I am a 47yo masters 100m sprinter, I do 2 sprint sessions, 2 weight sessions and 2 tempo (ie 2 x 10 x 100m) sessions a week. i was wondering do I need to add carbs before, during and after workouts. Most of the information I can find is about endurance athletes. Any information would be much appreciated.
I'd help if i could... what times are good for a 47yr old? (asks someone fast approaching the same!)
I think general consensus would be that carbs very shortly after the workout would be ideal. The idea is to spike the blood sugar a bit and get going on muscle repair and glycogen replenishment ASAP.
Depending on the length of your workout, you might want to have a very small something before or during.
i think the best answer would be to experiment when you train! what's the worst that could happen? i'm all for getting over the fear of starchy tubers, but in this case, there's no harm in trying it both ways for a while. my guess is that you'd quickly find that you perform/feel better with carbs, but hey, who knows until you give it a whirl?
I think the reason you've not had a lot of replies is that most amateur runners do middle distance or longer. I would also be interested to read people's thoughts on this too, as I would prefer to achieve fast runs and a bigger physique than a typical endurance runner.
My understanding of the difference between sprinting and endurance running is that a sprinter only really uses the energy stored in the muscles and doesn't get to the fat-burning stage. I've done some fasted training because it is supposed to help with endurance over longer runs, but I've no idea if that would help or hinder sprint training. Obviously an energy surplus is needed to build muscle but other than that I'm clueless.
Another thing I will add is that at the age of 30, I can't even run for 100m yet, never mind sprint! So... well done!
Last edited by CaveWeirdo; 05-09-2012 at 02:17 PM.
I took a bit from lean gains. I like to sprint half an hour after taking some aminos or whey protein after an 18 hour fast. I follow the sprints with good meals that include starch. I am not stuck to this rule as life sometimes requires me to sprint in the afternoon aft a couple of meals. I tend to try to always throw a sweet potatoe in with dinner on these days.
I am 41 and between sprinting and heavy lifting and bodyweight exercises I can easily overtax my CNS regardless of how I eat. The only way around that is cutting frequency of intense workouts for myself.
Integrity is what we do when nobody's watching.
When you sprinting your burning sugar as opposed to burning fat. Additional carbs really aren't needed beyond fruit and veggies. I agree you should worry too much about tubers or a banana here and there. I eat sweet potatoes regularly.