Between races at a track meet, eat grams of carbs equal to your minutes of downtime: 15 minutes down means 15g carbs. If you have over two hours, add protein too. This keeps your blood sugar steady and stops you from bonking.
Track meet day nutrition. This is what I want you to be doing in between your events and races. You're gonna follow my 1:1 rule, which means for every minute you have in between races, you're going to eat the equal amount of carbohydrates. So for instance, you have 15 minutes in between your 100-meter and your 4x1, you need 15 grams of carbs. If you have 30 minutes in between, you need 30 carbs. 45 minutes, you need 45 carbs. If you have 2+ hours, this is where you're going to want to have a mini meal with some protein thrown in there as well to provide yourself even more sustenance for the day. Follow this rule, makes it so you don't bonk out on your races.
