As a runner, your diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.
Below are some tried and true health and nutrition recommendations and tips that we have
experienced over time to be useful, effective, reliable.
- Athletes should receive 8 to 10 hours of sleep the night before a meet.
Pre-Competition Meals: 3 -4 hours before the event
- High in complex carbohydrates, such as bread, fruit and vegetables
- Moderate in protein
- Low in fat
- Plenty of Fluids
- Athletes should eat a nutritious breakfast before a meet, including fruit, bread, cereal, water and juice. Little or no meat is best.
Snack Hints: For All Day Meets
- Fresh Fruit – bananas, raisins, grapes, oranges, peaches, watermelon.
- Bread, bagels, muffins. With peanut butter, cheese or cream cheese if within 3 t0 4 hours before competition.
- Crackers and pretzels.
- Fig Newtons, oatmeal-raisin cookies.
- Peanut butter and Jelly Sandwiches.
- Fruit and Vegetable Juice – orange, tomato.
- Cereal – with milk if within 3 to 4 hours before competition.
- Fruit yogurt – within 3 to 4 hours prior to competition.
- Athletes should do their cool-down runs after race events.
- Sports drinks, energy bars, and fruit for carbohydrate replacement.
- Dinner should include foods high in protein (chicken, beef, fish, milk, cheese, soy products, etc.) to build muscle.
*Source: Titans Track &Field Membership Handbook & Registration Packet