Sprinters' Diets

Sprinting is an intense practice that takes years of exercise and training. For optimum results, sprinters need to build large muscle masses while avoiding body fat. This means sprinters need to eat in a certain manner to facilitate the perfect body for sprinting.

Carbs During Training

Carbohydrates are necessary to fuel sprinters for training, though the intake level should never exceed that of an endurance athlete. In other words, sprinters need to make sure they are supplying their body while being mindful of body fat. Ideally, foods should be nutrient dense, coming from sources such as bread, fruit, cereal and vegetables. Moderate proteins should be used as well to promote building muscles. Food such as chicken, steak, eggs and low-fat dairy are all great examples. Energy foods such as cake, coffee, soda and sweets should be used only on occasion. It's also wise to have a snack before and after sprints to help introduce energy to your system and help the recovery process. Foods such as yogurt, fruit and sandwiches are all superb snacks.

Competition Meals

Sprinting events can take up an entire day, meaning you will need to stayed fueled throughout without eating too much. Different foods take different amounts of time to digest and absorb. Three to four hours before an event, foods such as potatoes, cereal, bread and pasta are acceptable. One to two hours before an event, stick to foods such as fruit, cereal bars or milkshakes. If you have less than an hour, only have sports drinks, sports bars or carb gel. These lengths and foods will assure you maximum energy and minimum drag. Keep in mind that everyone is different, so tweak your diet to what works for you.

Low Body-Fat

It's key for sprinters to keep body fat levels at a minimum. Typically speaking, sprinters need to lower overall body mass before entering a competition. Avoiding excess fat, alcohol and sugary foods before an event can encourage the loss of body fat. Moreover, sprinting does not deplete glycogen as endurance sports do, so loading up on carbohydrates before an event is unnecessary.

Check Your Iron

Some sprinters with strict diets might be at the risk of a poor iron count. Consult a physician, and have her check your iron levels. If necessary, she can recommend iron-rich foods or supplements. Typically, meat-based foods will offer better iron consumption than plant-based ones.