Fuel your sprint. Build your strength. Recover like a pro.
Whether you’re in base training or lining up for a final, knowing what to eat—and when—can help you train harder, recover faster, and perform better.
Why Macronutrients Matter for Sprinters
When you’re chasing PBs, every detail counts. And nothing impacts performance more consistently than how you fuel your body. Carbohydrates, protein, and fat—the three macronutrients—each have a specific role to play in a sprinter’s toolbox.
Carbohydrates: The Sprinter’s Super Fuel
What they do:
Carbs are your body’s preferred energy source—especially for short, explosive efforts like sprints, jumps, and gym work.
Good sources:
- White rice, oats, pasta, sourdough, potatoes, fruit, milk, muesli bars
When to focus:
- High in base, taper, and comp weeks
- Top up before AND after intense sessions
Protein: For Muscle Repair and Growth
What it does:
Protein repairs muscle tissue, builds strength, and supports power output. Sprinters need consistent protein to adapt to speed, plyo, and gym training.
Good sources:
- Chicken, lean beef, fish, eggs, dairy, tofu, protein yogurt, whey shakes
When to focus:
- Even spread across the day (every 3–4 hours)
- Crucial post-workout and in the base and gym-heavy blocks
Fat: Energy, Hormones & Recovery
What it does:
Dietary fat supports hormones, brain health, and recovery—especially when training volume is high.
Good sources:
- Avocado, olive oil, nuts, seeds, fatty fish, eggs
When to focus:
- Useful in base/build phases when energy needs are higher
- Limit just before high-intensity sessions or races to avoid digestive slowdown
Macronutrients Across the Phases: 📅
| Phase | Carbs | Protein | Fat |
| Base Phase | High (fuel gym & tempo sessions) | High (build strength & repair) | Moderate (energy & hormone support) |
| Peak Phase | Moderate–high (for sprint days) | High (support adaptation) | Moderate |
| Taper Week | High (restore glycogen stores) | Moderate–high (maintain lean mass) | Lower (lighter meals = easier races) |
| Competition Day | High (easy-to-digest carbs) | Moderate (especially post-race) | Low (avoid sluggishness) |
FAST Squad Fuel Example:
“In winter I focus on bigger dinners—chicken, rice, roast veg—and more snacks because the gym + hills wreck me. Closer to comps I switch to lighter meals, and more toast or oats before training.”
— Calan, 100m/200m sprinter
FAST Tips for Macro Balance:
- Pair carbs + protein after every hard session
- Don’t fear carbs—sprint training demands fuel
- Save fats for rest days, dinners, or longer gaps between sessions
- On comp day, keep food simple and familiar
Summary: Sprint Nutrition in a Nutshell
| Macronutrient | Key Role | Top Tip |
| Carbs | Energy + explosiveness | Prioritise before sessions and comp days |
| Protein | Muscle repair + power | Space evenly across meals and snacks |
| Fat | Recovery + hormone support | Include in main meals, not pre-race snacks |
Coming Soon: 📸
Inside the FAST Kitchen – Chloe, Caleb and Matilda break down a full day of meals in-season vs. off-season.
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