Most meal plans for track athletes come in the form of the infamous “4-6-8-8”. This nutritional plan is notorious for its shortcomings when it comes to providing sufficient macros for a track athlete at high levels of training. Whether you’re a distance runner, sprinter, or field athlete, there are some common themes when it comes to what you should eat for optimal athletic performance.
Meal Plan For Track Athletes
Since there are numerous events in track and field, different athletes’ nutritional requirements apply. But, there are many advantages to nourishing your body correctly, regardless of your circumstance. A healthy diet will help you perform at your best, recover more quickly from workouts and competitions, maintain or gain weight (if desired), lower your risk of becoming sick or injured, and boost your confidence in competition.
I’ve included some general recommendations for all track athletes as well as sample meal plans below. Choose your competition (endurance, sprinting, throwing) and stick to your unique diet.
Basic Nutritional Guidelines for T&F Athletes
- Eat small meals every two to three hours
- Meals should include protein and complex carbohydrates
- Stay hydrated with at least eight ounces of water per hour, depending on climate conditions (you may need more if it’s hot out)
- Eat post-workout meal within 30 minutes
- Never skip meals
Sample Track & Field Meal Plans
Guidelines
- Pre-workout meal = three hours before practice or competition
- Pre-workout snack = one hour before practice or competition
- Post-workout snack = within 30 minutes after practice or competition
- Post-workout meal = six hours following practice or competition
- Evening snack = Two to three hours after last meal
Endurance Events
- Pre-workout meal: 16-20 ounces of water, lean meat on whole grain bread, fruits and nuts
- Pre-workout snack: Five to 10 ounces of water, low-fat granola bar
- During practice or competition: Six ounces of water per 20 minutes of activity; six ounces of sports drink per hour; energy liquid gel for sessions over two hours
- Post-workout snack: Fruit, granola bar, chocolate milk or yogurt
- Post-workout meal: Lean meat or grilled fish, vegetables, whole grain pasta, rice or bread
- Evening snack: Fruit, cheese slices or chocolate milk
Endurance Nutrition Tip: Decreasing fiber and protein intake pre-workout can help reduce stomach discomfort during long training sessions. Liquid meal supplements or shakes are good alternatives.
Sprinters, Hurdlers, Jumpers
- Pre-workout meal: 16 ounces of milk, beans and/or lean meats on whole grain bread, fruits and nuts
- Pre-workout snack: Eight ounces of water, low-fat granola bar and fruit
- During practice or competition: Eight ounces of water per 20 minutes of activity; eight ounces of sports drink with electrolytes per hour
- Post-workout snack: Fruit, yogurt and granola bar; pretzels or bagel with peanut butter; or 16-ounce meal replacement bar with protein and carbohydrates
- Post-workout meal: Lean meat or grilled fish, vegetables and whole grain pasta, rice or bread
- Evening snack: Fruit, cheese slices or chocolate milk
Sprint, Hurdler and Jumper Nutrition Tip: As speed and power athletes, you need to consume adequate calories with a balance of protein, fat and carbohydrates.
Throwers
- Pre-workout meal: 16 ounces of chocolate milk, beans and/or lean meats on whole grain bread, fruits and nuts
- Pre-workout snack: Eight ounces of milk or protein shake, granola bar or fruit
- During practice or competition: Eight ounces of water per 20 minutes of activity; eight ounces of sports drink with electrolytes per hour
- Post-workout snack: Fruit, yogurt and granola bar; pretzels or bagel with peanut butter; or 16-ounce meal replacement bar with protein and carbohydrates
- Post-workout meal: Lean meat or grilled fish, vegetables and whole grain pasta, rice or bread
- Evening snack: Fruit, cheese slices or chocolate milk
Throwers Nutrition Tip: Achieve weight gain by eating more breads, fruits and nuts and full-fat dairy products.
