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  • What to Eat to Prepare for the Broad Street Run

    Published: 04/30/2013

    Wondering how to fuel your body properly before this weekend’s broad street run? Check out our dietitian Theresa Shank's suggestions on what to eat before the race to get the most out of your run.

    Goals of Nutrition before Exercise

    • Start your morning off by drinking at least 12 ounces of water to hydrate yourself
    • Consume carbohydrate rich snack or meal before exercise to top off muscle stores
    • In conjunction with these carbohydrate foods, you want to add in a little protein. A tablespoon of almond butter or a handful (about 8-10 almonds or walnuts) create a perfect pairing to keep you going. Soft (or hard) boiled eggs or yogurt are great additions as well.
    • The PORTION of your pre-workout snacks needs to be in conjunction with the level of physical activity that you are going to participate in. Since you are participating in a 10 mile run you will want to eat a full meal 2-3 hours before the run (mixture of simple carbohydrates and protein) and then a snack (30-60 grams of simple carbohydrate) 30 minutes to before the start of the race ( a small piece of fruit, sports drink, or gel pack).
    • The TIMING of your workout and pre fuel eating is important. Your goal is to make sure you have some carbohydrates and a little bit of protein in your system about 30-1 hour before your workout. When you are fueled up with the proper, slow-burning, energizing foods, you are more likely to show up AND be effective with your time.
    • Choose pre exercise meals that are low in fat and fiber to ensure optimal digestion
    • Sports drinks with 4% to 8% (Look at Daily Value %) carbohydrate provide a convenient vehicle for both maintaining hydration and consuming carbohydrate

    Pre Workout Fuel

    • 6 oz of Greek yogurt with 10 almonds and ½ grapefruit
    • 1 slice whole wheat bread with 1 tbsp of peanut butter and 2 tsp of fruit preserves
    • 1 hard- boiled egg, a slice of whole wheat toast and a piece of small fruit
    • ½ cup trail mix ( ie cashews, dried craisins or raisins, almonds, walnuts etc) and 1 low-fat string cheese
    • 1 English muffin with ½ of a banana and 1 tbsp of almond butter
    • Low-fat string cheese with 12 whole-grain crackers and 10 grapes

    Post Workout Fuel (snacks or meals)

    The only difference between pre and post snacks is that post can include fiber and fat whereas it is important to not include added fat or excess fiber in your pre workout.
    • 1 banana, 1 cup almond or soy milk, 1 tbsp peanut butter, and a dash of cinnamon
    • 1 medium sweet potato with a lean protein (4 oz chicken breast or fish)
    • 10 almonds with a low fat cheese string
    • Low fat chocolate milk
    • ½ cup oatmeal with 1 tbsp peanut butter and ½ frozen berries

    Below are snacks to have either before or after exercise if you do not plan on having a meal within 2 hours prior or after your workout.

    Energy-Sustaining Snack Ideas

    • Any mix of nuts (1/2 ounce) and dried fruit (1/2 ounce)
    • 6 ounces soy or dairy yogurt topped with 2 tablespoons natural granola
    • 1 serving fresh fruit dipped in 2 tablespoons almond butter or peanut butter
    • 3 cups air-popped popcorn tossed with 1 teaspoon olive oil
    • 6 whole grain crackers with 1/4 cup hummus
    • Half of a sandwich made with whole grain bread (>3 grams fiber)
    • 1/2 cup berries and 1 ounce walnuts (about 10)
    • Smoothie made with frozen fruit, flaxseeds, and milk (soy, cow, rice, or hemp)
    • 1 ounce natural chips (8 chips) with 1/4 cup tomato salsa

  • Communications Team