How Much Protein Do You Need?

Walk down almost any isle in the grocery store and you’ll see bold or italic letters on products with a common word: protein. Products want you to know that their stuff has more of it now, whether it’s 10 grams, 12 grams, or 20 grams per serving. So, how much do you actually need? Before that question is answered, let’s talk about the benefits of protein.


Why You Need It

Protein not only produces energy, but it builds and maintains muscle mass as well. Getting adequate protein on a daily basis is a must if you’re trying to build muscle or actively trying to burn fat. Protein also reduces the excess carbohydrates that we take in with processed foods. Protein packs a punch, so make sure you’re getting enough.

How Much You Need

As great as protein is, your body can only absorb a certain amount for proper use. The maximum amount of protein you can consume daily is around one gram per pound of body weight. If you weigh 160 pounds, that’s 160 grams per day.


The best way to consume protein is in smaller, more frequent ways throughout your day. Getting 20-40 grams five or six times during your day is better than gorging yourself for dinner. In fact, breakfast and bedtime are crucial times to get protein in your system. Whether it’s a shake or snack, lean protein in the morning and before bed go a long way in building and maintaining muscle mass.


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The Thanksgiving Game-plan

Some people treat Thanksgiving like an annual marathon (for those of us that don’t actually run them), starving themselves beforehand and mentally preparing by visualizing eating all that delicious food. It’s easy to do, after all, because everything on the dinner table tastes fantastic.

This year, though, we’re hoping you follow a smarter Thanksgiving Day nutrition plan. You can still enjoy all your favorites without feeling like you need to be rolled home afterward. So without further delay, lets start game-planning for this marathon.


That’s right, breakfast. It’s easy to think skipping breakfast is the smart move because that means you can eat more later. However, that’s a trap that leads to overeating and a general feeling of hatred towards your past self. Eat a balanced breakfast on Thanksgiving morning with a carbohydrate, protein and color option. We promise you’ll feel better at the end of the day.


Thanksgiving Plate

We’ve arrived at the main event. Building a mountain on your plate may seem like a good idea, but it’s best to pace yourself. Eat slower to better gauge how full you’re getting and don’t stuff yourself. Remember, pumpkin pie is still to come, and you want to save room for that. Similar to your breakfast plate, you want 1/3 of your meal to be carbs, 1/3 to be protein, and 1/3 to be colorful veggies. If you feel comfortable, don’t get seconds. You can box that food up and eat it later!


Hydrate and Exercise

Hydration is key when eating big meals. Sometimes when the body says it’s hungry it’s really craving more fluids. Make sure you’re drinking adequate water throughout the day and during your meal. You’ll also want to get some form of exercise. Whether you hit the football field in the morning or go for a walk after dinner, make sure you’re doing something. A large meal followed by sitting on the couch is not only terrible for you, it also makes you feel terrible.

With your game-plan in place, the only thing left to do is execute. Follow this guide and you’ll be good to go Thursday and the rest of your holiday weekend.

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The AGE Old Question

At what age can athletes begin strength training? The answer is slightly more complex than just assigning a number. Every person is different when it comes to development, and every person is different when it comes to strength.


What is strength training?

Strength training boils down to moving your body. Lifting weights is strength training, but the foundation of every athlete is sound movement. That being said, athletes can start developing good movement habits as young as 4th or 5th grade without ever touching weights. Learning how to properly move the body in space is far more important than lifting weights at any age.

Weight and resistance training

Once the athlete establishes good movement patterns, they can begin weight and resistance training as they physically mature. For an athlete starting out, lighter is always better and the focus should be on the quality of the movement rather than the quantity of weight. You will build more strength doing a squat properly with no weight than poorly with 200 pounds. Injuries can occur easily with heavy weight so understanding that quality is more important than quantity is crucial.


Most high school athletes are expected to know how to use weight training on some level. In order to gain strength, understanding that movement is the foundation will go a long way to ensuring safety and growth for your young athlete.


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SVSP & Jonathan Byrd’s Fieldhouse Sign Unprecedented Agreement



SVSP to provide on-site services to athletes at new location in Westfield


WESTFIELD, Ind. (October 27, 2016) – In an unprecedented agreement, St. Vincent Sports Performance (SVSP) will open a new branch in Jonathan Byrd’s Fieldhouse, making it the first sports facility locally to offer on-site sports performance services to all athletes and the general public. SVSP is part of Ascension, the nation’s largest non-profit health system in the U.S. and the world’s largest Catholic health system.