Food Groups With Sample Choices
Meat, Poultry & Fish
95 percent Lean Ground Beef, 95 percent Lean Ham, 95 percent Lean Ground Turkey, Boneless Chicken Breasts, Turkey Breasts, Lean Sliced Turkey Breast, Lean Sliced Roast Beef, Tuna in Water
Bread, Cereal, Rice, Pasta
Multi-Grain Bread, Oatmeal, Pita Bread, Spaghetti Noodles, Whole Grain Cereal, Whole Wheat Bread, Low-Fat Granola Bars, Whole Grain Bagels
Beans, Nuts
Baked Beans, Black Beans, Pinto Beans, Chopped Walnuts, Unsalted Roasted Peanuts
Dairy
Whole Eggs, Egg Whites, Egg Beaters, Skim Milk, Low-Fat Yogurt, Low-Fat String Cheese, One-Percent Cottage Cheese
Vegetables
Asparagus, Broccoli, Carrots, Celery, Green Beans, Peppers (all colors), Mushrooms, Russet Potatoes (with skin), Spinach, String Beans, Sweet Corn, Sweet Potatoes, Tomatoes
Fruits
Apples, Bananas, Cantaloupe, Grapefruit, Grapes, Oranges, Peaches, Pears, Pineapple, Raisins, Watermelon
Track and Field Nutrition Plan
It’s simple to let your guard down and loosen up with your eating habits throughout the off-season. Ignoring nutrition would be similar to training in the wrong shoes with Trey Zepeda’s eight-week training schedule for sprint and distance racers. At each meal and snack, Eve Pearson Rogers, RD, CSSD, LD, a nutrition consultant at the Michael Johnson Performance Center, offers two options.
Sprints: The following practices are for a 155-pound male sprinter. Modify serving sizes for gender and weight differences.
Weeks 1 through 3 focus on accumulation, and Weeks 5 through 7 on strength and power. To ensure positive muscle protein balance, improve reaction time and stay focused, try the following meals. Note, Weeks 4 and 8 focus on recovery, so cut back slightly on total intake, but keep similar concepts.
Breakfast: 20 oz water or flavored water with breakfast [and between breakfast and lunch] Option 1: 2 whole-grain waffles with 2 tbsp syrup; 2 scrambled eggs; ½C grapes
Option 2: 1C Post Selects cereal, ¼C low fat granola in ½C nonfat vanilla yogurt, 1C berries
Lunch: 20 oz of water or flavored water
Option 1: 3 oz turkey or tuna salad on 2 slices whole-wheat bread with vegetables and Dijon mustard; 1 serving baked chips; 1 apple
Option 2: 1 ½C chicken noodle soup with 1 oz whole-wheat crackers, 1C baby carrots with 2 tbsp light ranch dressing
Pre-workout [1½ hours before]: 16 oz water or flavored water
Option 1: 1 Clif bar; 1 banana
Option 2: 1 whole-wheat tortilla with 1 tbsp peanut butter; 1 banana; 2 tbsp raisins
During workout: 16 oz sports drink
Post-workout [within 30 minutes of training]: 32 oz water or flavored water
Option 1: 2 grilled chicken sandwiches; 1C nonfat chocolate milk
Option 2: 2 scoops whey protein in 1C skim or soy milk; 1C nonfat yogurt; 1C fruit, ½C fruit juice; 1 small banana, 1 tbsp peanut butter (ice and/or water for consistency)
Dinner: 20 oz water or flavored water
Option 1: 4 oz pork tenderloin; medium sweet potato with 1 tsp butter, cinnamon and brown sugar; veggie salad with light dressing; steamed cauliflower
Option 2: 4 oz beef sirloin, 1C macaroni and cheese made with whole-wheat pasta, veggie salad with light dressing
Snack:
Option 1: ¼C nuts; ¼C low fat granola
Option 2: 1C light frozen yogurt with 1 crumbled graham cracker
Distance: The following plan is for a 125-pound female distance runner. Modify serving sizes for weight and gender differences.
