It’s spring and that means it’s track season. Whether your young athlete is a sprinter, in track events, or choosing distance, their practices are long and most likely strenuous. That means the sports nutrition for high school track athletes may need some tweaking.
The focus during any sport should be on 3 things:
- Nutrition
- Hydration
- Rest and Recovery
Sports Nutrition for High School Track Athletes
The goal of good nutrition is to optimize recovery and performance. While there is no guarantee that performance will increase, a priority should be to reduce the risk of injury and keep the athlete healthy for practice and meets.
1. Eat Breakfast
This probably sounds a little too simple, but you’d be surprised at the number of high school students who skip breakfast. Even if your track star says that eating in the morning upsets their stomach, food needs to get in their body at some point before school.
Along with breakfast, rehydrating should happen first thing in the morning. Studies have shown that most athletes wake up dehydrated in the morning, so a good rule should be 16 ounces (2 cups) of fluid before school. That can be anything from water, milk, 100% juice, or a smoothie.
Breakfast should ideally contain a mix of carbohydrates, protein, and fat.
- Oatmeal bowl with nut butter and blueberries
- Bagel with avocado and turkey or smoked salmon
- Hard boiled eggs with toast and fruit
- Smoothie with banana, nut butter, milk, and cocoa powder
If there is an additional strength training practice in the morning, here are some extra tips:
- Eat a small snack before heading to lift
- Drink water during strength training session
- Bring a good breakfast to school in an insulated container
2. Pre-Practice Snack
If your child is in a school with multiple lunch periods, they may eat as early as 10:30 am or as late as 1:15 pm. It’s not their choice and it’s definitely not yours, so you just have to deal with it the best you can. For athletes, this means they need to plan their nutrition around lunch and practice times.
If practice is right after school and your child has an early lunch period, they are going to need a snack an hour or two before practice. If your child has a late lunch, they will probably need a mid-morning piece of fruit, go to lunch, and be good until after practice.
If snacking is not allowed in school, you may need to get an exception to that. Just have a conversation with the teacher or administrators and let them know why a snack for athletes is necessary for their health.
Good choices for a snack 1 hour before practice:
- Grapes
- Banana
- Fig Bar
- 1/2 PB&J
3. Post-Practice Nutrition
Track practices can vary in intensity, but there are some general rules to follow that will always work. You want to make sure to focus on 4 things post-practice:
- Carbohydrates
- Protein
- Rehydrate
- Rest/Sleep
Within 30 minutes of practice end, get a snack in that has carbohydrates and protein. If you eat dinner within 30 minutes of practice, forgo the snack and just eat dinner.
Here are some examples of what may work as a good post-practice snack:
- Hard boiled egg and a banana
- Cottage cheese and pineapple
- Greek yogurt
- Tuna packet with crackers
Extra Reminders in Nutrition for High School Track Athletes
- If practice is < one hour — water should be your drink of choice
- If practice is > one hour or it’s hot or humid outside — add electrolytes either in the form of a sports drink or added electrolytes to water.
- Foods contain water too (watermelon, strawberries, oranges, cucumbers, etc.)
- Always hydrate throughout the day and during practice.
- Always choose food first before supplements. If a nutrient can’t be obtained through the diet, speak with a registered dietitian to help.
- Remember! Everyday nutrition is important!
