Be Prepared For Your Track Meet

The three to four days leading up to a meet are the most important in being successful. Tired legs during a race are often the biggest problem. Proper eating before a meet can dramatically delay tired legs. You can maintain a high level of performance throughout a race if your body is given 48 to 72 hours to properly hydrate and fuel.

The energy used during a race comes from the glycogen stored in the muscles and liver. Glycogen is a form of sugar that comes from eating carbohydrates. One of the most important things to consider in a pre-meet meal is to eat enough carbohydrates to fill the muscle and liver stores. However, the carbohydrates you eat cannot properly be converted into glycogen and stored in the muscles and liver without water. Therefore, water is a critical part of storing glycogen. Remember, the ability to produce speed and power during a race is dependent on how much glycogen is available to the muscles.

The meals you eat three to four days before a meet should be high in complex carbohydrates and low in fat. The meal you eat the night before the meet should be one-third protein (chicken, fish) and two-thirds starchy foods (rice, potatoes, pasta). You should drink 12-16 ounces of water with each meal. In addition, the night before the meet, you should eat a high carbohydrate snack (frozen yogurt, cereal bar, or fruit) and a glass of water one hour before going to bed. If you want to have a great race, waiting until the day or night before the race to eat properly is too late!

On the day of the meet, you should be up at least 2 hours before your race and eat at least 1½ hours before your race. Your breakfast should also be high in carbohydrates (waffles, pancakes, toast, bagels, breakfast shake) and you should again drink a full glass of water.

If your race is later in the day, try to eat 3 to 4 hours before the event. A light high carbohydrate snack (frozen yogurt, cereal bar, or fruit) can be eaten 1 ½ hours before your race. Again, water is so important, drink 8 ounces of water thirty minutes before the start of your race.

Foods that are high in Carbohydrates:

Multi-grain cereals, whole-grain cereals and breads, fresh or dried fruits, low-fat yogurt, bagels, pasta, beans, fruit bars, pretzels, vegetables, rice, toast, waffles, pancakes, bread, potatoes, sports drinks (only during and after practice/meet), nonfat milk.

BE PREPARED!

Lay out your uniform and sweats the night before.

Pack your bag the night before.

Get plenty of sleep.

Eat a good breakfast.

Bring a cooler with water and energy-boosting snacks.
Arrive at the meet ON TIME.