Pre-workout: 8 oz water
Option 1: 1 slice whole-wheat toast with 1 tbsp peanut butter
Option 2: 1C Cheerios, ½C nonfat yogurt
During workout: 16 oz sports drink
Post-workout: 24 oz water or flavored water
Option 1: 3 slices Canadian bacon and 1 slice cheese on 1 whole-wheat bagel; 1C berries
Option 2: 1C nonfat cottage cheese with 1C pineapple, 2 packets oatmeal
Lunch: 16 oz water or flavored water
Option 1: 1½C lentil soup with 1 serving whole-wheat crackers; 1 orange
Option 2: Turkey wrap, 1C melon, 100-calorie snack pack
Snack: 16 oz water or flavored water
Option 1: 1 apple with 1 tbsp peanut butter
Option 2: 1 string cheese; 1C grapes
Dinner: 16 oz water or flavored water
Option 1: 1½C chicken spaghetti; steamed broccoli with 1 tsp butter
Option 2: 3 oz grilled salmon; 3 new potatoes; veggie salad with 2 tbsp light dressing
Snack:
Option 1: 1C strawberries; 2 pieces dark chocolate
Option 2: 1C nonfat yogurt with 1 tsp honey
A 3-Day Meal Plan for Runners
When it comes to fine-tuning performance nutrition, the majority of athletes focus on figuring out how to fuel their workout. Nevertheless, before you can go on to the nuances of training nutrition, you must first master what you consume for your regular daily meals. Your daily food is what keeps you strong, vibrant, alert, and in the right state of energy balance.
The amount of energy (calories) your body requires each day, the amount of training you do, and the timing of your workouts are all things to take into account when choosing what to eat each day. While creating a nutrition plan, try to include your workouts first. You can then fill in the balance of your day intake to fit your nutritional requirements around those training sessions, including pre-, during-, and recovery fuel.
Day 1 (speed work)
- 5 a.m. banana and sport drink
- 6 a.m. 6 mile run with speedwork
- 7:30 a.m. recovery glass of chocolate milk
- 9 a.m. breakfast: bowl of oatmeal with one scoop protein powder, berries and almond butter
- 12 p.m. bowl of broth-based soup and salad
- 3:30 p.m. apple and cottage cheese
- 5 p.m. weightlifting/ strength session
- 6:30 p.m. pasta with tomato sauce
- 8 p.m. piece of dark chocolate
Key notes: This day starts out with food to support the morning fast run, places the bulk of vegetables away from workouts and ends with a carbohydrate-rich meal to prep for tomorrow’s training.
Day 2 (long run)
- 7 a.m. bagel and nut butter with a banana and small vanilla latte
- 9:30 a.m. long run of 2-plus hours; bring water and gels along
- 12 p.m. recovery smoothie of almond milk, chocolate whey, banana and tart cherries
- 1 p.m. burrito bowl with protein source, rice, veggies and guacamole
- 4 p.m. apple and oatmeal cookie
- 7 p.m. roasted salmon, potatoes and broccoli with a yogurt-tahini sauce
- 8 p.m. glass of wine or beer
Key notes: Make sure to give yourself enough food early in the day to support the endurance run and recovery from it, then back to vegetables later in the day.
Day 3 (rest day)
- 8 a.m. whole grain toast with eggs and avocado
- 12 p.m. tofu stir fry with peppers, onions, broccoli and oranges
- 3 p.m. Greek yogurt with berries and almonds
- 6 p.m. massaged kale salad with beets, brown rice and grilled chicken
- 8 p.m. piece of dark chocolate
Key notes: Just because you are taking a day off from running doesn’t mean your body stops needing to be nourished. Eat high quality, whole foods on this day to replenish energy stores and promote recovery for the next day.
Rules of Sports Nutrition for Track and Field Athletes
Based on caloric output and the demands of the training schedule, there are fundamental guidelines for track and field athletes when it comes to sports nutrition. For track and field athletes, adequate diet is just as crucial as good training. All track and field events have broad nutritional recommendations and advantages. Track and field event groups, however, have unique sports nutrition guidelines depending on calorie output and physiological requirements.
Sports Nutrition for Track and Field and Other Athletes
- Eat breakfast immediately to combat staying in a catabolic state; eat protein and carbohydrates to fuel the recovery process and prepare the body for training later in the day (Davis, 2017).
