FIT6: Registered Dietitian Katie Hynes

FIT6: Registered Dietitian Katie Hynes

(Cover photo: Katie Hynes on the bottom row, second from left, with the Louisville Distance Project Elite Team)

Every week, the Louisville Women’s Sports Network highlights a local woman by asking her six questions about her health and fitness routine. This week’s guest is Katie Hynes. If there is a woman you’d like us to feature, email suggestions to

Credit Andy Kiss

(Credit: Andy Kiss)

Tell Us a Little About Yourself

I am a registered dietitian, diabetes educator, and sports nutrition consultant. A former Division I collegiate field hockey player turned competitive 2:51 [hours] marathoner, my passion for fueling the body with healthy foods and being active inspired me to change careers.

I received my Master of Science in Nutrition & Exercise Physiology from Teachers College, Columbia University. I have worked with numerous athletes to help them improve their performance through nutrition and proper fueling. I now work primarily with the pediatric diabetes population at the Wendy Novac Diabetes Care Center at Kosair Children’s Hospital. I provide diabetes education and sports medicine counseling for patients and families. I am also excited to be a sports nutrition consultant for Norton’s new Women’s Sports Health program.

When not running or working, I can be found cooking up a storm while my husband and dog patiently await the next bite.

Six Questions About Your Fitness & Health

1) What is your weekly training/exercise routine?

On average, I run 8-10 miles daily, 1-2 harder workouts a week, and a long run of 14-22 miles. Every few weeks, I’ll take a rest day. My weekly running mileage fluctuates between 70 and 90 miles based on where I am in a training cycle and the race distance. I thrive during marathon training and my body, for the most part, has responded well to higher mileage. I am excited to be a part of the Louisville Distance Project Elite Team, a great group of runners supported by our local Fleet Feet. In addition to running, I am loving Buti yoga at Play Louisville. You must try it! I’m also attempting to include weekly strength training.

2) How do you prepare for a workout?

Most days, I start my run at 5:00 a.m. or 5:15 a.m. I prefer to wake up, get dressed, and head out the door. When I have a harder workout planned, I will increase my carbohydrate intake at dinner the night before and make sure to get to bed early. During marathon training, I wake up early before some long runs to practice pre-fueling with Yerba mate tea, a multi-grain waffle, NuttZo nutbutter, honey, and sliced bananas. For other long runs, I will not eat anything beforehand to practice improving my body’s fat utilization.

3) What do you eat, drink or do for quick energy?

I love coffee! However, my body doesn’t respond well to coffee before running. So, green tea or Yerba mate do the trick pre-workout. And if I have a snack, I’ll keep it super simple and digestible like a handful of pretzels or two dates. During longer runs or workouts, I use honey stinger gels for a quick-acting energy source. I always try to have a protein carb snack and a Nuun [electrolyte drink tablet] ready for refueling after a harder workout.

4) What is your daily nutritional meal plan when training?

Eating a balanced, plant-based, whole foods diet. This includes lots of vegetables, fruits, quinoa, oats, eggs, tofu, beans, nuts, seeds, avocados, coconut and olive oils. I enjoy my sweet treats, so dark chocolate is always in the house. Towards the end of a marathon training cycle, I also include ten days of fat loading where my dietary intake is 60-70% fat to reduce my glycogen stores and increase my fat burning capacity. This is then followed by three days of carb loading (70% of calories) to increase my glycogen stores just before the marathon.

Katie Hynes(2)5) What do you snack on between meals when training?

My favorite snacks are nuts (almonds, cashews, Brazil, and macadamia), pumpkin seeds, apple with NuttZo nutbutter, homemade date, chia nut bars, or popcorn.

6) What are your fitness & health goals?

My lifetime goal is to always stay active, eat healthy, and share this passion with others. Currently, I am enjoying running with friends, helping them to meet their goals, and not setting any personal time goals.  I look forward to finding new fitness challenges and continuing to grow as an athlete.