Track to Triumph: Nutrition Tips for Runners

The Importance of Nutrition for Young Track Athletes

Between running, jumping, throwing and hurdling, track and field athletes rely on a unique blend of speed, endurance, and explosive strength to excel in their events. To meet the rigorous demands of training and competition, proper nutrition is important. Nutrition can play a major role in enhancing performance and maintaining health in track and field. It contributes to:

• Energy Production: Track events require both quick bursts of speed and sustained endurance, making carbohydrates helpful for nourishing their bodies.
• Mental Focus: A balanced diet can support brain function, helping athletes stay sharp and focused during races.
• Injury Prevention: Proper nutrition helps strengthen muscles and joints, helping reduce the risk of injuries common in track, such as stress fractures, ACL sprains, or rotator cuff tears.
• Muscle Repair: Due to the repetitive nature of running and jumping, track athletes may want to prioritize protein to aid in muscle recovery and growth.
• Hydration: The right hydration can enhance endurance and speed, allowing runners to maintain peak performance throughout races and helping reduce the likelihood of heat-related fatigue.

Key Nutritional Components for Young Track Athletes

• Hydration: Water is important for performance, and drinks with electrolytes can help replenish minerals lost through sweat.
• Proteins: Important for muscle maintenance, protein sources such as meat, fish, hemp seeds, and dairy help repair tissues stressed by repetitive movements.
• Fats: Healthy fats from sources like macadamia nuts, hemp oil, and coconut can provide long-lasting energy and support hormone production.
• Carbohydrates: As the main energy source, carbs are important for sustaining energy throughout training and competitions. Athletes may want to prioritize complex carbohydrates like rice, buckwheat, and barley.
• Vitamins and Minerals: A diverse intake of fruits and vegetables can ensure athletes receive nutrients for bone strength and energy metabolism.

A Nutritional Breakdown for a 150-Pound Track Athlete

Pre-Performance Nutrition

2-3 hours before performing:
Calories: 500-700 kcal
Carbohydrates: 70-100 grams
Protein: 20-30 grams
Example Meal: Buckwheat pancakes topped with almond butter and fresh figs.

30-60 minutes before performing:
Calories: 100-150 kcal
Carbohydrates: 20-30 grams
Protein: 5-10 grams
Example Snack: A small bowl of chia pudding made with coconut milk and topped with passion fruit.

During Performance

Hydration and Quick Energy:
Calories: 50-100 kcal per hour
Carbohydrates: 10-20 grams per hour
Example: Electrolyte drink or a few slices of dragon fruit.

Post-Performance Nutrition

Within 30 minutes after performing:
Calories: 200-300 kcal
Carbohydrates: 30-50 grams
Protein: 15-20 grams
Example Snack: A smoothie made with kale, pineapple, and pea protein powder.

1-2 hours after performing:
Calories: 500-700 kcal
Carbohydrates: 60-90 grams
Protein: 25-35 grams
Example Meal: Tempeh stir-fry with black rice and a variety of colorful vegetables.

Hydration Tips

• Water: Encourage athletes to drink water consistently throughout the day to stay hydrated and maintain performance.
• Electrolyte Beverages: Beneficial during intense or prolonged activities to replace lost minerals and prevent cramps.
• Hydrating Fruits: Fruits like kiwi and starfruit contribute to overall hydration and provide quick energy.

Healthy Snacks for Sustained Energy

Snacks can be important for maintaining energy levels throughout the day, particularly between school, practice, and competitions:

• Roasted Seaweed Snacks: Provides iodine and fiber for sustained energy.
• Quinoa Salad with Pomegranate Seeds: A refreshing snack that offers protein and antioxidants.
• Coconut Yogurt with Goji Berries: Combines healthy fats and carbohydrates for a quick pick-me-up.
• Spirulina Energy Balls: Made with dates, spirulina, and nuts for a nutrient-dense snack.

Proper nutrition is important for track athletes aiming to enhance their performance. By focusing on balanced meals, appropriate timing, and hydration, athletes can improve their energy levels and recovery. Parents play an important role in supporting their young athletes with nutritious meals and snacks, helping ensure they are always prepared to excel on the track.

For personalized nutrition plans, consulting a sports nutritionist can provide tailored recommendations to meet a track athlete’s specific needs and goals.

Help Protect Your Young Runner

Put pomi on your team and secure track and field youth sports insurance to help achieve reassurance. Choose from two excellent coverage options, or combine them to help protect your athlete against the unexpected in track and field!

We do not provide nutrition advice for health or disease purposes. Always consult with your physician before implementing a nutrition plan.