What kind of diets are sprinters on?
- Thread starter rjx
- Start date
Sprinters, for the most part, follow a low fat, moderate-high protein diet that is higher in complex carbs than most. This is done in order to load the muscle bellies with glycogen for rapid and sustained energy levels. One main reason as to why they are so ripped is that they stay in their high target heart range longer than most people, which in turn, burns major amounts of calories and fat.
A few Tri-athletes that I have worked with recently have modified their diets to a 40-40-20 split with the carbs spread throughout the day evenly and they eat very clean protein sources.
If you are just going to do sprints for cardio, I really wouldn't follow a "runner's diet". Stay within your target heart range longer and remember that men must do cardio for longer than 20 minutes - as for the first 20 minutes, we burn the calories we ate throughout the day. After 20 minutes, we start to burn fat.
A few Tri-athletes that I have worked with recently have modified their diets to a 40-40-20 split with the carbs spread throughout the day evenly and they eat very clean protein sources.
If you are just going to do sprints for cardio, I really wouldn't follow a "runner's diet". Stay within your target heart range longer and remember that men must do cardio for longer than 20 minutes - as for the first 20 minutes, we burn the calories we ate throughout the day. After 20 minutes, we start to burn fat.
BiggerthanLavar
New member
Therm, how do they stay in their target heart rate if they are sprinting? it just doesn't make sense to me. These guys sprint for 100 meters at a time, max, which is usually under 12 seconds(13+
for me) for a decent sprinter. It looks to me like interval training. Now, a long distance runner might be in that zone for longer because a marathon is a 4 plus hour endeavor. Plus they train running at certain set speeds for long periods. I do think your right on with the diet. High protien/low fat/moderate with the low GI carbs. Therm, tell me if my logic is wrong, I'm just trying to understand yours.
for me) for a decent sprinter. It looks to me like interval training. Now, a long distance runner might be in that zone for longer because a marathon is a 4 plus hour endeavor. Plus they train running at certain set speeds for long periods. I do think your right on with the diet. High protien/low fat/moderate with the low GI carbs. Therm, tell me if my logic is wrong, I'm just trying to understand yours.The original post dealt with their diet and that is what I was referring to. Before I responded, I did look at the past diets of some tri-atheletes that I have worked with and their training. Most of them do a cross-training of sprints, distance, and intervals. Not everyone follows the same diet, but from what I have gathered over the years, the diet that I stated is what most of them have been doing. Be it right or wrong, everyone has stated that they carb-load, so they intake a lot of complex carbs and try to keep their fats healthy, but low. Protein is moderately high with very clean sources.
For the training aspect, staying in your target heart range, even while sprinting, can be possible as long as you keep you resting periods extremely short and make your workout aerobic in nature by coupling multiple exercises together in a sequence. It has more to do with the intensity rather than the duration. Remember, this information was gathered from different atheletes over the years, so it is not a "law" to follow, just a guideline.
If you know of something different, post it for rjx, so he gets the whole picture.
For the training aspect, staying in your target heart range, even while sprinting, can be possible as long as you keep you resting periods extremely short and make your workout aerobic in nature by coupling multiple exercises together in a sequence. It has more to do with the intensity rather than the duration. Remember, this information was gathered from different atheletes over the years, so it is not a "law" to follow, just a guideline.
If you know of something different, post it for rjx, so he gets the whole picture.
Last edited:
BiggerthanLavar
New member
Thanks for clarifying therm!
As a track coach I can confirm Therm's assessment of how they keep their HR in that target zone.
Everyone of my athletes knows how to keep track of their HR and pulse and each day a new person is in charge of keeping the group in this target zone by monitoring their HR and that of their teammates. As soon as their HR begins to dip it's time for the next interval or rep on the track.
I do this myself with several 'sprint' workouts, some of them look like this:
1~100m repeats, 10 pushups in between each repeat, this is your 'rest'
start with just ten 100s (believe me when you get to 5 10 will suddenly feel like a lot)
2~400m sprint, jog 100m; 300m sprint, jog 100m; 200m sprint, jog 100m; 100m sprint, jog 100m
etc...............
Everyone of my athletes knows how to keep track of their HR and pulse and each day a new person is in charge of keeping the group in this target zone by monitoring their HR and that of their teammates. As soon as their HR begins to dip it's time for the next interval or rep on the track.
I do this myself with several 'sprint' workouts, some of them look like this:
1~100m repeats, 10 pushups in between each repeat, this is your 'rest'
start with just ten 100s (believe me when you get to 5 10 will suddenly feel like a lot)
2~400m sprint, jog 100m; 300m sprint, jog 100m; 200m sprint, jog 100m; 100m sprint, jog 100m
etc...............
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