Track and Field Nutrition Guide
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2. Eat 1 to 4 hours prior to and in between competition:
a. Less than 1 hour between competitions: stick to water or sports drink.
b. 1 hour prior to competition or 1 hour between events: high carbohydrate
Snack / 300 to 400 calories, i.e. fruit, fig bars, bagels, graham crackers, low fat yogurt,sports bars, liquid meals, and fluids.
c. 4 hours prior = high carbohydrate small meal / 700 to 800 calories and
3. Never try untested food before competition. Test foods during practice.
4. Liquid Meals: ex. Sport shake, ensure, etc.
a. Great for in between events. Must have 1 hour in between to effectively
Digest the liquid meal.
“ Be sure to replace the fluids and nutrition lost after exercise and competition.”
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