EVANSTON, Ill. -- Northwestern Wildcats sports dietitian Katie Knappenberger, MS, RD, CSSD, ATC, shares a few nutrition tips to help participants get ready for this year's Run For Walk on Aug. 9.
Knappenberger reminds runners to stay hydrated and properly fueled for the 4.1-mile Run For Walk. She suggests that runners develop a nutrition and hydration plan well before race-day. "Practice your plan and make sure it's right for you," the Wildcats sports dietitian reiterated.
Here are a few nutrition nuggets from Knappenberger:
The 2015 Run For Walk is a Chicago Area Runner's Association (CARA) Runners' Choice Circuit event. The unique run distance of 4.1 miles harkens back to former Northwestern football head coach Randy Walker's uniform number -- 41 -- during his collegiate playing days at Miami University. Both the run and walk take place through Evanston's tree-lined streets and on Northwestern's campus with participants finishing on historic Ryan Field.
Fans are encouraged to register online or visit NUsports.com/RunForWalk for more event details. Questions should be directed to runforwalk@northwestern.edu or by calling 847-491-7723.
Knappenberger reminds runners to stay hydrated and properly fueled for the 4.1-mile Run For Walk. She suggests that runners develop a nutrition and hydration plan well before race-day. "Practice your plan and make sure it's right for you," the Wildcats sports dietitian reiterated.
Here are a few nutrition nuggets from Knappenberger:
- Pre-run nutrient priorities are fluids and carbohydrates. The fluids will keep you hydrated and help transport fuel throughout your body while you run. The carbohydrate is the fuel you'll use to race.
- Pre-run carbohydrates should be simple and easy to digest. Fruit, plain bagels, and English muffins are great options.
- Pre-race hydration plus a salty snack (pretzels!) will do the trick for most nutrition related cramps. Most people cramp because they're dehydrated or low on sodium.
- 16-32 ounces of fluids such as water or sports drink before a race is adequate hydration for most. Hydration should be practiced during a training run. If you feel fluid sloshing in your stomach, you've had too much. If you're thirsty at the start line, you haven't had enough. Because of its concentration of sugar and acidity, fruit juice sometimes gives people an upset stomach while they run. If you'd prefer fruit juice, water it down.
- Bananas, melons, pretzels, graham crackers with honey or peanut butter, low fat yogurt, waffles, plain bagel are good examples of food which are low in fiber and easy to digest before the run.
- Fueling before a race is highly individualized. My best suggestion is to practice your race-day fueling during a training run. Eat and drink exactly what you plan to drink on race day and see how you feel. Are you full of energy or is your stomach upset? Some runners prefer a meal about two or three hours before their race, others prefer a smaller snack about one hour before, some prefer to do both.
- After the race, refuel nutrient priorities should be fluids, carbohydrates, protein and antioxidant-rich foods such as chocolate milk, apple, peanut butter and banana, water with hummus, pretzels and carrots.
- Research supports the use of tart cherry juice to promote healing and decrease soreness. If you don't have tart cherries or their juice, choose a meal that includes colorful fruits and vegetables.
The 2015 Run For Walk is a Chicago Area Runner's Association (CARA) Runners' Choice Circuit event. The unique run distance of 4.1 miles harkens back to former Northwestern football head coach Randy Walker's uniform number -- 41 -- during his collegiate playing days at Miami University. Both the run and walk take place through Evanston's tree-lined streets and on Northwestern's campus with participants finishing on historic Ryan Field.
Fans are encouraged to register online or visit NUsports.com/RunForWalk for more event details. Questions should be directed to runforwalk@northwestern.edu or by calling 847-491-7723.