Aspire guide
Specific Populations
Specific Populations manual
Off-Season vs In-Season: Adapting Macros for the Sprinter
Periodizing a sprinter's diet to match absolute strength phases in the winter versus the tapering/peaking phases of the championship season.
Why this matters
A sprinter's training in November looks drastically different from their training in May.
Read time
3 min
Audience
Coach + Athlete
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Specific Populations
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Off-Season vs In-Season: Adapting Macros for the Sprinter
Read time
3 min
Audience
Coach + Athlete
Start with the printable
Talk to your coach or dietitian about your personal plan!
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Use the guide like a structured handout
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Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
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Periodizing a sprinter's diet to match absolute strength phases in the winter versus the tapering/peaking phases of the championship season.
PROTEIN POWER
1.6-2.2 g/kg
- Fuel your muscles for growth and speed.
- Keep protein high all year long.
WHY YOUR FOOD CHANGES
Your body needs different fuel for different training.
- Eat right to build muscle in winter.
- Eat right to stay light and fast in spring.
YOUR YEARLY FOOD PLAN
Off-Season (Winter): Build muscle!
- Eat more calories overall.
- High protein, moderate-to-high carbs for tough workouts.
Overview
What this resource is helping solve
Periodizing a sprinter's diet to match absolute strength phases in the winter versus the tapering/peaking phases of the championship season.
Periodizing a sprinter's diet to match absolute strength phases in the winter versus the tapering/peaking phases of the championship season.
- sprint macro periodization
- track off-season nutrition
- sprint peaking
The Power Periodization Timeline
Phase 1 (The Off-Season)
High Volume, Moderate Intensity
The Goal: Hypertrophy. The Macros: Absolute caloric surplus. High protein (1.8-2.2g/kg). Moderate-to-high carbohydrates to sustain brutal…
Phase 2 (The Pre-Season)
Dropping Volume, Spiking Intensity
The Goal: Power Conversion. The Macros: Strict caloric maintenance. Protein remains high. Carbohydrates are intensely partitioned only…
Phase 3 (The Championship)
Lowest Volume, Absolute Maximum Intensity
The Goal: Systemic Taper & Peaking. The Trap: Eating like it's the winter phase while running 60% less volume guarantees fat gain. The…
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What to do next
Use it this week
Talk to your coach or dietitian about your personal plan!
Source topics
sprint macro periodization • track off-season nutrition • sprint peaking • sprint weight cutting • macro shifting