We teach high school and college athletes how to eat for health and fuel performance. We specialize in helping athletes gain lean mass the right way and dial in their nutrition around games and training with custom plans. individuals that want to improve their athletic performance, energy, mood, health, and overall quality of life.
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.
Track & field/ XC athletes require a high amount of calories, carbohydrates, and sufficient protein. The number of calories, carbs, protein, and fat will depend on the phase of training, along with the intensity, and whether the athlete is in season, pre-season, or in the off-season. The athlete’s performance plate is a simple place to start. Portions will vary based on the athlete’s goals and training phase respectively.
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
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).
Over the years I have delivered presentations to high schools, clubs, and collegiate programs on how to properly eat and fuel for endurance and power.
Below is a table outlining the recommendations using common body weight for an athlete that we have received great feedback on Specifically from one of the NWW partners, DOANE University Track and Field.
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 kcal
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)
For example, Greek yogurt is going to offer you high-quality protein rich in leucine (the number one driver for muscle protein synthesis) along with other key nutrients like calcium, vitamin D, and probiotics you won’t get from a protein powder or bar. (food first supplement second should always be your focus.
Supplements are meant to supplement the gaps in our nutrition not replace actual meals. If you expect supplements to be a “meal” you are literally rearranging furniture on a sinking ship. -A quote I enjoy using for many topics like discussing pre-workouts and advocating for quality food choices.
That being said you can take a look at a simple fueling example for XC/TF athletes along with some recommendations on snacks.
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 onTwitter, Facebook, and Instagramfor more nutrition information. Services booking here
1. Thomas D.T., Erdman K.A., Burke L.M. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J. Acad. Nutr. Diet. 2016;116:501–528. doi: 10.1016/j.jand.2015.12.006.
2 Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), 1289. https://doi.org/10.3390/nu11061289
3.Kloby Nielsen, L. L., Tandrup Lambert, M. N., & Jeppesen, P. B. (2020). The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 12(5), 1483. https://doi.org/10.3390/nu12051483
The Performance Training and Nutrition Menu for Beast Athletes Let me ask you this: as an athlete, when do you feel at your BEST? When do you feel your most empowered? Your strongest? Your most energized? Your healthiest? Your most resilient? When do you feel ready to step on the field with confidence and tenacity? Let me dive deeper: what exactly are you doing when you feel at your BEST? Are you doing your workouts? Are you training with intensity transferable to the game? Are you tracking your progress? Are you hydrating? Are you filling your body with nutrients and whole foods? Or are you missing workouts? Are you training at a slow pace that won’t sustain in the game? Are you not competing with yourself? Are you rolling your eyes at the thought of a strength workout? Are you “forgetting” to hydrate? Are you eating toxic sludge? Before my friend and amazing dietician, Wendi Irbeck, talks nutrition for performance, I want to get into the physical training aspect first. Right now, there are no excuses to miss workouts and train half-heartedly, unless you have a real emergency. But for everyone else who has good health, a safe family, a roof, a home gym fancier than my facility, and a front yard the size of a soccer field, there are no excuses to not do your strength and conditioning workouts. Sports are canceled, so what are you doing to prepare to be your best when they return? What do you look like and act like when you are training at your BEST? How do you envision yourself stepping back onto the field? They’re deep questions, but get a paper and pencil and start writing your thoughts. It’s critical to become AWARE. Returning to play as the player you were before the quarantine began is going to be immensely hard. And it’s going to take a grind harder than you can imagine. I’m not going to beat around the bush. And no amount of HIIT circuits on the web are going to prepare you. No amount of bodyweight workouts are going to bulletproof you against the change of direction, fatiguing muscle actions in the game that cause ACL injury. No amount of jump squat, burpee and push-up tests are going to train your nervous system how to sprint FAST again. Even though the world has come to a stop, strength and conditioning programming based off of science has not. Too, it’s important to remember this: – Athletes now have time to really improve the physical components of their game: speed, power, and conditioning. Practices and games aren’t in the way anymore. – Athletes now have time to hone in on correct and safe movement patterns for a healthier return to play, and seek out professionals to help. – Athletes now have time to lean into the power of exercise and strength training for mental health and immunity. There’s no excuse. To that end, athletes who care deeply about playing at a high level will show their true colors right now. Do they truly love the game? Are they committed? Can they adapt when adversity strikes? I’m speaking to you: if you want to earn your stripes as a high level athlete, let’s see how well you rise above the chaos during a global pandemic. I’ll take you seriously when you can attack adversity and use it as a means to become better. Don’t take this out of context, though. I’m not totally insensitive to the emotional storm now. I get everyone is anxious, scared, sad, depressed, worried. I get it, I experienced it, my loved ones are going through it, and I want to be considerate. Collectively, yes, the world is freaking out. And I’m speaking to you, coaches: if you want to earn your stripes as a coach, let’s see how much you hold your players accountable for their physical health and care for them with a smooth return to play. Truthfully, I would be a terrible coach to kids who want to perform at a high level if I didn’t encourage them to continue to train like the amazing athletes they are during this time. It’s a win-win to move, get better, improve speed times, get stronger, and keep routine. No going through the motions. Athletes thrive on goal setting, routine, and working hard toward something meaningful.