The new 4,000-square-foot SVSP location, which will be directly connected to Jonathan Byrd’s Fieldhouse at Grand Park, will offer on-site access to the same SVSP strength and conditioning coaches, athletic trainers and dietitians who work with Olympians and professional athletes.

All athletes competing and training at Jonathan Byrd’s Fieldhouse will be provided real-time athletic injury healthcare from SVSP athletic trainers. Additional athletic training services can be purchased for nominal fees.

“Our goal is to help every athlete perform to their maximum potential and our groundbreaking partnership with Jonathan Byrd’s Fieldhouse will expand the number of athletes we are able to train,” SVSP Executive Director Ralph Reiff said. “We also believe all parents, coaches and organizers should have the peace of mind that elite-level athletic trainers are on site every day to take care of any athletic injuries that occur.”

The addition of SVSP solidifies Jonathan Byrd’s Fieldhouse as one of the premier sports facilities in the country. The state-of-the-art 88,000-square-foot facility features eight basketball/volleyball courts and hosts numerous elite-level events each year.

“We are taking the concept of athlete safety, training and development at a local sports facility to the next level, and I don’t know any other sports facility in the United States that is doing something like this,” Jonathan Byrd’s Fieldhouse CEO Andy Card said. “We want to be the best, and we want to be different. Partnering with SVSP allows us to do that.”

SVSP, which has locations on the northwest side of Indianapolis and at Clay Terrace in Carmel, is also set to open another location next year at the new St. Vincent Center adjacent to Bankers Life Fieldhouse.


About St. Vincent Sports Performance

St. Vincent Sports Performance has supported and helped develop world-class athletes since 1987. The first and largest hospital-based program of its kind in the United States, St. Vincent Sports Performance employs nearly 100 athletic trainers, sports medicine physicians, certified strength and conditioning specialists, licensed sports psychologists and registered sports dietitians. Together they have trained athletes at every level from middle school, to Olympians, to the NFL and NBA, to Motorsports and NCAA athletes. Learn more at


About Jonathan Byrd’s Fieldhouse

Jonathan Byrd’s Fieldhouse at Grand Park is a state-of-the-art 88,000-square-foot facility featuring eight basketball/volleyball courts. A facility like no other, Jonathan Byrd’s Fieldhouse features HD cameras on each court. They also have Bleachers and an in-house restaurant with healthy eating options for athletes and their families. Jonathan Byrd’s Fieldhouse is home to some of the best basketball programs in the state, including Indiana Primetime Basketball, Grand Park Premier AAU and Grand Park Select. The facility provides its own leagues and tournaments called the Indy Youth Basketball League and also hosts major outside tournaments and events. Jonathan Byrd’s Fieldhouse was opened in January 2016 in Westfield, Indiana.


About Ascension

Ascension ( is a faith-based healthcare organization dedicated to transformation through innovation across the continuum of care. As the largest non-profit health system in the U.S. and the world’s largest Catholic health system, Ascension is committed to delivering compassionate, personalized care to all, with special attention to persons living in poverty and those most vulnerable. In FY2016, Ascension provided more than $1.8 billion in care of persons living in poverty and other community benefit programs. Ascension includes approximately 150,000 associates and 36,000 aligned providers. Ascension’s Healthcare Division operates 2,500 sites of care – including 141 hospitals and more than 30 senior living facilities – in 24 states and the District of Columbia, while its Solutions Division provides a variety of services and solutions including physician practice management, venture capital investing, investment management, biomedical engineering, facilities management, clinical care management, information services, risk management, and contracting through Ascension’s own group purchasing organization.


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How to Achieve Your Goals

Whether you’re going for a gold medal, state championship or you just want to lose those last 10 pounds, you need a healthy set of goals to get there. It’s relatively easy to set them, but achieving them is a whole different monster.

Napoleon Bonaparte said, “The reason most people fail is they trade what they want most for what they want at the moment.” So how do you achieve what you want most? By understanding the difference between outcome and process goals.


Outcome goals are pretty straightforward: they’re the endgame. They’re the goals listed in the first sentence. Improving your record time, running a half-marathon, becoming an All-American. Those are outcome goals. That is what you want most, and it’s easy to set those without a plan in place. Enter process goals.

Process goals are what you need to do on a daily basis to accomplish your outcome goals. Getting up early to run, eating a salad instead of pizza, doing an extra set of push-ups, spending an extra hour after practice shooting. Those are process goals, and those are the goals that often get brushed aside. Those are the goals we fail to accomplish when we fall into the trap Napoleon talked about. The more we focus on process goals, however, the better chance we have of accomplishing our outcome goals.


