Nutrition for runner amazing tips [Updated 2022]

Training Nutrition – Low Body-Fat Levels

Sprinting requires low body fat levels while being robust and muscular. However, Low body-fat levels usually occur naturally for male athletes. While thanks to the cumulative effect of training on the right genetic stock.

However, male sprinters often need to reduce total body mass, leading to the competition phase. Some of the additional muscle mass gained in off-season weight training is not sport-specific. Therefore, trimming to achieve an ideal racing body composition.

Female sprinters often need to manipulate their food intake and training to achieve their desired body-fat levels. Sprinters needing to reduce their body fat level should target excess kilojoules in their diet. In particular, excess fat, sugary foods, and alcohol can add unnecessary kilojoules and replace them with more nutrient-dense foods. See Weight Loss for further information.

Nutrition for Runners

Nutrition for Runner – Common Nutrition Issues


Sprinters need to consume sufficient carbohydrates to fuel their training needs; however, carbohydrate requirements do not reach the level of endurance-type athletes. Sprinters need to be mindful of maintaining low body fat levels. Nevertheless, they still, need to eat a good variety and quantity of food to meet nutritional requirements and develop muscle mass.

Diets need to be nutrient-dense. This is best achieved by including a wide variety of nutrient-dense carbohydrate sources such as bread, cereal, fruit, vegetables, and sweetened dairy products in the diet.

Moderate portions of lean protein sources such as lean meat, skin-free chicken, eggs, low-fat dairy foods, lentils, and tofu should also be on the menu. Energy-dense foods such as cakes, pastries, lollies, soft drinks, chocolate, alcohol, and takeaways should be used sparingly.

Appropriate snacks need to be included before and after training to maximize performance during training and promote recovery. Snack foods such as yogurt, fresh fruit, low-fat flavored milk, and sandwiches are nutritious fuel and good snacks. Nutrition for Runners


Training Nutrition – Preparation for Competition

Sprint events do not deplete glycogen stores; therefore, strict carbohydrate loading before a competition is unnecessary on the day of the competition.

Thus, glycogen stores topped up to their usual resting level, with a high-carbohydrate diet in place for training needs.

Restoring glycogen levels before the competition with 24-36 hours of rest or very light training.

Glycogen. Nutrition for Runners

Nutrition for Runners

Training Nutrition for Runners Competition Day Food and Fluid

Although sprinting events only last seconds or minutes, competition can be a drawn-out affair. A typical competition day involves several heats and finals with variable amounts of waiting around in between. Your nutritional goals are to keep hydrated, maintain blood glucose levels, and feel comfortable – avoiding hunger but not risking the discomfort of a full stomach.

It makes sense to start the day with a carbohydrate-based meal. The type of meal will depend on the timing of your event and your personal preferences. See Eating Before Exercise for further information.

An experiment in training if a vital competition is coming up so that you can be confident of your routine on race day. Take care to drink plenty of fluid when you are competing in hot weather.

English: Splash (fluid mechanics) Deutsch: Wasserspritzer Français: Splash (Physique) (Photo credit: Wikipedia)

Nutrition for Runners


So elite sprinters are required to travel interstate and overseas regularly to find quality competition opportunities. While this can be exciting, it can also be stressful. It is often hard to meet nutritional needs in unfamiliar surroundings, especially when time and finances are limited.

Unusual foods, different food hygiene standards, limited food availability, and interference with usual routines can see athletes either gaining weight or failing to meet their nutritional requirements.

Nutrition for Runners

Training Nutrition for Runners – the following tips may help:

  • Be clear about your nutritional goals and stay committed while traveling.
  • Do some investigation to find out what to expect at your destination.
  • Plan your accommodation with meals in mind. Organizing an apartment with cooking facilities gives you more control over your meals and can keep food costs down. If you choose not to cook, make sure your accommodation is located near shops and restaurants.
  • Take a supply of snacks with you, so you always have access to something suitable. Cereal bars, low-fat 2-minute noodles, sports drinks, breakfast cereal, and rice cakes are good options to pack.
  • Make good choices in restaurants. Beware of hidden fat in restaurant meals. Do not be afraid to ask the waiter about cooking methods and ingredients and request changes if necessary. Add carbohydrates to meals with plain bread, plain rice, fruit, or juice if necessary.


Nutrition for Runner’s Iron

Sprinters who adopt restricted eating habits to maintain low body fat levels can be at risk of inadequate iron status. If in doubt, have your iron levels checked by a sports physician.

 Besides, a sports dietitian will help athletes increase their intake of iron-rich foods that are well absorbed by the body.

 Plant-based iron foods such as green vegetables are poorly absorbed compared to animal-based iron foods such as meat.

Runners Supplements

Some runners try to replace sound nutritional practices with vitamin pills, protein powders, and liquid nutritional supplement formulas. However, popping a pill is not a quick fix to feeling flat and run down. Instead, it is necessary to address the issue of taking time to eat well and organizing an appropriate training program with adequate rest.

Addressing lifestyle habits and putting good healthy eating in place will be more useful than expensive pills. Some supplements can help in certain situations, but a sports physician and sports dietitian best assess this. The AIS has developed a Sports Supplement Policy to assist athletes and coaches in making educated dietary supplements and ergogenic aids.


Nutrition for Runners Case Study: A long day on the Track

nutrition for runner

By mid-morning, with the 100 m heats out of the way, Bernadette was ravenous. The pies, hot dogs, and chips at the sports ground kiosk did not appeal, so Bernadette chose some chocolate “for energy.” There was a delay in the start of the semis as the officials sorted out a timing problem.

Bernadette felt herself becoming hot, dehydrated, and hungry as she waited to race. She managed to make it through the semi but did not run well. There was not enough time between the semi and final to make it across to the other side of the track for some water.

Bernadette ran the final feeling tired from a dull headache and finished fourth. She also timed the baton to change poorly in the relay and finished the day with third place in the relay – small comfort for the hours of training she had completed over the last three months.

This year the story was quite different, although her training program was unchanged. The meet program was almost the same as the previous year. The difference was a careful plan for competition day, organized in collaboration with her coach.

Bernadette rose earlier than usual to allow herself time for a breakfast of cereal and fruit juice. She also packed a cooler of provisions for the day – foods and fluids that she had tested out in training over the previous month. After the 100 m heats, Bernadette had a sandwich, banana, and fruit juice. She also took a bottle of cool sports to drink to sip on leading up to the semis and final.

After coming down from the excitement of winning the 100 m final, Bernadette was feeling too excited to eat and drink. However, with an hour to go until the relay, she knew it was essential to have something. Bernadette was glad to have packed a ‘ready-to-go’ liquid meal supplement in her cooler. Refreshed and revitalized, she prepared for the last event. She helped her team win a silver medal in a closely contested relay.

Bernadette knows that her medals were not just the result of particular food or drinks.
Her careful organization did allow her to do justice to her talent and training.
Rather than see it wasted with careless race-day mistakes.




Categories: 05. Training
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