Tag: track

Fueling the XC/Track and Field Student Athlete

fitness, Health, running, Sports Nutrition, Sports Nutrition, supplements, teen athlete

 

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:

👉375-525g carbs

👉120-150g protein

👉60-80g fat

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.

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. 

 

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

 

 

 

Resources
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

Becoming an All-American Athlete

Sports Nutrition

What I learned from becoming an All-American Athlete?

My Journey: 

The start of my All-American athlete Journey was in middle school when I absolutely fell in love with the sport of track and field events shotput and discus. After my first middle school meets, I told my dad “I’m going to be the best Discus thrower, What do I have to do that?” That very night he printed off the results of the previous High-school Discus State Championships. For two years, I focussed on my goal of winning State. I was Sleeping 8-11 hours; Eating 4 meals with 2-3 snacks, and Practicing for 3-4 hours daily. Before bed, I would study my craft, watch films, and take visionary reps. Keep in mind that this was middle school. I was dreaming BIG and working hard. I worked so hard that even on my bad days, I was still setting myself up to win. Freshman year of high school, My hard work paid off and I Won State! I met my goal three years earlier than anticipated. Each year, I wanted to see how much further I could throw. Always, looking for the next record to break. To become Elite in your craft you must be obsessed with how you are going to get better. 

 

Athletic Burnout: 

Junior year of high school, my first experience with burnout. At this point, I have been obsessed with my craft for 4 years. I could no longer sustain what I had been doing. So what’s next? Reflect and Pivot. I was not giving the little things the attention that I should have. I was no longer prioritizing sleep and nutrition. I had to reset and recognize that my intense training load was not going to make me better unless I was willing to re-prioritize Sleep, Hydration and Nutrition. I had to also re-establish my “why”. I was no longer doing track and field due to an innate drive to win but I was doing it for the adventures it brought with my family and friends. I was doing it to learn how to overcome hard times and continue to grow. Coming back from burnout will look different for everyone and having a strong foundation is merely the starting point. Recognize early signs, reflect and prioritize the little things. Learn to love adversity and the growth that follows it. 

All-American Athlete Secrets:

  1. Be Consistent – Step one: Show up! Come to practice every day seeing it as an opportunity. Growth occurs when you can show up sore from a heavy lift and see it as the perfect opportunity to improve your technique or your end of the gameplay. Once I started prioritizing growing my knowledge on the days I was exceptionally sore, I was able to have even bigger throws on the days I felt good. 

 

  1. Do the little things – Prioritize the basics of your sleep, training, nutrition, recovery, knowledge, and mental health. There are so many factors that go into becoming an All-American such as genetics, sleep, mental toughness, competitiveness, “heart”, coachability, speed, strength, rest, body composition, and more. Lay the foundations of sleeping and eating well, early. With a strong foundation, you can grow brick by brick increasing the ceiling of your capabilities. You can not build with no foundation. 

 

  1. Fuel your Performance – Build your plate for performance. Having proper nutrition is a non-negotiable when it comes to becoming elite. Not eating enough of the right foods will result in earlier fatigue, injury, and a decrease in your physical threshold. Work with Nutrition With Wendi to Build Simple Systems to build lean mass and strength. 

 

  1. Recovery (Don’t wait to become injured) – Elite athletes do not wait for an injury to start rehab. Pushing through the pain is much different from pushing through injury. You are going to hurt and be sore but use your tools of nutrition, hydration, stretching, rest, rehab, and sleep to improve recovery time. Identify when you are injured and seek medical advice. 

 

  • Reflect – Are your actions aligned with your goals? I once cut out any fluids other than water to become a better athlete and be “healthier”. I reduced my Carbohydrate intake and focussed on only protein and veggies. After a few weeks, I was exhausted and passed out at practice. Hence reflection, were my actions aligned with my goals of improved health and performance? No, they were doing the opposite. I felt more exhausted and light-headed. I needed more electrolytes, Carbohydrates, and Fats. Do not Yo-Yo diet and work with NWW to ensure you are fueling for health and performance. 

 

  1. Rest Days – To build your physical threshold and muscle capacity you must have rest days. Sometimes the best thing you can do is sleep. If you want to optimize rest days schedule time to take visionary reps. Visualize what it’s like winning, visualize what it feels like. These reps are Freebies! Watch the film and then take your mind off it with self-care. Incorporate gentle walks and stretching to help promote recovery.