Unlike endurance running, which favors athletes with lean frames, sprinting favors athletes who exert a short burst of power using fast-twitch muscles. The fibers in these muscles use primarily carbohydrates for energy and exhaust rapidly. Sprint training also damages fast-twitch muscle fibers, causing them to grow larger and stronger. As a sprinter, you need to obtain enough carbohydrates and fat in your diet to maintain your energy level and enough protein to meet the increased demands of training.
Carbohydrates and Fats
Carbohydrates and fats provide energy to the sprinter. The fast-twitch muscle fibers that generate the rapid force while sprinting run primarily on carbohydrates. Runners typically consume 60 percent of their caloric intake from carbohydrates, but fat intake should never drop below 15 percent of caloric intake. Good sources of carbohydrates for sprinters include whole grains, rice, pasta, fruits, vegetables, beans, legumes and quinoa. Choose a variety of healthy fats including nuts, seeds, oils derived from vegetables, lean cuts of meat and cold-water fish.
Protein
Protein provides the amino acids necessary to restore muscle fibers after training or competition. Protein can be burned for energy but is only used when carbohydrates and fats have been temporarily depleted. The daily allowance of protein for adults is 0.8 grams per kilogram of body weight, according to the U.S. Institute of Medicine. That amount is insufficient for sprinters, who should consume at least 1.8 grams of protein per kilogram of body mass, according to a study in the "Journal of Applied Physiology." Obtain protein from complete sources including lean meat, poultry, fish, low-fat dairy, eggs, soybeans and quinoa.
Foods & Timing
Eat carbohydrates throughout the day to restock muscle glycogen, the form of stored carbohydrates in your muscles. Obtain at least 30 grams of protein and 50 to 60 grams of carbohydrates within two hours of training or competition to begin the recovery process, according to nutritionist Dr. John Berardi. Sprinters should avoid eating high-fiber grains or vegetables, high-fat foods or large meals within several hours of training, as these can cause gastrointestinal fullness of discomfort.
Supplements
When pushing your body to the limit, provide your body with extra nutritional support. Creatine is a molecule produced by your muscles that helps restock energy during short bursts. Supplemental creatine may temporarily increase the energy reservoir in your muscles, improving sprint performance. Beta-alanine and bicarbonate may help buffer metabolic acids during longer sprints, according to an article in the "Journal of Sports Science."
References
- Colorado State University Extension: Nutrition for the Athlete
- Journal of Sports Science: Nutrition for the Sprinter
- University of Maryland Medical Center: Creatine
- Journal of Applied Physiology: Evaluation of Protein Requirements for Trained Strength Athletes
- Precision Nutrition; John Berardi, Ph.D.
- PoweringMuscles.com: How Much Carbohydrate Do Runners Need?
About the Author
Chris Daniels covers advances in nutrition and fitness online. Daniels has numerous certifications and degrees covering human health, nutritional requirements and sports performance. An avid cyclist, weightlifter and swimmer, Daniels has experienced the journey of fitness in the role of both an athlete and coach.
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