athletes also need protein at every meal including snacks in order to meet their daily needs.
Eating breakfast starts your day off right, providing the energy and nutrients you need to fuel your body for upcoming training or games. If your looking to stay on top of your game and advance in your sport, make fueling a priority.
Need help creating new breakfast ideas? Contact our registered dietitian Anna. anna.heronimus@avera.org or 605-504-2328
Got extra leftovers from Thanksgiving?
This simple turkey chili recipe is packed with protein, iron and carbohydrates. Perfect for fueling that hungry athlete in your house.
Ingredients:
1 pound of leftover cooked turkey, diced
1 small onion, diced
3 cans of diced tomatoes
2 cans of drained beans (black, pinto or both!)
2 tbsp Chili Powder
Directions:
1. Sauté onions for 4-5 minutes in a pot (cook in olive oil)
2. Once onions are cooked add diced turkey, diced tomatoes, beans and chili powder.
3. Bring ingredients to a boil, reduce to medium-low, cover and let simmer for 10 minutes.
4. Serve chili with your favorite toppings!
Avera Sports would like to wish you a Happy Thanksgiving. During these unprecedented times we hope that you get the opportunity to spend time with those you love. Thankful for each and everyone of you.
What are you thankful for this year?
#maskupsodak #TrainAvera
LAST DAY TO SIGN UP!!
Join Registered Dietitian Anna for a virtual sports nutrition presentation Thursday, December 3rd from 7:30-8:30 PM.
Many athletes do not understand the impact of nutrition on athletic performance, health and wellness. Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=e0944436-642b-eb11-a83c-000d3a611c21
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
TUE, DEC 22 AT 7:30 PM CST
Virtual Sports Nutrition 101
Interested in Orthopaedic Physical Therapy Residency check out this group page!
Orthopaedic Physical Therapy Residency at Avera Therapy
ARFit Adult Fitness Challenge 2021! Starts January 4th and runs for 9 weeks. Train smarter. See RESULTS faster. Stop in today to sign up at the Avera Human Performance Center on Louise or call us at 605-322-3278. Let 2021 be your best year yet!
Join Registered Dietitian Anna NEXT TUESDAY NIGHT (December 22nd) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=5f69033d-d53b-eb11-a83d-000d3a611c21
Busy or can't make it? No worries, contact Anna and she will let you know when the January session is scheduled.
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
FRI, JAN 1, 2021 AND 51 MORE
Winter Training for Triathletes
MON, JAN 4, 2021 AND 51 MORE
Train Smarter See Results Faster Join the AR FIT Challenge
Did you know that sometimes you NEED to take in carbohydrates when training or during a game?
CARBOHYDRATES = FUEL YOUR BODY = ENERGY
During long training sessions (games/matches/competitions), you start to run out of energy and need to replenish it by taking carbohydrates in during training.
You want the carbohydrates to be easy to digest and for your stomach to tolerate them. Avoid trying new foods during a game or competition just in case they aren't tolerated well. Practice trying different carbohydrates during practice.
The easiest way to take in carbohydrates during training is to drink them in sports drink. Sometimes you need more carbs though and this is when using applesauce, sports chews and dried fruit work well.
Need help creating a fueling schedule during games? Contact our Dietitian anna.heronimus@avera.org or 605-504-2328
Who doesn't love a good Christmas themed energy bite? Over the holidays workout and practice schedules may be at different times then you're used to.
Remember to continue to fuel with simple carbohydrates at least an hour before practice and to fuel after with a 2:1 ratio of carbohydrates.
Have a Merry Christmas and enjoy the time off with family & friends!
ARFit, Adult Fitness challenge starts Jan 4th! Are you signed up? Pre/Post testing, class size is limited, any fitness level welcomed, must be 18+. Call 605-322-3278 or stop in at the Avera Human Performance Center today and get signed up! Train Smarter- See Results FASTER!
TONIGHT IS THE NIGHT! Don't miss out on this great opportunity to learn how to fuel for competition. Sign up and tune in at 7:30PM
https://www.avera.org/classes-events/search-results-detail/?eventId=5f69033d-d53b-eb11-a83d-000d3a611c21
MON, DEC 28 AND 48 MORE
Coach Rozy's Adult Fitness Classes in Beresford
Fueling isn't only about energy but how you take care of yourself emotionally and socially as well. Enjoy the holidays with family and friends but have a plan to get your body the nutrients it needs... ALL YEAR LONG!
