Track and Field Nutrition Guide

                    2.  Eat 1 to 4 hours prior to and in between competition:  
a.    Less than 1 hour between competitions: stick to water or sports drink.
    b.    1 hour prior to competition or 1 hour between events: high carbohydrate
                               Snack / 300 to 400 calories, i.e. fruit, fig bars, bagels, graham crackers, low fat yogurt,sports bars, liquid meals, and fluids.
c.    4 hours prior = high carbohydrate small meal / 700 to 800 calories and
fluids.

                                                                         3.  Never try untested food before competition.    Test foods during practice.

4.  Liquid Meals: ex. Sport shake, ensure, etc.
a.    Great for in between events. Must have 1 hour in between to effectively
Digest the liquid meal.


Fluids:
“ Be sure to replace the fluids and nutrition lost after exercise and competition.”