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Look around a big high school invitational and you’ll see every body type in the sport in one infield: a 6-foot-5 shot putter eating a second sandwich, a 120-pound high jumper nibbling pretzels, a heptathlete with a cooler packed for a two-day event. Track and field is the rare sport where the “right” diet really depends on your event. This page lays out what the expert statements say about eating for sprints, jumps, throws and combined events, what young athletes need, and which supplements have evidence behind them, with a firm focus on third-party testing.
General information, not medical or nutrition advice. Talk to a doctor or registered sports dietitian before changing your diet or taking supplements, especially for young athletes, if you have a medical condition, or if you’re pregnant. Back to the track and field hub; distance runners will find mileage-based fueling on running nutrition.
What the experts base this on
Three sources do most of the work here. The 2019 consensus statement on nutrition for athletics from World Athletics (then IAAF) covers every event group and recommends a personal, periodized and practical plan, built with a coach and an accredited sports nutrition expert, with “food first” as the base. A 2019 review in the same series, Fueling for the Field, gives targets for jumps, throws and combined events. And the 2016 joint position of the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics and Dietitians of Canada sets general carbohydrate and protein ranges for athletes.
Daily eating by event group
| Event group | Carbohydrate (g per kg per day) | Protein (g per kg per day) | Notes |
|---|---|---|---|
| Sprints and hurdles | About 3–5 on light days, 5–7 on moderate training days (general athlete ranges) | 1.2–2.0 (general athlete range) | Power-to-weight matters; enough fuel for quality speed sessions |
| Jumps | 3–6 | 1.5–1.8 | Jumpers tend to have a lower body mass |
| Throws | 3–6 (per kg, similar to jumpers) | 1.5–2.2 | Higher body mass; heavy whole-body training |
| Combined events | 5–8 | 1.5–2.0 | Good energy availability for multiple sessions a day |
Sources: jumps, throws and combined events from Fueling for the Field (2019); sprints from the ACSM 2016 general ranges. For a 70 kg (154 lb) jumper, 1.5–1.8 g/kg works out to about 105–126 g of protein a day, spread over meals and snacks. These are ranges for a starting conversation with a dietitian, not prescriptions.
Weight, power and eating enough
Sprinters, jumpers and vaulters chase a strong but light body, and that’s where things can go wrong. The consensus statement warns that some athletes develop relative energy deficiency in sport (REDs), a mismatch between the energy they eat and the energy they burn. The International Olympic Committee’s 2023 consensus links it to problems with bone health, hormones and performance. Warning signs include missed or irregular periods, repeated stress fractures, constant fatigue and stalled progress. If any of these sound familiar, see a doctor, and ideally a sports dietitian. Coaches and parents: comments about weight do real harm; talk about fuel and performance instead.
Iron, vitamin D and calcium
ACSM notes that female athletes have higher iron needs, and low energy intake can lower iron status. Good food sources are red meat, beans, lentils and fortified cereals, eaten with vitamin C-rich foods. Get iron tested before taking it: a UEFA expert group statement on sports nutrition warns that routine iron supplementation “can do more harm than good”. The American Academy of Orthopaedic Surgeons lists low vitamin D and poor nutrition among stress fracture risk factors, so calcium-rich foods (dairy, fortified alternatives, leafy greens) and a vitamin D check with your doctor are worth it, especially for athletes training indoors through the winter.
Young athletes: food first
Growing athletes need enough total energy for growth plus training. Regular meals and snacks, carbohydrates around practice and protein through the day cover most needs. The American Academy of Pediatrics (AAP) says energy drinks and stimulants have no place in the diets of children and teens, and an AAP clinical report recommends against creatine and other performance-enhancing substances for young athletes. Save supplements for adulthood and a conversation with a professional.
Supplements for track and field: what the evidence says
The World Athletics consensus names a short list of evidence-based performance supplements: caffeine, bicarbonate, beta-alanine, nitrate and creatine, adding that their value depends on the event. Fueling for the Field says jumpers, throwers and combined-event athletes may benefit from the planned use of creatine, caffeine and/or beta-alanine. The IOC’s 2018 consensus on supplements comes to a similar list and also counts sports foods (sports drinks, gels, protein shakes) as practical ways to meet nutrition goals when food isn’t convenient.