You're hard work as an athlete doesn't just start with the New Year or when you’re in your season. Athletes need well rounded fueling plans all year around.
Ready to start working on your fueling plan? Set up a free 15 minute discovery call with Registered Dietitian Anna to see how she can help fuel your goals.
E-mail: anna.heronimus@avera.org
Direct Line: 605-504-2328
New Year ---- New Fueling Challenge!!
Just like your coaches push you to get better during practice our Registered Dietitian is pushing you to UP your fueling game this year!
Sports nutrition is more than ever important for athletes to keep up their strength, endurance, speed, energy, repair muscles and strengthen bones. Make 2021 your best year yet to fuel your body for max performance.
Join us this month for a fueling challenge to kick start your nutritional goals as a hard working athlete.
Want to get involved? Pick up a copy at the Avera Human Performance Center or e-mail Anna anna.heronimus@avera.org to get a copy of our January Fueling Challenge!
Happy #FoodieFriday
Overnight oats can be used as a quick breakfast or pre/post fueling snack. Packed with protein, color, healthy fat and carbohydrates makes this an easy go to option.
The perfect thing about overnight oats is you can make them super quick and different every day. Adding different fruits, nuts, seeds, spices, protein can help you mix it up.
Need more go to options to keep you fueled? Contact Anna anna.heronimus@avera.org 605-504-2328
WED, JAN 27 AT 7:30 PM CST
Virtual Sports Nutrition 101
Do you struggle to eat enough protein in the morning?
Eating enough protein (20-35 grams per meal) is critical for repairing and building muscle so you get stronger and faster!
Comment below what's your favorite go to protein for breakfast?
Need more ideas on how to fuel your body? Contact our Registered Dietitian Anna anna.heronimus@avera.org
Congrats to Caleb Sayler on signing his Letter of Intent to compete for Dakota Wesleyan University next year in Cross-Country and Track and Field. Caleb trained with Avera Sports this past summer prior to the cross-country season, and is currently training for the upcoming track and field season. Good luck on the upcoming season, and your future years at DWU! #TrainAvera #SpeedWins
Hey Athletes! Lets focus on hydration this week. Dehydration leads to poor performance, impaired recovery and increased risk of injury.
We know that not all electrolyte beverages are created equal so we've created a "sheet sheet" to compare some common options.
Here are some quick takeaways.
-Water is great to drink throughout the day.
-If you've sweating heavily or exercising for 60 minutes or more, then consuming a drink that replenishes electrolytes is appropriate.
-A sports drink that provides carbohydrates in addition to electrolytes is a great way to contribute to fueling your muscles during intense activity without placing stress on your GI system.
If you have any questions about hydrating properly for you training load, contact Anna - anna.heronimus@avera.org
Join Registered Dietitian Anna THIS WEDNESDAY NIGHT (January 27th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up:https://www.avera.org/classes-events/search-results-detail/?eventId=38059033-bd51-eb11-a83e-000d3a611c21
Can't make it? Join us next month on February 8th & 24th.
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
Want to make sure you are giving your body the nutrients it needs after training but you are going home and having dinner so you don't know if you need a recovery snack?
Look at how much TIME you have between practice ENDING and dinner.
Is it more than 45 minutes? Then you need a recovery snack.
Less than 45 minutes? Dinner is your recovery meal. Make sure it has a good source of protein, carbohydrates, color and fluid! Think Performance Plate!
Want to learn more about post-recovery fuel. Contact Anna anna.heronimus@avera.org
Join Registered Dietitian Anna NEXT MONDAY NIGHT (February 8th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=fc8f4453-bd51-eb11-a83e-000d3a611c21
Can't make it? Join us on February 24th.
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
MON, FEB 8 AT 7:30 PM CST
Virtual Sports Nutrition 101
Registered Dietitian Anna gives some great ideas how to keep fueling for all those outdoor activities!
https://www.avera.org/balance/sports-medicine-and-performance-training/wake-up-your-workouts-with-winter-outdoor-activities/
AVERA.ORG
Wake Up Your Workouts with Winter Outdoor Activities
Do you know your school lunch isn't ENOUGH NUTRITION for athletes?
Most school lunches aren't big enough for active teen athletes! To make your lunch work for you, bring extra food to bulk it up.
Fruit is always easy to throw in your backpack, fresh, diced or canned all work.
Vegetables + a dip like hummus is a great way to add more color to your plate.
Trail Mix is another easy thing to throw in your backpack that adds more nutrition to your plate.