There’s one more thing to understand before setting out to conquer your goals: motivation. The best and most durable motivation is internal. This comes from within you and fuels the drive you need to accomplish your process goals. Being the best version of yourself, being better than yesterday, getting to another level on the playing field. Those are internal motivators. Wanting your name in the paper, looking like a million bucks, winning that coveted award. Those are external motivators. Sure, motivation comes from those things as well, but only the fire from internal motivation lasts when you don’t want to get out of bed.

Shift your motivation internally, attack your daily process goals and watch your outcome goals get closer and closer to reality.

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Why Are Fruits and Vegetables Good For You?

Eat your fruits and vegetables. It’s a common piece of advice, but have you ever wondered why? There are two main reasons why fruits and veggies pack a powerful punch for athletes in particular.


Both fruits and vegetables are incredibly high in water. Not only does this help with hydration, but water is helpful with weight management. Water fills us up and thus leads to less overeating.



Fiber does much of the same. Fiber acts as little sponges that expand and cause a full feeling. It also helps lower cholesterol by filtering veins and arteries, cleaning out the waste. Fruits and veggies both have high fiber levels.


The water and fiber combination in fruits and vegetables is powerful and fills you up quickly. The color in these foods also add antioxidants, help with immune system strength and improve bone health.

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Brace Yourselves: Winter is Coming

It’s inevitable in this part of the country, but that doesn’t make it any easier. The weather becomes cold, the days become short and those holidays allow for easy overeating. Fortunately, there are plenty of ways to counteract the fitness doom and gloom of winter.


Plan Ahead

If you’re not prepared, winter workouts (or lack thereof) can eat you alive. Formulate a plan of attack to stay in shape, and stick to it. Write your plan or schedule down, and check things off when you accomplish them. They can be as easy or hard as you like, just get in the habit of sticking to your schedule.

Utilize Your Surroundings

There are plenty of workouts you can do with no equipment needed. Our Jeff Richter knows plenty of awesome cardio workouts you can do in the warmth of your living room. You don’t have to go to the gym everyday if you use your surroundings well.

Be Accountable

It’s easier to be motivated in the summer sun when beach days are prevalent and outdoor activities are endless. Having someone hold you accountable to your goals can go a long way in the winter time. Accountability is a must when it comes to your winter diet as well. After all,  slacking off is tougher when someone has the opportunity to call you out on it.


Your fitness doesn’t have to fall behind when the temperature drops. Create a plan, utilize what’s around you, and don’t fly solo. Stick to it, and come January, you’ll already be way ahead of the curve.


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Make Your Push-Ups Count

Turns out, push-ups are great for more than just building a strong chest. But to completely utilize push-ups in your workout routine, there are five areas to focus on:



Instead of flaring your elbows out to make a ‘T’ shape, keep your elbows in line with your wrists. This will form an arrow shape with the rest of your body.

Backside and Back

Flexing both your core and your backside goes a long way in stabilizing your back. You want your back to be straight as you lower and raise your body from the push-up position.


Don’t let your hips lead the way to the floor. Your upper body should initiate the movement and be the first thing to reach your downward destination. Having a straight back automatically makes this easier!


If your fingers aren’t pointing straight ahead, stop! Your hands need to be facing forward at all times to avoid stress on your shoulders.

Shoulder Blades

Your shoulder blades shouldn’t stay in one place. They need to protract and retract (fancy words for scrunch together and move apart) as you go down and come back up.


If you’re more of a visual learner, this video outlines everything in this blog. Push-ups are easy and effective, so don’t waste time by doing them wrong!

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Walk-in Clinics

Injured from physical activity or organized sports? Injuries happen and most don’t need ER care. St. Vincent Sports Performance clinics are available for anyone. See us today and get back out there!

Here’s what you need to know:

Saturday Clinics
WHERE: SVSP Clay Terrace and Fishers
WHEN: 8:00am-10:00am

*Weekday Walk-In Clinics
WHERE: All Three SVSP Physician locations (Fishers, Clay Terrace and Northwest)
WHEN: 8:00am-10:00am

*Walk-in clinics are for acute injuries ONLY. Chronic issues should schedule an appointment: call us at 317-415-5795.

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SVSP Strength and Conditioning Coaches

Have you met our strength and conditioning staff? Our coaches have the experience and expertise to take your performance to the next level. Wherever you are in your journey, they will help you maximize your potential on the field of play. Our coaches give you the same tools and attention that professional athletes receive. What are you waiting for?

Brandon Johnson


Greg Moore


Jaime Waymouth


Emily Burgess


David Williams


Stephanie Young


Jeff Richter

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