Best Nutrition to Fuel a Track and Field Meet

The events at a track and field meet can present some unique challenges when it comes to nutrition. These races are typically short but very high-intensity and athletes usually compete in several events over the entirety of a meet. While the foundation for good pre-race nutrition is consistent with all different kinds of running events, there are some helpful tips that runners may want to keep in mind when it comes to fueling up before a track meet.

First, carbohydrates are crucial. During exercise, especially high-intensity efforts, your body uses glycogen as its primary fuel source. When preparing for a meet, runners must ensure that their body’s glycogen stores are topped-off by consuming ample amounts of carbs.

Runners should know exactly what they will eat and when they plan to eat it while at a track meet. With meet logistics and pre-race nerves battling for focus, it can be easy to let your nutrition fall by the wayside, which can ultimately lead to poor performance. This is why it is so important that athletes create a specific nutrition plan for a track meet.

Finally, all runner's digestion systems handle foods differently, so what works for your teammate or your coach, may not work as well for you. The time to experiment with your nutrition is during training, not while at a track meet. Make sure you know how your body will react to specific foods and supplements before a race.

Track meets and races can be particularly strenuous on an athlete’s body because it forces them to deliver “all-out” efforts. Muscles require large amounts of energy to perform at their peak during individual races, so runners will want to ensure that they have plenty of it stored up in their system. This is even more true if you are competing in multiple events throughout a meet.

Nutritional preparations for a track meet should begin well in advance of the actual event itself, but the day before a track and field meet is especially important. Runners do not have to eat a great deal more than their usual diet to ensure that their glycogen stores are full for race day. Instead, runners need to ensure that they are fueling their bodies with nutrient-rich foods and are not depleting their energy unnecessarily. Consuming supplements, like protein shakes or hydration mixes, can be a simple and effective way to ensure that your glycogen reserves are topped off and that your body is as prepared as possible for your races.

Breakfast holds particular importance on the day of a track and field meet and will set the nutritional tone for the entire day. Start on the right foot by making sure you are eating a meal with high-quality foods packed with plenty of energy. Be wary of processed breakfasts full of simple sugars that you will blow through quickly. Try to incorporate whole foods that include carbohydrates, as well as some protein and healthy fats. Eggs, oatmeal with nuts, or toast with your favourite nut butter are all excellent meal options on race day. And once again, consuming a protein shake can be a quick tummy-friendly way to get all the key nutrients that your body needs to crush the competition.

It cannot be emphasised enough that runners should stick to foods that their bodies are used to and can process well. Greasy diner fare may work for some people, but it certainly is not the general recommendation for athletes preparing their bodies for peak race day performance. If you are not a fan of breakfast, or if there are not breakfast foods that agree with your system, then eat the types of foods that work best for your body.

Remember, glucose is the body's primary fuel source for higher intensity workouts. Your body can only store a limited amount of glycogen, so you want to make sure your fuel tank is full at the start of your event.

Take caution, as this does not mean that you should carbo-load right before an event. Since your body has limited storage for glucose, too much carb intake could contribute to digestion issues. The exact timing of when to eat will need to be determined during your training but shoot for a small, easily digestible snack 30 minutes to 1 hour before your event.

There is a wide variety of carb-rich snacks like fruits, rice, and potatoes that all can be good pre-race fuel. Because you are eating so near a race, many runners find that pre-packaged energy foods like chews, or gels are the most convenient options.

Just like in your preparations for your first event, you'll want to take in a carbohydrate-rich snack, or small meal depending on the timing of your next race. This will ensure that you properly replace the lost glycogen that your body has already depleted. Experts suggest that a combination of carbohydrates and protein should be consumed within 30 minutes following your race. During this critical window, you can better replenish your muscle glycogen stores and maximise your body's recovery.

Most experts recommend between 1 and 1.5 grams of carbs per kilogram of body weight for the best recovery. A simple way to get a rough estimate of how many grams of carbs you should eat is by dividing your body weight in pounds by 2.

During and after intense exercise, your body loses a lot of water and electrolytes through sweat. You will want to replace both in order to stay hydrated. Many runners will take an energy drink mix, energy gel, or an electrolyte tablet to make sure that they are replenishing their electrolytes in addition to rehydrating. Make sure to avoid heavily sugared "sports drinks" as they usually lead to stomach issues in addition to a big energy crash shortly after.

Once you have completed all your events, runners will again want to refill their glycogen stores. Runners should also ensure that they are consuming other essential nutrients that will assist with the recovery process. Carbohydrates are again the priority after a meet, but a healthy combination of protein and fat is also crucial. Research suggests that the ideal ratio of carb to protein should be around 3:1 or 4:1. This means that a 120-pound runner should aim to take in 60 grams of carbohydrates, as well as 15 to 20 grams of protein. Recovery drink mixes are packed with carbs and protein, as well as amino acids, that will rebuild muscle tissue and heavily aid in the recovery process.