Nutrition For Sprinter - Nutritional Guidelines and Supplement Food - For Maximum Performance

>> May 29, 2011

One primary goal for good nutrition is to maintain health. Sprinters need good nutrition so that he or she can maintain energy levels during intense training. The use of good nutrition also help facilitate the recovery process that can optimize training adaptations, and thus maximizes performance.

There are many supplements that are essentials and should be used to improve performances. However we will focus to the supplements that hve been proven effective for sprint performances (Tipton, Jeukendrup & Hespel, 2007);

1) Beta-alanine (β-alanyl-L-histidine)
Scientific research have shown the effect of Beta-alanine as follows:
# Increase muscular strength & power output
# Increases muscle mass
# Increase anaerobic endurance
# Increases aerobic endurance
# Delay muscular fatigue- train harder & longer

2) Creatine
# Enhance power output during short maximal exercise
# Improve sprint performances by enhancing the efficacy of resistant training
# Gains in fat free mass and muscle force and power output that accompany resistance training

3) Sodium Bicarbonate
# SB known as buffering action. It's an alkali agent of which often used to enhance performances through the ability of buffering the build-up of acid lactic on the blood resulted from anaerobic glycolysis. It's very effective especially for a 400m sprinter (and distances, too)

4) Caffeine
# Caffeine is a popular stimulant used by most individuals and athletes
# Improve muscle fibre recruitment
# Improve mental alertness (Wow, faster starts... BUT overdose will negatively affect reaction time!)

# NOTE: Topics of Macronutrient (Vitamin, Mineral, Carbohydrate, Protein, Fat), and also some nutritional agents that promote more on recovery will be discussed in the next time.

Summary of Nutritional Guidelines For Sprinter:

  • Carbohydrate intake should be sufficient (~5g/kg body wt) to maintain glycogen stores during training.
  • Energy intake should be carefully considered – if increased muscle mass is desired, energy intake should be increased; if muscle mass is optimal, energy intake should be maintained and perhaps monitored.
  • Protein intake is likely adequate for the majority of sprinters, but if energy intake is increased a portion of this increase could, and perhaps should, be protein.
  • Type of protein and timing of protein ingestion should be considered if increased muscle mass is the goal.
  • Race day nutrition should be developed individually with the goal of avoiding GI distress and dehydration.
  • Creatine supplementation may enhance increases in muscle mass and strength, but sprinters must consider the extra weight gain associated with creatine use.
Principle (Tenets) of Good Nutrition
    In order to achieve top performance, athletes require an appropriate quantity of energy (calories) and various nutrients (carbohydrates, proteins, fat, vitamins,and minerals) as well as the correct balance or quality of these nutrients. NSCA recommends five tenets of good nutrition as follow:
    • Adequacy: A diet which contains enough of the essential nutrients.
    • Balance: A diet which contains a good proportion of nutrients. No overemphasis of one food group or another.
    • Calorie Control: A diet which contains the correct amount of calories to maintain ideal body weight.
    • Moderation: A diet which enables you to eat any food in reasonable-size portions
    • Variety: A diet which contains different types of food to prevent boredom.
    Nutrition During Competition Days

    The most important message for athletes during competition is "avoid hunger but not risking the discomfort of a full stomach".

    The Australian Institute of Sport (AIS) recommends following nutrition's tips  for sprinter during competition;

    1) The following foods are suitable to eat 3-4 hours before exercise:
    • Crumpets with jam or honey + flavoured milk, baked potato + cottage cheese filling + glass of milk, baked beans on toast, breakfast cereal with milk, bread roll with cheese/meat filling + banana, fruit salad with fruit-flavoured yoghurt, pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)
    2) The following foods are suitable to eat 1-2 hours before exercise:
    • Liquid meal supplement, milk shake or fruit smoothie, sports bars (check labels for carbohydrate and protein content), breakfast cereal with milk, cereal bars, fruit-flavoured yoghurt, fruit
    3) The following foods are suitable to eat if there is less than 1 hour between events:
    • Sports drink, carbohydrate gel, cordial, sports bars, jelly lollies
      1) Wilmore & Costill (2007). Physiology of Sprts and Exercise. Champaign, IL: HK
      2) Wein & Palmer (2008). Does your diet pass muster?. NSCA, Perf Training J, (7) 14-15.
      3) Tipton, Jeukendrup & Hespel (2008). Nutrition for Sprinter. J of Sp Sci, 25 (S1): 5 - 15.
      4) Australian Institute of Sport (
      5) Beta-Alanin, The Facts (

