Saint Louis Mustangs Youth Track Club                                     

Subtitle

Most track meets require advance registration through the CoachO System. The Mustangs Track and Field will be registering all athletes as a team. If your athlete would like to attend a meet that the team will not be attending, please feel free to let us know, we would be happy to assist you with the registration process.


Meet Preparation

It is the parent's responsibility to get their athlete to any and all meets.

Parents are also responsible for their athlete's lodging, meals, and food/drink for all out of town meets.

The coaches will determine the athletes' events for the meet depending upon their skill level, their success at practice, etc.  If you have questions about what your athlete will be competing in for the week check with the Club Administrator.

It is important that your athlete arrive on time to properly warm up for his/her event. 

Meets generally begin at 8:00 a.m. and last all day.  Some may require quite the drive.  Due to a variety of issues we cannot determine what specific time your athlete will be competing.  Therefore, you and your athlete should plan to arrive well before his/her event starts and plan to stay for the duration of the meet.  In addition, the other team members will appreciate you staying to cheer them on!, so that said we expect the athletes to be at the track by 7:00 am the latest as the coach usual spend time talking to all athletes and walking the track showing them key points on the track that will help them gain the upper hand when running their events. " so please arrive early".

Club Tent and Flag - Our club will have a tent set up for the benefit of our athletes at each meet.  Families should bring additional tents for themselves and their families.  If at all possible, we would ask that all Mustangs athletes  stay under the club tent with one family member or locate as close to the club tent as possible.  Look for the Mustangs flag to locate the team tent.

Some meets will have entry fees for families wishing to watch their athlete compete.  Please come to the meets prepared for this.





PARENT AND ATHLETE  MEET CHECKLIST
****The day of the meet can be a great experience if you… be prepared! ****

 Get plenty of Rest the Night Before we here at the Mustangs track Clubs expects our athletes to be in bed by 8:00 pm the latest ( well  rested athletes proforms the best)
 Eat a good Breakfast
 Layout you speed suits, and Warm ups the night before
 Pack your bag the night before with your spikes, shoes, sunscreen and extra layers of clothing to handle the weather

 Lawn Chair/ Folding Chair and/or Blanket.

 Umbrella (good for rain or sun)

 Rain gear (poncho, dry socks)

 Blanket or sheets to relax on when sleepy

 Small Ice Chest to carry food and drink for the day (water, Gatorade, fresh fruit, granola bars, sandwiches and energy boosting snacks) for the coaching staff will not allow any and we mean any athletes to utilize our coolers that we bring for our own use.


 GOOD SPORTSMANSHIP AND WINNING ATTITUDE!




We recommend all Coaches and Parents watch this video

EATING THE DAY OF.....


The three to four days leading up to a meet are so important to being successful. Tired legs during a race are the biggest problem and proper eating before a meet can dramatically delay those tired legs. You can maintain a high level performance throughout a race if your body is given 48 to 72 hours to properly hydrate and fuel

The energy used during a race comes from the glycogen stored in the muscles and liver. Glycogen is a form of sugar that comes from eating carbohydrates. One of the most important things to consider in a pre-meet meal is to eat enough carbohydrates to fill the muscle and liver stores. However, the carbohydrates you eat cannot properly be converted into glycogen and stored in the muscles and liver without water. Therefore, water is a critical part of storing glycogen. Remember, the ability to produce speed and power during a race is dependent on how much glycogen is available to the muscles.


The meals you eat three to four days before a meet should be high in complex carbohydrates and low in fat. The meal you eat the night before the meet should be one-third protein (chicken, fish) and two-thirds starchy foods (rice, potatoes, pasta). You should drink 12-16 ounces of water with each meal. In addition, the night before the meet, you should eat a high carbohydrate snack (frozen yogurt, cereal bar, fruit) and a glass of water one hour before going to bed. If you want to have a great race, waiting until the day or night before the race to eat properly is too late!

On the day of the meet, you should be up at least 2 hours before your race and eat at least 1 ½ hours before your race. Your breakfast should also be high in carbohydrates (waffles, pancakes, toast, bagels, breakfast shake) and you should again drink a full glass of water.

If your race is later in the day, try to eat three to four hours before the event. A light high carbohydrate snack (frozen yogurt, cereal bar, fruit) can be eaten 1 ½ hours before your race. Again, water is so important, drink 8 ounces of water thirty minutes before the start of your race.

