You can enhance your performance through more than just practice. Proper nutrition can make a considerable difference in your performance as a track athlete. By choosing to eat nutrient-dense foods throughout your day and eating the right foods prior to and after your competitive event you can fuel your performance and stay healthy.
Eat Healthy Daily
Although people are often concerned with what they eat prior to a competitive event and what they should eat afterward what you eat every day is just as important, if not more important. Eating a healthy, nutritionally dense diet every day will help you achieve your optimal performance on the track.
Consume Carbohydrate-Rich Foods
Carbohydrates are a main source of energy; thus, you need to provide your body with adequate amounts of carbohydrates. Eat carbohydrate-rich foods regularly, but stick to nutritionally dense carbohydrates. Include whole grains, fruits and starchy vegetables in your regular diet. Eat enough carbohydrates to compensate for the extra energy you burn in competition and practice.
Eat Reguarly
As a competitive track athlete it is likely your body will quickly burn through the foods you eat. By eating regularly you can help ensure you supply your body with the energy it needs to maintain its performance. Eat a nutritionally rich snack in between your three regular meals and avoid skipping breakfast. Eating breakfast is necessary to provide your body with a source of fuel to begin the day.
Avoid High-Sugar Foods
Eating high-sugar foods such as candies, desserts and sugary sodas will not be beneficial to your athletic performance. These foods can quickly spike your energy levels, giving you short bursts of energy, but after these energy spikes your energy will quickly dip leaving you feeling fatigued. These rapid spikes and dips in energy can leave you with a decrease in energy levels prior to the end of your track event. Healthier sustainable energy snacks are available such as fruits and whole grains.
Eat Healthy Fats
Healthy fats are important for providing your body with the long-lasting energy it needs and should be included in your diet. However, eating fats at the right time is important. High-fat foods can slow your digestion, which can stifle your performance. Therefore, it is beneficial to avoid consuming high-fat foods a few hours prior to your event and a few hours after your event.
When you do eat fats choose to include mostly unsaturated fats such as nuts, peanut butter, avocados and olive oil.
Stay Hydrated
Dehydration can not only impair your performance, but it can also be a health risk. Adequate hydration means drinking water regularly. The amount of water you need will vary based on your size, age, intensity of your workout and the weather in which you are competing in. The more you sweat the more fluids you need to replace. Drink water leading up to your event, right before your event and after your event to avoid dehydration.
Snack Prior to Event
Have a healthy snack about two hours prior to your track event. If you are unsure of the exact time your even will start, graze on small healthy snacks in the hours leading up to your event. Choose nutrient-dense carbohydrate-filled snacks such as a whole-grain cereal or a piece of fruit.
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