Thursday, April 28, 2011

Kara Goucher's Nutrition Tips

Obsessed much with Kara Goucher? We are! We've admitted our love for this runner since before Fit-Ink existed (I couldn't wait to watch her run in Beijing and then was impressed by her third-place finish at the 2008 New York City Marathon). And you've probably read more than your fair share of Kara-related news over the years from what she's wearing at Boston to being pregnant to giving birth to son, Colt. But now we have one more. Here's some advice from this marathoner who recently clocked a personal-best at the 115th Boston Marathon, wrote a book titled Kara Goucher's Running for Women: From First Steps to Marathons (man do I want to read that for some motivation and inspiration), and was named one of the ambassadors for Dick's Sporting Goods National Running Month in May alongside Ryan Hall and Dean Karnazes. Goucher shared a few of her favorite nutrition tips--via press release--just in time for Nashville's Country Music Marathon, which is on Saturday, April 30.
  1. Fat Can Be Your Friend. The good fats, that is, like from nuts, avocados and olive oil. Healthy fats, mainly the unsaturated fats in plant foods, are a critical part of a healthy diet.
  2. Make Caffeine Work for You. Consuming caffeine before exercise can lower your perception of how hard you're working, enabling you to train harder for a longer period. About 1.3 mg of caffeine per pound of body weight is recommended.
  3. Stay Hydrated All Day. Drinking H2) is not just for when you're training. Nothing will deplete your physical and mental performance faster than dehydration. Drink at least 40 to 48 ounces of water per day.
  4. Snack, Snack, Snack. Eating a small 150- to 250-calorie snack between meals helps sustain blood sugar, keep your central nervous system working well and helps you avoid breaking down muscle to supply the needed fuel for the brain.
  5. Supplement as Needed: It's extremely difficult to get from your diet all the nutrients your body needs, especially when it comes to fruits and veggies. So sometimes a supplement can help your body get its fill of all those nutrients. My go-to? Nutrilite Double X, a really potent multivitamin that helps my body get its needed nutrients, even if I have an off day for eating.
"I love connecting with other runners and feel fortunate to be able to share what I've learned along the way about good nutrition and more," Goucher says. And we'll gladly take her advice--even if only one of the tips can help develop Kara-like abs, legs or arms.

Want to see Goucher this weekend? She'll be at the Country Music Marathon expo signing autographs at the Nutrilite booth. Or simply find copies of her book for sale. Not a bad way to score some pre-race tips without even trying, or double-checking your menu choices for the night before the race.
    Photo and information courtesy of

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