Fueling the XC\/Track and Field Student Athlete

Track & Field athletes compete in one or more events that consist of running, throwing, and jumping. Track and field competitors train for strength, speed, power, and endurance and require adequate nutrition and hydration to support the demands of the sport. In order to excel in the season of season nutrition, sleep, recovery, and overall habits are critical.

Carbohydrate requirements in the health and fitness industry are constantly being debated. Randomized control trial studies which are the gold standard for research support the notion endurance athletes require carbohydrates for optimal performance.

Regardless, the carb conundrum continues on leading to significant confusion amongst both young, college, and even masters athletes. I can’t tell you how many countless conversations I have had with fellow dietitians, practitioners, and sports scientists about this carbohydrate debacle.

• The TheAcademy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) published a joint position stand paper that recommends that moderate exercise (1 h/day (h/day) recommends 5–7 g per kilogram of body weight per day (g/kg/day) of CHO.
• Whereas moderate to high-intensity exercise (1–3 h/day) requires 6–10 g/kg/day.
• Ultra-endurance athletes with extreme levels of commitment to daily activity (4–5 h of moderate to high-intensity exercise every day) may need up to 8–12 g/kg/day (2).
• The International Society of Sports Nutrition (ISSN) recommends in order to maximize glycogen stores athletes should consume an 8–12 g/kg/day high CHO diet (1).

Why focus on nutrient quality?

👟Protein for muscle maintenance, growth & repair

👟Hydration and minerals for muscle contraction & cardiac function

👟Carbs + calories for power, speed, strength & endurance

Another common example of a 165 lb.👟 that is best to spread meals and snacks throughout the day but focus on eating within targets listed below:

Total kcal range: 2,500-3,500 Nutrient quality and why it matters

When deciding how to eat and fuel you must focus on nutrient quality. You should strive to balance as many high-quality protein sources as eggs, beef, chicken, fish, Greek yogurt, and beans to ensure you’re getting key nutrients you won’t attain from protein supplements. Many athletes often use protein powders and bars in place of real food and fail to understand that quality is more important than quantity. (click here for snack and meal ideas)

Practical application:

That being said you can take a look at a simple fueling example for XC/TF athletes along with some recommendations on snacks.

In good health, faith, and fitness

-Wendi A. Irlbeck, MS, RDN, LD, CISSN