Earlier this week, I had the pleasure of providing education for a group of amazing women who are training for the Susan G. Komen 3 Day for the Cure. The talk took place at the New Balance store in East Cobb. Did you know that this event includes walking a total of 60 miles over 3 days? That’s like walking the distance between Atlanta and Athens! Knowing how to eat for the duration of this event is very important for the participants to understand. We talked about how eating properly for exercise (especially prolonged exercise) helps to enhance stamina, endurance, strength and most importantly enjoyment.
The 3 topics that we focused on were (click on each hyperlink below to learn more):
1) What to eat BEFORE exercise – Eating before training and before walking on each day of the event will help to give the participants the energy they need to perform at their best and ensure that they enjoy themselves! The pre-exercise snack/mini meal works by preventing low blood sugar, settling your stomach by absorbing gastric juices, decreasing hunger and fueling muscles.
2) What to eat DURING exercise- Eating while walking 20 miles each day will be very important for many reasons. Participants should focus on balancing enough fluid and enough carbohydrate during the walk to keep well hydrated and provide energy to maintain a normal blood sugar level.
3) What to eat AFTER exercise- At the end of each day of walking participants will need to eat properly to help their bodies refuel for the next day of walking. The recovery meal will help to minimize stiffness, muscle soreness and fatigue. Hydrating properly after walking will help participants to restore the fluids and electrolytes lost in their sweat.
I feel confident that these women are now well on their way to a successful and fun walking experience!
Have you walked the Susan G. Komen 3 Day for the Cure before? Share your stories with us!
Would you like one of our registered dietitians to provide group education? We are available to speak on a wide variety of health and wellness topics. Let us know!