Track and Field is a tough sport that ranges anywhere from 100-meter to 10,000-meter runs. To combat injuries--muscle strains, aches, and overuse--athletes must consider pre-season training in addition to good nutrition every day.
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How to Maintain a Healthy Diet for Track & Field
In general, athletes need to include lean proteins, carbohydrates, healthy fats, vegetables, fruits and vitamins as part of a balanced, daily diet. And let us not forget about water for hydration. Choosing to exclude an entire food group from a diet can put athletes at greater risk for injury, lack of energy, and as a result, poor performance.
Track and field athletes have a wide range of energy needs due to the variety of events and varying physical demands of each. A distance runner will require a greater number of carbohydrates than an athlete running the 100-meter event. Athletes should not base their diet off of non-athlete friends or peers in different events. Each diet will be highly individualized based on gender, size, age, and event. Athletes should talk to a Registered Dietitian to outline a more specific eating plan for them.
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Nutrients to Highlight
Protein helps repair and build muscle tissue, make you feel full, and allow hormones and enzymes to regulate metabolism and daily body functions.
Pick: eggs, milk, cheese, yogurt, legumes, beans, nuts, fish, lean meat, or poultry
Carbohydrates are converted to glucose in the body, which fuel muscles and give the energy to both physically train and mentally deal with the stresses of competition. Get most of your carbohydrates from whole grain products - this means it contains the entire grain kernel with the fiber, iron and B vitamins still in tact.
Pick: whole grain bread, potatoes, oatmeal, bananas, wild rice, or whole grain pastas
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Pre-Season Conditioning Can Determine Success
Pre-season can make or break a successful track and field season. In general, this prep time ends up being 30-40% of the whole season--a good chunk of time that should not go to waste! A high-quality and well-planned conditioning program in the pre-season will determine the achievements that happen in the remaining 60-70% of the season.
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The focus during this time is to build a base of strength, power, and endurance. Strength training should be a part of a year-round training program but pre-season is where the greatest gains in strength can be made. Athletes have the time to put in before the actual season begins when the focus shifts to maintaining strength as well as improving their cardiovascular system.
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 Circuit training is beneficial because it gives a coach the opportunity to (1) create a conditioning program that will allow each athlete to improve without risk of injury and (2) allow a large group of athletes to work out at the same time in a controlled environment. Choose timed circuits rather than basing them on a specific number of reps to complete. This gives each athlete the chance to work within their own athletic ability while still being able to foster a supportive team environment. |
WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for coaches, athletes, parents and trainers that emphasizes the importance of healthy eating for peak performance. Visit www.winforum.org for more.
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About Us 
The science-based contents of the Washington Interscholastic Nutrition Forum (WINForum) Site and Nutrition Navigator, such as text, graphics, images, and other material are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. WINForum clinics are accredited by the WIAA for coaches credit hours, and promote a healthy diet of fruits, vegetables, whole grains, protein and low fat or fat free dairy.
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