06/12/2026
🏃🏽♀️🥇 Performance starts long before race day.
One of the biggest lessons young athletes can learn is that training is only part of the equation. Proper nutrition and hydration help fuel practices, support recovery, and prepare the body to compete at their best.
At Total Athlete Track Club, we’re committed to developing the Total Athlete, on and off the track. This guide provides general nutrition and hydration guidelines to help athletes and families better understand fueling for performance.
A few important reminders:
✅ Nutrition is fuel, not punishment.
✅ Every athlete’s needs are different.
✅ Growing athletes may require additional calories beyond these estimates.
✅ Food quality, consistent meals, and hydration matter more than hitting exact numbers.
✅ These calculations are educational guidelines, not individualized nutrition plans.
Train hard. Fuel smart. Finish strong. 💪🏽
AthleteDevelopment TrackLife FuelForPerformance
