Kate Emproto (April 25, 2025)

We are delighted to share this month's Running Hacks with Kate Emproto. If you haven't met Kate, you surely have met her dog, Mickie, who is a running club fixture. Kate is a regular at the Summit Coffee runs (Eastover and Plaza) and at the South End Coffee Run. Originally from Long Island, she is a performance dietitian and will answer questions on food and nutrition for runners. The editor of this newsletter laughed at Kate’s description of bonking as hitting the wall (different connotation in the UK). But we are all about providing a good belly laugh to our members!

CRC: What would you recommend as a meal before a long run?

Kate: To fuel your run effectively, it’s ideal to consume a meal or snack that is high in carbohydrates, moderate in protein, and low in fat and fiber to provide sustained energy without digestive issues. You also want to make sure you consume this at least 90 minutes before to allow yourself to digest it. 

Some quick ideas include toast with peanut butter and jam, oatmeal with banana and honey, or waffles with maple syrup and fruit.

Personally, a few of my favorite pre-long run foods include Dave’s Killer Bread bagels with a drizzle of honey and a banana, and CLIF bars depending on the length of my run!

CRC: How do you fuel during a race?

Kate: The best fuel during a race is quick-digesting carbs, which include energy gels and chews, sports drinks, fruit like bananas or oranges, dried fruit, maple syrup, or honey packets.

In general, you should consume 25-30g of carbohydrates every 30 minutes or 60-90g of carbohydrates per hour.

You also want to make sure you are staying hydrated! Most runners need 10-24 oz of fluid per hour, which is dependent on the weather and our sweat rates. 

CRC: How much do you think your nutrition affects your running?

Kate: The short answer is: A LOT! It’s essential for fueling your runs, optimizing performance, aiding recovery, and preventing injuries.

If you’ve ever experienced "bonking" or "hitting the wall," you know how crucial proper fueling is. This sudden, extreme energy crash happens when glycogen stores in the muscles and liver are depleted. The best way to prevent it? Fuel properly before a run, take in carbs during long runs, and stay hydrated!

CRC: Can nutrition help with cramps?

Kate: Absolutely! Muscle cramps during running are often caused by dehydration, electrolyte imbalances, or inadequate fueling. Low carbohydrate stores can lead to muscle fatigue and cramping since carbs are the body's primary fuel source. Additionally, it’s important to replenish the electrolytes that are lost in sweat, which include sodium, potassium, magnesium, and chloride. Certain supplements during a run can help with this, and that includes electrolyte beverages (especially in hot weather or during long runs), salt tablets, or gels and chews with added electrolytes. It’s also important to consistently drink water throughout the day, and before, during, and after your runs.

CRC: What is the best food to eat to recover quickly?

Kate: Consuming a mix of protein and carbs within 30-60 minutes after a workout can aid in muscle recovery and replenish glycogen stores. An ideal ratio is 3:1 or 4:1 carbs to protein. Chocolate milk has the ideal carb-to-protein ratio to help refuel muscles and promote recovery, but other good meal choices include a smoothie with protein and fruit, greek yogurt with fruit and granola, whole wheat toast and eggs, oatmeal with nuts and berries, or complex starches like brown rice, sweet potatoes, quinoa or whole grain pasta with protein and veggies. 

CRC: What is your best advice to perform well at a race?

Kate: Depending on the race distance, you may want to start increasing your carbohydrate intake 1–3 days before to maximize glycogen stores. The day before the race, focus on fueling efficiently without overeating—prioritizing carbs for energy, protein for muscle support, healthy fats for sustained fuel, and plenty of hydration.  

For dinner, choose a high-carb, moderate-protein, low-fat, and low-fiber meal to prevent digestive issues. And remember the golden rule: "Nothing new on race day!" Race day is about executing what you’ve practiced, not trying something new.  

On race morning, your focus should be fueling properly, staying hydrated, and getting in the right mindset to perform your best. But nutrition is just one piece of the puzzle—good sleep, smart pacing, and enjoying the experience are just as important. Most of all, have fun and trust your training! 

CRC: What should you avoid eating if you want to perform well at a race?

Kate: Before a race, it's best to avoid foods that could lead to digestive discomfort, energy crashes, or dehydration. This includes high-fiber, high-fat, spicy, and heavily processed foods, as well as excessive dairy, sugary or artificial sweeteners, and large, heavy meals.  

While caffeine can provide a performance boost, too much may cause jitters, an increased heart rate, and frequent urination, which can lead to dehydration. It’s also important to stick to familiar foods—race day is not the time to experiment with something new, as you won’t know how your body will react.

CRC: Is there an ideal weight for running? How should you think about weight?

Kate: There’s no one-size-fits-all ideal weight for runners—everyone is different! However, maintaining a healthy weight and body fat percentage is important for both performance and overall health. The right weight for you is one that supports speed, endurance, strength, and bone health, helping you stay strong and injury-free while preventing disease.

Disclaimer: The advice shared in this interview is general in nature and not tailored to any specific individual or situation. It is not intended as professional or personal coaching advice