Yogurt and cheese are both great sources of protein to add to your lunch!
Bars are always and easy and go to option, try adding one to school lunch to help give you more nutrition.
Remember, if you are an athlete, you need MORE NUTRITION than your non-athlete friends! It may seem "embarrassing" to eat "so much" but know that your body needs it! Use food to help you be the best athlete you can! Learn more about how nutrition impacts your performance! Schedule a free discovery call with Registered Dietitian Anna -605-504-2328 or e-mail aheronimus@avera.org.
Join Registered Dietitian Anna TOMORROW NIGHT (February 8th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=fc8f4453-bd51-eb11-a83e-000d3a611c21
Can't make it? Join us on February 24th.
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
FOODIE FRIDAY!
Upcoming sports and competitive events mean it’s time to make sure you’re refueling yourself, athletes. Whether the players are kids, teenagers or adults, planning ahead sets you up for success, and makes it much easier to stick to your nutrition goals for health and performance.
These PB&J bars are a super simple to make, and they’re a delicious way to keep any athlete fully fueled. Not only that, they’re extra peanut buttery, chewy, sweet and fruity.
Need more recipe ideas for your athletes? Contact Registered Dietitian Anna: anna.heronimus@avera.org or call 605-504-2328
https://www.avera.org/balance/sports-medicine-and-performance-training/recipe-peanut-butter-and-jelly-fuel-bars/
AVERA.ORG
Recipe: Peanut Butter and Jelly Fuel Bars
Want to make sure you are giving your body the nutrients it needs after training but you are going home and having dinner so you don't know if you need a recovery snack?
Look at how much TIME you have between practice ENDING and dinner.
Is it more than 45 minutes? Then you need a recovery snack.
Less than 45 minutes? Dinner is your recovery meal. Make sure it has a good source of protein, carbohydrates, color and fluid! Think Performance Plate!
Want to learn more about post-recovery fuel. Contact Anna anna.heronimus@avera.org
Join Registered Dietitian Anna NEXT MONDAY NIGHT (February 8th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=fc8f4453-bd51-eb11-a83e-000d3a611c21
Can't make it? Join us on February 24th.
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
We have just learned from our building’s power supplier that beginning today (February 16, 2021), at 4PM, and lasting through Thursday, February 18, 2021, Avera Human Performance Center will be experiencing rolling power outages.
Due to the lack of consistency in the power outages we have made the decision to close our facility until Friday morning at 5am. Beginning at that time our schedule will resume as normal.
During this time, The Avera Orthopedic Urgent Care Clinic will move to the Avera Specialty Hospital (6100 S. Louise Ave.).
We apologize for any inconvenience this may cause. Thank you for your understanding, patience and cooperation.
Constantly dragging your feet at practice? Yawning? Feel like all you want to do is take a nap?
LOW ENERGY is a reason to take a look at your nutrition. If you are feeling low on energy, ask yourself:
Do I eat breakfast?
Am I fueling every 3-4 hours?
Do I eat carbs before training/competing?
Do I use recovery nutrition (do you eat a protein + carbs within 45 minutes of practice ending?)
Am I hydrated?
Do I need to add in more energy dense snacks?
Nutrition is KEY in proving you with ENERGY. If you find yourself constantly low on energy, reach out to a dietitian (like ME) to help you with this. I can analyze your nutrition NOW and let you know where you are lacking and what to add - contact Anna (Registered Dietitian) for a FREE 15 minute discovery call. anna.heronimus@avera.org 605-504-2328
Ready to get outside? Check out all the winter activities and how many calories you can burn doing each one.
https://www.avera.org/balance/sports-medicine-and-performance-training/winter-activities-burn-calories/
AVERA.ORG
Winter Activities Can Really Burn Calories
Avera Sports updated their business hours.
Registered Dietitian Anna gives some great ideas how to keep fueling for all those outdoor activities!
https://www.avera.org/balance/sports-medicine-and-performance-training/wake-up-your-workouts-with-winter-outdoor-activities/
AVERA.ORG
Wake Up Your Workouts with Winter Outdoor Activities
Do you know your school lunch isn't ENOUGH NUTRITION for athletes?
Most school lunches aren't big enough for active teen athletes! To make your lunch work for you, bring extra food to bulk it up.
Fruit is always easy to throw in your backpack, fresh, diced or canned all work.
Vegetables + a dip like hummus is a great way to add more color to your plate.
Trail Mix is another easy thing to throw in your backpack that adds more nutrition to your plate.
