The Way to Shred • 28/08/2023
The Ultimate Nutrition Guide for Track and Field Athletes
Musashi The Ultimate Nutrition Guide for Track and Field Athletes Image

Track and field athletes participate in a wide range of events, including sprints, middle and long-distance running, jumping, throwing, and combined events like the decathlon and heptathlon. As a track and field athlete, meeting high energy demands is crucial. Consuming enough calories to fuel training sessions and support recovery is essential.

Carbohydrates: The Primary Fuel Source

Carbohydrates are a primary fuel source for endurance activities, particularly if you are participating in long-distance running or endurance events. Ensuring an adequate intake of carbohydrates will help maintain energy levels during training and competition.

Protein: Essential for Muscle Growth and Repair

Protein is vital for muscle growth and repair and is important for all athletes, especially those competing in strength and power events. Incorporate protein-rich foods into your diet to support muscle recovery and growth.

Hydration: Crucial for Optimal Performance

Maintaining adequate hydration is crucial for optimal performance and well-being. Failure to stay properly hydrated can lead to fatigue, muscle cramps, and potentially heat-related problems. Hydration and electrolyte needs can vary among athletes due to factors such as body size, sweat rates, climate conditions, and training intensity.

Tips for Staying Hydrated:

  • Monitor your hydration status.
  • Experiment with different hydration strategies during training.
  • Start training sessions and events well-hydrated by sipping on Musashi Electrolyte 2-3 hours before exercise.
  • Take small sips rather than large gulps to reduce potential gastrointestinal discomfort.

During exercise, aim to replace fluids lost through sweat. Although individual needs may vary, a general guideline is to consume approximately 180-240ml of water or Musashi Electrolyte every 20 minutes during prolonged activity. Post-exercise, a general recommendation is to consume 480-720ml of fluid for every pound (0.45kg) lost during exercise.

Beta-Alanine: Reducing Muscle Fatigue

During high-intensity activities such as sprinting and short-distance running, the body accumulates lactic acid, leading to muscle fatigue. Musashi Beta-Alanine buffers the muscles to lessen lactic acid accumulation. This delay in muscle fatigue can enable athletes to sustain performance for extended periods.

Dosage Recommendations:

  • Loading Phase: Higher dose for 1-2 weeks to saturate muscles with carnosine.
  • Maintenance Phase: Lower daily dose to maintain elevated levels, lasting 6-12 weeks.


Branched Chain Amino Acids (BCAAs): Faster Muscle Recovery

Branched Chain Amino Acids (BCAAs) - leucine, isoleucine, and valine - have a unique structure and can be metabolized by the muscle without going through the liver, resulting in faster muscle recovery. Musashi BCAAs can be incorporated into your training schedule and consumed before, during, and after training.

Tailoring Nutrition to Individual Needs

Specific energy requirements and nutritional needs will vary depending on the event and individual factors, such as body composition, training intensity, and goals. No matter which event you are participating in, correct nutritional practice plays a vital role in supporting athletic performance, recovery, and overall health.


Unlock member pricing and get access to the performance lab for personalised training and nutrition guidance.

  • Episode #52: Training Hard vs Training Smart

    Episode #52: Training Hard vs Training Smart

    On Episode 52 of the Musashi Podcast, the team debate two philosophies of training for size, strength, and athletic performance – Training Hard vs Training Smart. The guys discuss the pyramid of knowledge and how it applies to training, referring to motivation, experience, and research.

  • musashi-podcast-Episode #51 - Citrulline

    Episode #51 - Citrulline

    On Episode 51 of the Musashi Podcast, the team discuss one of the most prevalent and underappreciated supplements for sports performance – Citrulline. The guys discuss the function and benefits of Citrulline for muscle function and performance, when to consume, and what products to find in.

  • musashi-podcast-ep50-beta-alanine

    Episode #50 - Beta Alanine

    On Episode 50 of the Musashi Podcast, the team discuss one of the most underrated and impactful supplements for sports performance – Beta Alanine. The guys discuss the function and benefits of Beta Alanine for energy and muscle function, when to consume, and some quirky side effects.