Health and Nutrition

Foods Runners EatAs 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.

Pre-Competition Sleep

  • 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

About Danette Moss

Danette Moss, Founder of The Association For Women Entrepreneurs and Let’s Talk Strategies, home of Get Your SAS On™ and The Online Visibility Method™ in Atlanta, GA. Let’s Talk Strategies, an Atlanta Based Full Service Digital Marketing, Business Consulting and Coaching Firm helps Women Business Owners: Wife-preneurs, Mom-preneurs, and Ambitious Single Savvy Women in business streamline their systems so they can build a more profitable business faster and more efficiently, get found by prospective customers, build and attract a larger audience for their products or services, and convert those prospects to leads. ​ She is the author of the book Let’s Talk Strategies: Conversations with Millionaires and Highly Successful Entrepreneurs, The Solopreneurs Guide to Success. Co-author in the book Conversations With Experts: Do What You Love, Get Paid What You’re Worth and host of the weekly Blog Talk Radio Show – Let’s Talk Strategies where she identifies and corrects some of the deceiving misconceptions about business and networking empowering business professionals worldwide to overcome the hurdles that are preventing them from thriving in business and achieving optimum success.

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