- Eating every few hours stops overeating and keeps blood sugar stable, which leads to less fat storage. Never skip a meal; athletes need consistent fuel.
- Eat protein with every meal; consume approximately one gram of protein per pound of lean body weight.
- Eat within 30 minutes of a workout to rapidly replenish the low glycogen stores in muscles and decrease the muscle protein breakdown.
- Eat five servings of fruits and vegetables every day; they are an excellent source of vitamins, minerals, and fiber.
- Drink at least one gallon of water per day to stay hydrated.
- Avoid high fat, processed foods, and simple sugars; energy levels can become unstable and cause cravings.
- Minimize caffeine: caffeine is a stimulant and can improve performance in some cases, and it also dehydrates.
Sports Nutrition Energy Sources
Carbohydrates
Carbohydrates are the primary energy source for athletes during moderate to high-intensity exercise.
Athletes Need Carbohydrates: if glycogen stores are depleted as a result of low carbohydrate intake, performance will be negatively affected.
Fats
The carbohydrate sources in the body must be depleted to use fat as a fuel, which only occurs in extremely long durations of exercise.
The Science of Fat Conversion: aerobic glycolysis can only metabolize glucose; the TCA cycle and electron transport chain can metabolize glucose and fats. Fatty acids must undergo beta-oxidation before they can enter the TCA cycle; beta-oxidation is a series of chemical reactions converting fatty acids into acetyl CoA and hydrogen. The TCA cycle will process fat in the same manner as glucose at this stage.
Protein
Proteins are generally not used for energy in track and field.
The Science of Protein Conversion: proteins can be utilized for energy production by converting amino acids into glucose or other intermediates to be processed by the TCA cycle.
Sports Nutrition for Track and Field Athletes
Athletes have various nutritional needs depending on the requirement of the specific training regimen and the energy required to complete the workout and recovery properly. There are basic sports nutrition for track and field athletes in different areas.
Sports Nutrition for Track and Field Athletes
Distance Runners
2-3 hours before practice or competition:
16–20 ounces of water, lean meats, fruits, and nuts
1 hour before practice or competition:
5–10 ounces of water, low-fat granola bar
During practice or competition:
6 ounces of water per 20 minutes of activity
6 ounces of sports drink with electrolytes per hour
6 ounces of meal replacement for activities over 2 hours
Within 30 minutes of practice or competition:
Fruit, granola bar, bread
Up to 6 hours post-workout-competition (every 2–3 hours):
Lean meat, grilled fish, fruits, vegetables, bread, and dairy
At least 8 ounces of water per hour depending on climate conditions
Eat carbohydrate-rich foods such as potatoes, pastas, and grains that can be quickly digested.
Sports Nutrition for Track and Field Athletes
Sprinters, Hurdlers, and Jumpers
2-3 hours before practice or competition:
16 ounces of milk or juice, beans, lean meats, fruits, and nuts
1 hour before practice or competition:
8 ounces of water, low-fat granola bar, fruit
During practice or competition:
8 ounces of water per 20 minutes of activity
8 ounces of sports drink with electrolytes per hour
Within 30 minutes post-practice or competition:
Fruit, granola bar, pretzels, bagels
Meal replacement with protein and carbohydrates
Up to 6 hours post-workout-competition (every 2 hours):
Lean meat, grilled fish, fruits, vegetables, bread, and dairy
At least 8 ounces of water per hour
Athletes need to balance caloric intake and energy expenditure to maintain or improve body composition.
Sports Nutrition for Track and Field Athletes
Throwers
2-3 hours before practice or competition:
16 ounces of chocolate milk, beans, lean meats, fruits, and nuts
1 hour before practice or competition:
8 ounces of milk or protein shake, granola bar, fruit
During practice or competition:
8 ounces of water per 20 minutes of activity
8 ounces of sports drink with electrolytes per hour
Within 30 minutes post-practice or competition:
Fruit, granola bar, pretzels, bagels
16 ounces of meal replacement with protein and carbohydrates
Up to 6 hours post-workout-competition (every 2 hours):
Lean meat, grilled fish, fruits, vegetables, bread, and dairy
At least 8 ounces of water per hour
Achieve weight gain in throwers by eating more bread, fruit or nut-based desserts and higher fat dairy products.
