Sprinter diet

[mladja]

Hello!I am a 29 years old triathlete and want to ask one question for my friend.He is a sprinter 100m and he want to know something about basic diet rules for sprinters.He is 16 years old and not on any specific diet,never!I dont know much about sprint diet,but I would like to help him.He is 185cm and 69 kg with less than 10% of body fat.

[T3/T4 GSR]

My guess is his training will require a decent amount of carbs and definetly some protien since muscle mass in the legs is important for sprinters. He might want to contact a sports nutritionist for something like that as most guys here are bodybuilders.

[Maverick_J8]

Pretty much the same as a typical bodybuilder. High protein, moderate carbs, mod fat.

Whether he uses the gym to tear down muscle tissue, or runs his ass off in training, recovery is the most important aspect. And a good diet will produce that.

Fast-acting carbs before and after track training.

[Phate]

Hello!I am a 29 years old triathlete and want to ask one question for my friend.He is a sprinter 100m and he want to know something about basic diet rules for sprinters.He is 16 years old and not on any specific diet,never!I dont know much about sprint diet,but I would like to help him.He is 185cm and 69 kg with less than 10% of body fat.

some basics for him to think about are as follows

1) eat 5-6 smaller meals per day, this give the body a constant stream of nutrition
2) carbohydrates should make up the bulk of his diet, followed by protein and then fat, i would do something like 50-40-10 depending on how intense his workouts are

go ahead and ask some specific questions are post his diet so we can help you more

[mladja]

Something like body building diet..ok,I guess that is ok since sprint is anaerobic activity like body building.Thank you

[Phate]

Something like body building diet..ok,I guess that is ok since sprint is anaerobic activity like body building.Thank you

yeah basically, trust member that he's gonna need more energy than we would because the sprinting is going to turn his body into a furnace, so lots of GOOD carb sources

[novastepp]

mladja, training is training. some good advice here already. carb his ass up, if he's trying to get better he needs aminos and carbs, period. every few hours. potatoes and protein.


and if u get a chance, can you give me his training routines. i'm an old sprinter and i love sprinting routines.

[mladja]

mladja, training is training. some good advice here already. carb his ass up, if he's trying to get better he needs aminos and carbs, period. every few hours. potatoes and protein.


and if u get a chance, can you give me his training routines. i'm an old sprinter and i love sprinting routines.

Yeah!Yeah!U could be the man I am looking for.I told him about carbs,aminoc,proteins,5 meals...something like triathlon diet I use.My diet is like body building diet,almost.60% protein,30% carbs,10%fat.Protein intake 150% of body weight.But,sprint is not like triathlon.His training routine would be
Mon.Short sprints 20-30-60 meters 4-5 times,jumps..I dont know how to say names of jumps on English.
Thu.2 or 3 times 300-400 meters.Sometimes 200-300-400meters and jumps.
Wen.long distances...
i am not his trainer on field,I want to help him about food,suplements,but some good training tips from USA is maybe what he need.
I use comp at my work so I am not always in position to be logged in.

[novastepp]

Yeah!Yeah!U could be the man I am looking for.I told him about carbs,aminoc,proteins,5 meals...something like triathlon diet I use.My diet is like body building diet,almost.60% protein,30% carbs,10%fat.Protein intake 150% of body weight.But,sprint is not like triathlon.His training routine would be
Mon.Short sprints 20-30-60 meters 4-5 times,jumps..I dont know how to say names of jumps on English.
Thu.2 or 3 times 300-400 meters.Sometimes 200-300-400meters and jumps.
Wen.long distances...
i am not his trainer on field,I want to help him about food,suplements,but some good training tips from USA is maybe what he need.
I use comp at my work so I am not always in position to be logged in.

feed his training like a workout. eat a big carb/protein meal as close to it as he can, while still feeling comfortable in running. then afterward he should have one of any PWO(post workout) meals. whey protein would help. and then carbs pyramiding around his workouts. do you know the duration of his workouts?

[mladja]

feed his training like a workout. eat a big carb/protein meal as close to it as he can, while still feeling comfortable in running. then afterward he should have one of any PWO(post workout) meals. whey protein would help. and then carbs pyramiding around his workouts. do you know the duration of his workouts?

His duration of workouts is about 60 minutes.

[mladja]

ok,I will make diet plan for him and before I show him what did I do I will send it to U and if U say OK,I will give it to my friend.Thank U!

[novastepp]

ok,I will make diet plan for him and before I show him what did I do I will send it to U and if U say OK,I will give it to my friend.Thank U!

that's fine.

and a 60 minute sprinting duration definitely warrants carbohydrates around the clock. especially when there are multiple sessions daily.

[mladja]

Here is diet plan for my sprinter
Meal 1:200gr plant cakes and 500ml low fat milk 7am
Training 9am
Meal 2,after training:150gr Rice and 5 egg whites
Meal 3:2-3 pattatos,vegetables and 200gr chicken chest 2pm
Meal 4asta 200gr,chesse,vegetable and fish 300gr. 6pm
Meal 5:200gr chicken chest or fish or something like that and one good protein shake.
Fruit beetween meals and after training.Energy drinks before workout...
So,what do U think?

[mladja]

10 pm in Serbia,I need to go home and sleep.See U tomorrow.