Nutrition
Good nutrition will optimize your training program; promote consistency in performance; enhance recovery, and reduce the risk of injury. Basic nutritional guidelines include eating small meals every two to three hours. Meals should include protein and complex carbohydrates. Eat post-workout meal within 30 minutes. Try to avoid skipping meals.
Pre-workout Snacks: (1 hour before practice or competition)
*Granola Bar *Bagel with Peanut Butter *Dried Fruit and Nuts |
Post-Workout Snacks: (within 30 minutes after practice or competition)
*Fruit *Chocolate Milk *Yogurt |
Hydration
Hydrating properly is one of the easiest ways to prepare for a track & field event. Yet, too often athletes are not hydrated, and their performance suffers. Athletes do not follow the general guidelines. The requirements change when you perform intense activity and lose water and electrolytes through sweat. It's is recommended to drink 8 ounces of water every hour.
Pre-race or workout you can drink a sports drink to prevent cramps. Drink 16 ounces around a half hour before activity. Drink water during activity but spread it out over the course of the meet to prevent side stitches and stomach sloshing. Weather conditions and other factors will alter your track & field hydration requirements in a given day. Always monitor your hydration to prevent poor performance.
***No Soda***
Pre-race or workout you can drink a sports drink to prevent cramps. Drink 16 ounces around a half hour before activity. Drink water during activity but spread it out over the course of the meet to prevent side stitches and stomach sloshing. Weather conditions and other factors will alter your track & field hydration requirements in a given day. Always monitor your hydration to prevent poor performance.
***No Soda***
Sleep
Suggestions for getting a good nights sleep:
- Sleep in a room at 65 degrees...optimal temperature for sleeping; easier sleep in a cool room rather than a hot one
- Use White Noise: it drowns out distracting noises
- Sleep in a Darkened Room w/out Bright Lights (i.e. alarm clock numbers): bright lights deter the amt of melatonin released in the brain
- Keep the same sleep schedule: attempting to fluctuate circadian rhythm causes sleep deprivation
- Caffeine, Don’t Do It: blocks adenosine (sleep chemical) in the brain
- No Large Meals/Drinks Before Bedtime: digestion of large meals causes wakefulness and drinks cause waking at night
- Put the Phone Away!: relaxation before bedtime (1 hour before going to bed helps ease the mind into sleep
- Hot Bath/Shower before Bedtime: this will cause your hands/feet/head to warm which takes away core body heat
- Get Natural Sunlight During the Day: this affects the suprachiasmatic nucleus (lightswitch) in the brain which helps your brain understand when it’s time for bed
- Treat Your Bed Likes It’s Supposed to Be Treated...As a Place of Sleep: watching movies on computer, texting on phone, tossing and turning thinking about the day/tomorrow is not a good resting place. Go to bed to sleep.