The free Nutrition Blueprint: the calorie, macro, and timing targets serious sprinters can actually use.
By clicking “Send me the Nutrition Blueprint” you agree to receive The Sprinter’s Nutrition Blueprint and SLS sprint-training emails — practical tips, research, updates and occasional offers. Unsubscribe any time. Privacy Policy
Built for 100m–400m athletes
The complete fuelling system for more power, faster recovery, and better session quality — built for 100m–400m athletes and all sprint disciplines including hurdles.
If you're lifting, sprinting, and trying to improve — but still feel underpowered on the track,
if most of your nutrition advice comes from "high protein" food ideas, gym content, and bodybuilding meals,
if your legs go flat before the session should feel hard,
if you want numbers you can actually apply instead of advice you have to interpret,
this is for you.
The 4-step Pre-Training Nutrition Protocol — what to eat 2–3 hours before, 30–60 minutes before, during longer sessions, and after training.
What under-fuelling actually costs you — power across reps, bone health and recovery between sessions.
The Fuel–Speed Connection — why sprint nutrition is about available energy, not just "eating clean".
Bodyweight-based calorie targets for rest, training, and competition days — plus 5–7g/kg carbs and 1.8–2.2g/kg protein.
The 7-Day Nutrition Tracker to connect your meals, energy, legs, and session quality.
The Sprinter's Nutrition Blueprint is built around the demands of sprint training — high-output reps, glycogen use, muscle repair, hydration, and recovery between sessions. It gives you practical targets and timing rules without turning nutrition into a full-time job.
Peer-reviewed research on carbohydrate availability, glycogen, and high-intensity performance.
Protein requirements and muscle repair in trained power athletes.
Pre-, during-, and post-session fuelling, and how timing affects session quality and recovery.
Sprint training, glycogen demand, and what maximal-output athletes actually need to fuel.
By clicking “Get The Free Blueprint” you agree to receive The Sprinter’s Nutrition Blueprint and SLS sprint-training emails — practical tips, research, updates and occasional offers. Unsubscribe any time. Privacy Policy