Running a track meet requires strength and endurance. You need to practice your running, but a proper diet, especially before a meet, is also important for success. Not only do the foods you eat on the day of the meet matter, but the foods you eat three days leading up to the meet matter as well, since this gives your body time to hydrate, digest and process the important elements of the food you'll need to maintain the endurance needed to run a meet successfully.
Food for Runners
Plenty of carbohydrates are essential in a diet for runners. Carbohydrates can be found in foods like bagels and breads, pasta, beans, fruits, and yogurt. In addition, proteins are important. Get proteins from lean meats and nuts. The energy you will use during a race is derived from glycogen stored in the muscles and liver. Glycogen is a form of sugar produced by eating these high carbohydrate foods.
Water Intake
Water intake is crucial. Regardless of the foods you eat, without water, your body will not produce the necessary glycogen. Water intake should consist of 12 to 16 ounces of water with each meal. This water will effectively process the carbohydrates you take in to help provide you with the levels of glycogen needed to produce the energy to run. According to Darren Phelps of the South Orange County Wildcats Youth Track Club, "The night before a meet, drink a 12 ounce glass of water and eat a high carbohydrate snack an hour before going to sleep."
Meals Leading up to the Meet
Three or four days leading up to the track meet, eat meals that consist of chicken, fish, high starch foods like rice and potatoes and have a high carbohydrate snack before going to bed. This snack can be yogurt, a cereal bar or fruit.
Meet Day
You don't want to overeat the day of the meet. Be sure to wake up early and have your breakfast at least two hours before the meet. Drink 12 to 16 ounces of water and eat a breakfast high in carbs. This could include pancakes, toast, waffles or a breakfast shake.
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