Characteristics of the Sport

Overview

At Olympic-level competition, sprint  events include the 100 m, 200 m, 400 m, 4 x 100 m relay and 4 x 400 m  relay.  The 100 m, and 400 m hurdles can  also be considered as sprint events.   Sprint and hurdle events rely primarily on the development of power  through anaerobic energy.

 

Training

Elite sprinters train all year round  with the base or off-season involving around eleven sessions per week.  Off-season training usually involves a  considerable commitment to weight training, with about one-third of the total  training load being carried out in the gym.   In addition, off-season training focuses on refining technique with a  combination of sessions on the track and drill work to improve aspects such as  leg speed or knee lift..  As the  competitive season approaches, extra emphasis is placed on high quality track  sessions characterized by low to moderate volumes with plenty of recovery  between efforts.

 

Competition

Major competitions for elite sprinters  are the Olympic Games, World Championships and Grand Prix Circuit.  Most Australian sprinters spend the winter  months overseas returning to Australia  to compete in key selection events during the Australian summer.  At junior and recreational levels,  competitions are usually held on a weekly basis during the summer months.

 

Physical Characteristics

Power-to-weight ratio is important for sprinters,  therefore maximising strength while maintaining low body fat levels is  desirable. Developmental athletes may have periods in which gains in muscle  mass are desired to further promote continued strength development but this is  less of a priority for mature athletes.

Common Nutrition Issues

Training Nutrition

Sprinters need to consume sufficient carbohydrate to  fuel 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 but still need to eat a  sufficient variety and quantity of food to meet nutritional requirements and promote  recovery between sessions.  Diets need to  be nutrient-dense.  This is best achieved  by including a wide variety of nutrient-dense carbohydrate sources such as  bread, pasta, rice, cereal, fruit, starchy vegetables and sweetened dairy  products in the diet; the amount reflecting daily training loads with more on  heavy loading days and less on low volume or training free days.  Moderate portions of lean sources of protein  such as lean meat, skin-free chicken, eggs, low-fat dairy foods, lentils and  tofu should also be on the menu in small amounts throughout the day.  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 maximise performance during training and  to promote recovery.  Snack foods such as  yoghurt, fresh fruit, low-fat flavoured milk and sandwiches are all nutritious  fuel foods and make good snacks.

 

Low Body-Fat Levels

Sprinters require low body fat levels whilst being  strong and muscular.  Low body-fat levels  usually occur naturally for male athletes, thanks to the cumulative effect of  training on the right genetic stock.   However, some male sprinters may need to reduce total body mass leading  into the competition phase to further enhance their power-to-weight ratio.  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 the diet.  In particular,  excess fat, sugary foods/ drinks and alcohol should be targeted for reduction  in the meal plan to assist with weight loss without compromising the  nutritional value of the athlete’s diet.

 

Preparation for Competition

Sprint events do not deplete glycogen stores & therefore  carbohydrate loading before a competition is not necessary. Rather, the elite athlete  should continue to follow a meal plan similar to that used in training but  perhaps with a slightly lower total energy intake, recognising that energy  needs are not as high as training loads taper off in the days prior to  competition. For junior athletes competing in multiple events throughout the  day, energy needs can be high, creating a challenging balance between providing  adequate fuel and fluid while maintaining intestinal comfort. The support of a  dietitian in preparing a competition nutrition plan can be particularly  valuable in getting the fuel supply just right.

 

Competition Day Food and Fluid

On the day of competition, the priority  remains with intestinal comfort - 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. 

The following foods are suitable to eat 3-4 hours before exercise:

• crumpets with jam or honey + flavoured milk
• baked potato + cottage cheese filling + glass of milk
• baked beans on toast
• breakfast cereal with milk
• bread roll with cheese/meat filling + banana
• fruit salad with fruit-flavoured yoghurt
• pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)

The following foods are suitable to eat 1-2 hours before exercise:

• liquid meal supplement
• milk shake or fruit smoothie
• sports bars (check labels for carbohydrate and protein content)
• breakfast cereal with milk
• cereal bars
• fruit-flavoured yoghurt
• fruit

The following foods are suitable to eat if there is less than 1 hour between events:

• sports drink
• carbohydrate gel
• cordial
• sports bars
• jelly lollies

Suitable choices may not be available at  the competition venue. As such, athletes should be encouraged to bring along  their own supplies of food & fluid for the day ahead. Experiment in  training if an important 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.

 

Travelling

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 standards of food hygiene, limited food availability and interference with usual routines can see athletes either gaining weight or failing to meet their nutritional requirements.  The following tips may help:

• Be clear about your nutritional goals and stay committed while travelling.
• Do some investigation to find out what to expect at your destination.
• Plan your accommodation with meals in mind.  Organising 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 conveniently 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, powdered liquid meal supplements, breakfast cereal and rice cakes are  good options to pack.
• Make good choices in restaurants.  Beware of hidden fat in restaurant meals.  Don't be afraid to ask the waiter about cooking methods and ingredients and request changes if necessary.  Add carbohydrate to meals with plain bread, plain rice, fruit or juice if necessary.

 

Iron

Sprinters who adopt restricted eating habits to  maintain low body fat levels can be at risk of a poor iron status.  If in doubt, have your iron levels checked by  a sports physician.  In addition, a  sports dietitian will be able to help athletes to increase their intake of  iron-rich foods that are well absorbed by the body. While plant-based iron  foods such as bread, breakfast cereals and green vegetables are poorly absorbed  compared to animal-based iron foods such as meat, including vitamin C rich food  like fresh fruit at each meal & snack can enhance iron uptake.

 

Supplements

Given that the difference between winning and losing  in a sprint can be less than a tenth of a second it’s understandable that  athletes are on the look out for anything that might give them a competitive  edge. Many athletes are drawn to the hype surrounding sports supplements and  while there may be some benefit in the use of certain supplements in specific situations,  it’s a case of buyer beware. The supplement industry isn’t as tightly regulated  as the food industry with some products being found to contain banned  substances despite no mention of this on the label. Athletes are encouraged to  seek the expert advice of a sports dietitian if they are considering the use of  any supplement.

Case Study

Despite being the most promising sprinter in the region at last year's interschool athletics carnival, Bernadette could only manage one bronze medal. Her program had been busy - heats of the 100 m at 9:15 am, semi-final at 12:30 pm, final at 3:00 pm and the 4 x 100 m relay at 4:15 pm.  On the morning of the meet, Bernadette managed to grab only a couple of mouthfuls of toast as she rushed out the door.  She consoled herself that she was too nervous to eat anyway.

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 didn't 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 didn't run well.  There wasn't 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 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 and the meet program was almost the same as the previous year.  The difference was a careful plan for competition day, organised 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 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 important to have something.  Bernadette was glad she had packed a 'ready-to-go' liquid meal supplement in her cooler.  Refreshed and revitalised, she prepared for the last event and helped her team win a silver medal in a closely contested relay.

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

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Written by Michelle Minehan and the Department of Sports Nutrition, AIS © Australian Sports Commission 2008

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