Nutrition Around Training

Nutrition Around Training

Sprinters often have a periodised programs which primarily aim to develop maximum power through a range of different exercise forms. These include multiple sprints (both above and below the competition distance), weighted or resisted running drills, power lifts, Olympic lifts and plyometric exercises. To ensure quality of each different form of training proper nutrition strategies should be followed.
 

Before & During Training

 

30-60mins before training

Most sprint athlete prefer to consume their carbohydrate and protein after training (see below) as opposed to directly before or during training. It is more common for athletes to take an ergogenic aid such as caffeine or sodium bicarbonate within 30-60mins of the start of training sessions to maximise their performance during that session. See our supplements section for more details on when this might be appropriate.

 

Post Training

 

Benefits of Post Training Nutrition Strategies

 
  Ensure refuelling of energy stores
  Optimal adaption from each training session
  Ensures the athlete can still perform in the next training session. Especially important when the next session is within the next 8-12 hours.  


 

Carbohydrate

How much?

  • 1g – 2g per kg Body Mass  
  • Include High GI options if training again within 8-12 hours  

 

When?

  • As soon as possible after training

 

Why?

  • Replenish glycogen stores   
  • Stimulates an environment favourable for muscle growth when combined with protein  

 

Factors affecting amount of Carbohydrate Needed

  • Frequency of exercise
  • Duration of exercise
  • Intensity of exercise
  • Time until the next training session

 

Recommended Links – For more information

Example Recipe – Carbohydrate + Protein Needs

 

60kg female

Carbohydrate Requirement: 60-120g
Protein Requirement 20-30g

Banana Cinnamon Smoothie

1 cup milk (250ml)
1 banana
1 scoop whey protein
1-2 medjool date
1/2 tsp cinnamon

  Protein: 36g
  Carbohydrate: 81g (1 date) or 99g (2 dates)

90kg male

Carbohydrate Requirement 90-180g
Protein Requirement 20-30g

Banana Cinnamon Smoothie

1.5 cups milk (375ml)
2 bananas
1 scoop whey protein
2-3 medjool dates
1/2 tsp cinnamon

  Protein: 40g
  Carbohydrate: 106g (2 dates) or 124g (3 dates)

PROTEIN

 

How much?

  • 20-30g  

 

  When?

  • As soon as possible after training 

 

Why?

  • Protein is required for repairing the damage done to muscles during exercise
  • Helps muscle get bigger and stronger

 

Where do I get my protein?

  • An easy to track form of protein is from commercially available protein powders that usually supply approx. 25 grams per serving
    • They are very convenient due to only needing to be mixed with water and taste great!
  • Other great natural sources of protein are:

 


REHYDRATION

 

How much?  

 

  • Calculate Water Loss During Exercise

 

Consider electrolyte replacement  

  • Sodium in particular helps increase the absorption of water in the gut
  • Carbohydrate can also help increase sodium absorption

 

When?

  • Begin re-hydrating immediately after training

 

Why?

  • Very important if next training session is within 12 hours
  • Replace lost water  
  • Avoid dehydration  

 

Factors affecting sweat rate

  • Temperature
  • Humidity
  • Duration of exercise
  • Intensity of exercise
  • Individual variability

 

See our 5 Hydration Tips to Maximise Your Performance.

 

Recommended Links – For more information