Okay, okay. I’ll step off my soapbox. I do want to provide actionable items for the athletes and coaches who do not have access to a comprehensive strength and conditioning program, and help people piece this all together with minimal thinking and stress. I’m happy to take everyone through a sample week menu with video links and sets and reps. It is going to be similar to an off-season program that focuses on general strength, power, speed and conditioning, then progresses to specific in the next couple months as we approach sports starting back up again.
Kidding. ;-O So there you are. Have at it and enjoy this sample for a few weeks (I’d say up to 2 weeks, then you need to begin to tweak the sets/reps, progress intensity, learn how to absorb and create force, and put yourself in conditioning drills at a higher intensity than the game to provide a physiological adaptation). But start here and see how you do. Remember, general —-> specific. Done correctly and considering you aren’t skipping workouts, you are good on volume and should be gassed after these workouts. Not depleted nor destroyed, but feeling like you accomplished a tough training session like a high level athlete. I’ll have Wendi take it away with how to work in proper nutrition to make the most of an off-season menu like this, and return to the field feeling empowered and at your best physically. Nutrition plays a major role in the success of these workouts and the intensity, as well as energy you bring to them. Eat. And fuel up. Enjoy.
Well…that is one tough act to follow! Well done, Erica and well said! Now that you have some guidance on training from the expert herself, let’s talk about the other 16 hours of the day outside of sleep. Controlling what you put in your mouth to support overall health and performance. So let’s stir it all together! Erica has really provided the framework for a consistent conditioning and workout program which should be supported by sufficient energy. I will address some of the specifics in greater detail below. Typically, the off-season is the period from December and January to May, June or even July when soccer athletes are fending for themselves. This time is best spent relaxing and disconnecting from the soccer world to “decompress”. As highly competitive athletes we all need rest and our brains and bodies need a break to support recovery to continue building. However, eating and fueling well along with staying active as Erica so thoroughly illustrated in the stated workouts above is important. Eating a variety of real foods, yes real foods, not supplements is critical during this time to help maintain condition, strength and endurance. overlooked piece of the puzzle or a missed opportunity to improve by young players. The goals of this “off-season” sample can be represented below:
Account for the differences in training, lifestyle and of course the unprecedented times we find ourselves in, the Novel Covid-19 Pandemic if you will. It’s important nutrient intake is adjusted but also sufficient to support the “off-season” activity.
Acknowledge body composition changes in which weight may fluctuate and that is OKAY! The off-season is a great time to focus on your individual progress and any body comp changes that may be necessary would be a great opportunity to consult with a registered dietitian. An under-fueled low-energy athlete cannot build or maintain muscle mass or size, so nutrition remains critical during this time.
Create a solid equilibrium between training volume and nutritional intake.
Nutrition with Wendi Fueling Fundamentals for Off-Season:
Intent: Focus on fueling to support your training objectives. Which may include strength gains, improving focus, speed, endurance and decreasing risk of injury.
Quality nutrients: Your plate should contain all the essential components of the plate. Colorful fruits, veggies, whole grains, lean protein and healthy fats. Proper nutrition will provide you the sustained energy to help you recover from training and provide satiety between meals.
Quantity: Optimal training requires sufficient energy (calories) to support growth, development, and overall energy needs during training.
Timing: Balance your meals with snacks to ensure you’re feeling appropriately. Post-workouts and training should contain a protein and carbohydrate to support recovery and performance adaptations.
Consistency: Consuming consistent meals, snacks and overall calories to support your growth and performance is vital. There are no magic meals to bolster athletic performance. Games won are in the off-season where nutrition is prioritized. Another key to consistency is finding what works well for you and your training. Never try a new meal on a heavy or intense training day. That stands true for game day. Never experiment with new foods, as they risk stomach pain, digestive challenges and can hinder performance.
