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The Best Foods to Eat for Speed Training

Speed training in athletics focuses on refining the ability to move quickly, powerfully, and with endurance. What athletes eat during training and before performance can be the "X factor" to achieve the next level of athletic performance. Eating the right foods gives you needed and sustained energy with the advantage of both feeling and performing better, giving athletes the advantage of both feeling better and performing better.

  1. Complex Carbohydrates

    • The Iowa Sate University Extension emphasizes that consuming complex carbohydrate on a regular basis is essential for athletes to maintain energy. Choosing carbohydrate sources that are not complex will still give an athlete energy, but the energy will not be sustained throughout a tough endurance event. Speed training athletes should choose energy from complex carbohydrates such as rolled oats, lentil soup, fresh figs, rice bran, whole wheat pasta and sweet potatoes. Actively training athletes should avoid simple carbohydrates from sugary snacks, juice, and soda while preparing for events.

    Protein Sources

    • The National Strength and Conditioning Association (NSCA) has published its conclusion that even short bursts of intense exercise can degrade protein in the body, especially if the athlete has not eaten enough carbohydrate. If the protein is used, muscle could begin to break down and overall strength may be decreased. The NSCA suggests that moderately active athletes consume slightly more protein than the rest of the population, around 1.5 g/kg of body weight, to prevent excessive muscle breakdown. In practical terms, that means that 3 grams of protein should be consumed for every 5 lbs of body weight. Animal proteins such as eggs, cheese, milk, meat, and fish are the most complete sources of protein, while vegetarian sources of protein for athletes are soy, beans, legumes, nuts and whole grains.

    Moderate-fat Foods

    • The American Dietetic Association suggests about 0.5 g of fat per pound of body weight per day for speed athletes like track runners, while Iowa State University makes it clear that consuming a fat-free diet is dangerously unhealthy for athletes Nut not all fats are created equal. Healthy oils like canola oil, olive oil and nuts should be consumed in place of fats from animal products which have been linked to serious health problems.

    Mineral Containing Foods

    • Speed athletes undertaking endurance sports are at an especially high risk of losing certain minerals from the body during intensive training, especially potassium, calcium and iron. The potassium in oranges, bananas and potatoes helps maintain healthy contractions, and calcium helps to prevent against osteoporosis despite strenuous exercise. Iron rich foods are especially important for female athletes who are at greater risk of having lower stores. Iron's role in carrying oxygen throughout the body is especially important for female speed athletes, who are at a greater risk of having lower iron stores.

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