The diet of a sprinter should not be 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 with garbage, your performance will be lousy.
Gas Up
What type of fuel do you put into your system before you sprint?
Do you fuel up with that top-of-the-line fuel that ensures great performance? Or do you pump up with that low-quality fuel from the shady gas station? Bad fuel hurts performance. The food you choose to eat before you sprint will have a direct impact on your performance.
I don’t run out of gas during workouts. I’m no superhero from Wakanda. But my pre-workout nutrition is on point.
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 too close to a sprint workout, your meal will likely end up in the dirt. I’ll share something you might not know. Many athletes eat unhealthy food before their workouts. Lousy pre-workout nutrition is the absolute kiss of death for your sprinting performance. It’s the easiest way to completely derail your workout.
I remember a guy in 2009 who thought he knew better. He had the unmitigated gall to eat a cheesesteak shortly before he worked out. He threw up immediately after warming up. What a farce!
The Best Diet For A Sprinter
The best 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) You will eat most of your daily carbs before and after you work out.
I’ve also listed foods below for sprinters to eat for peak performance. Your pre-workout meals should be high in carbs and protein with a moderate fat intake.
Protein:
- 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 (typically 90 to 94 percent lean)
- Whey Protein
- Lentils
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
Fat:
- 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.
Sweeteners:
- Stevia
- Sugar (make sure you measure)
Sauces:
- Double Roasted Salsa
- Fire Roasted Salsa
- Natural Marinara Sauce
- Stubbs Original BBQ Sauce
Drinks:
- Water
- True Citrus
- Zevia
- Naturally Flavored Seltzer Water
- Black Coffee (sweeten with Stevia)
- Tea (sweeten with Stevia)
Conclusion
Better fuel equals you being a better sprinter.
I’ll holla at you next time.
The People’s Trainer,
Fitman