Hydration: Fluids are essential for optimal health and athletic performance. You need about 80-100 oz. of fluid per day to support the transportation of essential nutrients to your muscles and organs. Water is key for keeping our joints fluid, muscle contraction and overall focus. A drop in 1-2% of your total body weight can result in declines in your performance ranging from cognition, muscle contraction, speed and overall fatigue. For every pound lost around training, replace with 16 to 24 oz. of fluid.
So, as you’re learning nutrition plays a pivotal role in your health and performance. Nutrition is truly a tool to support the overall maintenance and strength of your body, which is a machine. Your plate should reflect your health and performance goals.
To perform at your best, it’s important to eat the rainbow and get a balance from most IF NOT ALL food groups at every meal. The size of those portions may increase or decrease provided the season. For this specific article, we are in the off-season, so additional whole grains or carbs may not be necessary. However, eating for health and fueling for activity requires the right amount. What does that look like roughly? For girls, that can be anywhere from 2400-3000 kcal per day and boys 2800-3500 kcal per day. In each hour soccer athletes can burn up to 500-700 kcal per hour.
Nutrition with Wendi Quick Nutrition Tips:
Eat breakfast every day, non-negotiable.
Eat real food, prioritize nutrients from whole foods instead of supplements.
Do not skip meals – all meals matter.
Assess hunger, if you’re hungry post-meal, load up on more veggies!
Drink plenty of fluids (80-100 oz.).
Always reach for baked, grilled, steamed, broiled, roasted and never fried.
To ensure good sleep avoid high-fat, spicy or overly large meals prior to bed.
Eat the rainbow, focus on lean proteins, quality fats and fluids at each meal.
Consume quality nutrients every 2-3 hours to avoid hunger and support proper energy levels.
Sample Meal Ideas for Athletes (Nutrition with Wendi)SM
Sample Meal Ideas for Athletes (Nutrition with Wendi)SM
(Protein + fiber rich food + fruit/veggie)
(1-2 carb choices + 1-2 oz. protein)
(Protein + whole grain + fruit/veggie)
(Protein + whole grain + fruit/veggie)
(Protein + Carb within 30-60 min of training
(Little protein + some carb, (60-min of bed))
2 egg veggie omelet + whole grain English muffin with avocado1-2 cups of water
Oatmeal or overnight oats prepared with cow’s or soy milk + sliced almonds + peaches (see recipe)
1-2 cups of water
Sugar snap peas, sliced bell peppers + hummus or low-fat ranch dip
3 oz. of salmon or (baked fish option) veggie salad, avocado, whole-wheat roll
1-2 cups of water
Tomato basil wrap with tofu + sautéed mushrooms and onions + frozen grapes
1-2 cups of water or 8 oz. of low-fat milk
2 Hard-boiled eggs + blueberries
Banana soft-serve (combine ½ scoop protein powder + ice + frozen banana with 4 oz. of milk)
About the Authors
Erica Suter is a certified strength and conditioning coach in Baltimore, Maryland, as well as online for thousands of youth soccer players. She works with kids starting at the elementary level and going all the way up to the college level. She believes in long-term athletic development and the gradual progression of physical training for safe and effective results. She helps youth master the basic skills of balance, coordination, and stability, and ensures they blossom into powerful, fast and strong athlete when they’re older. She has written two books on youth strength and conditioning, Total Youth Soccer Fitness, and Total Youth Soccer Fitness 365, a year-round program for young soccer players to develop their speed, strength and conditioning.
Wendi Irlbeck, MS, RDN is a registered dietitian nutritionist, health & fitness coach and former college athlete. Wendi utilizes evidence-based science to create nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing oninjury prevention. Wendi partners with parents, sports performance staff, special needs and recreational athletes and organizations to eat and fuel for success. Wendi specializes in sports nutrition serving elite youth athletes as well as collegiate athletes teaching them the importance of getting back to the basics. She is a former sports dietitian for the Dairy Council of Michigan, is an adjunct instructor in Kinesiology, Health and Wellness Division at Lansing Community College in Lansing, Michigan. She earned both her B.S. and M.S. at the University of Wisconsin-Stout and has spent time learning from several professionals in the field along with an internship at the University of Florida. Wendi is based in East Lansing, Michigan with her own nutrition consulting business.