Foods that are High in Carbohydrates:

Multi-grain cereals, whole-grain cereals and breads, fresh or dried fruits, lowfat yogurt, bagels, pasta, beans, fruit bars, pretzels, vegetables, rice, toast, waffles, pancakes, bread, potatoes, sports drinks, nonfat milk.

STRETCHING 

Stretching  must be done before every practice and all track meets. 


NUTRITION

As a runner, your diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a race, and also greatly affect how you feel, work and think.

A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:

Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.

Protein
Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15% - 20% of your daily intake. Runners, especially those doing long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.

Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.

Vitamins
Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance.

Minerals
Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.

Iron: You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.

Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body's way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise.


Mustangs Track Club rules and guidlines

Mustang Rules – for Parents:

1.  If your child is a member of a relay team, you must commit to going all the way (to the AAU Jr. Olympics or as far as
    the team goes).  The commitment also includes attending all scheduled practices to allow the relay team time to
    practice.
2.  Parents will help athletes attend at least 80% of practices. 
     a.  If athletes miss practice due to other sports with conflicting or over-lapping schedules, the missed practices must
    be discussed with and approved by the coaches.
3.   Parents will help athletes follow recommended eating and drinking guides:
     a.  No energy drinks, honey or caffeine drinks during track meets.  Gatorade after running event, water before event.
     b.  Encourage eating healthy foods and limit junk food.
4.  During track meets encourage athletes to rest before and between events. 
5.  Parents will attend track meets with children in 5th grade and under.  This includes athletes attending the AAU Jr.
    Olympics and other out of state events.
6.  Parents will try to have athletes at track meets and practices on time to participate in group warm-ups. 
7.  Do not distract athletes during warm ups or preparing for an event (no yelling,  foul language etc.).
8.  Allow coaches to handle all field injuries.  Coaches will let you know when additional assistance is needed.
9.  Provide coaches with all medical information and necessary medication or devices such as inhalers and epi pens for life threatening allergic reactions. 
10.  Provide coaches with an updated copy of the insurance card and contact information for each meet where you will not
     be attending with your child, especially for overnight meets.
11.  Provide your child with appropriate food for track meets.  We discourage purchasing hotdogs and hamburgers until
     after all track events are completed.  Provide athletes with water, light sandwiches, fruit and other appropriate food.  


Mustang Rules – for Athletes

1.  Athletes will follow the Mustang’s code of conduct.  Your conduct represents the Mustangs Track Club.
     a.  Use of foul or inappropriate language is not allowed.
     b.  Play hitting or fighting is not allowed.
     c.  Show respect for all coaches and parents
    •  Listen attentively when coaches are speaking, follow all instructions
    •  No head phones or cell phone use during practice or at meets during warm ups.  Use of head phones is
    allowed when relaxing during track meets at camp area.
    d.  Display good sportsmanship at all practices and track meets.  Trash talking, talking down to or not supporting
    team members or other athletes will not be tolerated.  Good sportsmanship will be shown at all times, win or
    lose.
2.  Athletes must organize their time effectively to ensure that they maintain acceptable, passing grades in school.
    Acceptance to a college based on athletic ability is not enough.  Be a student first and commit to getting the best 
    education you can.  Be honest with yourself about the likelihood of getting an athletic scholarship or playing on a
    professional level and remember that many universities will not recruit student-athletes that do not have a serious
    commitment to their education, the ability to succeed academically or the character to represent their institution
    honorably.
3.  At track meets, athletes must stay at the team “camp” to ensure they are resting and eating properly.  Staying in
    camp will also ensure athletes are ready to warm-up and prepare for their next event.
4.  Dress code:  Practice clothing should include appropriate shorts, t-shirts.  While traveling, athletes may not wear sleep
    wear.
5.  Athletes will not leave trash at track meet or practice areas.  All water bottles, water cups, food wrappers, etc. must be     
     picked up before leaving.




Healthy Eating Guide

Food is broken down into the following five accepted groups:

  1. (1) Bread, cereals and potatoes
  2. (2) Fruit and vegetables
  3. (3) Milk and diary foods
  4. (4) Meat, fish and alternatives
  5. (5) Fatty and sugary foods

To get the wide range of nutrients the body needs to remain healthy it is important to choose a variety of foods from the first four groups every day. Foods in the fifth group (fatty and sugary foods) are not essential to a healthy diet but add extra choice and taste. The proportion of each food group in the diet is shown by the different area occupied by each of the food groups on the plate in the diagram below.



