Sprint Fuel.
Macro periodization for sprint & strength athletes — lose, hold, or build. Estimate your burn, check your week, and get meal timing that lands the carbs around and between sessions.
Your TDEE drops as your weight does — what works now won't in a month. Re-enter your numbers up top every ~4 weeks or every 8–10 lb of change, and any time the check below stalls.
Evidence-informed starting points, tuned to your sport, sex and age — general guidance, not medical advice. Check with your doctor before adding anything, especially if pregnant, nursing, or on medication.
Protein is the anchor
Hit it every day regardless of goal — spread across your meals at ~0.4 g/kg per feed, one inside ~2 h of lifting. In a deficit it defends muscle; in a surplus it builds it.
Carbs follow the work
The plan front-loads carbs into the meals nearest your sessions, and pushes the most into the between-session window on double days — that refuel keeps the second session sharp. Light and rest days run leaner.
The 95% guardrail
Track peak power, opening bar speed, and standing/flying times. If they sit below 95% of baseline for ~7 days while cutting, ease the rate one tier or hold at maintenance for a week. Performance is the readout; the scale is secondary.
Rest days & breaks
The schedule shows your true days off. Zero rest days means fatigue compounds fast — run 5–7 days at maintenance every 4–5 weeks. For any race or peak, switch to Maintain.
Floors that protect the engine: fat ≥ 0.8 g/kg, carbs ≥ ~2 g/kg on the lightest day, creatine throughout. A PCC coaching tool — pair with your coach, not a substitute for medical advice.