What to Eat Before a Track Meet
Understanding the importance of proper nutrition for track athletes is crucial for peak performance during events. Whether you're a sprinter, high-jumper, or multi-event participant, proper fueling beforehand can make a significant difference in your overall performance. This guide will outline what to eat before and during a track meet to help you optimize your race-day nutrition.
Pre-race meals and snacks are important for athletes competing multiple events throughout a meet. Planning these meals in advance can help you manage your time effectively and ensure that you have the energy to last the entire event. A good source of fuel for athletes is carbohydrates, although timing can play a vital role in determining how much to consume.
Timing
The time leading up to a race is crucial for proper fueling. For shorter events, such as sprints of 5K or the 100-meter dash, athletes may not need additional fueling, but it's generally recommended to have a small, high-carb breakfast a few hours before the event. For longer events, such as the 3200-meter or 800-meter relay, sports officials recommend eating something about 30-60 minutes before the event to properly refill glycogen stores.
What to Eat Before a Track Meet
Pre-race breakfast
A pre-race breakfast should be high in quick carbohydrates and moderate in protein, with limited fat and fiber. Some examples of breakfast ideas include:
- Banana or other fruit smoothie
- Bagel with nut butter and honey
- Protein overnight oats, fresh sliced fruit
- English muffin with egg and ham, Greek yogurt and berries parfait
- Pancakes with fresh strawberries and scrambled eggs
- Kodiak Cakes toaster waffles with nut butter, hard-boiled eggs, fresh sliced fruit cup
- Breakfast wrap with eggs and turkey sausage, sliced melon
- Instant oatmeal with walnuts and raisins, banana
Pre-race snack
For events that last longer than an hour, athletes should have a high-carb lunch or snacks in addition to their pre-race meals. Some snack ideas include:
- Peanut butter and jelly sandwich and a banana
- Turkey wrap and apple slices
- Cracker, sliced ham, string cheese, and orange slices
- Trail mix (made with pretzels, dried fruit, breakfast cereal, nuts)
- Bagel with nut butter and grapes
- Fig bars, hard-boiled eggs, and fruit cup
- Pretzels, jerky, and dried fruit
Hydration
Hydration is just as important as fueling for track athletes. Drinking 20-24 ounces of water two to three hours before the event can help athletes stay hydrated. During the event, taking small sips of a sports drink can help replenish electrolytes and fluids lost through sweat.
Food Safety Reminders
When packing meals and snacks for a track meet, athletes should take several steps to ensure food safety:
- Store perishable foods and snacks in a cool, dark place at temperatures below 40°F (<40°C) to reduce the risk of bacterial growth.
- Discard any food items not held at the appropriate temperature for a minimum of two hours, or one hour if the temperature exceeds 90°F (>32°C).
- Choose ready-to-eat, single-serve food items like snacks and packaged energy bars to reduce the risk for contamination.
- Pack all food items separately, and avoid cross-contamination with potentially infectious items like raw meat, poultry, seafood, and eggs.
Conclusion
Preparing and fueling well in advance of a track meet is key to achieving optimal performance. By following these guidelines, athletes can ensure that their bodies have the energy and nutrients necessary to perform at their best and refuel effectively after competing.
