Middle Distance Track Runner

Nutritional Goals for a Female Middle- Distance Varsity Track Runner.

• Loading up on Carbs, both complex & simple. Carbohydrates are the foundation to your performance on the track (ENERGY IS KEY)!

• Middle distance runners require low body fat levels whilst being strong and muscular. Therefore, cut excess fat such as alcohol and sugary foods.

• Remain iron efficient! Middle distance runners are particularly susceptible to low iron status due to their tedious training schedule. Consume Proteins such as turkey, beef, and fish.

• REFRAIN FROM SUPPLEMENTS! Obtain your nutritional goals from all natural substances.

• Staying hydrate before & after practices/competitions! Carrying a bottle around during the day will help to reach fluid goals between sessions.

Consumption Before & After Competitions/Practices.

Sources & Citations

• WATER
• Fresh Fruit (Bananas, Oranges, Apples, Kiwi, etc.)
• Raisins
• Peanut Butter & Jelly (on whole grain bread)
• Granola Bars
• Carrots
• Celery (with or without peanut butter)
• Whole Grain Crackers
• Nutrition/High Protein Bars (Balance, PowerBar, etc.)
• High Protein/Energy Gels (GU, PowerBar Gel, etc.)
• Sports Drinks (Gatorade, Propel, Powerade, etc.)

• Fink, Heather Hedrick., Lisa A. Burgoon, and Alan E. Mikesky. Practical Applications in Sports Nutrition. Sudbury, MA: Jones and Bartlett, 2006. Print.

• Coleman, Ellen, and Suzanne Nelson. Steen. The Ultimate Sports Nutrition Handbook. Palo Alto, CA: Bull Pub., 1996. Print.

• "Middle Distance Running." : Australian Institute of Sport : Australian Sports Commission. N.p., n.d. Web. 13 Oct. 2013.

• "Track & Field - Snacks for Meet Day." Track & Field - Snacks for Meet Day. N.p., n.d. Web. 13 Oct. 2013.

• Litt, Ann Selkowitz. Fuel for Young Athletes. Champaign, IL: Human Kinetics, 2004. Print.

Fast Food for a Female Middle-Distance Varsity Track Runner.

• Subway- Turkey, ham, and cheese on a 6 inch whole wheat sub with lettuce and tomato, light spread of mayo.

• NO SODA OR HEAVILY SUGARED DRINKS.

• WATER!

Possible Meal for Female Middle-Distance Varsity Track Runner.

• Breakfast- 1 1/2 cups of Raisin Bran cereal, 1 cup of skim milk, and 1 cup of sliced strawberries.

• Lunch- Grilled cheese sandwich, 2 cups of vegetable soup, 10 saltine crackers, and a pear.

• Dinner- 1 1/2 cups of spaghetti with marinara sauce with 3 oz. of ground turkey, 1 cup of mixed vegetables, 2 cups of skim milk, 1 cup of frozen yogurt with 1/3 cup of mixed nuts or granola.

Analysis of Food Consumption.

• FATS- 25%-30% of diet.
• CARBOHYDRATES- 50%-70% of diet.
• PROTEIN- 15%-30% of diet.
• CALORIES- 100 % High calorie intake.

Energy Consumption for a Female Middle- Distance Varsity Track Runner.

• In order to get enough calories of healthy food throughout the day, middle-distance runners should eat three complete meals and multiple snacks.

• Protein-helps to re-build muscle tissues broken down during the rigors of training & racing. Some things recommended: white meat, eggs, and black beans.

• Rich In Carbohydrates & Dense Nutrients- Complex: bread, cereal, pasta. Simple: apples, oranges, green beans, and spinach.

• Fats- Middle-distance runners should consume enough fat to fuel the portion of their training. Some things recommended: Nut butter, olive oil, and avocados.

• Fluids- Athletes should be encouraged to sip small amounts of fluid regularly at training, but also have plenty of fluids in between strength & conditioning. Some things recommended: Water & Gatorade.

• Supplements- NOT RECOMMENDED (NATURAL SUBSTANCES).

The Needs for a Female Middle Distance Varsity Track Runner.

• Training for middle distance events varies, depending on what phase the athlete is at during or before the competitive season.

• Total mileage can vary between athletes and may include one to two workouts a day including a full workout, easy runs, and/or tempo running.

• Middle distance runners will attend strength & conditioning sessions to develop muscular endurance.

• Some runners include stretching sessions, yoga, and pilates as a recovery day (X-Training Day).

Physical Requirements for a Female Middle Distance Varsity Track Runner.

• Middle distance events generally include the 800 meter, 1000 meter, 1500 meter, 2000-meter, and the Mile.

• In season ALL season.

• They need to possess the ability to perform at near maximal capacity over their primary running distance.

• SPEED & ENDURANCE (aerobic and anaerobic energy systems).

• Daily Routine of Running (Sometimes 2x).

• Middle distance runners are very lean & muscular. These athletes need to have a good power-to-weight ratio, but also need to possess a low absolute body fat level.

Female Middle-Distance Varsity Track Runner Dietary Meal Plan.

By: Debbie Rivera