This article does not apply to children under the age of five. If you are receiving medical supervision or with special dietary needs, you should check with your doctor with regards your dietary requirements.

Bread, other cereals and potatoes

Includes: Other cereals means things like breakfast cereals, pasta, rice, oats, noodles, maize, millet and      cornemeal. Beans and pulse can be eaten as part of this group.

Nutrients: Carbohydrates (Starch), Fibre, some calcium and iron, B Vitamins

How much: Eat lots

 Try To Eat: Wholemeal,Wholegrain, brown or high fibre versions where possible

 Try to avoid:  Having them fried too often (chips)

                                                                                                                                     Adding to much fat  (e.g. thickly spread butter, or margarine on bread)

                                                                                                                                     Adding rich sauces and dressings (e.g. cream or cheese sauce onpasta)

Fruit and Vegetables

Includes: Fresh, frozen and canned fruit and vegetables and dried fruit. Aglass of fruit juice can also contribute. Beans and pulse can be eaten as part of this group.

Nutrients: Vitamin C, Carotenes, Folates, Fibre and some Carbohydrates

How Much: Eat lots.

Try to Eat: A wide variety of fruit and Vegetables

Try to Avoid: Adding fat or rich sauces to  vegetables (e.g. carrots glazed with butter,roast parsnips)

                                                                                                                                     Adding Sugar or Syrupy dressing to fruit (e.g. stewed appie with sugar)

Milk and Dairy Foods

Includes: Milk, cheese,yoghurt and fromagefrais. This group does not include butter, eggs and cream.

Nutrients: Calcium Protein, Vitamin B12, Vitamins A, Vitmans A and D

How Much: Moderate amounts and  choose lower fat versions whenever you can.

                       Lower fat versions means semi-skimmed milk, low fat (0.1% fat) yoghurts or fromagefrais, and

                                                                  and lower fat cheeses (e.g. Edam, Half- fat cheddar, Camembert)     

                                                                                                            

                                                                                                             Try to Eat:  Check the amount of by looking at the nutrient information on the labels.

                                                                                                                                   Compare similar products and choose the lowest. (e.g. 8% fat fromagefrais may be labelled low 

                                                                                                                                    fat but is not actually the lowest available)

Meat, Fish and Alternatives

Incudes: Meat, poultry, fish, eggs,nuts, beans, and pulses. Meat includes Bacon and salami and meat produts                   such as sausages, beef burgers and pate.  

                  These are all relatively high fat chioces. Beans, such  as canned baked beans and pulses are in                            this group.

 Nutrients:  Iron, Protein, B Vitamins- specially B12, Zinc and Magnesium

                                                                                                             How Much: Eat Moderate amounts and choose lower fat versions whenever you can.

                                                                                                                                 Lower fat versions means meat with the cut off,  poultry without the skin an dfish without batter.

                                                                                                              Try to Eat:  Cook these foods without added fat.

                                                                                                                                   Beans and pulses are good alternatives to meat as they are naturally very low in fat.         

          

Fatty and Sugary Foods

Includes: Margarine, low fat spread, butter, other spreading fats, cooking oils, oily salad dressings or Mayonnaise, cream, choclate, crisps, biscuits, pastries, cake, puddings, ice cream, rich sauces and fatty Gravies, sweets and sugar.

Nutrients: Some vitamins and essentials fatty acids but also a lot of fat, sugar and salt'

How Much: Eat Fatty and sugary foods sparingly- that is, infrequently and/or in small amounts

                       Some foods from this group will be eaten every day, but should be kept to small amounts. (e.g. 

                                                                                                                                    margarine,low fat spread, butter, other spreading fats, cooking oils, oily salad dressings or 

                                                                                                                                    mayonnaise).

                                                                                                            Try to Eat: Other foods from this group are occasional foods. (e.g. cream, choclate, crisps, biscuits, pastries,    

                                                                                                                                 cake, Puddings, ice cream, rich sauces and aftty gravies, sweets and sugar).

Get Back Up Clean
-4:24

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