Nutrition for Track & Field Athletes
The average person weighing 180 pounds burns 343-857 calories per hour while competing in Track and Field, depending on the your weight and the specific activity (e.g., shot, discus, high jump, long jump, triple jump, javelin, pole vault). Because of this, proper nutrition, hydration, and sleep is paramount for performance and recovery.
Basic Guidelines:
- Eat Breakfast
- Sleep 7-9 hours
- Drink 100 oz. of water
- Eat Protein + Carbs at each meal
Meet/Invitational Snacks
- Apple & Hard-Boiled Eggs
- Cottage Cheese & Cucumber Slices
- String Cheese & Grapes
- Tuna & Carrots
- Jerky & Fruit
- Mixed Nuts
Daily Snacks
- Greek Yogurt + Granola
- Peanut Butter & Jelly
- Hard-Boiled Eggs
- Dried Fruit
- Applesauce
- Bagel + Honey
- Turkey & Cheese Sandwich
- Fruit Cup
- Protein Oat Bar
Nutrition for Injury Recovery
- Beets & Leafy Greens
- Pomegranate
- Oysters/Seafood
- Berries
- Cottage Cheese
- Chia/Flax/Nuts
- Tart Cherries
- Flank Steak & Poultry
- Eggs & Dairy
High Quality Protein Options
- Cottage Cheese
- Flank Steak
- Greek Yogurt
- Eggs
- Beans
- Ground Turkey
- Lean Ground Beef
- Fish
- Milk
- Poultry
NOTE: These are just recommendations based on research and experience.