Power Nutrition for Explosive Athletes

Top 3 Wins in 7 Days

Win 1

Arrive at practice fueled.

Win 2

Recover faster after hard sessions.

Win 3

Cut race-day stomach issues.

THE PROTOCOL

Before

3 hrs: eggs + toast + fruit | 1 hr: banana or fig bar

During

Between events at a meet: PB crackers + water

After

25–30g protein within 1 hr (chicken + rice, or protein shake)

Hit 1.4–1.7 g protein/kg daily for muscle power and repair

Carbs still matter: 5–7 g/kg for sprinters, 3–5 g/kg for throwers

Creatine monohydrate (3–5g/day) is effective for explosive events (Kreider et al., 2017). Note: studied primarily in adults 18+; discuss with a physician before use in adolescents.

Timing
Guide

BEFORE

3 hrs: eggs + toast + fruit | 1 hr: banana or fig bar

DURING

Between events at a meet: PB crackers + water

AFTER

25–30g protein within 1 hr (chicken + rice, or protein shake)

Audience Focus

Use this as your weekly execution checklist before key training and races.

Mistakes

✗

Eating like a distance runner — sprinters need MORE protein

✗

Thinking creatine is a steroid (it's not — it's one of the most studied supplements)

✗

Skipping carbs because "sprinters don't need endurance fuel" (wrong)

Coach Luke's Tip

"Sprinters, jumpers, and throwers: you are power athletes. Your plate should be protein-forward but don't fear carbs — they fuel your nervous system."

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The Full Guide

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