      Recommended reading;

      Practical Sports Nutrition
      NSCA's Guide to Sport and Exercise Nutrition
      Runner's World Performance Nutrition for Runners
      Sports and Exercise Nutrition

      Post a Comment


      100m 9.91 Su Bingtian CHN, Madrid
      200m 20.16 Xie Zhenye CHN, Osaka
      400m 44.07 Abdalelah Haroun QAT, London
      800m 1:45.65 Jinson Johnson IND, Guwahati
      1500m 3:34.55 Sadik Mikhou BRN, Paris
      5000m 13:01.09 Birhanu Yemataw BRN, Lausanne
      10000m 27:38.16 Hassan Chani BRN, Maia
      Mar 2:06.11 Yuta Shitara JPN, Tokyo
      3000 Sc 8:22.00 Kosei Yamaguchi JPN, Abashiri
      110mh 13.36 Ahmad Al-Mouaed KSA, Praha
      400mh 46.98 Abderrahman Samba QAT, Paris
      HJ 2.40 Mutaz Barshim QAT, Doha
      PV 5.71 Xue Changrui CHN, Shanghai
      LJ 8.47A Wang Jianan CHN, Guiyang
      TJ 17.22 Dong Bin CHN, Eugene OR
      SP 20.24 Tejinder Singh IND, Patiala
      DT 68.85 Ehsan Hadidi IRI, Chula Vista CA
      HT 78.18 Dilshod Nazarov TJK, Chorzow
      JT 87.43 Neeraj Chopra IND, Doha
      Dec 7948 Keisuke Ushiro JPN, Gotzis
      20kmW 1:17:26 Eiki Takahashi JPN, Kobe
      50kmW 3:44:25 Hiroki Arai JPN, Taichang
      4x100m 37.85 Japan Team JPN, Osaka
      4x400m 3:04.05 India Team IND, Gold Coast
      RED = World Leader



      ASIAN LEADERS (Women)

      100m 10.99 Wei Yongli CHN, Resisprint
      200m 22.73 Viktoriya Zyabkina KAZ, Almaty
      400m 49.08 Salwa Eid Naser BRN, Monaco
      800m 2:02.23 Manal Bahraoui BRN, Duffel
      1500m 4:11.55 P.U Chitra IND, Guwahati
      5000m 15:10.91 Rina Nabeshima JPN, Eugene OR
      10000m 31:52.42 Mizuki Matsuda JPN, Yamaguchi
      Mar 2:22.44 Mizuki Matsuda JPN, Osaka
      3000 Sc 9:10.74 Winfred Yavi BRN, Monaco
      100mh 13.08 Wu Shuijiao CHN, Shanghai
      400mh 55.54 Aminat Odeyemi BRN, Goleniow
      HJ 1.91 Nadzehda Dusanova UZB, Tashkent
      PV 4.60 Li Ling CHN, London
      LJ 6.64A Xu Xiaoling CHN, Guiyang
      TJ 14.25 Olga Rypakova KAZ, Paris
      SP 20.38A Gong Lijiao CHN, Guiyang
      DT 67.03 Chen Yang CHN, Osterode
      HT 75.02 Luo Na CHN, Halle
      JT 67.69 Lu Huihui CHN, Halle
      Hep 5898 Purnima Hembram IND, Guwahati
      20kmW 1:26:28 Qieyang Shenjie CHN, La Coruna



      Copyright © 2009-2018, . All Rights Reserved . Policy . Term of Use
      Sports Top Blogs Sports blogs & blog posts Free Web Stats

      Back to TOP