NUTRITION
Eating Before & Between Athletic Events by Robert E. Keith, Professor, Nutrition and Food Science, Auburn University is a useful guide for Track & Field athletes.
Key Points:
* What you eat before a meet is just as important as when you eat it-- a large meal more than 4 hours before may not sustain you, but a large meal less than 2 hours WILL inhibit your performance.
WHAT you should eat ~ No more than 1,000 calories of high carbohydrates, low fat, low protein and low fiber. Bland is better.
WHEN you should eat breakfast or lunch before a meet ~ between 2 and 4 hours prior to your first event.
* Eating during a track meet is important to maintaining level blood sugars. Supplying a steady (but small) amount of fuel regulates your energy levels. On the other hand, eating the WRONG FOODS during a meet will cause a huge spike and drastic fall of your blood sugars, which in turn causes POOR ATHLETIC PERFORMANCE. Snacks of 300 calories or less can be consumed within 45min - 90min before an event and should be eaten with an adequate amount of water to remain hydrated. These snacks should not be high in fat!
Examples of Between-Events Snack Foods:
Oatmeal raisin cookies, Fig/Apple/Strawberry Newtons, Graham crackers, Saltine crackers, Pretzels, Low fat yogurt, Animal crackers, Raisins, Bread, Bananas, Canned peaches, Applesauce, Low fat puddings, Poptarts, Vanilla wafers, Sports drinks (low in sugar).
Key Points:
* What you eat before a meet is just as important as when you eat it-- a large meal more than 4 hours before may not sustain you, but a large meal less than 2 hours WILL inhibit your performance.
WHAT you should eat ~ No more than 1,000 calories of high carbohydrates, low fat, low protein and low fiber. Bland is better.
WHEN you should eat breakfast or lunch before a meet ~ between 2 and 4 hours prior to your first event.
* Eating during a track meet is important to maintaining level blood sugars. Supplying a steady (but small) amount of fuel regulates your energy levels. On the other hand, eating the WRONG FOODS during a meet will cause a huge spike and drastic fall of your blood sugars, which in turn causes POOR ATHLETIC PERFORMANCE. Snacks of 300 calories or less can be consumed within 45min - 90min before an event and should be eaten with an adequate amount of water to remain hydrated. These snacks should not be high in fat!
Examples of Between-Events Snack Foods:
Oatmeal raisin cookies, Fig/Apple/Strawberry Newtons, Graham crackers, Saltine crackers, Pretzels, Low fat yogurt, Animal crackers, Raisins, Bread, Bananas, Canned peaches, Applesauce, Low fat puddings, Poptarts, Vanilla wafers, Sports drinks (low in sugar).
MORE RESOURCES:
How to Maintain a Healthy Diet for Track & Field
| nutrition_for_the_athlete.pdf |
