Nutrition tips for runners

HEALTHY BITES chef and registered dietician Katie Cavuto is the team dietician for the Phillies. She offers runners these nutrition tips leading up to the Broad Street Run:

_ A few days before the race: Eat a carbohydrate-heavy diet but don't overeat. Think 70 percent carbs, 20 percent healthy fats and 10 percent protein. Try beans and whole grains like quinoa, brown or wild rice, millet, bulgur wheat and oats. Choose natural sugar sources like fresh and dried fruits.

_ The night before: Don't try new foods on the eve of a race. Stick with the familiar so you don't risk an upset stomach or a poor night's sleep. And keep it simple. Fill half your plate with whole grains, have a few ounces of lean protein like fish or chicken, and some veggies to round it out.

Focus on hydration! Drink plenty of water and avoid alcohol.

_ Race-day morning: Experiment with your race-day breakfast before the big day. Choose easily digestible carbohydrates like oatmeal or a bagel topped with good-quality jam. Limit protein and fats, which can leave you feeling full and sluggish.

Give yourself one to two hours to digest the meal prior to the race. You may want to avoid dairy, as it can cause stomach upset.

Not hungry? Try a smoothie made with easily digestible fruits like berries and bananas and a milk alternative. Continue to hydrate by drinking water.

_ 30 minutes before the race: Snack on toast or a banana.

_ During the race: Stay hydrated! Take a few sips of water, Gatorade or coconut water at each water station. Don't guzzle too much at once, which can make you feel sick.

_ You're done! In the 30 to 60 minutes directly after the race, avoid eating a large meal. Have a snack that's a 4 to 1 ratio of easily digestible carbohydrates and protein, like a glass of low-fat chocolate milk to restore blood-sugar levels and provide protein for muscle recovery.

- Beth D'Addono