Avery Nutrition

Avery Nutrition 🏅 Sports dietitian consulting athletes worldwide
🍽 Specialist in IBS & weight management
🚣🏻‍♀️ NCAA Athlete ➡ Masters Rower & Marathoner
Appointments ⤵

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!

06/18/2025

☔ It may be a soggy International Picnic Day here in Boston, but that just means it’s the perfect time to plan our next sunny spread!⁠
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I put together a roundup of picnic-perfect foods made with fresh, seasonal ingredients — and most are low- or no-dairy so they can handle the heat.⁠
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Save this post for your next al fresco adventure! 🧺🌿

Calories in your cup could be quietly moving the scale up or down.We don’t feel as full from drinks as we do from solid ...
05/15/2025

Calories in your cup could be quietly moving the scale up or down.

We don’t feel as full from drinks as we do from solid foods, which makes it way easier to overdo it (or strategically boost your intake).

👉 Trying to gain weight in a healthy way? 🥤
Homemade smoothies with milk, fruit, and peanut butter can help. No time? Drinks like Orgain, OWYN, Ensure, or Boost can be a convenient option.

👉 Trying to lose weight? 🍷
Cutting back on caloric drinks is one of the quickest, safest changes you can make. If you're sipping several beers, wines, or cocktails weekly (hello, margaritas and mudslides), you might be drinking an extra 6,000–8,000 calories a month without realizing it.

☕️ Other sneaky calorie bombs: frappuccinos, hot chocolate, and juice drinks that aren’t 100% juice (but are full of added sugar).

💡Start small: Swap one high-cal drink for water and see where it takes you.

05/12/2025

Not all sports drinks are created equal. It’s important to know what YOU need and to look at the Nutrition Facts label on each type of drink.

• The benefit of sports drinks is that they can provide both fluid and carbohydrate, meaning they both hydrate your body and fuel your exercise.

• Sports drinks are especially helpful to people who do not tolerate solid foods before / during exercise. If being used for fuel, Gatorade Endurance Formula and Gatorade Thirst Quencher would be my top two choices.

• I would only recommend G2 to an athlete who is taking in additional carbohydrates via other foods. (Notice that G2’s serving size is almost twice that of Thirst Quencher’s. With the same volume, 12 oz., G2 provides < 8 g carbs.)

• Gatorade Fit and GZero would be okay for people who consumed carbs pre-exercise and will be working out with light / moderate intensity up to an hour long, especially if they sweat heavily (since it provides sodium).

• Fast Twitch would be okay for someone who wants and tolerates caffeine and for someone who has the same parameters as those drinking Gatorade Fit and GZero.

05/08/2025

Things to know before taking it:

- Beta-alanine may cause paresthesia (itching, burning, tingling).
- There is a high likelihood of experiencing paresthesia with a dose greater than 40 mg/kg bodyweight/day.
- People who weigh under 165 lb. are more likely to experience paresthesia.

Should you be someone who experiences paresthesia with beta-alanine, you may try a variety of things:

1. Take a smaller dose (e.g., 10-20 mg/kg bodyweight/day).
2. Take half the dose twice per day.
3. Ingest beta-alanine with a meal.
4. Take a sustained-release (SR) tablet.
5. Take Beta Prime, a new supplement created to blunt the effects.

If you are pregnant, breastfeeding, or have a chronic illness, please speak with your healthcare provider before taking beta-alanine.

05/05/2025

Happy Cinco de Mayo! Today, Mexico celebrates its victory over the French army in 1862. What better way to celebrate than dancing and eating?

Mexican food is flavorful, colorful, and full of lean protein, fiber, vitamins, and minerals.

To maximize the healthfulness of your dish, choose baked foods over fried ones, opt for light sour cream (and modest amounts), use brown rice instead of long-grain white rice, and limit your intake of guacamole (which is healthful, but calorie-dense) and queso (cheese).

Delicious Mexican fruits include mamey sapote, avocado, prickly pear, maracuyá, pitaya, guanábana, huaya, chili (yes, peppers are fruits!), cherimoya, nanche, tejocote, jocote, mango, and pomegranate. These are treasure troves of micronutrients that can help ward off illness and chronic disease.

¡Saludos y buen provecho!

03/12/2025

Happy Registered Dietitian/Nutritionist Day!
Dietitians help manage acute injuries and chronic illnesses, improve athletes' performances, prevent disease and promote health, provide valuable insight to and collaborate with interdisciplinary healthcare teams, advocate for policy change, conduct research, promote health initiatives, and help underserved communities achieve nutrition security.

Don't forget to show your dietitian some love!

Happy RDN Day to my wonderful colleagues, including my graduate school classmates and fellow RDs at University of Colorado Hospital and Beth Israel Deaconess Medical Center!

03/08/2025

Even The Fall Guy knows how important carbohydrates are!

Attend my live webinar with Faster Masters Rowing at 2 PM Eastern on Wednesday, January 15! Get 50% off with coupon code...
01/14/2025

Attend my live webinar with Faster Masters Rowing at 2 PM Eastern on Wednesday, January 15! Get 50% off with coupon code NUTRITION50.

01/01/2025

Happy New Year, everyone!

To Avery Nutrition’s clients, subscribers, partners, and friends, thank you for an invigorating and successful 2024!

Here’s to a year of nourishing not only your body but also your health goals, your inner peace, and the joy that comes from making choices that truly serve you.

Wishing you a 2025 full of wellness, vitality, and delicious moments! 🌱🥑🍓✨

12/19/2024

The semifinals are on ESPN tonight (Thursday, December 19) at 6:30 and 9:00 PM EST.

The matchups are incredible because the #1 seed from each division made it through. It will be Pittsburgh vs. Louisville and Penn State vs. Nebraska. Any predictions?

If you’re a competitive volleyball player:

- Carbohydrates should make up most of your calories, especially in the hours preceding your play.

Pre-match fuel ideas: Cereal, animal crackers, Fig Newtons, pancakes, waffles, toast, pasta with marinara sauce, baked potato, rice, rolls, PB&J, banana and peanut butter, fruit salad and low-fat yogurt, fruit smoothie, Boost, Ensure, sports drinks, and commercial sports foods (e.g., Honey Stinger waffle, UnTapped Energy Waffle, bars, and gels).

The finals will be on December 22 at 3 PM on ABC. Don't miss it!

I’ve been hearing this more and more.No, bananas do not have too much sugar. They have the perfect amount of sugar for ...
12/17/2024

I’ve been hearing this more and more.

No, bananas do not have too much sugar. They have the perfect amount of sugar for a pre-workout snack, and they’re pretty darn great at any time of day for whatever reason. They are a nutritional powerhouse!

A medium banana has about 105 calories, 27 grams of carbs, 3 grams of fiber, 14 grams of NATURAL sugar (it’s added sugar we’re concerned about!), 1 gram of protein, and lots of potassium, vitamin B6 (pyridoxine), vitamin C, manganese, vitamin B5 (pantothenic acid), and copper. It has lower amounts of many other micronutrients (magnesium, folate, etc.).

Another bonus? It comes in it’s own packaging.

There are many ways of getting bananas into our diet. Some personal favorites are in smoothies, sliced on top of cereal and oatmeal, in pancakes, and dried.

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Boston, MA

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Monday 9am - 6:30pm
Tuesday 9am - 6:30pm
Wednesday 8:30am - 6:30pm
Thursday 8:30am - 6:30pm
Friday 8:30am - 6:30pm

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