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Diet for Sprinters

As a sprinter, speed makes all of the difference. Your races are short and the stored fuel in your muscles power you through the finish line. While you may not need to worry about fueling up during your race, the diet for sprinters is still important. If you’re wondering what to eat as a sprinter to up your speed and performance, this post has you covered.

sprinters on a track before a race

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If you’re a sprinter, your races typically last no more than a minute or so. But that doesn’t mean you’re not working hard.

Yes, a sprint is a short race…but it isn’t easy. It still takes preparation and some short-term running stamina.

Months (or years) of training have helped you generate the force you need to move your body quickly, in a matter of seconds or minutes.

So, the question becomes: how do you optimize that muscle growth and recovery?

Well, your diet of course! A sprinter’s diet matters tremendously and can help or hurt performance.

Just because you don’t rely on a steady supply of glucose (like an endurance runner) to get you through a race, doesn’t mean you should ignore your diet.

In today’s post, you’ll find all things related to a proper diet for sprinters, including what you should eat to recover from training days, what sprinters should eat before a race, and more.

Nutrition for Sprinters and Why It Matters

As you may know, sprinting requires short bursts of energy. These bursts are intense, and often last under a minute.

Because sprinting is a quick activity, sprinters rely on a different energy system than endurance runners.

guy and girl high fiving on track

Endurance runners tap into the aerobic metabolic system, which uses oxygen and carbohydrates to produce energy over a long period of time.

This is why a long distance diet plan or a meal plan for an ultramarathoner will look very different from that of a sprinter.

Conversely, sprint events rely on anaerobic metabolism, which doesn’t require oxygen. Instead, your body uses the glucose that’s stored in your muscles.

That means your muscles need to be properly fueled and have glucose, aka glycogen, stored in muscles.

To sprint, your body relies on muscle glycogen. Not only do you need the energy from your muscles, but the way your body converts that energy (metabolism) needs to be efficient.

You can optimize your muscle glycogen and your energy metabolism with sports nutrition.

Skeleton with muscle groups shown

What Should Be in a Sprinter’s Diet?

Now you know that your diet is important. But, as a sprinter, what should you be eating? Do sprinters need to follow a special diet?

Depending on the intensity of your training, you can use the U.S. Olympic and Paralympic Committee Performance Plates as a guide. We also broke the performance plates down with examples.

Going all-out in a race or speed work day? You’ll want to fill half of your plate with carbohydrates.

performance plate hard training day

Let’s review each macronutrient group, as it relates to fast-twitch muscles and sprinting.

Carbohydrates for Sprinters

Whether you are running a 40-yard dash or you’re an ultra runner, one thing you share is the need for carbs.

Carbohydrates for runners are ESSENTIAL, and should be the backbone of your diet.

Despite the popularity of keto diets and fasted workouts, low carb running won’t make you faster.

Inadequate fuel hampers your performance.

plate of bagels

Glycogen stores are important for a sprinter. And your extreme effort during your sprints depletes those glycogen stores quickly, likely quicker than you may imagine.

For example, if you’re working at maximum speed, glycogen stores can be decreased by about half when doing just three 30-second bursts!

You may not have to carb load like a marathon runner, but carbs should still be a major part of your diet.

Eating a diet rich in carbohydrates will boost your muscle glycogen stores. Aiming for between 3 and 6 g/kg body weight throughout the day is considered ideal.

For someone who is 150 lbs, you’d eat 204-408 grams of carbs daily.

Examples of carbohydrates to eat include:

  • Pasta
  • Bread
  • Bagels
  • Potatoes
  • Sweetpotatoes
  • Rice
  • Dried beans/legumes
  • Cereal
  • Barley
  • Quinoa
  • Oatmeal
  • Fruit
  • Tortillas
  • Milk/yogurt
  • Corn
  • Beets
  • Tart cherry juice and other fruit juices

Protein for Sprinters

Carbs are important, but protein plays its role, too.

Research shows that ingesting a combination of carbohydrates and protein before anaerobic exercise improves muscle capacity and performance.

The International Society of Sports Nutrition states that athletes should be getting 1.4-2.0g/kg of body weight of protein per day.

So if you’re 150 lbs, you’d aim for 95-136 grams of protein daily.

Ideally, you’d spread your protein intake out throughout the day between your meals and snacks. Aim for 30+ grams of protein at each meal.

Here are some sources of protein:

Micronutrients for Sprinters

Every sprint event is going to utilize anaerobic metabolism. For that system to work properly, you’ll need the following vitamins and minerals:

  • Vitamin B1 (Thiamine): Thiamine is found in a large variety of foods, including meat, whole grains, eggs, fish, milk, green veggies, and bananas.
  • Vitamin B2 (Riboflavin): You can find riboflavin in meat and fortified foods like cereal. There’s also vitamin B2 in milk, eggs, cheese, and spinach.
  • Vitamin B3 (Niacin): Abundant in many foods, you can get niacin in your diet from meat, dairy, peanuts, peas, brown rice, bananas, nuts, and seeds.
  • Vitamin B5 (Pantothenic acid): Colorful vegetables like sweet potatoes, kale, avocado, broccoli, and peas are great sources of vitamin B5. You can also get vitamin B5 from whole grains.
  • Vitamin C: While you can find vitamin C in citrus fruits (want to know the best fruits for runners?), you can also get it from spinach, broccoli, kale, red cabbage, and peppers. Bonus, vitamin C helps you absorb iron, which is essential for carrying oxygen through your blood.
  • Magnesium: Magnesium for runners of all speeds helps performance. Leafy greens, nuts and seeds are rich in magnesium
abundance of green vegetables and legumes on table

What Do Sprinters Eat Before a Race?

