Nutrition

For a sprinter, the goal is simple:

Fuel → Train hard → Recover → Get faster.

You need:

  • ⚡ Carbs = sprint fuel

  • 💪 Protein = repair and growth

  • 🥑 Healthy fats = hormones and overall health

  • 💧 Water = performance



🏃 Sprint Nutrition Plan (No Fancy Diet)

🌅 Breakfast

Pick what exists:

Good options:

  • Eggs + toast

  • Cereal + milk

  • Oats + milk

  • Fruit + yoghurt

  • Peanut butter toast

  • Smoothie

Goal:
Get some carbs + protein.

Example:

Cereal + milk + banana

Simple but actually useful.



🍎 Before Training (1–2 hours before)

You want energy, not a heavy stomach.

Options:

  • Banana

  • Toast

  • Fruit

  • Muesli bar

  • Yoghurt

  • Sandwich

Avoid:

  • Huge greasy meals right before sprinting

Trying to run after eating a massive meal is basically asking your stomach to race too 💀



🍽 After Training

This is important.

Within a couple hours:

Protein:

  • Eggs

  • Meat

  • Fish

  • Chicken

  • Milk

  • Yoghurt

  • Beans

  • Lentils


Carbs:

  • Rice

  • Pasta

  • Bread

  • Potatoes

  • Fruit

Example:

Chicken + rice + vegetables

or

Tuna sandwich + fruit



🥩 Protein Target

Since you're training for speed and still growing:

Aim roughly around:

1.4–1.8 grams of protein per kg of body weight per day

You don't need to obsessively count it.

Just make sure every main meal has a protein source.

Examples:

Breakfast:
✅ eggs/milk

Lunch:
✅ meat/tuna/chicken

Dinner:
✅ meat/fish/beans

Snack:
✅ yoghurt/milk/nuts



💧 Hydration

Simple:

  • Drink water throughout the day.

  • More on training days.

  • Check your pee colour (pale yellow is usually a good sign).



🏫 School Day Example

Morning

Cereal + milk + fruit

Lunch

Sandwich/wrap with meat/egg/tuna + fruit

After school

Banana + yoghurt

Dinner

Whatever the family meal is:

  • Eat the protein part

  • Eat enough carbs

  • Add vegetables if available



🚫 Things NOT to do

Because you want speed:

❌ Don't purposely eat too little
❌ Don't skip meals to "get lean"
❌ Don't copy extreme fitness diets online
❌ Don't think more protein = instantly faster

A growing athlete needs fuel.



Your "locked in" athlete habits

These are free:

✅ Sleep 8–9 hours when possible
✅ Eat breakfast
✅ Drink water
✅ Get protein at every meal
✅ Eat carbs before hard sprint sessions
✅ Don't train hard while starving



The good news is: your training plan is already the hard part. Nutrition is just making sure your body actually has the materials to adapt.

Also, because you're still a teenager and sprint training is intense, getting enough food overall matters more than having a perfect "athlete diet." A perfectly planned diet with not enough calories is like putting premium fuel in a car with an empty tank.