Many athletes take care to eat well prior to a race for optimal performance. Afterwards, nutrition and self-care often become a second thought behind celebration and comfort. However, post-event nutrition and care should still be a priority as this time period remains an essential part of continued optimal performance. In particular, sprinters will undergo intense bodily stress during a race. As a result, their bodies demand proper nutrition and care after the race in order to recover and improve for subsequent training and races. So, what should a sprinter eat after a race?
Preferably in the thirty minutes, but up to two hours, after a race, athletes should look to fully rehydrate and consume a quality 3:1 or 4:1 carbohydrate to protein snack. A sprinter can also choose to emphasize foods full of antioxidants to combat post-race inflammation such as tart cherries, berries and fatty fish.
A sprint can last merely seconds or a couple of minutes. The short duration of this race means replenishing calories will not be as important as supplying the body with nutrients that can help mitigate stress and emphasize muscle and tissue recovery.
Continue to read for additional details about post-race nutrition along with information about fueling for an upcoming race and during training for sprinters.
What Does Post-Race Nutrition Look Like For a Sprinter?
With the race behind them, many athletes may feel as though they no longer need to concern themselves about nutrition or taking care of their bodies for a while. However, the choices made during this post race time period will affect performance in subsequent training and races.
Treats can still be a fun way to celebrate, but a sprinter should look to include a quality carbohydrate and protein snack in the two hours following the race. If possible, glycogen (energy) stores will be maximized if carbohydrates are eaten within thirty minutes of a sprint. This snack will repair, nourish and build the body.
The best snack for recovery will be a 4:1 or 3:1 grams of carbohydrate to protein snack. The carbohydrates will replenish energy stores and stimulate insulin release. Insulin assists the body cells in receiving carbohydrates and protein.
The muscles and tissues will then use the protein for repair and synthesis. The snack does not need to be large as a sprint will not deplete the body of energy stores the same way a longer athletic event might.
Additionally, with the short duration of the race, sprinters usually only need water for rehydration. Sports drinks or other special rehydration beverages can help replace electrolytes and energy stores in events lasting longer than an hour. Otherwise, these drinks remain unnecessary and can lead to overconsumption of sugar and low nutrient calories.
Adequate intake of fluid after the race will also help a sprinter recover fully. The body uses water to store energy and as part of the building and repair process.
Post-Race Snack Ideas for Sprinters
- Fruit with peanut butter
- Plain Greek yogurt with some granola and berries
- Egg, avocado, tomato and spinach on whole wheat bread
- Oatmeal with peanut butter and banana
- Hummus with carrots and celery
- Tuna fish sandwich
- Tart cherry juice and cheese stick
- Cottage cheese and fruit smoothie
- Roasted beets and potatoes with lean protein
What Should A Sprinter Eat Before a Race?
A sprinter should eat an overall balanced and varied diet. However, the day or hours prior to a race require some special considerations.
Sprinters do not usually deplete glycogen or energy stores. Therefore, they do not need to participate in carbohydrate loading in the days prior to a race. Consuming too much food can be just as harmful as eating too little food. Sprinters should consume enough calories and carbohydrates to meet energy needs and to feel replenished for the race.
A light snack eaten 1-2 hours before a race can help maintain blood sugar and energy levels. A sprinter should avoid eating a large amount this close to the race as undigested food will lead to stomach cramps, food sloshing around and other gastrointestinal issues.
This snack should be mainly carbohydrate with moderate protein. Avoid snacks high in fat, fiber, sugar alcohols and lactose for those who are lactose sensitive. These foods can cause gastrointestinal problems and interfere with performance. Save these types of foods for other times.
An athlete will also want to hydrate well, but avoid drinking excess water too close the race. Trying to make up for inadequate fluid by drinking a bunch all at once can cause electrolyte imbalances, the need to go to the bathroom and uncomfortable fullness when running. The best hydration practice is to drink consistently in the week prior to the race to where urine color is a pale yellow.
What Does Nutrition Look Like During Training For A Sprinter?
Training well leads to competing well. Adequate nutrition and hydration are essential to effective training.
Hydration
First, do not skip out on hydration. Even with only 2% dehydration, performance suffers. Drink fluids throughout the day and then try to drink 8 oz of water before your workout. During a long and intense workout aim to drink 4-8 oz (1/2 – 1 cup) every fifteen minutes, especially with heavy sweating.
Water usually works best for normal hydration. However, during intense exercise lasting longer than 60 minutes, water may not meet nutrient needs. Other beverages with carbohydrates and electrolytes may be appropriate.
Ingesting about 30 grams of carbohydrates (carbs) per hour can help an athlete maintain good energy throughout the training session. In other words, about 20 ounces (oz) of a sports drink per hour of heavy-sweating or intense exercise.
