Jackie Joyner-Kersee

Track and field is a sport of running, throwing, and jumping. Some athletes participate in one or more track events, such as the 100-meter dash, 3200-meter run, or 1600-meter relay, while others join in one or more field events, such as the long jump, pole vault, shot put, or discus. Some athletes may participate in both track and field events.

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Successful track and field athletes train for power, speed, strength, and endurance. Their specific training plan depends on the event or events they participate in. Solid nutrition and hydration habits are needed to support the intense training during the pre-season and competition season and to help build and maintain strength during the off-season.

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Nutrition Recommendations for Track and Field

Due to the demanding training required by track and field athletes, daily energy expenditure is generally high. Therefore, more calories are needed daily for training and recovery. Unfortunately, reported intakes are often less than estimated needs. That puts track and field athletes at a higher risk of low energy availability, which can negatively impact sports performance. To ensure athletes get adequate energy, they must consume sufficient carbohydrates, protein, and fat at each meal and have snacks throughout the day.

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Carbohydrate

Carbohydrates are the preferred energy source for the muscles and brain, making them an essential component of a student athlete's diet. The carbohydrates consumed will vary depending on the athlete's training phase: pre-season, competition, or off-season.

Track and field athletes should consume between 5 and 7 grams of carbohydrates per kilogram of body weight each day for a 165-pound (75 kg) athlete, which equates to 375 and 525 grams of carbohydrates spread throughout each day. The range takes into account the different events as well as each phase of an athlete's season.

Pre-season is when training demands are the highest. Therefore, athletes should focus on getting the higher end of their carbohydrate needs to perform and properly recover. While some training typically continues in the off or rest season, the intensity and duration are generally lower, allowing athletes to shift to the lower end of their carbohydrate needs. Carbohydrates must be essential during all phases of the season. Carbohydrates are found in various foods, including grains, fruits, vegetables, milk, yogurt, beans, and simple sugars.

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Protein

Protein is a key component of a track and field athlete's diet. Consuming adequate protein is critical for several body functions, including repairing and building muscle tissue. The recommended intake for both track and field athletes is between 1.2 and 1.7 grams per kilogram of body weight each day. For a 165-pound (75 kg) athlete, this would be 90-128 grams per day spread evenly throughout meals and snacks.

When choosing protein sources, variety and quality are essential. Aim to eat various high-quality protein foods, such as dairy, milk, yogurt, cheese, eggs, lean beef, poultry, fish, legumes, and beans. Relying heavily on protein bars and shakes can put athletes at risk of missing key nutrients.

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Fat

Fat has a variety of roles in the body, one of them being a source of fuel for athletes. While carbohydrates are the primary fuel source for track & field athletes, fat is also a valuable energy resource. Many track & field athletes fail to get adequate fat in their diet, leading to low-energy availability and long-term health concerns. Track athletes tend to be more at risk of low body fat than field athletes, so they need to consume at least 1 gram of fat per kilogram of body weight each day. For a 165-pound (75 kg) athlete, that is a minimum of 75 grams of fat each day.

While eating enough fat is essential, an emphasis is placed on including heart-healthy fats. Examples include avocados, nuts, nut butter, seeds, and olives.

Below is an example of how much carbohydrate, protein, and fat a 165-pound (75 kg) track and field athlete would need and how to spread their daily intake.