Aspire guide
Printable Handouts
Printable Handouts manual
Sprint & Field Events Nutrition — Print Handout
A one-page power nutrition handout for sprinters, jumpers, and throwers covering protein targets, carb needs, and meet-day fueling.
Why this matters
🖨️ This is a print-ready visual handout.
Read time
3 min
Audience
Athlete
Use it for
Printable Handouts
Start here
Explosive athletes need enough food to stay explosive all week, not just on meet day.
Coach prompt
When a sprinter or thrower looks flat, check total daily intake before you change the workout.
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Printable handout preview
One-page sheet
Sprint & Field Events Nutrition — Print Handout
Read time
3 min
Audience
Athlete
Start with the printable
Explosive athletes need enough food to stay explosive all week, not just on meet day.
Best next move
Use it this week
When a sprinter or thrower looks flat, check total daily intake before you change the workout.
Quick reference map
Use the guide like a structured handout
Protocol
Start here
Jump to this section and use it like a coaching quick reference.
Overview
Do This Now
Jump to this section and use it like a coaching quick reference.
Timeline
Timing
Jump to this section and use it like a coaching quick reference.
Callout
Common Mistakes
Jump to this section and use it like a coaching quick reference.
In the library
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
Start here
A one-page power nutrition handout for sprinters, jumpers, and throwers covering protein targets, carb needs, and meet-day fueling.
Daily base
Power athletes still need carbs
- Carbohydrate supports speed sessions, jumps, throws, and heavy lifting alike.
- Skipping carbs often looks like dead legs, poor pop, or low-quality reps.
Before training
Arrive fueled enough to hit quality work
- Use fruit, bars, crackers, or toast 30-90 minutes before training.
- Pre-lift and pre-track fueling matter just as much as post-workout shakes.
After training
Recover so the next session still has speed
- Carbs plus protein help refill, repair, and reduce the next-day drop-off.
- Chocolate milk, a sandwich, or rice plus chicken all work.
Do This Now
- 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 (adults 18+; discuss with physician)
Timing
**3 hrs before
** Eggs + toast + fruit
**1 hr before
** Banana or fig bar
**Between events at a meet
** PB crackers + water
**After
** 25–30g protein within 1 hr
Watch for
Common Mistakes
— Luke Rodriguez, MS, RDN
— Luke Rodriguez, MS, RDN
- Eating like a distance runner — sprinters need MORE protein
- Thinking creatine is a steroid (it's the most studied supplement)
- Skipping carbs because "sprinters don't need endurance fuel" (wrong)
Quick reference
Key targets to keep in view
Use these as planning anchors when you turn the manual into weekly actions.
3 meals
minimum daily base
Treat this as a decision anchor, not a trivia stat.
Snack support
before and after training
Treat this as a decision anchor, not a trivia stat.
Protein spread
across the full day
Treat this as a decision anchor, not a trivia stat.
Coach takeaways
Best fit
These are the cues worth repeating before the week gets busy.
Daily anchors
Breakfast, lunch, dinner.
Pre-practice and recovery snack.
Best plate
Carbs on the plate every day.
Protein spread across meals.
Watch for
Flat warm-ups.
Low pop, low mood, or stalled lifts.
Coaching emphasis
What to reinforce with athletes this week
Explosive athletes need enough food to stay explosive all week, not just on meet day.
- Carbohydrate supports speed sessions, jumps, throws, and heavy lifting alike.
- Use fruit, bars, crackers, or toast 30-90 minutes before training.
- Carbs plus protein help refill, repair, and reduce the next-day drop-off.
- Explosive athletes need enough food to stay explosive all week, not just on meet day.
Takeaway
Coach bottom line
Explosive athletes need enough food to stay explosive all week, not just on meet day.
- When a sprinter or thrower looks flat, check total daily intake before you change the workout.
Coach cues
Field reference
Use these short cues when you need to turn the manual into a quick conversation or decision.
Primary focus
Printable Handouts
A one-page power nutrition handout for sprinters, jumpers, and throwers covering protein targets,…
This week's cue
When a sprinter or thrower looks flat, check total daily intake before you change the workout.
Use this sentence in the next team conversation.
Key themes
handout • printable • pdf • sprint nutrition
These are the anchors to reinforce, not the entire lecture.
Best follow-up
Open the handout with your team
Use the printable handout to keep the message simple.
What to do next
Use it this week
When a sprinter or thrower looks flat, check total daily intake before you change the workout.
Source topics
handout • printable • pdf • sprint nutrition • field events • power athlete fueling