ATHLETE PERFORMANCE
CARTER
Track - Sprints
TODAY
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Hydration Tracker
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Why It Matters
Dehydration reduces sprint speed and explosive power.
Even 1-2% dehydration slows reaction time significantly.
Muscles need water to contract at full speed.
Drink 12-16 oz in the hour before practice or a meet.
Drink a glass before bed - you lose water overnight.
Nutrition and Meals
TODAY'S FOOD
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Today's Food Log
Daily Target
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Carb-load the night before race days - pasta, rice, or bread.
Avoid heavy foods within 2 hours of sprinting.
Protein at every meal supports fast-twitch muscle repair.
Leafy greens daily - iron helps oxygen delivery to muscles.
Tart cherry juice post-workout reduces muscle soreness.
Chocolate milk is one of the best post-workout recovery drinks.
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