Lace up your running shoes, grab a bottle of water and stick some nuts or a protein bar in your bag. No, you’re not headed to the gym for a workout. We’re talking about being prepared for a grueling day of shopping.

While power shopping isn’t a recognized weight-loss method, the walking and standing required for bargain hunting at the mall can burn a significant amount of calories. You can easily cover a mile and a half by strolling around the street level of Ala Moana Center.

Shopping stamina can be improved with proper nutrition and care, according to Maria Bernardo, a certified nutrition coach and personal trainer with Fitness at Your Door. "Eating correctly is a must for optimizing health," she said. "It’s not just calories in, calories out anymore. It’s about creating balance in your body."

Oftentimes, people wait too long in between meals, especially when out and about. Bernardo suggests packing small and healthful snacks that will keep the body nourished and blood sugar stabilized throughout the day. "An example of a quick snack would be almonds, a banana or a Detour bar to ensure that you have healthy fats, carbohydrates and protein to keep the blood sugar from spiking, thus avoiding mood swings, cravings or impulsive spending," she said.

Don’t be tempted by fast-food burgers and fries or other high-fat, low-nutrition meals that will do more harm than good. If you don’t have time to pack snacks and meals, look for healthful options at the malls.

"Choose fresh juices and smoothies but watch the sugar," Bernardo said. "My favorite option is Jamba Juice. I recommend the regular-size protein berry or acai primo bowl. Both are loaded with antioxidants, protein and are delicious and satisfying."

The key to eating out is sticking with "light" menu items, since they are likely to have fewer calories and sodium, she added. "Always ask for wheat or whole-grain bread for sandwiches or burgers as a healthier alternative. And go light on condiments and sauces. They can add hundreds of calories to an otherwise healthy sandwich."

Another tip is to ask for condiments, sauces or dressings on the side so you can ration the amount being used.

Hydration is equally important. "Bring a water bottle with you, refill and sip throughout the day," she said.

If Ala Moana Center is your mall of choice on Black Friday, look for the complimentary bottled water at six "refresh" stations throughout the center.

"Avoid soda, alcohol and sugary juices, especially while out on long shopping trips or outings," she said. "The high levels of sugar cause dramatic changes in blood sugar and add unnecessary calories and carbohydrates to your daily intake. Better options are hot tea, water with lemon or even coffee." Avoid getting too wired on lattes, espressos and other fancy coffee drinks that contain hidden calories and excess caffeine.

NUTRITION ASIDE, a long day of shopping requires pacing, according to chiropractor Rex Niimoto, who has a practice in Aiea. "You don’t need to shop till you drop. Take a lunch break and get adequate rest. There’s always tomorrow," he said.

If you do feel the need to keep shopping all day, Niimoto says a pair of comfortable shoes with good arch support is a must. And if you find yourself juggling multiple store bags, distribute the load, he advises. Ask for two bags to split up the weight of heavier purchases.

"Check to see if the store offers services and will carry the bags for you or deliver items to your house," Niimoto said. For example, Black Friday shoppers can check their shopping bags at Ala Moana Center’s mall level, above Barnes & Noble. Additionally, concierges will be traveling throughout the mall to offer assistance.

Most important, stop before you overdo it, Niimoto said. "Don’t get to the point where you need to see a massage therapist or chiropractor. … People need to learn to be proactive when dealing with body mechanics," he said. "Lifting properly and proper posture are very important."

Correct posture reduces stress on the ligaments that hold the spinal joints together and minimizes injuries. It allows muscles to work more efficiently and uses less energy, lessening the chance of muscle fatigue.

If you do end up tuckered out and sore after a long day of holiday shopping, Niimoto suggests using heat for sore muscles and ice for swollen joints, taking an over-the-counter anti-inflammatory such as Advil and making sure you get adequate rest.