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MCC Daily Tribune

Wellness Wednesday Week 4: Healthy Eating

*Due to the extreme heat index we are canceling today’s walk/run meet up at Rochester Running Company. If you do walk or run outside be sure to hydrate well and pay attention to how you are feeling. If possible, move your workout indoors or replace your run/walk with cross training.*


Developing healthy eating habits is a great way to support your wellness journey. Please consult with your doctor if you are considering a new diet or have questions about your current nutrition. You can also find helpful information online by looking for resources written by registered dietitians (RN or RDN). A registered dietitian is someone who has gone through the academic preparation, internship process, and board certification to gain the title of dietitian. 

When you follow a regular exercise program you’ll want to think about how you fuel your body before and after workouts to stay healthy. The article, Sports Nutrition 101 for New Runners by Kristina Larue, RD, CSSD, LDN is a good overview of what to think about in terms of nutrition for runners or walkers. Some helpful tips include:

  • While amounts vary depending on calorie needs, it’s recommended that carbohydrates should make up 50 to 65% of the sports diet.
  • Proper hydration can create a competitive edge by enhancing running performance. Even a slight dehydration of 1 to 2% loss of total body water during exercise can negatively impact performance, so fluid loss should be minimized during training runs and races. 
  • Before a workout, it’s important to feel energized. If you want to be able to give your best effort during training, you need to have the right fuel in the tank. The body doesn’t perform well on empty. The main goal of a pre-run snack or meal is to provide fuel for the muscles, keep blood sugar from dropping, and keep the body from getting hungry during a run.
  • By eating a balanced post-workout meal or snack, the body will have the building blocks it needs to repair damaged muscles, replace lost energy stores, and recover faster so you won’t be as sore post-workout, and can train harder tomorrow.
  • Post-workout, remember the 3 R’s for recovery: refuel with carbs, rebuild with protein, and rehydrate with electrolyte-rich fluids.
  • After a long run or tough workout, the body needs fuel within 30 minutes. 

We are excited to be partnering with the MCC Wellness Council and Hospitality Department to offer two healthy cooking demos specifically for MCC Couch to 5k Program participants. Mark your calendars for September 15th and 29th. Information will be forthcoming as to how to reserve your spot!

Yours in community and health,

The MCC Couch to 5K Wellness Program Planning Team


Katherine Ghidiu