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Diets for Track Running

It is important for track runners to consume the right amounts of the right types of food for optimum performance. When it comes to performance, the right amount of carbohydrates can be critical. This is because in the beginning stages of exercise, 40 to 50 percent of the fuel used as energy comes from carbohydrates stored in the muscles, according to the Colorado State University fact sheet on nutrition for athletes. What a track runner eats before, during and after exercise is important, but the overall daily diet is most important to ensure that the athlete is in peak condition.

  1. Daily Diet

    • Athletes should eat the right proportions of proteins, fats and carbohydrates in a similar way to everyone else. The main difference is the fact that athletes will have a higher requirement for carbohydrates and protein than the average person because of the amount of energy consumption involved in the sport. Carbohydrates come from foods like bread, pasta and potatoes. These foods are broken down in the body and stored in the muscles as simple sugars to be released as energy when needed. Proteins come from meat, eggs and fish. The recommended proportions for daily consumption are 50 percent carbohydrates, 25 percent from fat and 25 percent from protein, according Madelyn H. Fernstrom Ph.D in "Runner's World."

    Before a Race

    • The proportions of carbohydrates, proteins and fats ingested should change to include higher carbohydrates two to three days before an event to build up energy stores in the muscles, according to Iowa State University. It is important to eat a high-energy, high-carbohydrate meal on the day of the event to prevent hunger during the race. How this is done depends on the individual and is based on trial and error. This is because some people have problems with eating before exercise due to nausea and indigestion. The meals leading up to the race should consist mostly of carbohydrates such as bread, pasta and potatoes. Proteins and fats will not help leading up to a race because they slow down digestion and do not help with the storage of energy, according to Iowa State University. It is very important to remain hydrated. Dehydration can lead to muscle cramps and injury during a race. Every meal should be accompanied by 17 to 20 fl. oz. of water, according to Iowa State University. Solid meals should be eaten about four hours before an event. Timing of pre-race meals can vary depending on the individual.

    During a Race

    • The most important thing during a race is to remain hydrated. Long distance runners may also consume a gel which is high in carbohydrate during a race. High-carbohydrate snacks such as energy bars, energy drinks, fruits and crackers may also be of benefit during an event to help to maintain energy levels throughout, but they are not essential, according to Iowa State University.

    Vitamins

    • There is no evidence that loading the body with extra vitamins and minerals is beneficial to athletes in terms of performance and overall health. Assuming you are eating correctly for your level of energy consumption, you will have more than enough vitamins and minerals from the food you consume on a daily basis, according to Colorado State University.

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