Track & Field Nutrition Guide

Fuel your performance with science-based nutrition strategies for track and field athletes

Core Nutrition Principles

⚡

Energy Balance

Track athletes require 2,500-4,000+ calories daily depending on training volume

🍞

Carbohydrate Focus

6-10g per kg body weight daily for moderate to high-intensity training

🥩

Protein Power

1.2-1.7g per kg body weight for muscle repair and recovery

💧

Hydration Strategy

Minimum 1 gallon of water daily, more during hot weather training

Event-Specific Meal Plans

Sprinter (100m-400m)

🌅 Breakfast

• 3 eggs with toast
• Greek yogurt with berries
• Orange juice

🍽️ Lunch

• Grilled chicken breast
• Brown rice
• Steamed vegetables
• Avocado

🌙 Dinner

• Lean beef or fish
• Sweet potato
• Green salad
• Olive oil dressing

🥜 Snacks

• Protein shake
• Banana with peanut butter
• Trail mix

Distance Runner (800m+)

🌅 Breakfast

• Oatmeal with fruit
• Whole grain toast
• Low-fat milk

🍽️ Lunch

• Turkey sandwich
• Quinoa salad
• Apple
• Water

🌙 Dinner

• Salmon
• Pasta
• Steamed broccoli
• Whole grain roll

🥜 Snacks

• Energy bars
• Dried fruit
• Smoothie

Field Events

🌅 Breakfast

• Protein pancakes
• Greek yogurt
• Fresh fruit

🍽️ Lunch

• Grilled chicken
• Wild rice
• Mixed vegetables
• Nuts

🌙 Dinner

• Lean steak
• Baked potato
• Spinach salad
• Healthy fats

🥜 Snacks

• Protein bars
• Cheese and crackers
• Recovery shake

Supplement Guide

Supplement	Purpose	Timing	Priority
Protein Powder	Muscle recovery and growth	Within 30 minutes post-workout	Essential
Fish Oil	Reduce inflammation, joint health	With meals	High
BCAAs	Prevent muscle breakdown, faster recovery	During/after training	High
Magnesium	Better sleep, hormone optimization	Before bed	Medium
Multivitamin	Fill nutritional gaps	With breakfast	Medium
Dextrose	Fast energy for competitions	During competitions	Competition

Hydration Strategy

Daily Hydration

💧Minimum 1 gallon (3.8L) of water daily
💧Start hydrating as soon as you wake up
💧Monitor urine color - aim for light yellow
💧Increase intake during hot weather

Competition Day

🥥Coconut water for natural electrolytes
🥥Avoid excessive water right before events
🥥Sip small amounts between events
🥥Replace fluids lost through sweat

Nutrient Timing

Pre-Workout

1-3 hours before:

• Complex carbohydrates
• Moderate protein
• Minimal fat and fiber
• Adequate hydration

During Workout

For sessions >1 hour:

• Sports drinks with electrolytes
• BCAAs for muscle protection
• Small sips of water regularly
• Avoid solid foods

Post-Workout

Within 30 minutes:

• Fast-digesting protein
• Simple carbohydrates
• 3:1 or 4:1 carb to protein ratio
• Rehydration fluids

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