Sprinter nutrition help

[prospect91]

Hi all
Im a sprinter 100/200 10.66 - 22.50
I will do every single thing i have to do to push myself to reach my absolute goal
before i do anything silly if you know what i mean i wanna get nutrition right because it pays big to eat properly
possibly invest in some supplements
I have never been shown nor do i know much about how to stack my eating from morning to end of the day with proper recovery and energy
I eat super clean im lean but could probably get a lil more ill let you guys judge that.
I train 6 days a week with a top level sprinter so training is no problem, So the problem is this guy will train me and tell me so little about nutrition witch i believe is how all these top athletes act.
But my problem im getting at is how to eat as i feel im doing some tough sprint sessions leaving me cooked and still gaining weight even in my upper body and im doing only push ups dips and alot of medicine ball throws wich is required to sprint!

Any help would be much appreciated

[fitnesstrainer]

If your a sprinter most of your energy is gonna come from carbohydrates. Make sure your consuming plenty around when you train and after to help replenish what you have lost. Simple carbs are fine immediately after training. You need to go off feel honestly. If your tired you need to be eating more. If you start gaining to much body fat a little less. It's different for everyone.

By gaining weight do you mean bodyfat or muscle?

[prospect91]

I just want to be eating so that it compliments for training and then see what i need for outside training.
most of the time i am pretty tired i struggle through some workouts in a depleted state wich is why i need to see what you guys think in terms of meals how much is neccesary how much to take in and how long before as i am fresh into this as stated

[fitnesstrainer]

I just want to be eating so that it compliments for training and then see what i need for outside training. most of the time i am pretty tired i struggle through some workouts in a depleted state wich is why i need to see what you guys think in terms of meals how much is neccesary how much to take in and how long before as i am fresh into this as stated

How often do you train and how long are the sessions and what are your stats? Your stats are going to determine mine and anyone else here's recommendations on nutrition so always start posts like this with those. Getting yourself a decent BCAA/Electrolyte supplement and a carbohydrate supplement for during training will be a good idea for starters.

Big red flag is you telling me your struggling through training. Don't be afraid to eat. Sounds like your a serious athlete and you need to be eating like it. Like I said earlier.carbs are your friend.

[prospect91]

Correct you are with serious

Allrite
So i train 5-6 Days a week
Some sessions longer then others 60mins onwards
Some days are double sessions from track to strength training( rarely weights) include medicine ball stuff , weight vest , plyos , bodyweight exercises

23
83kg
175cm 5ft9
Not taking any sups currently

[Khazima]

If you're a sprinter some weight training could be beneficial to your speed and explosiveness, specifically deadlifts/squats.

If you're gaining too much fat you need to eat a little less, if you're tired all the time you probably need to cut down on the training frequency or volume, training 5 days a week and spacing out the 2 rest days at times that work best with your body is usually the way to do it.

Just keep the diet clean and get a variety of micronutrients as well as sufficient macronutrients and you're good to go, other than that just training need to be tweaked.

I have a hunch that maybe your not being told about diet, because with diet comes 'supplementation' as well.

[fitnesstrainer]

He's saying he's depleted during his current training regimen. He's training with someone who knows what they are doing and need nutritional advice. Just my opinion of course but it doesn't sound like decreasing training volume is an option or necessary. Let him tweak his diet because it's obviously not correct, he stated its not. If he's still not recovering and is depleted all the time then decreasing training frequency is a good idea at that point. But nutritional intervention is his best option right now, not training less.

[fitnesstrainer]

OP your TDEE is somewhere between 3100 and 3500 calories by my calculations. So don't be afraid to even go over this and hit 3600-3800 total calories on training days, ESPECIALLY two a days, you may need even more. It's going to be somewhat of an experiment to see where you need to be nutritionally for your performance. Make sure your eating plenty of carbohydrates, consuming them around the time you train is best IMO but you'll hear differences in opinion from everyone on that.

Sleep is going to be VITAL for you as well as making sure your adequately hydrated. My recommendation earlier for an intra workout carb supplement and BCAA/electrolyte supplement stands. You would also benefit from Creatine and beta alanine big time.

I say hydration is vital because even a 1-2% dehydration rate can decrease performance by up to 50% so drunk tons of water and drink it often.

[prospect91]

Yeah i think i need to be eating alot more nutrients,
Training does take it out of me i will agree to that but its part of the job when trying to make a income
i drink that much water thats its impossible to drink anymore id be swimming in it

As for suppplements im not to sure where to head down with that if any help would be appreciated

[likelifting]

OT...I'm ashamed to admit how I read the title of this thread without my glasses. lol

[prospect91]

OT...I'm ashamed to admit how I read the title of this thread without my glasses. lol

I have no idea what you are getting at

[likelifting]

lol... Sorry. Its totally on me, because I didn't have my glasses. I thought it said sphincter nutrition help.

[fitnesstrainer]

Does the nutritional advice I gave make sense? Also for the supplements, you can get all of them on Amazon pretty cheap.