Nutrition
Sprinters usually attempt to increase muscle mass and power in preparation for races. Meeting calorie and protein needs, especially as an adolescent, are vital to reaching these goals. Inadequate nutrition can result in a decrease of energy, power and health. However, an excess of energy and protein does not directly correspond to more muscle mass and speed either.
| Nutrient | Recommendations | Roles |
| Carbohydrates | 45-65% of calories | Main source of energy for exercise, especially vigorous forms such as sprints |
| Protein | 10-30% of calories Body weight (in pounds) x 0.45-0.6 | Maintain, repair and build body cells and tissues. Also essential for digestion, hormones, cell communication and the immune system |
| Fat | 20-35% of calories | Energy storage and use, especially during light and moderate forms of exercise |
Calorie needs vary widely due to differences in sex, weight, height, body composition, physical activity, genetics, etc. and athletes should find what works best for them.
An athlete who consumes adequate calories will feel energized and satisfied throughout the day. An athlete’s calorie needs can range from 2,000-3,000 calories. Calculators such as the one found at https://www.myplate.gov/myplate-plan can give a general idea of calorie requirements, but should still be modified to meet personal needs.
Teenage sprinters may find it helpful to eat three meals with two to four snacks. Frequent eating times helps adolescents eat enough calories to meet training demands.
Multiple meals and snacks also provides an opportunity to spread protein intake throughout the day. The body can only use a certain amount of protein for muscle synthesis and repair at one time. Consuming 15-30g every 3-4 hours allows the body to fully utilize the protein and its benefits.
15-30g Snack and Meal Ideas
- Smoothie with peanut butter, chia seeds, frozen banana, milk
- Greek yogurt with fruit and granola
- Crackers with ham and cheese
- Quesadilla with shredded chicken, cheese, sour cream, lettuce, salsa
- Toast with almond butter, an orange, chocolate milk
- Egg sandwich with 2 fried eggs, a slice of cheese, and fruit on the side
- Salmon with rice and broccoli
- Burrito bowl with rice, lettuce, black beans, cheese, avocado, onion, fresh tomatoes
- Turkey sandwich with cheese, lettuce, and tomato
Teenagers can feel pressured to look a certain way and reach a certain number on the scale. However, weight loss is rarely recommended at this stage in life and as an athlete. Weight loss results from eating less calories than what the body uses. This poor nutrition will negatively impact health and performance. Sprinters should eat enough for energy balance and focus on making healthy food choices.
Should A Sprinter Use Supplements?
Studies show only a few supplements can slightly benefit a training athlete. However, even among these supplements, almost no research had been done with adolescents.
Supplements can pose serious health risks to teenagers. They are not well regulated and many contain contaminants or inaccurate amounts of ingredients. Additionally, too much of a nutrient or food component, even those necessary to health, can lead to toxicity.
These concerns and sport’s regulations support the recommendation for teenage athletes to avoid the use of supplements, unless under the direction of a doctor or registered dietitian.
Other Factors To Consider For Improved Sprinting Performance
- Eat Foods With Anti-inflammatory properties.
An athlete puts a lot of stress on the body through training and racing. This stress causes inflammation, which can contribute to injury and sickness. Antioxidants, phytochemicals and Omega-3 fatty acids help resolve inflammation in the body. An athlete will find these anti-inflammatory food components in plant foods such as fruits, vegetables, legumes and nuts along with fatty fish. Top sources include tart cherries, pomegranates, blueberries, broccoli, dark leafy greens, salmon, olive oil and avocados.
- Manage Stress.
As mentioned previously, stress increases inflammation in the body. Chronic stress increases risk of injury, sickness, poor mental health and chronic disease. While stress is a normal part of life, a teenager can take steps to manage and relieve stress. The following list highlights some stress management tools.
- Prioritizing tasks (focus on the most important and be okay with not doing everything)
- Express gratitude
- Take time to do something enjoyable
- Get good sleep
- Meet nutrient needs by eating a well-balanced diet
- Talk to someone.
- Get Adequate and Quality Sleep.
Sleep may feel less important than fitting in training, school, social and family life. However, sleep is critical for the body to grow, develop, repair and ultimately perform to the highest level. Sleep is basically a magic power and severely underutilized. A teenager should sleep 8-10 hours each night and maintain consistent sleep and wake hours.
Overall, work hard and eat well, but do not stress about perfection. The body is quite capable and does not need perfection to perform well. Include treats right along with a balanced meal pattern of fruits, vegetables, protein, grain and dairy. Run hard during workout, but create time for recovery and enjoyment. A balanced life filled with good choices will lead to a healthy lifestyle one can maintain for the rest of his or her life.
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