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Eating complex, multigrain carbohydrates like bread and pasta is a good source of fuel for track-and-field athletes on meet days.

“You want to hit the ground and drive the thigh. As you get better at it, you’ll notice that you’re hitting the ground more actively and getting a better thigh drive, and that’s always excellent. For running, for bounding, for jumping, it’s the best technique that you can have.”

What to Eat As is the case in the sprinting events, carb loading is not necessary for jumping events. Calories should be balanced among protein, fat, and carbohydrates. The last full meal should be eaten between three and four hours prior to competition. A lean-meat sandwich (e.g., turkey on whole grain bread) with fruit, beans, and nuts is an example of a good meal option. This should be accompanied by sixteen to twenty ounces of water or low-fat milk. About an hour before competing, a small snack like a low-fat granola bar is a good idea, along with another eight ounces of water. During the competition itself, athletes should focus on staying hydrated. Fluid intake will vary based on weather conditions as more will be required on hot days. In general, athletes should drink about eighteen ounces an hour. In weather where sweating is profuse, this should be augmented with eight ounces of a low-calorie sports drink, and if the competition lasts more than two hours, they can consume some glycogen gel for an energy boost.

– Willie Banks, three-time Olympic triple jumper

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