The Best Diet For Sprinters
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In sprinting every millisecond counts…
And your nutrition can be the edge you need.
What should nutrition for sprinters look like?
Let’s see what you can do to optimise your nutrition.
Sprinters Physical Characteristics
One key in sprinting is a high power-to-weight ratio.
This involves maximizing muscle mass while maintaining low body fat levels.
This balance allows for explosive speed and power, essential for quick starts and fast sprints.
To achieve and maintain this physique, your nutrition must support both muscle gain and effective fat management.
Carbohydrates
Carbohydrates are your main fuel source during high-intensity activities like sprinting.
They maintain muscle glycogen stores.
These are crucial for short, explosive movements and directly affect your performance and endurance.
While low-carb diets are popular for weight loss, they're not ideal for sprint performance.
Reduced muscle glycogen stores impair your ability to sustain high-intensity efforts.
This will compromise your training and results.
I’ve been there myself when I was dropping weight…
It makes everything so much harder and you will not run as fast.
During intense training, your body demands more carbohydrates to replenish depleted glycogen stores.
More so if you’re doing lots of sprinting, resistance training, and plyometrics in a single day.
Timing of Carbohydrate Intake
Timing your carbohydrate intake optimizes your performance and recovery.
Eating carbs before, during, and after training can significantly impact your energy levels and muscle recovery.
We recommend a carb-rich meal 1-4 hours before you train or compete.
After you’ve finished sprinting somewhere around 1.2 grams per kilogram of your bodyweight is a good place to start.
How this might look:
1 scoop of your favorite protein powder
1 banana
Milk of choice
1 tsp honey
Blend and enjoy!
Recommendations for Sprint Athletes
We recommend 3 to 6 grams per kilogram of body mass daily.
If you’re 70kg that could be somewhere between 210 - 420g of carbs a day.
Other Benefits of Carbohydrates
Carbohydrates also offer psychological benefits, such as reducing perceptions of fatigue.
Carbohydrate mouth rinsing can be a useful tactic to trick your brain into feeling less tired, although the benefits are still being studied.
Should you carb load as a sprinter?
In short no.
You do not run long enough to warrant carb loading.
This is something an endurance athlete would do.
Protein
Why do sprinters need protein?
Protein is essential for you because it helps repair and rebuild the muscles stressed during high-intensity workouts.
Every sprint you perform causes small tears in your muscle fibers.
Protein helps repair these tears.
This helps recovery and strengthens your muscles for future performances.
Adequate protein intake supports your immune system, which can be compromised with rigorous training schedules.
This nutrient also plays a crucial role in hormone production and other bodily functions that are vital for peak athletic performance.
Your protein needs are higher than those of the average person or even endurance athletes, due to the intense nature of your training and the need for quick muscle recovery.
Ensuring you get enough protein can prevent muscle loss, especially during periods of intense training or calorie restriction.
It's not just about quantity…
The quality of the protein you consume matters as well.
High-quality proteins, such as lean meats, fish, eggs, and dairy products, have the essential amino acids for optimal muscle recovery and growth.
Protein Needs for Sprinters
As a sprinter, your protein needs are higher than people who aren’t athletes.
We recommend 1.6–2.2 grams of protein per kilogram of body weight per day.
Timing of Protein Intake
20-40g of protein every 3-4 hours.
After training have something fast-acting like a protein shake within an hour.
- 24g blended protein (whey protein isolate, whey protein concentrate, whey peptides)
- Supports lean muscle mass
- Over 5g of BCAAs for muscle building
- Instantized for improved mixability
- Banned substance tested
- Suitable for any time of day
- Packaging may vary
Hydration
It's crucial for you to start your training sessions well-hydrated.
Even though sprint events are brief, your hydration status can significantly affect your performance.
This is especially true during training sessions that include multiple sprints or prolonged high-intensity efforts.
Dehydration and Performance
Mild dehydration (about 2-3% body mass loss) might not hinder your sprint performance.
More severe dehydration can weaken muscle strength and power.
This will affect your performance in longer or repeated sessions.
Hydration Strategies for Training and Recovery
Proper hydration before, during, and after training is essential.
After exercise replenish fluids to cover any deficits.
We recommend adding electrolytes into your drink here - especially if it’s warm.
Drink based on your thirst and how much your stomach can comfortably hold during training.
Use the colour of your pee to figure out if you’re hydrated or not.
Dark colour = drink more
Clear colour = hydrated
Iron
Low iron can significantly impact your performance.
Plant-based iron sources like green vegetables have lower absorption rates…
Animal-based sources like meat are typically more beneficial.
Recovery
Effective recovery is vital for maintaining your performance in training and competitions.
