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Tarie addresses the class on fueling your body for athletic performance.

Tarie Beldin spoke to the topic of Fueling the Athlete Within yesterday evening at the St. David’s Round Rock Health and Wellness Center, lecturing on the dietary needs of athletic performance levels, dispelling myths and demonstrating several cooking recipes. Along with some tasty samples and recipes, attendees left with some of the following dietary guidelines.


  • 55%-70% of total calories
  • Best sources: fruits, vegetables, whole grains, dairy products
  • 2-3 g per pound for light to moderate activity


  • Repairs but does not BUILD muscle!
  • 1.2-1.4 g per kg needed for daily activity
  • Need adequate protein but excess is unnecessary


  • Body is 60-65% water
  • 75% of population is chronically dehydrated
  • Needs depend on weather, activity, intensity, medical conditions
    • 2-3 cups prior to activity
    • ¼-1 cup every 15-20 minutes
    • 2-3 cups post activity (*each pound lost with ~2 cups water)


  • Do not provide energy but help your body to function better.
  • Taking more than daily recommended value does not equal better. It won’t make you healthier.
  • Eat food first before taking your vitamin so it settles better on your stomach.

Join us July 26th for the next cooking class with Tarie, Healthy Grilling where Tarie will demonstrate unique ways to grill and how to do it in a healthy and safe manner. The next seminar at the St. David’s Round Rock Health and Wellness Center will be July 12th where members of the Trauma Team will address all the ways you and your family can stay safe this summer during the Summer Safety seminar. You can register for both of these events by calling 512-487-3627.

Holly Krivokapich
Health and Wellness Coordinator

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