Part 2 -
You hold the key to your performance as a track and field athlete. Your speed, focus, and energy throughout the day begin with sound nutrition. Your diet is not just a factor; it's a crucial part of your performance. Bringing high-quality calories to a training session is not just a suggestion. It's your responsibility to ensure you fuel up effectively.
Eating foods that aid muscle repair while providing energy can help prevent injuries and burnout. Ideal snacks should deliver carbohydrates and contain electrolytes, such as sodium, potassium, and magnesium, which are lost through sweat. A small amount of protein is also beneficial.
While eating a larger meal several hours before your track meet is advisable, keeping portions small for the rest of the day is a smart strategy. This allows you to refuel between races without feeling sluggish from a full stomach. Opting for snacks like a banana, a small pack of dried fruit, or a smoothie pouch keeps you energized and ensures you're making the best choices for your performance.
For a significant effort, such as a race, it's crucial to plan and prepare. Consider consuming a substantial meal about five hours before, followed by small snacks as the race approaches. This strategic approach to your nutrition can make a significant difference in your performance.
To optimize your performance, focus on doubling your carbohydrate intake while reducing fiber by limiting raw fruits and vegetables. On race day, prefer simple carbohydrates low in fiber, as high-fiber foods can cause digestive issues during intense exercise. Bananas are a notable exception to the reduced raw fruit rule.
Here are some snacks to try and bring for meets:
- Bananas
- Dried Fruit or Fruit Leather
- Smoothie Pouches
- Peanut Butter Squeeze Packs
- Uncrustables PBJ
- Sports drinks with electrolytes
Remember, trying these snacks during your practices is crucial to see how your body responds. This way, you can go into a meet confident in your fueling strategy, knowing that you've tested the foods and timing that work best for your events.
Comments