#CheerDistrictFueled

the cheer district blog

Ever wanted to get inside Dr. Scott Christies science brain and learn all of the things!? Well we're doing just that! But the best part? We're going to translate it in to layman's terms so we can all understand and apply to training, practices & more! We are so so thankful for all the science Dr. Scott can share with us, but we also understand sometimes it can be hard to break down into applicable knowledge, but we've got your back!

EVEN BETTER? This blog also serves as a resource for all the other amazing professionals we work with who serve you quality information every single month! Content from people like Jeff Benson (Mind Body Cheer), Lauren Papanos (Functional Fueling), Julia Glowinski (Glow Sleep Services), will elevate the educational resources that we are so eager to share with you all!

Tell us what you want to learn, what you need help with, or what you think other people in our industry could benefit from and we will make it happen.

Every cheerleader & cheerleading coach needs a little bit of this to make a winning cheerleading routine!

Brianne Hanson

The Hidden Truth About Sugar

By: Lauren Papanos, MS, RD, CSSD Do you know how much sugar is in your favorite beverage? Your favorite drink from Starbucks or Jamba Juice on average contains over 60 grams of sugar, over double the amount of a piece of fruit. It’s important to note that not only do these beverages contain significantly more sugar than fruit, the sugar in these beverages is added, and not naturally occurring. In a piece of fruit, there is natural sugar in addition to water, fiber and several

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5 Foods to Avoid Less than 2 Hours Before Practice

Brianne Hanson

5 Foods to Avoid Less than 2 Hours Before Practice

By: Lauren Papanos Chances are that you have at some point experienced the feeling of indigestion before practice. The feeling of extreme fullness, bloating, burping, or feeling like your meal is bouncing as you tumble. Did you know that this can be prevented by rearranging the foods you eat and how you eat them before practice? Today I am going to share with you 5 foods to avoid less than 2 hours before practice. 5 Foods to Avoid 2 Hours Before Practice: 1. Large Salad Salad

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Brianne Hanson

The Ultimate Cheerleader Meal Plan

Building a meal plan for yourself can help you improve energy, maximize performance, and decrease injury risk. Below are the criteria that you should focus on including at each meal time. Let’s first start by breaking down each component of building a successful meal plan. Meal Timing Aim to eat breakfast within 1-2 hours of rising and your remaining meals every 4-6 hours after that. For example, if you eat breakfast at 7 am, lunch might be at 12 noon, and dinner at 6 pm. Yo

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Brianne Hanson

Healthy for the Holidays

Healthy for the Holidays 🌲🎅🏻 As the Holidays are upon us, it is common to experience frequent meals out, cancelled practices/workouts, and simply feeling out of routine. This can often lead to guilt and feeling the need to “get back on track” once the Holidays are over. The below tips will help support healthy behaviors and prevent feelings of guilt during the Holidays so that you can enjoy your time with family and friends! Tip 1: ESTABLISH A BLUEPRINT ROUTINE 📍 Lack of

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Brianne Hanson

Practice Day Meal Plan

What you eat can play a critical role in how you perform each day. Not only that, it can help prevent things like energy dips, frequent illness and even injury. As an athlete, it is important to eat every few hours to support energy and muscle recovery. Think of your fueling training window as the 2 hours prior to practice and the 2 hours post practice. The meals or snacks inside of this window should be primarily fruit, starch and protein. It is important that these meals ha

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Lauren Papanos, RD

3 Easy Fueling Recipes

Each of them is packed with nutrition that is sure to provide your body the best fuel. #CheerDistrictFueled

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Lauren Papanos, RD

Top 6 Brain Boosting Nutrients

Did you know, your brain uses about 20% of your body's energy EACH DAY? Is your cheerleader lifestyle feeding your brain in the best way?

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