Both carbohydrates and protein right after training can significantly enhance your recovery.
This combination is more effective in restoring muscle glycogen and supporting muscle protein synthesis than either nutrient alone.
Managing Muscle Damage
Protein intake after exercise supports recovery and helps reduce muscle damage.
This reduction can lead to less soreness and better performance in subsequent sessions.
Phytonutrient-Rich Foods
Foods rich in phytonutrients, such as blueberries, pomegranates, and tart cherries, can help reduce inflammation and muscle soreness.
These benefits are valuable when your focus is more on recovery than adaptation.
Supplementation
Creatine Monohydrate
This supplement is well-known for increasing high-energy phosphate rephosphorylation.
It enhances single sprint performance and repeated sprint capabilities.
Creatine also helps increase your work capacity, facilitating greater adaptations to training.
- 5g pure creatine monohydrate per serving
- Supports muscle size, strength, and power
- Supreme absorbency micronized for maximum potency
- Optimum Nutrition is the World's #1 Sports Nutrition Brand
- Banned substance tested
- Highest quality control measures
Sodium Bicarbonate
Sodium bicarbonate serves as a buffer against acid-base disturbances during intense efforts.
This is particularly beneficial in longer sprints, like the 400 meters.
β-Alanine
β-Alanine boosts muscle carnosine levels.
This helps buffer the hydrogen ions produced during high-intensity exercise.
This buffering capacity can be beneficial in longer sprint events.
- Comprehensively tested for purity and effectiveness
- Contains CarnoSyn, a patented form of beta-alanine
- Clinically tested to increase muscle carnosine content
- Helps muscles work harder and longer during intense exercise
- Delays muscle fatigue and enhances rapid recovery time
- GMP Quality Assured: NPA A-rated certification
- Packaged in the USA by a family-owned and operated company since 1968
Caffeine
Caffeine is known to enhance alertness, reduce feelings of fatigue, and may improve performance in both single and repeated sprints.
Regulatory Considerations
Ensure all supplements are compliant with anti-doping regulations.
Opt for products certified by third-party testing organizations like NSF or Informed-Sport to avoid issues.
Competition Nutrition Strategies
Pre-Competition Nutrition
Focus on consuming a familiar, easily digestible meal high in carbohydrates (1-2 g/kg body mass) 1-4 hours before your race.
Avoid foods that might cause gastrointestinal discomfort or unnecessary weight gain during your taper phase.
During Competition
For short sprint events, specific hydration or nutrition during the event isn’t required.
For day-long events, maintaining hydration and energy with quick-absorbing carbohydrates and small snacks is crucial.
Recovery Between Events
If your competition involves multiple races in a day or consecutive days, quick recovery is essential.
Focus on replenishing glycogen with carbohydrates and supporting muscle recovery with proteins immediately post-race.
Conclusion
The right nutrition and supplementation strategy for sprinters is crucial for peak performance and optimal recovery.
Focus on a diet rich in carbohydrates and proteins, tailoring supplement use based on individual needs.
While supplements provide benefits, they should complement a well-balanced diet, not replace it.
Stay informed about anti-doping regulations and choose supplements wisely to ensure your competitive edge is safe and effective.
Want help with your nutrition and more as a sprinter?
See how an Unstoppabl Sprint Coach can help.
Frequently Asked Questions
What is the best nutrition for a sprinter?
The best nutrition for a sprinter should focus on a balanced diet rich in carbohydrates and proteins.
Carbohydrates are crucial for maintaining energy during short, intense bursts of activity, while proteins support muscle repair and growth.
Sprinters should aim for a carbohydrate intake of 3 to 6 grams per kilogram of body mass and a protein intake of 1.6 to 2.2 grams per kilogram of body mass daily.
What to eat after a 100m sprint?
After a 100m sprint, it's important to consume foods that aid in recovery.
Opt for a mix of carbohydrates and proteins to replenish muscle glycogen stores and repair muscle tissues.
A good post-race meal might include a carbohydrate-rich food like rice or pasta and a high-quality protein source such as chicken or fish.
Should sprinters eat a lot of protein?
Yes, sprinters should consume a higher amount of protein than sedentary individuals.
The recommended protein intake for sprinters is approximately 1.6 to 2.2 grams per kilogram of body weight per day.
This higher protein intake supports muscle repair and growth, which are crucial given the high-intensity demands of sprint training.
Why is nutrition important in sprinting?
Nutrition is vital in sprinting because it directly impacts energy levels, recovery, muscle repair, and overall performance.
A well-planned diet ensures that sprinters maintain optimal energy stores for explosive power and speed, while also providing the necessary nutrients for muscle recovery and adaptation post-training.
