Speed defined by the Oxford English Dictionary as “the rate at which someone or something moves or operates or is able to move or operate.” In addition, from this definition one can ascertain that an athletic sprinter is a person who can run at full speed over a short distance. In order to run full speed over a short distance, nutrition is a factor in obtaining energy for pre sprint and post sprint recovery at any age. 

A number of research studies has been done on the effects of the nutrition and speed training of a sprinter. A majority of the research found agreed that nutrients such as protein, carbohydrates play a role in the sprinters energy; however, studies have contradicted the effects on caffeine and sprinting. All three nutrients will be examined. In addition all research found also indicated that foods and liquids should be digested no more than 30 minutes before training or a race.

Protein

Protein is essential to any diet, filled with a number of vitamins and minerals. According to the study, “Nutrition for the Sprinter” protein is needed in order for the muscles to recover, however the amount required is, “difficult to determine” (Tipton, Jeukendrup, & Hespel, 2007). It would not be detrimental to the runner to have a high protein diet (with proper health).  Protein promotes muscle re­growth and helps maintain muscle mass before and after training and races. 

Carbs

“Carbohydrates are the major energy source of muscle during physical activity and are critical for proper function of the brain and nervous systems.” Based on that one could conclude that high carbs are required, however per section 16.5.2 of Training and Nutritional Athletes of the Masters Sprint Athlete, the overall effectiveness of carbs in training are low and not critical. Per the same research a recommended daily diet of carbs for a sprint runner is about 50% – ­60% daily, this is need to maintain the energy levels pre and post sprint (Korhonen, Haverinen, & Degens, 2014). 

Caffeine

The research found on caffeine and speed are inconclusive. They are inconclusive as they contradict whether or not caffeine has any effect on speed training. A study done on the effects of Red Bull at the University of Regina and Laurentian shows that there was no difference between actors in the study ingesting Red Bull pre­run vs. them ingesting a placebo drink (Candow, Kleisinger, Grenier, & Dorsch, 2009). A second and similar study performed at the University of Texas­Dallas and University of Colorado, ­Colorado Springs had similar results when studying Red Bull and speed (Campbell, Richmond, & Dawes, 2016). 

However, the School of Sport and Exercises at the University of Birmingham in England advises that low doses of caffeine in tablet or capsule form provides the energy needed to complete the sprint (Tipton, Jeukendrup, & Hespel, 2007). They do not recommend drinking coffee as a form of caffeine as it could induce intestinal distress, therefore one could conclude that Red Bull would also have a similar effect as coffee. As a result, due to the contradictory studies, use caffeine on low doses at one’s own risk before a sprint or before speed training. 

Conclusion

To conclude through these studies; protein and carbs are essential to a diet before and after speed training and running. However, the results of caffeine intake are not conclusive and should be taken in low doses and at own risk prior to speed training and running. In addition, all nutrients should be ingested no more than 30 minutes prior to training or a race. 

DUE TO EXPERIMENTING – COMING SOON: HEALTH BENEFITS OF HORSERADISH and COFFEE VS MATCHA