When we watch the world’s best athletes perform, we might focus on the hours of physical training they endure. Often overlooked is an equally important component: nutrition. Eating like an Olympian means more than just consuming the right number of calories. Understanding what, when, and how to eat for the demands of your particular sport can give your body the fuel it needs to perform at its best. Proper nutrition for a track meet starts long before race day.
Macronutrient Essentials for Track Athletes
While specific dietary requirements will depend on the type of sport you play, in general, athletes’ bodies demand more energy to power them through their training regimens and help them recover. All athletes will need the following in some capacity, but how much they need will depend on their training and competition regimen.
Carbohydrates: The Primary Fuel Source
Carbohydrates are the main sources of energy for the body, so athletes need to make sure they are consuming plenty of carbohydrates to provide energy as fuel for training sessions and competitions. “An athlete will usually need 50 to 70 percent of their caloric intake to come from carbohydrate food sources, (the main fuel source for our brain and muscles),” says Lucy Mower, MS, RDN, CD, an outpatient clinical dietitian at University of Utah Health. During high-intensity efforts, your body uses glycogen as its primary fuel source. When preparing for a meet, you fill your body’s glycogen stores by consuming ample carbs.
Protein: Muscle Repair and Growth
Protein is important for muscle repair and recovery and helps promote muscle growth. Proteins also help keep us full and sustain us between meals. Individuals involved in high-level athletic training also require increased protein to support their recovery. Aim for 20 mg of protein within 30 minutes after training to help you refuel.
Healthy Fats: Energy and Nutrient Absorption
Along with being an energy source that will keep you satiated for long periods of time, healthy fats also protect our organs and help our body absorb other nutrients like vitamins A, D, E, and K.
Read also: The Hoxsey Diet
Antioxidants: Combating Muscle Soreness
Intense exercise causes the body to produce free radicals. Antioxidants neutralize these free radicals, which reduce muscle soreness and fatigue. Red, purple, and blue fruits and vegetables like cherries, blueberries, and beets can help lessen muscle soreness.
Hydration: Maintaining Performance and Preventing Injury
Proper hydration for athletes is critical. As you sweat, you lose fluids and electrolytes. To perform your best, keep track of your dietary intake, training, and recovery in a journal or log to help you learn what fueling methods work best for you. You will want to replace both to stay hydrated. Many athletes will consume an energy drink mix, energy gel, or an electrolyte tablet. These items help replenish electrolytes during rehydration. Avoid single-sugar "sports drinks". Dehydration makes fluid around the tendons thicker and more viscous. This is a fancy way of saying there is less lubrication. Dehydration increases the chances of injuries, particularly in the Achilles tendons, hamstrings, and hips. People should drink 48 to 64 ounces of water per day. But if you’re active, you need to drink even more. Aim for 8 to 10 ounces before and after any workout. “The more active you are, the more you’ll need to replenish,” says Dr. Ragasa.
Pre-Meet Nutrition: Setting the Stage for Success
The day before is especially important. Stick to meals that are familiar. The night before the meet is not the time to try a new fancy dish. Instead, go with tried-and-true meals. A good choice is pasta with a lighter tomato sauce and a small side salad. You do not need to worry about eating more than you usually do. Goal: Eat a well-balanced meal that your body can digest without problems.
Breakfast: Fueling the Day
Breakfast is a big deal on track meet day-it sets the tone for your energy and nutrition all day long. Start right by eating a lighter meal with high-quality foods. Eat foods packed with plenty of energy roughly 2.5 to 3 hours before the first warm-up for the day. Be wary of processed breakfasts full of simple sugars that you will blow through quickly. Try to incorporate whole foods that include carbohydrates, protein, and healthy fats. Eggs, oatmeal with nuts, pancakes, or toast with your favorite nut butter are excellent breakfast options. A protein shake can be a quick, tummy-friendly way to get all the essential nutrients your body needs to crush the competition. Again, focus on the food your body is used to and can process easily! Greasy fried foods may work for some people, but it is not the best choice for most athletes.
Pre-Race Fueling: Top Off Glycogen Stores
Glucose is the body's primary fuel source for higher-intensity workouts. Your body can only store a limited amount of glycogen, so ensure your fuel tank is full at the start of your event. Beware: this does not mean you should carb-load right before an event! Since your body has limited glucose storage, too many carbs could contribute to stomach issues. The exact timing of when to eat will have been learned during training. Shoot for a small, easily digestible snack 30 to 60 minutes before your event. Carb-rich snacks like fruits, rice, or potatoes can be good pre-race fuel.
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During the Meet: Sustaining Energy and Hydration
While at the track meet, you should have a plan of what you will eat and when. Between meet-day chaos and pre-race jitters, it’s easy to let nutrition slip through the cracks. Every runner's digestive system handles foods differently. What works for your teammate or coach may not work as well for you. Early season meets are the perfect time to experiment with your nutrition. Goal: Make sure your body has enough fuel for a hard effort. Track meets push athletes to their limits. Maximum efforts take a serious toll on the body. Your muscles need plenty of energy to perform at their best. It’s crucial to have enough fuel in the tank. It is more important if you’re competing in multiple events throughout the meet.
Between Events: Replenishing and Rehydrating
It's important to have a carbohydrate-rich snack or small meal between events. Tom Cotner, a published researcher from the University of Washington and a coach for Club Northwest, advises consuming carbohydrates and protein within 20 to 30 minutes after your event. During this critical window, you can replenish your muscle glycogen and maximize recovery.
Post-Meet Recovery: Rebuilding and Recharging
Once you've finished your events, you will want to focus on restoring your glycogen stores. Take a snack containing roughly 30 grams of carbs and 6 grams of protein 20 to 30 minutes after your last event. This will help slow down the effects of cortisol and help the recovery process begin. Carbohydrates are a top priority after a track meet. But a healthy combination of protein and fat is crucial. Ideal snacks include: a bagel with peanut butter, cheese, and raisins, fruit and nuts, hummus and veggies, yogurt, and low-fat chocolate milk. Remember: this is a post-meet snack; it does not replace a proper post-workout meal. Recovery drink mixes are packed with carbs, protein, and amino acids to help rebuild muscle tissue and aid in the recovery process. Low-fat chocolate milk is a quick, easy, and tasty recovery drink after an event, hard workout, or long run. It only takes 8 ounces to get 6 grams of protein and 30 grams of carbohydrates plus calcium and vitamin D.
General Training Nutrition: Fueling for Performance
Getting the right food at the right time when training helps your body recover and rebuild, says Dr. Ragasa.
- 1 to 2 hours before training: Focus on complex carbohydrates and starchy vegetables. Potatoes, yams, plantains, squash, beans, and lentils are good choices.
- Right before or during training: Eat any kind of fruit. It supplies the energy and electrolytes your body needs.
- After training: Aim for 20 mg of protein within 30 minutes to help you refuel. You can also eat non-starchy vegetables like dark leafy greens, brussels sprouts, and zucchini. They help reduce inflammation and speed recovery.
But Dr. Ragasa stresses making careful choices. “Avoid ultra-processed foods like store-bought protein or energy bars,” she says.
Read also: Weight Loss with Low-FODMAP
The Importance of Individualization
“There is no one-size-fits-all approach for fueling,” Mower says. Dr. Ragasa says to experiment and figure out which ratio works best for you. For help finding a meal plan, consider talking to your personal doctor. Whether you’re vegan, vegetarian, or just want more protein options, you should try plant-based sources. “With current research, many athletes are now turning to a plant-based diet where they find they can work out more intensely, longer, and recover faster,” says Dr. Ragasa.