Yogurt and cheese are both great sources of protein to add to your lunch!
Bars are always and easy and go to option, try adding one to school lunch to help give you more nutrition.
Remember, if you are an athlete, you need MORE NUTRITION than your non-athlete friends! It may seem "embarrassing" to eat "so much" but know that your body needs it! Use food to help you be the best athlete you can! Learn more about how nutrition impacts your performance! Schedule a free discovery call with Registered Dietitian Anna -605-504-2328 or e-mail aheronimus@avera.org.
Join Registered Dietitian Anna WEDNESDAY NIGHT (February 24th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=66704e78-bd51-eb11-a83e-000d3a611c21
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
WED, FEB 24 AT 7:30 PM CST
Virtual Sports Nutrition 101
We have just learned from our building’s power supplier that beginning today (February 16, 2021), at 4PM, and lasting through Thursday, February 18, 2021, Avera Human Performance Center will be experiencing rolling power outages.
Due to the lack of consistency in the power outages we have made the decision to close our facility until Friday morning at 5am. Beginning at that time our schedule will resume as normal.
During this time, The Avera Orthopedic Urgent Care Clinic will move to the Avera Specialty Hospital (6100 S. Louise Ave.).
We apologize for any inconvenience this may cause. Thank you for your understanding, patience and cooperation.
Constantly dragging your feet at practice? Yawning? Feel like all you want to do is take a nap?
LOW ENERGY is a reason to take a look at your nutrition. If you are feeling low on energy, ask yourself:
Do I eat breakfast?
Am I fueling every 3-4 hours?
Do I eat carbs before training/competing?
Do I use recovery nutrition (do you eat a protein + carbs within 45 minutes of practice ending?)
Am I hydrated?
Do I need to add in more energy dense snacks?
Nutrition is KEY in proving you with ENERGY. If you find yourself constantly low on energy, reach out to a dietitian (like ME) to help you with this. I can analyze your nutrition NOW and let you know where you are lacking and what to add - contact Anna (Registered Dietitian) for a FREE 15 minute discovery call. anna.heronimus@avera.org 605-504-2328
Ready to get outside? Check out all the winter activities and how many calories you can burn doing each one.
https://www.avera.org/balance/sports-medicine-and-performance-training/winter-activities-burn-calories/
AVERA.ORG
Winter Activities Can Really Burn Calories
Avera Sports updated their business hours.
Need an easy breakfast or perfect treat to hit the spot for a night snack? Try out these easy mug cakes with a hidden protein boost using @kodiakcakes pancake mix.
Extra Options:
Apple Cinnamon (add cinnamon, apple sauce and raisins)
Double Chocolate (add cocoa powder & chocolate chips)
Fruity (add frozen fruit + nut butter)
Need more recipe ideas: Contact our Registered Dietitian Anna anna.heronimus@avera.org
How often have you heard carbohydrates are evil, don't eat them!
THIS IS THE FARTHEST FROM THE TRUTH! ATHLETES NEED CARBS!
While your parents may be on a low carb diet, they are NOT training and performing like you are. Your muscles prefer to use carbohydrates for ENERGY to help your perform at YOUR highest level.
Want to find out if you’re getting enough carbohydrates as an athlete? Contact our Registered Dietitian Anna at anna.heronimus@avera.org or call 605-504-2328
Join Registered Dietitian Anna WEDNESDAY NIGHT (February 24th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=66704e78-bd51-eb11-a83e-000d3a611c21
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
WED, FEB 24
Virtual Sports Nutrition 101
We have just learned from our building’s power supplier that beginning today (February 16, 2021), at 4PM, and lasting through Thursday, February 18, 2021, Avera Human Performance Center will be experiencing rolling power outages.
Due to the lack of consistency in the power outages we have made the decision to close our facility until Friday morning at 5am. Beginning at that time our schedule will resume as normal.
During this time, The Avera Orthopedic Urgent Care Clinic will move to the Avera Specialty Hospital (6100 S. Louise Ave.).
We apologize for any inconvenience this may cause. Thank you for your understanding, patience and cooperation.
Constantly dragging your feet at practice? Yawning? Feel like all you want to do is take a nap?
LOW ENERGY is a reason to take a look at your nutrition. If you are feeling low on energy, ask yourself:
Do I eat breakfast?
Am I fueling every 3-4 hours?
Do I eat carbs before training/competing?
Do I use recovery nutrition (do you eat a protein + carbs within 45 minutes of practice ending?)
Am I hydrated?
