Nutrition Guidelines for our Athletes
Daily Eating Goals
Basic Nutritional Guidelines for T&F Athletes
Eat small meals every two to three hours
Meals should include protein and complex carbohydrates
Stay hydrated with at least eight ounces of water per hour, depending on climate

conditions
(you may need more if it's hot out)
Eat post-workout meal within 30 minutes
Never skip meals
Sample Track & Field Meal Plans
Guidelines
Pre-workout meal = three hours before practice or competition
Pre-workout snack = one hour before practice or competition
Post-workout snack = within 30 minutes after practice or competition
Post-workout meal = six hours following practice or competition
Evening snack = Two to three hours after last meal
Endurance Events
Pre-workout meal: 16-20 ounces of water, lean meat on whole grain bread, fruits and nuts
Pre-workout snack: Five to 10 ounces of water, low-fat granola bar
During practice or competition: Six ounces of water per 20 minutes of activity; six ounces

of sports
drink per hour; energy liquid gel for sessions over two hours
Post-workout snack: Fruit, granola bar, chocolate milk or yogurt
Post-workout meal: Lean meat or grilled fish, vegetables, whole grain pasta, rice or bread
Evening snack: Fruit, cheese slices or chocolate milk

Sprinters, Hurdlers, Jumpers
Pre-workout meal: 16 ounces of milk, beans and/or lean meats on whole grain bread, fruits
and nuts
Pre-workout snack: Eight ounces of water, low-fat granola bar and fruit
During practice or competition: Eight ounces of water per 20 minutes of activity;

eight ounces
of sports drink with electrolytes per hour
Post-workout snack: Fruit, yogurt and granola bar; pretzels or bagel with peanut butter;

or 16-ounce meal replacement bar with protein and carbohydrates
Post-workout meal: Lean meat or grilled fish, vegetables and whole grain pasta, rice

or bread
Evening snack: Fruit, cheese slices or chocolate milk
Sprint, Hurdler and Jumper Nutrition Tip: As speed and power athletes, you need to
consume
adequate calories with a balance of protein, fat and carbohydrates.
Throwers
Pre-workout meal: 16 ounces of chocolate milk, beans and/or lean meats on whole grain
bread, fruits and nuts
Pre-workout snack: Eight ounces of milk or protein shake, granola bar or fruit
During practice or competition: Eight ounces of water per 20 minutes of activity; eight

ounces of sports drink with electrolytes per hour
Post-workout snack: Fruit, yogurt and granola bar; pretzels or bagel with peanut butter;

or 16-ounce meal replacement bar with protein and carbohydrates
Post-workout meal: Lean meat or grilled fish, vegetables and whole grain pasta,

rice or bread
Evening snack: Fruit, cheese slices or chocolate milk
Throwers Nutrition Tip: Achieve weight gain by eating more breads, fruits and nuts and
full-fat dairy products.
Food Groups With Sample Choices
Meat, Poultry & Fish
95 percent Lean Ground Beef, 95 percent Lean Ham, 95 percent Lean Ground Turkey,

Boneless
Chicken Breasts, Turkey Breasts, Lean Sliced Turkey Breast, Lean Sliced Roast Beef,
Tuna in Water
Bread, Cereal, Rice, Pasta
Multi-Grain Bread, Oatmeal, Pita Bread, Spaghetti Noodles, Whole Grain Cereal,

Whole Wheat
Bread, Low-Fat Granola Bars, Whole Grain Bagels
Beans, Nuts
Baked Beans, Black Beans, Pinto Beans, Chopped Walnuts, Unsalted Roasted Peanuts
Dairy
Whole Eggs, Egg Whites, Egg Beaters, Skim Milk, Low-Fat Yogurt, Low-Fat String Cheese,

One-Percent Cottage Cheese
Vegetables
Asparagus, Broccoli, Carrots, Celery, Green Beans, Peppers (all colors),

Mushrooms,
Russet Potatoes (with skin), Spinach, String Beans, Sweet Corn, Sweet Potatoes,
Tomatoes
Fruits
Apples, Bananas, Cantaloupe, Grapefruit, Grapes, Oranges, Peaches, Pears, Pineapple,

Raisins, Watermelon