Are your athletes eating right?
Track and field athletes’ sports nutrition will vary depending on the dietary needs of their particular training program. Following a review of the fundamentals of optimal sports nutrition for track and field athletes, suggestions and factors to take into account for various event categories in track and field will be discussed. Finally, sample meals that are most suitable for an active lifestyle will be provided.
Rules Sports Nutrition for Track and Field and Other Athletes
- Eat every two-three hours
- Eat protein and complex carbohydrates
- Stay hydrated with water
- Post work out nutrition with 30 minutes
- Never skip a meal, always keep snack items with you
Proper Sports Nutrition Benefits
- Optimize gains from training program
- Enhance recovery between workouts and events
- Achievement of ideal % body fat and weight
- A reduced risk of injury and illness
- Confidence in being well-prepared to face competition
- Consistency in achieving high level competition performances
Nutrition for the Athlete – 9.362 
Quick Facts…
- Peak performance is attained by athletes through training and a balanced diet that includes a variety of foods.
- The body gets its energy from both fat and carbohydrates.
- The amount of time and effort spent exercising, as well as the athlete’s physical state, all affect how much fat is used as fuel.
- Athletes may require more protein after exercise.
- For athletes, water is a vital nutrient. Dehydration increases the risk of heat stroke and can lead to weariness and cramping in the muscles.
Becoming an excellent athlete demands good genetics, quality conditioning and training, as well as a healthy diet. An ideal diet is necessary for top performance. Nutritional ignorance can harm ambitious athletes just as much as it can benefit them. A person who follows a balanced diet and engages in a general fitness plan (for example, 30–40 minutes per day, most days of the week) can satisfy their nutritional demands. Nonetheless, athletes participating in training plans with a moderate to high frequency will need to increase their intake to meet nutritional needs.
Carbohydrates
Carbohydrates are a crucial source of energy. Carbohydrates supply 40 to 50 percent of the energy needed during the initial phases of moderate exercise. Utilization of carbohydrates rises with job intensity. Compared to fats, carbohydrates produce more energy per eaten unit of oxygen. Because oxygen consumption is frequently a limiting factor in long-duration, high-intensity activities, it is advantageous for the athlete to employ the energy source that produces calories with the least oxygen use per kilocalorie. Athletes should generally ingest 6–10 grams of carbohydrates per kilogram of body weight each day, depending on the intensity, duration, and frequency of activity. (2.2 kilograms are equal to 1 pound.) The athlete’s sex, body mass, total daily energy expenditures, and environmental factors can also have an impact on their carbohydrate needs.
Foods including potatoes, beans, vegetables, whole grain pasta, cereals, and other grain products are sources of complex carbs. Foods including fruits, milk, honey, and sugar include simple carbs. The body converts carbs to glucose during digestion, which is either used for energy or converted to glycogen and stored in the muscles and liver to meet future energy requirements.
During activity, glycogen that has been stored is transformed back into glucose and consumed as fuel. Only a certain number of carbs may be stored in the body as glycogen. Initial levels of muscle glycogen directly correlate with the capacity to continue lengthy, intense exercise. Glycogen reserves in muscles are normally enough to provide the required energy for events lasting less than two hours. More carbohydrates won’t assist, any more than filling up a car with gas can increase its speed.
A high-carbohydrate diet consumed two to three days prior to the event permits glycogen storage areas to be filled for activities lasting longer than two hours. Long distance runners, cyclists, swimmers, and cross-country skiers are examples of endurance athletes who report advantages from a pre-competition diet in which 70% of the calories originate from carbohydrates.
According to research, endurance athletes who consume a high-carbohydrate diet are able to exercise for longer periods of time than those who consume a high-fat, low-carbohydrate diet. So it’s not advisable to consume a lot of carbohydrates all the time. By doing this, you train your body to burn just carbohydrates for energy instead of fatty acids from fats.