Do I need to add in more energy dense snacks?
Nutrition is KEY in proving you with ENERGY. If you find yourself constantly low on energy, reach out to a dietitian (like ME) to help you with this. I can analyze your nutrition NOW and let you know where you are lacking and what to add - contact Anna (Registered Dietitian) for a FREE 15 minute discovery call. anna.heronimus@avera.org 605-504-2328
As athletes we often forget that we need to fuel our body every 3-4 hours to make sure we have enough fuel in our tank.
We often forget or don't have pre fueling options available for our practices or games. Which can lead to being tired and running out of energy during practice.
Stock up on apple sauce pouches, fruit snacks, pretzels, goldfish, fruit or granola bars in your cars, lockers, or back packs to make sure you have a fueling source before practice or games.
For more fueling ideas contact Anna at anna.heronimus@avera.org
Need an easy breakfast or perfect treat to hit the spot for a night snack? Try out these easy mug cakes with a hidden protein boost using @kodiakcakes pancake mix.
Extra Options:
Apple Cinnamon (add cinnamon, apple sauce and raisins)
Double Chocolate (add cocoa powder & chocolate chips)
Fruity (add frozen fruit + nut butter)
Need more recipe ideas: Contact our Registered Dietitian Anna anna.heronimus@avera.org
How often have you heard carbohydrates are evil, don't eat them!
THIS IS THE FARTHEST FROM THE TRUTH! ATHLETES NEED CARBS!
While your parents may be on a low carb diet, they are NOT training and performing like you are. Your muscles prefer to use carbohydrates for ENERGY to help your perform at YOUR highest level.
Want to find out if you’re getting enough carbohydrates as an athlete? Contact our Registered Dietitian Anna at anna.heronimus@avera.org or call 605-504-2328
Join Registered Dietitian Anna WEDNESDAY NIGHT (February 24th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=66704e78-bd51-eb11-a83e-000d3a611c21
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
WED, FEB 24
Virtual Sports Nutrition 101
We have just learned from our building’s power supplier that beginning today (February 16, 2021), at 4PM, and lasting through Thursday, February 18, 2021, Avera Human Performance Center will be experiencing rolling power outages.
Due to the lack of consistency in the power outages we have made the decision to close our facility until Friday morning at 5am. Beginning at that time our schedule will resume as normal.
During this time, The Avera Orthopedic Urgent Care Clinic will move to the Avera Specialty Hospital (6100 S. Louise Ave.).
We apologize for any inconvenience this may cause. Thank you for your understanding, patience and cooperation.
As athletes we often forget that we need to fuel our body every 3-4 hours to make sure we have enough fuel in our tank.
We often forget or don't have pre fueling options available for our practices or games. Which can lead to being tired and running out of energy during practice.
Stock up on apple sauce pouches, fruit snacks, pretzels, goldfish, fruit or granola bars in your cars, lockers, or back packs to make sure you have a fueling source before practice or games.
For more fueling ideas contact Anna at anna.heronimus@avera.org
Need an easy breakfast or perfect treat to hit the spot for a night snack? Try out these easy mug cakes with a hidden protein boost using @kodiakcakes pancake mix.
Extra Options:
Apple Cinnamon (add cinnamon, apple sauce and raisins)
Double Chocolate (add cocoa powder & chocolate chips)
Fruity (add frozen fruit + nut butter)
Need more recipe ideas: Contact our Registered Dietitian Anna anna.heronimus@avera.org
How often have you heard carbohydrates are evil, don't eat them!
THIS IS THE FARTHEST FROM THE TRUTH! ATHLETES NEED CARBS!
While your parents may be on a low carb diet, they are NOT training and performing like you are. Your muscles prefer to use carbohydrates for ENERGY to help your perform at YOUR highest level.
Want to find out if you’re getting enough carbohydrates as an athlete? Contact our Registered Dietitian Anna at anna.heronimus@avera.org or call 605-504-2328
Join Registered Dietitian Anna WEDNESDAY NIGHT (February 24th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=66704e78-bd51-eb11-a83e-000d3a611c21
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
WED, FEB 24
Virtual Sports Nutrition 101
Tournament TIME!
Carbohydrates = Main Fuel Source
When playing hard at tournaments, fuel is used and electrolytes and fluid will be lost in sweat!
With a 30-60 minute break between games, replenishing carbohydrates and hydrating is important. Think simple carbohydrates!
