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 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. Take small bites while continuing the run.
Keep yourself hydrated. You may lose up to 3 to 5 kg of water weight in a three-hour marathon. Fluids include plain water for runs lasting less than 90 minutes and sports or isotonic drinks for longer distances such as marathon. Avoid soda, fruit juices and cordials. Their high sugar concentrations may delay gastric emptying and cause stomach discomfort during the run. Hydrate with sport drinks after a marathon. Isotonic drinks are preferred as they contain similar concentration of salts and sugar as the human body.
Avoid alcohol in the 24 hours following a race, as it promotes dehydration. For a visual guide, your urine should be almost colourless a couple of hours after the run. Within one hour after a race or marathon, grab a carbohydrate-rich snack such as banana sandwich, red bean bun, energy bar, peanut butter on a banana and a sports drink.
Within two to three hours after a race or marathon, have a balanced meal comprising a lean protein fish, chicken , carbohydrates rice, pasta, potatoes and good fats avocados, nut butter. Font size. User name field is required Password field is required.
When we eat carbohydrate, it is broken down and stored by the body in the muscles and liver in the form of glycogen. The all out effort of sprinting can use up most, if not all, of the glycogen stored in the body.
Apart from adhering to the basic principals of a balanced diet, the main recommendations are to limit fibre intake and to avoid a high-fat meal — which can lie heavily in the stomach.
Trying local delicacies is best left until after the games have finished. Rest assured, however, that there is some wriggle room, even in the diet of a world class sprinter. Although eating fried food every day would cause an excess of fat in the diet, the energy demands on athletes are so high during full training that they can get away with more sweet treats and slightly more fat than the average person. The number one priority before a run: make sure you hydrate.
In addition to being sure you are drinking enough water, be sure your electrolytes are restored from prior training sessions. Also, be sure your sodium levels are high enough to keep you hydrated throughout your whole run. A sports drink that is low in sugar can usually get the job done.
Your normal diet will leave you with enough stored energy. However, this does not include speed work or intense hill workouts. Short run in this context just refers to a run at your normal pace that lasts for under 60 minutes. Even if a speed or hill running workout is under 60 minutes, it requires more energy than a short, steady run. So additional fuel will be welcome here. For these quicker, more intense workouts, consider or drinking something with caffeine in it.
Simple carbs or sugars are great for these types of workouts. Consider the following foods before a speed or hill workout:. Long runs require more complex carbohydrates, as they are a more sustainable fuel. There are plenty of options here; just make sure you are giving yourself enough time for the food to digest.
Energy bars or an energy gel are usually good options before runs of long distances.
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