Nutrition for Track and Field Athletes
Track & Field includes several events, and so the nutritional needs of T&F athletes vary. But regardless of your event, the benefits of feeding your body well are numerous.
Good nutrition will optimize your training program; promote consistency in performance; enhance recovery after workouts and events; maintain or gain (if desired) weight; reduce risk of injury and illness; and give you confidence to face competition.
Good nutrition will optimize your training program; promote consistency in performance; enhance recovery after workouts and events; maintain or gain (if desired) weight; reduce risk of injury and illness; and give you confidence to face competition.
Below, are basic guidelines for all track athletes, plus sample meal plans. Look for your event (endurance, sprinting, throwing) and follow your specific meal plan.
Track & Field Meal Timing Guidelines
- Pre-workout meal = three hours before practice or competition
- Pre-workout snack = one hour before practice or competition
- Post-workout snack = within 30 minutes after practice or competition
- Post-workout meal = six hours following practice or competition
- Evening snack = Two to three hours after last meal
Endurance Events
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Sprinters, Hurdlers, JumpersPre-workout meal: 16 ounces of milk, beans and/or lean meats on whole grain bread, fruits and nuts
Pre-workout snack: Eight ounces of water, low-fat granola bar and fruit During practice or competition: Eight ounces of water per 20 minutes of activity; eight ounces of sports drink with electrolytes per hour Post-workout snack: Fruit, yogurt and granola bar; pretzels or bagel with peanut butter; or 16-ounce meal replacement bar with protein and carbohydrates Post-workout meal: Lean meat or grilled fish, vegetables and whole grain pasta, rice or bread Evening snack: Fruit, cheese slices or chocolate milk Sprint, Hurdler and Jumper Nutrition Tip: As speed and power athletes, you need to consume adequate calories with a balance of protein, fat and carbohydrates. |
Throwers
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Basic Nutritional Guidelines for T&F Athletes
- Eat small meals every two to three hours
- Meals should include protein and complex carbohydrates
- Stay hydrated with at least eight ounces of water per hour, depending on climate conditions (you may need more water if it's hot out)
- Eat post-workout meal within 30 minutes
- Never skip meals
Food Groups with Sample Choices
Meat, Poultry & Fish
95 percent Lean Ground Beef, 95 percent Lean Ham, 95 percent Lean Ground Turkey, Boneless Chicken Breasts, Turkey Breasts, Lean Sliced Turkey Breast, Lean Sliced Roast Beef, Tuna in Water
Bread, Cereal, Rice, Pasta
Multi-Grain Bread, Oatmeal, Pita Bread, Spaghetti Noodles, Whole Grain Cereal, Whole Wheat Bread, Low-Fat Granola Bars, Whole Grain Bagels
Beans, Nuts
Baked Beans, Black Beans, Pinto Beans, Chopped Walnuts, Unsalted Roasted Peanuts
Dairy
Whole Eggs, Egg Whites, Egg Beaters, Skim Milk, Low-Fat Yogurt, Low-Fat String Cheese, One-Percent Cottage Cheese
Vegetables
Asparagus, Broccoli, Carrots, Celery, Green Beans, Peppers (all colors), Mushrooms, Russet Potatoes (with skin), Spinach, String Beans, Sweet Corn, Sweet Potatoes, Tomatoes
Fruits
Apples, Bananas, Cantaloupe, Grapefruit, Grapes, Oranges, Peaches, Pears, Pineapple, Raisins, Watermelon
95 percent Lean Ground Beef, 95 percent Lean Ham, 95 percent Lean Ground Turkey, Boneless Chicken Breasts, Turkey Breasts, Lean Sliced Turkey Breast, Lean Sliced Roast Beef, Tuna in Water
Bread, Cereal, Rice, Pasta
Multi-Grain Bread, Oatmeal, Pita Bread, Spaghetti Noodles, Whole Grain Cereal, Whole Wheat Bread, Low-Fat Granola Bars, Whole Grain Bagels
Beans, Nuts
Baked Beans, Black Beans, Pinto Beans, Chopped Walnuts, Unsalted Roasted Peanuts
Dairy
Whole Eggs, Egg Whites, Egg Beaters, Skim Milk, Low-Fat Yogurt, Low-Fat String Cheese, One-Percent Cottage Cheese
Vegetables
Asparagus, Broccoli, Carrots, Celery, Green Beans, Peppers (all colors), Mushrooms, Russet Potatoes (with skin), Spinach, String Beans, Sweet Corn, Sweet Potatoes, Tomatoes
Fruits
Apples, Bananas, Cantaloupe, Grapefruit, Grapes, Oranges, Peaches, Pears, Pineapple, Raisins, Watermelon
SOURCE: http://www.stack.com/a/track-field-nutrition
These statements are not meant to diagnose or treat disease, or provide medical advice.
Consult with your physician before participating in any athletic activity and before following any dietary advice.
These statements are not meant to diagnose or treat disease, or provide medical advice.
Consult with your physician before participating in any athletic activity and before following any dietary advice.