Track and field athletes have various nutritional needs depending on the requirement of the specific training regimen.
Nutritional Guidelines For All Athletes
Eat every two-three hours Eat protein and complex carbohydrates
Stay hydrated with water
Post work out nutrition with 30 minutes Never skip a meal, always keep snack items with you
Proper Sports Nutrition Benefits
Optimize gains from training program
Enhance recovery between workouts and events
Achievement of ideal % body fat and weight
A reduced risk of injury and illness
Confidence in being well-prepared to face competition
Consistency in achieving high level competition performances
Track and Field Specific Nutritional Considerations
Endurance Events
Meal guidelines
3 hours before practice or competition
16-20 ounces of water, lean meats, fruits and nuts
1 hour before practice or competition
5-10 ounces of water, low fat granola bar
During practice or competition
6 ounces of water per 20 minutes of activity
6 ounces of sports drink with electrolytes per hour
6-ounce meal replacement bar for activities over 2 hours
Within 30 minutes post practice or competition
Fruit, granola bar, breads
Up to 6 hours post-workout-competition (every 2-3 hours)
Lean meat, grilled fish, fruits, vegetables, breads and dairy
At least 8 ounces of water per hour depending on climate conditions
Special Considerations
Decreasing fiber and protein intake pre and post workout can help reduce stomach discomfort during long training sessions.
Liquid meals can be used if this is persistent problem with athletes.
Sprints, Hurdles and Jumps
Meal guidelines
3 hours before practice or competition
16 ounces of milk or juice, beans, lean meats, fruits and nuts
1 hour before practice or competition
8 ounces of water, low fat granola bar, fruit
During practice or competition
8 ounces of water per 20 minutes of activity
8 ounces of sports drink with electrolytes per hour
Within 30 minutes post practice or competition
Fruit, granola bar, pretzels, bagels
Meal replacement with protein and carbohydrates
Up to 6 hours post-workout-competition (every 2 hours)
Lean meat, grilled fish, fruits, vegetables, breads and dairy
At least 8 ounces of water per hour
Special Considerations
Balance nutrition and calories: speed and power athletes need proper nutrition and caloric intake to maintain or improve body composition.
Throws
Meal guidelines
3 hours before practice or competition
16 ounces of chocolate milk, beans, lean meats, fruits and nuts
1 hour before practice or competition
8 ounces of milk or protein shake, granola bar, fruit
During practice or competition
8 ounces of water per 20 minutes of activity
8 ounces of sports drink with electrolytes per hour
Within 30 minutes post practice or competition
Fruit, granola bar, pretzels, bagels
16 ounces of meal replacement with protein and carbohydrates
Up to 6 hours post-workout-competition (every 2 hours)
Lean meat, grilled fish, fruits, vegetables, breads and dairy
At least 8 ounces of water per hour
Special Considerations
Achieve weight gain in throwers by eating more breads, fruit or nut based desserts and higher fat dairy products.
