How should you eat?
Eating is a crucial step in becoming a successful track and field athlete. Nutrition is vital in giving athletes the required amount of energy to run, jump, and throw. If an athlete is not eating enough, he or she is more prone to injury and illness. Carbohydrates are necessary to help athletes cope with the stress of competition, and protein is necessary to help rebuild muscles after a tough workout or race. Hydration is one of the most important components of an athlete's diet and should be taken very seriously.
Some keys to smart eating are: never skipping breakfast, eating healthy snacks, eat fruits and vegetables, drinking at least 8 glaces of water a day, and eating protein-rich foods.
Because track and field has a variety of different sports, there is no one "right" way to eat. For example, a long distance runner would not have the same diet as a shot putter.
Throwers, sprinters and jumpers, all have relatively similar dietary plans because their events require quick power and strength These athletes should eat a mixture of proteins, carbs, and fruits and vegetables. These athletes need to eat carbohydrate-rich food because it gives your body energy to work out to its fullest potential. These athletes also need to eat protein rich food because it gives your body something that it can build muscle off of. The body of a thrower is usually larger than that of other track and field-athletes. They generally have both more body fat and body mass and therefore need to have more control over their carbohydrate intake. A successful thrower is one who has the best power, to weight ratio. In order to improve this ratio a thrower may reduce carbohydrates while still eating plenty of nutrients in their diet.
Middle distance runners have unique nutritional guidelines. Their workouts involve both endurance and sprints. A good balance in protein and carb intake is key in becoming a proficient middle distance runner. These athletes also need to restore their glycogen levels frequently, and pay attention to their iron levels. Eating red meat, and sea food should be a very important component in their diet.
Long distance runners also have individualized diets. They should eat more carbohydrates than than all other athletes because the endurance required for their workouts rapidly depletes glycogen levels. These athletes should eat a lot of pasta, bread, and whole grain. They should also eat protein-rich food to make sure their diets are completely balanced.
Snacking is very important before, during, and after each workout.
Before working out, athletes should be sure drink plenty of water and eat protein-rich foods. Some good pre-workout snacks include, cottage cheese, energy bars, and peanut butter
During the workout, athletes should drink a sports drink, such as Gatorade, and have an energy bar on site in case they feel fatigued.
After the workout, athletes should drink water because it helps speed up the body's recovery. They should replenish their body with either a smoothie, or chocolate milk.
Sprinter: The following plan is for a 155-pound female sprinter. Modify serving sizes for weight and gender differences.
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
Some keys to smart eating are: never skipping breakfast, eating healthy snacks, eat fruits and vegetables, drinking at least 8 glaces of water a day, and eating protein-rich foods.
Because track and field has a variety of different sports, there is no one "right" way to eat. For example, a long distance runner would not have the same diet as a shot putter.
Throwers, sprinters and jumpers, all have relatively similar dietary plans because their events require quick power and strength These athletes should eat a mixture of proteins, carbs, and fruits and vegetables. These athletes need to eat carbohydrate-rich food because it gives your body energy to work out to its fullest potential. These athletes also need to eat protein rich food because it gives your body something that it can build muscle off of. The body of a thrower is usually larger than that of other track and field-athletes. They generally have both more body fat and body mass and therefore need to have more control over their carbohydrate intake. A successful thrower is one who has the best power, to weight ratio. In order to improve this ratio a thrower may reduce carbohydrates while still eating plenty of nutrients in their diet.
Middle distance runners have unique nutritional guidelines. Their workouts involve both endurance and sprints. A good balance in protein and carb intake is key in becoming a proficient middle distance runner. These athletes also need to restore their glycogen levels frequently, and pay attention to their iron levels. Eating red meat, and sea food should be a very important component in their diet.
Long distance runners also have individualized diets. They should eat more carbohydrates than than all other athletes because the endurance required for their workouts rapidly depletes glycogen levels. These athletes should eat a lot of pasta, bread, and whole grain. They should also eat protein-rich food to make sure their diets are completely balanced.
Snacking is very important before, during, and after each workout.
Before working out, athletes should be sure drink plenty of water and eat protein-rich foods. Some good pre-workout snacks include, cottage cheese, energy bars, and peanut butter
During the workout, athletes should drink a sports drink, such as Gatorade, and have an energy bar on site in case they feel fatigued.
After the workout, athletes should drink water because it helps speed up the body's recovery. They should replenish their body with either a smoothie, or chocolate milk.
Sprinter: The following plan is for a 155-pound female sprinter. Modify serving sizes for weight and gender differences.
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