- Creatine is one of the most studied supplements; many adult sprinters, jumpers and throwers take it during strength phases. It can add body weight (a UEFA statement mentions 1–2 kg), which matters in jumps and vault.
- Caffeine isn’t for everyone: it can cause jitters, stomach upset, a fast heart rate and poor sleep (bad news before a day two). Avoid it if you’re sensitive, have a heart condition or are pregnant, and check with a doctor first.
- Protein powder is a convenience, not a requirement. Most athletes can hit their protein targets with food.
- Doses: follow the product label and your doctor or dietitian. We don’t give dosing advice beyond the label.
Why third-party testing matters
Track and field is drug-tested at the college, national and international levels, and anti-doping rules work on strict liability: if a banned substance is in your sample, you’re responsible, even if a supplement was contaminated. The UEFA statement cites an analysis of 634 supplements from 13 countries in which about 15% contained undeclared prohormones. Programs like NSF Certified for Sport and Informed Sport test products for banned substances. They reduce the risk without removing it, and they don’t test whether the product works.
Our top picks
Thorne Whey Protein Isolate
- 21 g protein per scoop
- 30 servings
- NSF Certified for Sport
Thorne Creatine
- 5 g creatine monohydrate
- 90 servings, about $44
- NSF Certified for Sport
Klean Athlete Klean Multivitamin
- 2 tablets a day
- 1,000 IU vitamin D, no iron listed
- NSF Certified for Sport
Nuun Sport Tablets
- 300 mg sodium per tablet
- 1 g sugar
- Informed Choice
Skratch Labs Hydration Sport Drink Mix
- 400 mg sodium
- 80 calories, 19 g carbs
- Real fruit flavor
| Product | What’s in it (label) | Third-party testing | About per serving |
|---|---|---|---|
| Thorne Whey Protein Isolate | 21 g protein per scoop | NSF Certified for Sport | $2.17 |
| Thorne Creatine | 5 g creatine monohydrate | NSF Certified for Sport | $0.49 |
| Klean Multivitamin | 1,000 IU vitamin D, no iron listed | NSF Certified for Sport | $1.53 |
| Nuun Sport | 300 mg sodium, 1 g sugar | Informed Choice (per maker) | $0.75 |
| Skratch Labs Hydration | 400 mg sodium, 19–20 g carbs | Maker says NSF; not found in NSF database search (Oct 2026) | $1.20 |
Prices change often; these are what we saw at the maker or a major retailer in October 2026. Check certification on the NSF or Informed Sport websites for the exact product and lot before you buy. If you have high blood pressure, kidney or heart problems or follow a low-sodium diet, check with your doctor before using electrolyte products. More in our guides to the best protein powder for athletes, best creatine, best multivitamin for athletes and best electrolyte powder. Meet-day eating is on our Meet Day page, and post-meet refuelling on track and field recovery.
Track and field nutrition questions
What should sprinters eat?
Regular meals built around carbohydrates matched to training (more on hard days), protein spread through the day (ACSM’s general athlete range is 1.2–2.0 g per kg), plenty of fruit and vegetables, and enough total energy. A sports dietitian can tailor it to your body and schedule.
How much protein do throwers need?
A 2019 review on nutrition for jumps, throws and combined events suggests about 1.5–2.2 g per kg of body weight a day for throwers, because of their heavy whole-body training. Most can reach that with food.
Is creatine good for track and field?
For adults in power events, the World Athletics consensus lists creatine among evidence-based supplements, and many sprinters and throwers use it. It can add body weight, which some jumpers want to avoid. The AAP recommends against it for young athletes. Talk to a doctor or dietitian first.
Can supplements cause a failed drug test?
Yes. Contaminated supplements are a known cause of positive tests, and anti-doping rules hold the athlete responsible. Choose products certified by NSF Certified for Sport or Informed Sport and check the certification yourself.
Should female track athletes take iron?
Only if a blood test shows they need it. Female athletes have higher iron needs, but routine supplementation without testing can do harm. Ask your doctor about checking iron (and vitamin D), and focus on iron-rich foods.