Track & Field athletes compete in a variety of events involving running, jumping, and throwing. These athletes train for strength, speed, power, endurance, and recovery, all of which require adequate nutrition and hydration to support optimal performance and overall health.
To perform at a high level throughout the season, athletes must prioritize consistent fueling, sleep, recovery, hydration, and daily performance habits.
Cross Country and Track & Field athletes often require high energy intake, including adequate carbohydrates, protein, healthy fats, and overall calories to meet the demands of training and competition.
Nutrition needs will vary depending on several factors, including:
- Training volume and intensity
- Event specialization
- Body composition goals
- In-season vs. off-season training
- Recovery demands
The Athlete Performance Plate is a practical starting point for helping athletes understand how to structure meals to support training and recovery. Portion sizes and macronutrient needs should be adjusted based on the athlete’s individual goals, workload, and phase of training.
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.
Several keto and carnivore physicians are making the water even more muddled with their banter on carb needs for competitive athletes and even young athletes without respect to context. I have written many blogs about fueling young athletes based on the position stand papers of both the American College of Sports Medicine (ACSM) and the International Society of Sports Nutrition (ISSN). Read here
Over the years, I have delivered sports nutrition presentations and performance fueling education to high schools, clubs, and collegiate athletic programs on how athletes can properly fuel for endurance, strength, speed, power, and recovery.
Below is a practical nutrition framework outlining estimated fueling recommendations based on common athlete body weights and training demands. We have received excellent feedback on these strategies from athletes, coaches, and programs, including partnerships and educational presentations with institutions such as Doane University Track & Field, Washburn University, Elon University, and University of Tennessee at Chattanooga.
Why Focus on Nutrient Quality?
👟 Protein supports muscle maintenance, repair, recovery, and adaptation to training
👟 Hydration, electrolytes, and minerals support muscle contraction, cardiovascular function, and thermoregulation
👟 Carbohydrates and adequate calories support endurance, speed, strength, power, glycogen replenishment, and overall athletic performance
The Academy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) published a joint position stand on nutrition and athletic performance recommending that athletes participating in moderate exercise (~1 hour per day) consume approximately 5–7 g of carbohydrate per kilogram of body weight per day (g/kg/day).
Athletes engaging in moderate to high-intensity training lasting 1–3 hours per day may require approximately 6–10 g/kg/day of carbohydrates to support glycogen stores, recovery, and performance.
Ultra-endurance athletes or athletes completing very high training volumes (4–5 hours of moderate to high-intensity exercise daily) may require upwards of 8–12 g/kg/day of carbohydrates depending on energy expenditure and training demands.
Similarly, the International Society of Sports Nutrition (ISSN) recommends that highly active athletes consume approximately 8–12 g/kg/day of carbohydrates to maximize glycogen storage and support optimal athletic performance.
Estimated Energy Needs by Event
When speaking to teams and athletes, I often provide estimated calorie ranges based on event demands, training volume, and body composition goals. While individual needs vary, common estimated ranges include:
- Sprinters (100m–400m): 3,200–4,200 kcal/day
- Middle Distance (800m–1500m): 3,800–4,800 kcal/day
- Distance/XC Athletes (3K–10K): 4,500–6,000 kcal/day
- Hurdlers: 3,400–4,300 kcal/day
- Jumpers (Long Jump, Triple Jump, High Jump): 3,000–3,800 kcal/day
- Pole Vaulters: 3,200–4,000 kcal/day
- Throwers (Shot Put, Discus, Hammer): 4,000–5,500 kcal/day
- Decathletes/Heptathletes: 4,500–6,500 kcal/day
These ranges should be adjusted based on factors such as sex, age, body size, lean mass, training intensity, recovery demands, and overall performance goals. Join our elite athlete program for help meeting your goals!
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:
👉375-525g carbs
👉120-150g protein
👉60-80g fat
Total kcal range: 2,500-3,500 kcal
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.
- Click here to learn more about the night before the competition, pre-workout fueling along with nutrient timing. I also address hydration and other key aspects of fueling both track & field as well as XC in previous posts.
- Recovery nutrition can also be understood using the NWW rule of thumb and I outline recovery nutrition in a video as well as listed out below.
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In good health, faith, and fitness
-Wendi A. Irlbeck, MS, RDN, LD, CISSN
The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here
Under-fueling without realizing it