2016 Run For Walk: Wildcats Share Nutrition Tips

EVANSTON, Ill. – Northwestern cross country coach 'A Havahla Haynes has teamed up with Wildcats sports dietitian Katie Knappenberger for some nutrition tips to help participants get ready for this year's Run For Walk July 31 at Ryan Field.

"Eat, sleep, hydrate. These are the three important things you can do for your body to help it prepare, run optimally and recover for any exercise," Coach Haynes said.

"Fueling properly boosts metabolism and provides the body with adequate nutrients and energy. Colorful meals, vitamin-rich foods, protein, carbohydrates, fruits and vegetables, fats and sugars are all important to sustain your ability to run. The more color in your food groups, the better!"

"Hydration is crucial. Poor fluid intake not only reduces your performance; it can endanger your health," Knappenberger said. She explained that many athletes don't drink enough before exercise because they don't want to feel fluid sloshing around in their stomachs. But exercising in a dehydrated state will prevent you from training at your best and can put you at risk for heat-related illnesses. Avoid that with these tips:

Drink 17-20 ounces of water two to three hours before exercise. If you weigh more than 210 pounds, drink five to 10 more ounces
Drink seven to 10 ounces of fluid 10 to 20 minutes before exercise
Practice your pre-hydration strategy during training so that your body knows what to expect before competition

"Water is generally the best way to replace lost fluids," said Haynes. "But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates."

Aside from proper hydration and nutrition, Haynes reminds runners to get enough sleep to maintain overall well-being. "The average human needs 7-10 hours of sleep per night. The younger you are, the more sleep you need to be healthy," Haynes said as she referenced The National Sleep Foundation's recommended sleep per age level.

Northwestern Athletics dietitian Knappenberger echoes Coach Haynes' tips for runners to stay hydrated and properly fueled for the 4.1-mile Run For Walk.

Both Haynes and Knappenberger agree that what you feed your body before and after each exercise are crucial to your well-being. Here are additional tips for runners to consider as they prepare for this year's Run For Walk:

Good breakfast options include whole-grain cereals or bread, low-fat milk, fruit juice, bananas, yogurt, a waffle or pancake
Good snack options include energy bars, bananas or other fresh fruits, yogurt, fruit smoothies, whole grain bagel or crackers, low-fat granola bars, peanut butter sandwiches
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible
Good post-workout food choices include yogurt and fruit, peanut butter sandwich, low-fat chocolate milk and pretzels, pasta with meatballs, chicken with brown rice
Electrolytes are important for fluid balance, muscle contraction and more. Most of these electrolytes are replaced through a healthy diet. However, long, intense exercise in the heat requires a drink or food during activity to replace lost electrolytes
Along with protein and carbohydrate, fluid is an important part of every recovery nutrition plan. After exercise, we need to drink 16 to 24 ounces of fluid for every pound lost during exercise

Colorful meals, vitamin-rich foods, protein, carbohydrates, fruits and vegetables, fats, sugars are all important to sustain your ability to run. The more color in your food groups, the better!
Protein includes beef, beans, chicken, pork, tofu and other meats
Carbohydrates include potatoes, vegetables, fruits, whole grains, breads and sugars
Fats and sugars should be used sparingly

The 2016 Run For Walk is a Chicago Area Runner's Association (CARA) Runners' Choice Circuit event. The unique run distance of 4.1 miles harkens 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 the Northwestern campus, with participants finishing at Ryan Field, the Wildcats football 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 847-467-3758.

Northwestern University Athletics

Northwestern University Athletics

2016 Run For Walk: Wildcats Share Nutrition Tips

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