Track and Field Nutrition 101

“Good nutrition accounts for 50% of my performance, with 40% being mental and 10% being physical.” - Five-Time Canadian Olympian Hayley Wickenheiser

Proper nutrition and hydration have a major impact on young athletes’ health and sports performance across all levels of training and competition. When athletes want to improve their physical skills – whether it is strength, speed, endurance, or power – they need to train well and eat well. Athletes who invest time to plan for healthy eating and hydration get more out of their training, perform better during competition, refuel their bodies faster, and have less illness and injury.

As a young athlete, proper nutrition is more important than ever. You must eat well to support both healthy growth and optimal sports performance. Following a well-balanced approach to eating includes healthy amounts of fluid, protein, fat, carbohydrate, and other key nutrients. In this article I will highlight the importance of each of these nutrients.

*Grain Products

High in carbohydrate which is the best source of fuel for athletes who need to supply more blood sugar to the brain and muscles during activity. When an athlete doesn’t eat enough carbohydrate, they are at much greater risk of tiring quickly, having too little energy to train, or performing poorly during competition. Athletes should enjoy whole grains as often as they can because they contain more nutrients, such as B vitamins and fiber.

Milk and Milk Alternatives

Promotes bone growth and prevents bone damage. The teen years (ages 11–17) are a key time for building healthy bones.

Best sources of calcium and vitamin D, which help build strong bones, muscles and nerves.

Source of carbohydrate and protein. Protein helps build and maintain muscles and other body tissues.

Meat and Meat Alternatives

Best sources of protein and a good source of other nutrients such as iron. Iron helps the body to use and carry oxygen to active muscle.

Meat alternatives include kidney beans, brown beans, chickpeas, lentils, and split peas, to name a few, which are high in fiber, low in fat, and a source of carbohydrate, protein, and vitamins and minerals.

It is a good idea to include a source of vitamin C to increase the amount of iron absorbed from the meat alternatives mentioned above.

Vegetables and Fruits

Provide many vitamins and minerals. Orange vegetables such as carrots, yams, and spaghetti squash are high in beta carotene which can help protect the body’s cells from damage. Green vegetables such as broccoli, kale, and snap peas are high in folic acid which helps make red blood cells and repair tissue.

Most vegetables and fruits contain carbohydrates that provide the body with energy.

Many vegetables and fruits provide vitamin C which helps protect and repair body cells that are broken down by intense physical activity.

Vitamin C is found in oranges, grapefruit, strawberries, bell peppers, tomatoes, and broccoli.

Fluids

Transports nutrients to muscles and tissues, and helps controls body heat through sweat.

When an athlete has lost as little as two percent of body weight during activity, mental and physical performance are greatly impaired.

Athletes must consume enough fluids before they begin an activity and then continue to drink during and after activity.

The use of sports drinks is best reserved for training days when you are sweating a lot for over an hour.

As a young athlete, the foods consumed in your diet are used to provide the body with enough energy and specific nutrients to fuel an activity and maximize performance. Athletes have different nutritional needs than the general population in order to support their vigorous activity levels in both practice and competition. Athletes also have individual and unique needs of their own. I specialize in working with young athletes to find the performance diet that is right for them.