serious track
Summer Track Schedule and Lifestyle!(for girls)
basic nutriton schedule:
- Calculate Daily Caloric Needs:
With her activity level and goals, she likely needs more calories than average. Use an online calculator or consult with a registered dietitian to estimate her daily caloric needs.
- Macronutrient Distribution:
With her activity level and goals, she likely needs more calories than average. Use an online calculator or consult with a registered dietitian to estimate her daily caloric needs.
- Carbohydrates:
Due to her high activity level, carbohydrates will be crucial for fueling her workouts and replenishing glycogen stores. Aim for a higher percentage of total daily calories from carbohydrates, around 50-60%.
- Protein:
Protein is essential for muscle repair and growth, especially with heavy lifting and track and field training. Aim for around 25-35% of total daily calories from protein sources.
- Fat:
Healthy fats provide essential fatty acids and support hormone function. Aim for around 20-30% of total daily calories from healthy fat sources.
- Meal Planning:
- Breakfast:
Include carbohydrates for energy (such as whole grain toast or oatmeal), protein (eggs, Greek yogurt), and healthy fats (avocado or nuts).
- Mid-Morning Snack:
Opt for a balanced snack like a protein shake, fruit with nut butter, or Greek yogurt with granola.
- Lunch:
Prioritize lean protein (chicken, fish, tofu), complex carbohydrates (quinoa, brown rice), and plenty of vegetables.
- Afternoon Pre-Workout Snack:
Consume a snack rich in carbohydrates and protein to fuel her workouts, such as a banana with peanut butter or a protein bar.
- Post-Workout Recovery:
Within 30 minutes of finishing her workout, have a snack or meal containing both protein and carbohydrates to support muscle recovery and glycogen replenishment. This could be a protein shake with fruit or a turkey sandwich on whole grain bread.
- Dinner:
Similar to lunch, focusing on lean protein, complex carbohydrates, and vegetables. Consider adding healthy fats like olive oil or avocado.
- Evening Snack: A light snack before bed can help prevent hunger and support muscle repair. Opt for something with protein and healthy fats, such as Greek yogurt with berries or cottage cheese with nuts.
- Hydration:
Stay well-hydrated throughout the day, especially during and after workouts. Aim for at least 8-10 glasses (64-80 ounces) of water per day, or more if sweating heavily during training.
- Supplements:
Consider incorporating supplements like protein powder, creatine (if appropriate), and electrolyte drinks to support performance and recovery, but consult with a healthcare professional before adding any new supplements to her routine.
- Rest and Recovery:
Adequate sleep and rest are crucial for recovery and performance. Aim for 7-9 hours of quality sleep per night and prioritize rest days to allow her body to recover from intense training sessions.
- Monitoring and Adjustments:
Monitor her energy levels, performance, and progress towards her goals, and make adjustments to her nutrition plan as needed. This may involve increasing or decreasing calorie intake, adjusting macronutrient ratios, or fine-tuning meal timing based on her individual needs and responses.
Just a basic bendible schedule so you can still have a little fun with it;)