Health & Nutrition

For track & Field

We recommend these steps before and after the event.

Pre-Competition Sleep


  • Athletes should receive 8-10 hours of sleep the night before a meet. 
  • Eat high Carbohydrate meals the day and night before to fuel your muscles.

Pre-Competition Meals

3-4 Hours before the event


  • High in complex carbohydrates, such as bread, fruit and vegetables
  • 1/3 protein Low in fat
  • Plenty of fluids (Hydration)
  • Athletes should eat a nutritious breakfast before a meet, including fruits, bread, little or no meat is best.

Snack Hints

1-2 HRS before Competition & For All Day Meets


  • Water 
  • Fresh Fruit – bananas, raisins, grapes, oranges, peaches, watermelon
  • Crackers and Pretzels
  • Bagels, toast, plain yogurt, trail mix 



  • Athletes should so their cool-down run after race events.
  • 24 oz sports drink + bagel + peanut butter
  • Sports bar + sports drink
  • Low-fat chocolate milk
  • fruit for carbohydrate replacement. 
  • Dinner should include foods high in protein (chicken, beef, fish, milk, cheese, soy products. to build muscle.

Items to Bring

  • 2 pairs of shorts/skirts
  • 2 pairs of socks
  • 2 shirts/tops
  • writing material
  • Sunscreen/ lotion
  • Small Laundry bag
  • Combination lock
  • Running shoes
  • Track Spikes
  • Beach/bath towels
  • Lightweight jacket
  • Hat
  • Personal toiletries
  • Water jug