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Layered support

A one-page power nutrition handout for sprinters, jumpers, and throwers covering protein targets, carb needs, and meet-day fueling.

Printable Handouts

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Speed + power guide

Sprint + Field
Fueling

Sprinters and field athletes need enough total energy, visible carbs, and better recovery habits to stay explosive all week.

CarbsPre-liftSpeed dayRecovery

Use this power rule

Keep carbs on the plate, arrive fed enough to move fast, and recover before the next quality speed day.

Daily plate

1Daily plate

Power athletes still need carbs

Carbohydrate still supports speed sessions, jumps, throws, and heavy lifts. When carbs disappear, quality often drops before the athlete realizes the plate got too small.

Build meals around starch, protein, produce, and enough total volume.
Use fruit, bars, crackers, or toast before training instead of walking into explosive work on empty.

Recovery

2Recovery

Recover before the next speed day

Carbs plus protein after the session help refill, repair, and limit the next-day drop-off. Hard training blocks usually need more food structure, not tighter restriction.

Chocolate milk, a sandwich, or rice plus chicken all work.

Power-event reminders

Carbs belong on the plate every day.

Spread protein across the full day.

Leaner is not automatically better.

Next action

If a sprinter or thrower looks flat this week, check the plate, the pre-session snack, and the recovery step before changing the workout.

Explosive athletes need enough food to stay explosive all week, not just on meet day.

Explosive athletes need enough food to stay explosive all week, not just on meet day.