best diet for sprinters

A sprinters’ diet should not be that complicated.

If you fill your body up with the proper fuel you will perform at the best of your ability.  But if you fill your body up with garbage, then your performances will be unsurprisingly lousy.

Gas Up

What type of fuel do you put into your system before you sprint?

Do you pump up with that 93 Octane, top of the line fuel that ensures a great performance?

Or do you pump up with that poisonous leaded fuel at the shady gas station that’s hidden on the side of the road?  Your food choices before you train will directly influence your performance.

Now, many people equate throwing up during a workout due to the difficulty of the training session.

That has some merit if you are completely out of shape or doing something brand new.  But let me tell you, I have never thrown up from a workout.

I have completed the hardest workout in the history of the iron game and still never threw up.  Do you know why?

I’m no superhero from the country of Wakanda, but I’m always prepared for training when it comes to proper nutrition.

There are no good reasons for skimping on your pre and post-workout nutrition.

Food Matters

Your nutrition plays a major part in how well you will perform on the track.

If you eat the wrong foods, or you eat way too close to a sprint workout, there is a high chance that your meal is going to end up in the dirt.

One of the worst habits for athletes to have is poor pre-workout nutrition.  It is the absolute kiss of death for performance and the easiest way to completely derail your workout.

I have seen folks, who have had the unmitigated gall to eat a cheese steak prior to training, throw up after just a warm-up.

The Best Diet For Sprinters

A diet for a sprinter is going to follow these guidelines:

1) Moderate to high carbohydrate consumption.
2) High protein consumption.
3) Moderate fat consumption.
4) Most of your daily carbs will be eaten pre and post-workout for fuel and recovery.

I’ve also provided a list of foods below that sprinters should consume for optimal performances.  Your pre-workout meals should be high in carbs/protein and moderate in fat.

Food Options For A Sprinters Diet


  • Fish (Wild caught fish are best)
  • Eggs (Whole Egg, Whites)
  • Chicken or Turkey Breast
  • Chicken or Turkey Thighs (skin or skinless)
  • Ground Turkey, Chicken, Beef, or Bison (90 to 94 percent lean)
  • Whey Protein
  • Cottage Cheese
  • Lentils
  • Chick Peas

Complex Carbohydrates:

  • Sweet Potatoes
  • Yams
  • Oats
  • Brown Rice
  • Beans (Pinto, Black, Great Northern, Kidney)
  • Whole Grains

Simple Carbohydrates:

  • Rice (Basmati, Jasmine)
  • White Potatoes
  • Fruits

Fibrous Carbohydrates:

  • Brussels Sprouts
  • Broccoli
  • Cabbage
  • Spinach
  • Kale
  • Collard Greens


  • Unrefined Coconut Oil
  • Extra Virgin Olive Oil
  • Mixed Nuts (almonds, peanuts, pistachios etc)
  • Peanut Butter (as long as it does not contain hydrogenated oils)
  • Egg Yolks
  • All other fat should come as a by-product of your carbohydrate and protein intake.


  • Organic Stevia
  • Sugar (measured and in a small amount, preferably post-workout in a shake or a protein bar/cookie)


  • Double Roasted Salsa
  • Fire Roasted Salsa
  • Natural Marinara Sauce
  • Primal Unsweetened BBQ Sauce


  • Water
  • Naturally Flavored Seltzer Water (I love Giant’s Black Cherry)
  • Black Coffee (sweeten with Stevia)
  • Tea (sweeten with Stevia)


If you are showing up to the track with lousy nutrition in your belly, I can promise you that you will be leaving a lot of meat on the bone when it comes to your performance.

Better fuel equals better athlete.

I’ll holla at you next time.
The People’s Trainer,

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