When thinking about what to eat before a race, remember that when you are competing, you may have bouts of high-intensity followed by long periods of rest.

For example, you take 10 seconds to do one heat of the 100-meter dash, and then wait for the next heat or event.

This can make fueling a little complicated. It’s also possible you don’t have much rest time.

So, what to eat before a track meet and sprinting event needs to be specific, timely, practiced and personalized.

hurdles at a track meet

Sprinters often compete in multiple events. You’re doing individual races and maybe you’ve got relays as well.

Your powerful muscles may also be needed for field events like high jump.

Here is what sprinters should eat before a race:

  • Eat familiar and somewhat bland foods – First, eat something familiar. While it may be less likely in a sprinter, runners gut isn’t fun. Now is not the time to try a new food!
  • Don’t skip breakfast – Make sure you start your day with a balanced athlete breakfast. Your morning meal is an opportunity to get in those much-needed nutrients.
  • Stay hydrated – Hydration for runners is key. You’ll want to make sure you are staying well hydrated. Drink ~10 oz of water about 10-20 minutes before your race.
  • Focus on carbs – As mentioned earlier, prioritize carbs! You want carbohydrates to top off your glycogen stores. Low-carbohydrate availability has been shown to reduce the amount of power you can generate.

It’s recommended that sprinters eat between 1–2 g/kg body weight of carbohydrates about 1–4 hr before your event.

These carbs should be easily digested and low in fiber, with examples being toast, crackers, or fruit.

You could also have an energy gel or chew, both of which provide quick energy and minimal digestive issues for most people.

runner holding huma plus gel in hand

Here’s more on what to eat before a run.

What Do Sprinters Eat After a Race?

Similar to what to eat after a run, the recovery period is very important after a track event, especially if you’re competing in several events.

All runners train hard and benefit from proper recovery. Your muscles need rest and nutrients to repair damage and grow stronger.

What should you eat after sprinting? A balanced meal of carbohydrates, protein, and fat will help you recover and refill glycogen stores.

The longer your workout and greater your effort, the more fuel you’ll need. Aim to eat about 30-60 minutes after your workout or race, unless you’re competing again.

sprinter on starting line on a track

If you have another event in a short time-frame, consider liquid nutrition, like a sports drink or electrolyte drink with carbohydrates, that can aid in hydration and replenishing your muscles.

If you have hours between events, or you’ve finished your final event, consider adding in some protein with those carbohydrates.

Protein aids your recovery. The branched-chain amino acids can reduce muscle soreness.

Of course, you’ll also need to rehydrate, especially if running in the summer heat or you’re a salty sweater.

If you’re short on time, recovery drinks for runners are the perfect thing to tide you over until your next meal.

Key Takeaways

  • A proper diet for sprinters includes nutrients that will help fuel your muscles and aid in recovery and muscle growth.
  • Sprinters rely on anaerobic energy for short bursts of energy. Your body will get its energy from muscle glycogen.
  • Carbohydrates are the predominant source of fuel for a sprinter, as carbs build up your glycogen stores.
  • In combination with carbohydrates, protein should be consumed to boost performance, power, and recovery.
  • Vitamins and minerals help your body turn muscle glycogen into usable fuel. A nutrient-dense diet will make your body more efficient at producing energy.
  • Sprinters should eat between 1–2 g/kg body weight of carbohydrates about 1–4 hr before a race.
  • After your race, you should eat a balanced meal of carbohydrates, protein, and fat within about 30-60 minutes.
  • Make sure you also stay hydrated so your body does its best.

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References:

  • Slater GJ, Sygo J, Jorgensen M. SPRINTING. . . Dietary Approaches to Optimize Training Adaptation and Performance. Int J Sport Nutr Exerc Metab. 2019;29(2):85-94. doi:10.1123/ijsnem.2018-0273
  • Bartlett JD, Hawley JA, Morton JP. Carbohydrate availability and exercise training adaptation: too much of a good thing?. Eur J Sport Sci. 2015;15(1):3-12. doi:10.1080/17461391.2014.920926
  • Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4
  • Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8
  • Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228
  • Wroble KA, Trott MN, Schweitzer GG, Rahman RS, Kelly PV, Weiss EP. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial. J Sports Med Phys Fitness. 2019;59(4):600-607. doi:10.23736/S0022-4707.18.08318-4
  • Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H. Oral Branched-Chain Amino Acids Supplementation in Athletes: A Systematic Review. Nutrients. 2022;14(19):4002. Published 2022 Sep 27. doi:10.3390/nu14194002
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