Nutrition

Meal Plan for a Runner – Short Distance / Sprinter


Short distance running are the sprinting events 400m and below. At these short distances muscular power and anaerobic metabolism come into play and there is no endurance element. Training as a short distance runner will involve weight training 3-4 times per week as well interval training along with sprint training. Leg strength is vital, as a good start off the blocks can make all the difference.Sprinters usually carry a higher than average lean muscle mass, and power to weight ratio is very important. Following a meal plan like the one below will be ideal for a typical day’s training, and carbohydrate loading pre-event is also advised in order to maximise the muscle and liver carbohydrate stores. Supplementation with the sports supplement creatine monohydrate may also be worth considering.

Here’s a sample meal plan for a short distance runner to follow for a typical training day:

Breakfast

Porridge: 75g oats + tbsp ground linseeds + 250ml skimmed milk + tsp sugar
2 slices granary bread, toasted + olive oil based spread + natural crunchy peanut butter
1-2 boiled / scrambled eggs
250ml fresh fruit juice
Tea/coffee

Mid-morning

50g (dry weight) brown basmati rice + tbsp sweetcorn/peas + 100g tuna
Small handful mixed nuts & seeds
Item fruit
Mug green tea

Lunch

Sandwich made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet
100g mixed nuts, seeds & dried fruit
Mixed salad
Low fat, low sugar yoghurt
Drink

Mid-afternoon

2 squares easy flapjacks
Large handful mixed nuts
Large banana
Mug green tea

30 minutes pre-training

2-3 oatcakes
20g whey protein
100g mixed nuts, seeds & dried fruit
Water

Running / gym training

Sip plenty of water or isotonic drink where possible

Immediately post training