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.
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.
- 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