It is critical that the glycogen stores in the muscles and liver are at their highest levels for continuous activity lasting three to four hours. It can also be advantageous to consume carbs throughout the event in the form of carbohydrate solutions, such as electrolyte drinks. A glucose solution between 6 and 8 percent is currently advised. It is simple to make a DIY electrolyte drink with 7.6% glucose and acceptable sodium levels. For every quart of water, add 6 teaspoons of sugar and 1/3 teaspoon of salt. Melt sugar, then let it cool. A salt equivalent to 650 mg/liter of sodium is used.
If the participant tolerates sports drinks, they can be utilized to provide glucose and sodium, but other electrolytes are not necessary until after the race. In order to determine whether electrolyte beverages are good for them, athletes should experiment while training.
| Table 1: Sample menu of a high carbohydrate diet. | ||
| Food item | Calories | Grams carbohydrate |
|---|---|---|
| Breakfast | ||
| 8 ounces orange juice | 134 | 33 |
| 1 cup blueberries | 83 | 21 |
| 1 medium banana | 105 | 27 |
| 8 ounces low-fat vanilla yogurt | 240 | 41 |
| 2/3 cup LEP Cranberry Pecan Granola | 443 | 58 |
| Lunch | ||
| 2 cups (cooked) whole wheat pasta | 347 | 74 |
| 4 ounces skinless chicken breast | 187 | 0 |
| ½ cup marinara sauce | 80 | 10 |
| 2 ounces sautéed onions | 33 | 6 |
| ½ cup sautéed mushrooms | 14 | 2 |
| 2 ounces sautéed zucchini | 33 | 3 |
| 1 tablespoon parmesan cheese | 21 | 0 |
| 1 whole wheat dinner roll | 76 | 15 |
| 8 ounces grape juice | 150 | 37 |
| Dinner | ||
| 3 ounces grilled cod | 89 | 0 |
| 1 baked yam | 174 | 41 |
| 1 cup (cooked) brown rice | 216 | 45 |
| 1 cup spinach | 7 | 1 |
| ½ cup carrot | 25 | 6 |
| ½ cup croutons | 31 | 6 |
| 5 cherry tomatoes | 15 | 3 |
| 8 ounces non-fat milk | 83 | 12 |
| 8 ounces apple juice | 114 | 28 |
| Snack | ||
| 4 ounces of raisin | 339 | 90 |
| 10 whole wheat crackers | 171 | 28 |
| ½ LEP Balsamic Grilled Peach | 112 | 19 |
| TOTAL | 3323 | 606 |
| (73% of total calories) |
Fats
The requirement for energy is also significantly influenced by fat. It is the macronutrient with the highest energy density, providing 9 kcal per g of fat. Fat can provide 60–70% of the energy needed for ultra-endurance competitions lasting 6–10 hours.
Depending on the length of the event and the athlete’s health, fat can be used as fuel. The use of fat as an energy source rises as time and/or intensity increase. For moderate exercise, the metabolism of free fatty acids accounts for nearly half of total energy expenditure. The body may use predominantly lipids for energy if the event lasts more than an hour. Athletes who are trained burn fat for energy more quickly than athletes who are untrained.
To maintain athletic performance, a minimum of 20% of total energy intake should come from fat. To achieve the dietary requirements of important fatty acids and fat-soluble vitamins, such as vitamins A, D, E, and K, it is imperative to maintain a sufficient fat intake. It is important to warn athletes who are under pressure to lose weight or keep it off against utilizing fat restriction because it could impair their performance. While it is important to consume enough fat, there is no evidence to back up assertions that a high-fat, low-carb diet improves athletic performance.
Protein
Protein makes a small contribution to the body’s energy requirements when compared to fat and carbohydrates. The amino acids that are formed during digestion of dietary protein are then employed as the building blocks for the various organs, enzymes, and hormones that the body requires to function. It is crucial for the post-exercise muscle growth and repair process.
