Cooking with Karina: Go the Distance

These Roasted Edamame are the perfect, digestible salty snacks for race-day running. (Photo: Karina Arnold) 

Karina Arnold is a rising junior at the University of Oklahoma who’s passionate about healthy cooking. She provides creative, healthy recipes and tips on clean eating.

Driving down the Houston freeways, you pass by an array of bumper stickers. Numerous Houstonian athletes dote their bumper badges of honor: 13.1, 26.2, Iron Man, Triathlons. As a runner myself, I highly regard these stickers. I know there is copious amounts of sweat dripped and time committed to achieve these badges.

After being listed second as “greenest cities in the U.S.” and with over 50 elite Houston running clubs, Houston is a hotspot for runners. Many of these runners are super humans of fitness. This year, 54-year old Houstonian Matt Hanson broke the U.S. record for the Iron Man, while Jordan Hasay set the fastest American woman time in the Houston Half Marathon.

Contrary to popular belief, these elite runners are not super humans, but they know the fuel that makes them finish fast. With these finisher-fueling tips, you can run your race.

When performing high amounts of cardio, carbs, carbs and more carbs are essential. Carbs are the slowest and most effective burning fuel. During long runs, your carbohydrate glycogen stores are the last and slowest to burn. Thus, with crabs you are able to maintain steady paces for long periods of time. After running, it is pertinent to incorporate a ratio of carbohydrates and protein to quickly replenish your energy stores. These great post-workout snacks include recipes with fast digesting ingredients so your tired body does not have to work hard to refuel.

During long, grueling races, I usually grab a Gogo Squeeze, energy gel or chews to refuel an hour into my race. Baby food and sugary, water-dense snacks are easy to digest while exercising and are quickly absorbed. Furthermore, the saltier, the better. Pretzels and these Roasted Edamame are the perfect, digestible salty snacks for race-day running. Salt absorbs water, perfect for athletes (like myself) who have small bladders and constantly need a pit stop.

Running is not for everyone. For many, shopping is their only cardio. However, with the proper nutrition, the right mindset and a supportive community, you can dominate your race. What helps you cross the finish? What are your favorite running spots or post-workout snacks? Comment below!