Avery Nutrition

Avery Nutrition 🏅 Sports dietitian consulting athletes worldwide
🍽 Specialist in IBS & weight management
🚣🏻‍♀️ NCAA Athlete ➡ Masters Rower & Marathoner
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Not every workout needs a supplement.Sweat rate, conditions, and session length matter more than marketing when it comes...
02/23/2026

Not every workout needs a supplement.

Sweat rate, conditions, and session length matter more than marketing when it comes to electrolyte needs.

And remember: electrolytes are found in everyday foods — supplements are situational, not mandatory.

Follow for practical fueling tips!

Hot weather or cold weather — which do you train in most?

Sweat losses include more than just fluid.During longer or harder training, replacing carbs and sodium along with fluid ...
02/20/2026

Sweat losses include more than just fluid.

During longer or harder training, replacing carbs and sodium along with fluid can make a meaningful difference in performance and recovery.

Save this for tough training days.

Water only or sports drink — what do you use most?

Gels are one option — not the gold standard.Real food, convenience foods, and commercial sports products can all work. T...
02/18/2026

Gels are one option — not the gold standard.

Real food, convenience foods, and commercial sports products can all work. The best choice is the one you’ll actually use under pressure — and tolerate.

Try some of these during your long workouts and see which ones work best for you.

Team Gels or Team Real Food?

Most athletes hit the wall because fuel runs out — not because they’re weak.Fueling before and during training is one of...
02/15/2026

Most athletes hit the wall because fuel runs out — not because they’re weak.

Fueling before and during training is one of the simplest ways to improve long sessions and race-day performance.

Share this with someone who’s bonked before.

How many miles in are you when you usually start to fade?

Not hungry doesn’t mean not needing fuel.You don’t need a full breakfast to train well — but you do need some carbohydra...
02/13/2026

Not hungry doesn’t mean not needing fuel.

You don’t need a full breakfast to train well — but you do need some carbohydrates to keep your engine running.

Early sessions work best when your body gets something it can use easily.

Morning or evening workouts — which ones are harder for you?

Fasted training doesn’t build mental toughness. It usually builds fatigue.Most recreational endurance athletes are alrea...
02/11/2026

Fasted training doesn’t build mental toughness. It usually builds fatigue.

Most recreational endurance athletes are already balancing life stress and heavy training. That means their bodies are under stress before the workout even starts.

Skipping fuel only makes adaptation harder.

The good news? Even a small amount of fuel before training can improve workout quality.

Share this with a teammate who needs it.

Do you train fasted or fueled?

Most athletes think sports dietitians just tell people what to eat.In reality, my job is helping athletes train harder, ...
02/08/2026

Most athletes think sports dietitians just tell people what to eat.

In reality, my job is helping athletes train harder, recover faster, and stop losing workouts to fueling mistakes.

Follow for practical fueling strategies.

What’s one fueling issue you keep running into?

Carbohydrates don’t make you weak. They make you functional.For endurance athletes, carbs are a training tool. The chall...
02/06/2026

Carbohydrates don’t make you weak. They make you functional.

For endurance athletes, carbs are a training tool. The challenge isn’t whether to use them — it’s learning how to use them well.

Save this for race season.

What are your favorite long-workout carbs?

Marathoners and triathletes often think they need more grit. Most of the time, they actually need more fuel.If you’re tr...
02/04/2026

Marathoners and triathletes often think they need more grit. Most of the time, they actually need more fuel.

If you’re training consistently, but feeling flat or stuck, underfueling is the first thing I suspect. Fitness can’t develop without enough energy to support it.

Save this or send it to a training partner who needs it.

What’s the first thing you blame when a workout goes badly?

12/18/2025

It may be too late to eat pancakes with your favorite topping, but maple syrup deserves more than just one day a year. 🍁

Maple syrup is made by boiling sugar maple sap to evaporate water and concentrate its natural sugars. It comes in different grades, which vary in color, flavor, and composition.

Most research on maple syrup has been conducted in animals and often uses extracts rather than pure syrup. That means we can’t say all potential benefits directly apply to humans or know the exact amount needed to see effects.

Still, maple syrup provides carbohydrates, antioxidants, and trace nutrients, making it a flavorful way to sweeten foods (and fuel workouts). Enjoy accordingly!

10/06/2025

Do your nails peel faster than you can file them?

ℹ️ Taking magnesium, vitamin C, or iron will only help if you’re deficient.

💊 In one small study (no placebo group), women with brittle nails increased nail thickness by 25% after 6–9 months of 2,500 mcg biotin daily (J Am Acad Dermatol. 1990 Dec).

📣FYI: Biotin may slightly increase the rate of growth in healthy nails, but it won’t further strengthen already healthy nails.

💅 Fun fact: Minoxidil (a hair loss treatment) also speeds up nail growth — though not exactly the intended effect.

🎯Bottom line: Before spending money on nail supplements, rule out nutrient deficiencies first.

06/25/2025

- In case you don't have a quality lid, you may want to do this on a small plate or a napkin. (I've never had a leaking problem with Teddie Peanut Butter.)

- After you open it for the first time and mix it, you may store it right side up!

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02116

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Wednesday 8:30am - 6:30pm
Thursday 8:30am - 6:30pm
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