Fueling ideas:
• applesauce pouches
• bananas
• fruit leathers
• cliff bars
• pretzels + water
• graham crackers + water
With a 1.5-3 hour break between games, including protein will be beneficial.
Fueling Ideas:
• chocolate milk
• PB and jelly sandwiches,
• granola bars
• yogurt smoothies
• canned chicken and crackers
• Greek yogurt + fruit and granola
For more tournament day fueling ideas, contact Registered Dietitian at anna.heronimus@avera.org
Written by Dietetic Intern Francine H
As athletes we often forget that we need to fuel our body every 3-4 hours to make sure we have enough fuel in our tank.
We often forget or don't have pre fueling options available for our practices or games. Which can lead to being tired and running out of energy during practice.
Stock up on apple sauce pouches, fruit snacks, pretzels, goldfish, fruit or granola bars in your cars, lockers, or back packs to make sure you have a fueling source before practice or games.
For more fueling ideas contact Anna at anna.heronimus@avera.org
Need an easy breakfast or perfect treat to hit the spot for a night snack? Try out these easy mug cakes with a hidden protein boost using @kodiakcakes pancake mix.
Extra Options:
Apple Cinnamon (add cinnamon, apple sauce and raisins)
Double Chocolate (add cocoa powder & chocolate chips)
Fruity (add frozen fruit + nut butter)
Need more recipe ideas: Contact our Registered Dietitian Anna anna.heronimus@avera.org
How often have you heard carbohydrates are evil, don't eat them!
THIS IS THE FARTHEST FROM THE TRUTH! ATHLETES NEED CARBS!
While your parents may be on a low carb diet, they are NOT training and performing like you are. Your muscles prefer to use carbohydrates for ENERGY to help your perform at YOUR highest level.
Want to find out if you’re getting enough carbohydrates as an athlete? Contact our Registered Dietitian Anna at anna.heronimus@avera.org or call 605-504-2328
Join Registered Dietitian Anna WEDNESDAY NIGHT (February 24th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=66704e78-bd51-eb11-a83e-000d3a611c21
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
Tournament TIME!
Carbohydrates = Main Fuel Source
When playing hard at tournaments, fuel is used and electrolytes and fluid will be lost in sweat!
With a 30-60 minute break between games, replenishing carbohydrates and hydrating is important. Think simple carbohydrates!
Fueling ideas:
• applesauce pouches
• bananas
• fruit leathers
• cliff bars
• pretzels + water
• graham crackers + water
With a 1.5-3 hour break between games, including protein will be beneficial.
Fueling Ideas:
• chocolate milk
• PB and jelly sandwiches,
• granola bars
• yogurt smoothies
• canned chicken and crackers
• Greek yogurt + fruit and granola
For more tournament day fueling ideas, contact Registered Dietitian at anna.heronimus@avera.org
Written by Dietetic Intern Francine H
As athletes we often forget that we need to fuel our body every 3-4 hours to make sure we have enough fuel in our tank.
We often forget or don't have pre fueling options available for our practices or games. Which can lead to being tired and running out of energy during practice.
Stock up on apple sauce pouches, fruit snacks, pretzels, goldfish, fruit or granola bars in your cars, lockers, or back packs to make sure you have a fueling source before practice or games.
For more fueling ideas contact Anna at anna.heronimus@avera.org
Need an easy breakfast or perfect treat to hit the spot for a night snack? Try out these easy mug cakes with a hidden protein boost using @kodiakcakes pancake mix.
Extra Options:
Apple Cinnamon (add cinnamon, apple sauce and raisins)
Double Chocolate (add cocoa powder & chocolate chips)
Fruity (add frozen fruit + nut butter)
Need more recipe ideas: Contact our Registered Dietitian Anna anna.heronimus@avera.org
How often have you heard carbohydrates are evil, don't eat them!
THIS IS THE FARTHEST FROM THE TRUTH! ATHLETES NEED CARBS!
While your parents may be on a low carb diet, they are NOT training and performing like you are. Your muscles prefer to use carbohydrates for ENERGY to help your perform at YOUR highest level.
Want to find out if you’re getting enough carbohydrates as an athlete? Contact our Registered Dietitian Anna at anna.heronimus@avera.org or call 605-504-2328
Join Registered Dietitian Anna WEDNESDAY NIGHT (February 24th) for a virtual sports nutrition presentation from 7:30-8:30 PM.
Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=66704e78-bd51-eb11-a83e-000d3a611c21
For any questions contact Anna: anna.heronimus@avera.org or 605-504-2328
