Fuel your performance with science-based nutrition strategies for track and field athletes.
Track athletes require 2,500–4,000+ calories daily depending on training volume.
6–10g per kg body weight daily for moderate to high-intensity training.
1.2–1.7g per kg body weight for muscle repair and recovery.
Minimum 1 gallon of water daily, more during hot weather training.
1–3 hours before
For sessions >1 hour
Within 30 minutes
| Supplement | Purpose | Timing | Priority |
|---|---|---|---|
| Protein Powder | Muscle recovery and growth | Within 30 min 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 optimisation | Before bed | Medium |
| Multivitamin | Fill nutritional gaps | With breakfast | Medium |
| Dextrose | Fast energy for competitions | During competitions | Competition |
Critical information every competitive athlete must know
Under WADA rules, athletes are strictly liable for every substance found in their body. It does not matter how a prohibited substance entered your system — you are responsible.
A contaminated supplement is not a defence. The consequence of a positive test can be a 2–4 year ban from competition.
Studies show a significant percentage of commercial supplements contain undeclared substances, including prohibited stimulants, steroids, and hormones — even in reputable brands.
Protein powders, pre-workouts, fat burners, and recovery products carry the highest contamination risk.
Check every supplement against the WADA Prohibited List before use — it is updated annually
Only use supplements certified by Informed Sport, NSF Certified for Sport, or Cologne List
Be cautious with any supplement marketed for weight loss, muscle gain, or energy — highest risk category
Consult a sports dietitian or team physician before adding any new supplement to your routine
"Natural" or "herbal" does not mean safe — many plant extracts are on the prohibited list
Do not share supplements with teammates and always keep original packaging for traceability
Batch-tested certification programme trusted by elite athletes worldwide. Look for the Informed Sport logo on supplements.
Independent third-party certification that tests for over 270 substances prohibited in sport. Widely accepted by anti-doping organisations.
Free online database to check whether medications and common substances are prohibited in your sport before you take them.
🚫 No supplement benefit is worth a competition ban. When in doubt, leave it out.
Track your athletic performance and see how proper nutrition impacts your results — free on the App Store.
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