Depending on the type and frequency of exercise, an athlete’s need for protein may rise. 0.8 grams per kilogram per day is the current Recommended Daily Allowance (RDA) for protein. However, the Academy for Nutrition and Dietetics and the American College of Sports Medicine advise that resistance and strength-trained athletes consume up to 1.2-1.7 grams of protein per kilogram of body weight day, while endurance athletes should consume between 1.2-1.4 grams.
It has been demonstrated that consuming protein after exercising helps to boost muscle protein synthesis. However, it has not been demonstrated that consuming more protein than is required will further promote muscle growth. Excess protein is either stored as fat or broken down for energy.
As calorie intake rises, a diversified diet should offer more protein than necessary. To ensure they are getting enough protein, vegetarian athletes should consult a dietician. The athlete may be deprived of more effective fuel sources and may become dehydrated if they consume too much protein. Diets high in protein increase the amount of water needed to pass the nitrogen through the urine. Moreover, a rise in metabolic rate and, consequently, an increase in oxygen consumption, can happen.
Supplements containing protein and amino acids are not necessary or advised. Some athletes use protein and amino acid supplements in the form of pills or powders to meet their protein needs. Yet, this is generally overkill because Americans’ diets readily satisfy their protein demands. In general, it’s recommended to eat entire meals rather than supplements. Before continuing, any athlete who substitutes dietary supplements for meals should speak with their doctor or a trained nutritionist.
Water
For an athlete, water is a crucial nutrient. Individuals lose different amounts of water during sporting competitions. Weight measurements taken right before and after exercise can be used to monitor sweat loss.
Athletes should consume 5 to 7 mL per kilogram of body mass around four hours prior to an event to prevent dehydration. They should consume enough water or electrolyte drinks to replace the fluids lost through sweat throughout the activity. Fluids that are chilled are absorbed more quickly and assist reduce body temperature.
For every pound lost during activity, 16 to 24 ounces of water should be consumed after. Sweat rates can be calculated by regularly monitoring weight changes before and after activity, which enables more effective hydration during sporting events. Never gain weight when exercising; doing so indicates overhydration, which can result in electrolyte imbalances and possibly hyponatremia.
While analyzing water use, it’s crucial to take environmental considerations into account. In hot and muggy weather, sweat rates can rise significantly, making it even more crucial for athletes to drink plenty of water. High altitude competition also requires more water.
Sports drink or energy drink consumers should be careful of the caffeine content. Caffeine has been demonstrated to improve athletic performance in small doses. Caffeine use, however, might result in ringing in the ears, sleeplessness, and restlessness. Moreover, coffee has a diuretic effect and may make you need to urinate while competing.
Vitamins
Maintaining proper vitamin and mineral levels is crucial for body performance, and by extension, athletic performance. An athlete’s need for certain vitamins and minerals may rise along with their level of activity. Yet, a balanced diet that includes a range of foods can readily satisfy this demand. There is no proof that supplementing with more vitamins than what is acquired through a varied diet can enhance performance.
Thiamin, riboflavin, and niacin are among the B vitamins that are crucial for converting dietary sources of fuel into usable energy. Foods high in protein and carbohydrates are great providers of these vitamins. Because B vitamins are water soluble and do not store in the body, toxicity is not a concern. Riboflavin may be deficient in certain female athletes, thus it’s critical to ensure enough intake of foods like milk that are high in the vitamin. In addition to increasing riboflavin levels, milk products also contain calcium and protein.
The body uses vitamin D for a variety of processes, including calcium absorption. Athletes who spend a lot of time training indoors should make sure they are getting enough vitamin D through their diet.
Activity raises the body’s oxidative stress, which increases the requirement for antioxidant vitamins C and E. As a fat-soluble vitamin, vitamin E can be found in dietary fats such nuts, seeds, and vegetable oils. Extra fat-soluble vitamins (A, D, E, and K) are stored in fat throughout the body when a person takes too much of them. Excessive levels of fat-soluble vitamins may be hazardous because they are stored.