As research from the Winter 2008 edition of "The Sport Journal" explains, nutritional knowledge among even college track athletes is in some ways inadequate, and even those who possess nutritional knowledge don't have a high-quality diet. Nutrition has a significant impact on your track performance, so you should be sure to understand what foods you should eat and which you should avoid for optimal results.
Calorie Intake
Registered dietitian Melanie Wiener explains that calorie intake must be increased on training days, as calories provide fuel for your workouts and competitions. However, Wiener notes that overcompensating on days of lighter activity can be beneficial, as a high-calorie intake can promote proper recovery from competition. Do not underestimate your calorie needs; running at an 8 mph pace for 60 minutes can burn nearly 1,000 calories.
Carbohydrates
Carbohydrates provide your body with fuel for activity, so consuming a diet rich in carbohydrates can improve your performance. If you participate in endurance events, carbohydrate consumption is even more important, as long training sessions can deplete your body of glycogen, or stored energy, and carbohydrate intake can replace it. Running website RacingWeight.com suggests that you consume between 2.25 g and 3.25 g of carbohydrates per pound of bodyweight each day, depending on how intense your training is.
Protein
While carbohydrates are important for runners to consume, skimping on protein can be detrimental to your track performance. Research scientist Greg Crowther suggests that runners require more protein than the average individual because exercise breaks down protein, and supplying more can help rebuild it and improve muscle strength. If you lift weights to supplement your training, more protein is preferable to counteract the intense muscle trauma that comes from resistance training. Crowther suggests consuming 1.5 g of protein per kilogram of body weight each day, although he notes that those who lift weights often may benefit from 1.8 g.
Fat
Fat is crucial for proper growth and development, and it can be a potent source of energy, supplying nine calories per gram. Research from the June 2009 issue of the "Journal of the American College of Nutrition" notes that fat-rich diets are more beneficial than low-fat diets for endurance performance. The researchers suggest consuming at least 30 percent of your daily calorie intake from dietary fats. Aim for unsaturated fats, such as those found in nuts and olive oil.
References
- "The Sport Journal"; Nutrition-Related Knowledge, Attitude and Dietary Intake of College Track Athletes; C.L. Rash, et al.; Winter 2008
- TheACC.com; Nutrition and Track: Competition Day, Hydration and Nutrition Periodization; Melanie Wiener, MS, RD; May 2006
- Mayo Clinic: Exercise For Weight Loss: Calories Burned in 1 Hour
- Racing Weight.com: How Much Carbohydrate Do Runners Need?
- "Northwest Runner"; Protein: How Much Do Runners Need?; Greg Crowther; May 2000
- "Journal of the American College of Nutrition"; A Perspective on Fat Intake in Athletes; D.R. Pendergast, J.J. Leddy, J.T. Venkatraman; June 2000
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