What to Eat Before, During, and After a Track & 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 throughout a meet. While the foundation for good pre-race nutrition is consistent with the various running events, there are some helpful tips that runners may want to keep in mind when it comes to fueling 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 carbs.

Second, while at the track meet, runners should know beforehand what they will eat and when they plan to eat it. With meet logistics and pre-race nerves battling for focus, it can be easy to let your nutrition fall by the wayside, leading to poor performance. For this reason, it is important to be proactive and create a specific nutrition plan for a track meet.

Lastly, every runner's digestive system handles foods differently, so what works for your teammate or coach may not work as well for you. The time to experiment with your nutrition is during training, not during the track meet, so be sure to know how your body will react to specific foods and supplements before race day.

Participating in a track meet 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 they have plenty of energy reserves in their system, especially for those competing in multiple events throughout a meet.

Nutritional preparations for a track meet should occur in advance of the event itself, but the day before the meet is especially important. Runners do not have to eat copious amounts more than their usual diet to ensure full glycogen stores for race day. Instead, athletes should fuel their bodies with nutrient-rich foods that are not depleting their energy unnecessarily. For a deep dive on fuelling up well before your big race, check out our nutrition guide, What to Eat Before a Race, on how to properly fuel your body before the next big event.

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 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, protein, and healthy fats. Eggs, oatmeal with nuts, or toast with your favourite nut butter are excellent meal options on race day. A protein shake can be a quick, tummy-friendly way to get all the essential nutrients your body needs to crush the competition.

We cannot emphasise enough that runners should stick to foods their bodies are used to and can process well. Greasy diner fare may work for some people, but it is not the optimal recommendation for athletes preparing their bodies for peak race-day performance. If you are not a fan of breakfast, or if breakfast foods do not agree with your system, consume the food that works 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 ensure your fuel tank is full at the start of your event.

Take caution, as this does not mean you should carb-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 an hour before your event.

Carb-rich snacks like fruits, rice, and potatoes can be good pre-race fuel. Because you are eating so near a race, many runners find that pre-packaged energy foods like waffles, 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, to ensure that you properly replace the glycogen your body has already depleted. Experts recommend 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. Avoid heavily sugared "sports drinks" as they usually lead to stomach issues and an energy crash shortly after.

Maintaining adequate hydration during physical activity is vital in optimizing performance and keeping your body functioning properly. Check out our Ultimate Hydration Guide for Runners for a more in-depth look at hydration and how it affects your health and running performance.

Once an athlete has completed all of their events, they will again want to refill their glycogen stores. Runners should also ensure they are consuming other essential nutrients that will assist with the recovery process. Carbohydrates are a top priority after a track meet, but a healthy combination of protein and fat is also crucial. Research suggests that the ideal ratio of carbs to protein should be around 3:1 or 4:1. For example, a 120-pound runner should aim to consume 60 grams of carbohydrates and 15 to 20 grams of protein.

Recovery drink mixes are packed with carbs, protein, and amino acids to help rebuild muscle tissue and aid in the recovery process. Chocolate milk is a quick, easy, and tasty recovery drink after a long run because it has plenty of carbohydrates, proteins, calcium, and vitamin D to replenish your body.