Necessities & Nutrition
 

 
Required:
-Running shoes that fit properly and are not worn through. Are your current shoes missing most of their original tread? If so, it's time for new shoes.
-Water bottle(s). We are typically near a water source, but it is not guaranteed. Also necessary for hydrating during the school day.
-Appropriate attire. Some days, temperatures may be near freezing with a chance for snow. And on other days the heat index could exceed 100 degrees. For practice, coaches can make concessions with athletes' comfort and safety in mind, however, practicing in adverse conditions is necessary and will be required within reason. For meets, if the organizers do not cancel, you can be sure we will be there ready to compete. Athletes absolutely need warm-weather compression and outerwear. For cold-weather outerwear, it is necessary to have either one set of clothes that are both windproof and waterproof, or one set for each purpose. Hat and gloves are also highly recommended. Wear layers to meets! Athletes should be completely comfortable when sitting between events.
-Uniforms are provided by the team. Team warm-ups are also available for athletes' use.


Recommended:
-Wristwatch with chronometer. (Required for distance runners.)
-Event-appropriate spikes. (All Varsity athletes should have a set of spikes.)
-Long compression tights and top. (For cold weather, but effective in any conditions.)




ATHLETE NUTRITION
Coach O’Clary

“You will get out of, in performance, what you put into your body!”


CONTRIBUTING FACTORS TO POOR NUTRITION
• Aggressive marketing of unhealthy food on T.V.
• Fast food consumption (over 10% of total energy in average American!)
• Pressure to optimize performance by meeting unrealistic/unhealthy body-weight and fat goals
• Established norms for weight in certain sports
• Poor nutritional habits of the family

EVERYDAY NUTRITION THOUGHTS/GOALS FOR OUR ATHLETES
• Balanced diet of carbohydrates, proteins, and some ‘good’ fats
• Increased water consumption prior to and throughout season
• Avoid skipping or missing meals during the day
• When snacking make healthy choices
• Just as rest is as important as exercise in training, it also applies to your overall health/nutritional well-being!

GENERAL GUIDELINES FOR ATHLETES DURING COMPETITION
• Good nutrition matters not only before competition!!
• Pre-competition/exercise meal is fine-tuning for carbohydrate and fluid levels and to ensure you feel comfortable and confident.
• Meal = 3-4 hours before competition/exercise
• Snack = about 1-2 hours before competition/exercise

FOODS SUITABLE TO EAT 3-4 HOURS BEFORE COMPETITION
• Baked potato
• Breakfast cereal w/milk
• Pasta or rice w/vegetables or lean meat
• Healthy sandwich
• Fruit w/peanut butter or fruit salad

FOODS SUITABLE TO EAT 1-2 HOURS BEFORE COMPETITION
• Granola/sports bars
• Liquid meal supplement (protein shake)
• Fruit smoothie
• Fruit
• Breakfast cereals w/milk
• Sports drinks


FOODS SUITABLE TO EAT LESS THAN 1 HOUR BEFORE COMP.
• Carbohydrate gel
• Sports drinks
• Granola/sports bars

EATING FOR RECOVERY/POST-EXERCISE REFUELING
• High-carb meal within 30 minutes
• Combine carbs AND proteins in your recovery meal (4:1 ratio)
• Aim for between 50-150g of carbs

COMMON QUESTIONS
• What if I can’t find suitable foods immediately after exercise/competition?
1. Bring suitable foods/drinks to the venue/meet such as sandwiches, sports bars, sports drinks, liquid meal supplements, granola, and/or fruit.
2. Choose foods that are easily portable and can travel to other post-event activities.
• I always eat junk at meets and on the road to and from meets. What should I pack for snacks?
1. Bagels/crackers
Peanut butter/nuts
Granola/granola bars
Fruit/dried fruit/canned fruit
Veggies
Sports bars
Sports drinks
Yogurt
• How can I eat healthy at fast food restaurants?
1. Avoid FRIED foods – select grilled or broiled foods
2. Ask for extra veggies on sandwiches
3. Drink water, low-fat milk, or 100% juice – avoid soda!
4. Have a salad with low-fat dressing instead of fries
5. Ask for veggies on pizza and go for chicken instead of pepperoni or sausage

Contact: Rich Keith