Aspire guide
Specific Populations
Specific Populations manual
Hypertrophy for the Block Start: Protein Timing
Strategic protein dosing to maximize fast-twitch muscle hypertrophy and power output required for an explosive block start in the 100m.
Why this matters
An explosive block start in the 100m or 100m hurdles is a display of absolute, neurological power.
Read time
3 min
Audience
Athlete + Coach
Use it for
Specific Populations
Start here
Talk to your coach or dietitian about your protein plan!
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Talk to your coach or dietitian about your protein plan!
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Printable handout preview
One-page sheet
Hypertrophy for the Block Start: Protein Timing
Read time
3 min
Audience
Athlete + Coach
Start with the printable
Talk to your coach or dietitian about your protein plan!
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Strategic protein dosing to maximize fast-twitch muscle hypertrophy and power output required for an explosive block start in the 100m.
PROTEIN POWER-UP
25-40 Grams Protein
- Each protein 'pulse' needs enough fuel to build muscle.
- Aim for 25-40 grams of high-quality protein per meal.
WHAT IS MUSCLE BUILDING?
Your body builds new muscle tissue through something called Muscle Protein Synthesis…
- A special amino acid, leucine, 'turns on' MPS.
- You need 2.5-3.0 grams of leucine to kickstart muscle growth.
YOUR 4-PULSE PROTEIN STRATEGY
Pulse 1 (Breakfast): 30-40g protein. Start your day strong!
- Pulse 2 (Lunch): 30-40g protein. Keep building muscle.
- Pulse 3 (Post-Workout): 30-40g protein. CRITICAL after lifting!
Overview
What this resource is helping solve
Strategic protein dosing to maximize fast-twitch muscle hypertrophy and power output required for an explosive block start in the 100m.
Strategic protein dosing to maximize fast-twitch muscle hypertrophy and power output required for an explosive block start in the 100m.
- sprint block start
- muscle hypertrophy
- fast-twitch fibers
The Hypertrophy Pulsing Timeline
Pulse 1 (08:00)
The Breakfast Trigger
30-40g Protein. (Example: 4 whole eggs + Greek yogurt). Opens the MPS window for ~3 hours.
Pulse 2 (12:00)
The Lunch Trigger
30-40g Protein. (Example: Chicken breast sandwich). Re-triggers MPS as the morning window closes.
Pulse 3 (15:30)
The Post-Lift Trigger
30-40g Protein. (Example: Whey protein isolate shake). Critical structural repair window immediately following heavy weight room sessions…
Pulse 4 (19:30)
The Dinner Trigger
30-40g Protein. (Example: Salmon or lean steak). Final structural supply before overnight fasting.
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Talk to your coach or dietitian about your protein plan!
Source topics
sprint block start • muscle hypertrophy • fast-twitch fibers • protein timing • track weight room