Aspire guide
Specific Populations
Specific Populations manual
The 100m Pre-Race Protocol: Meal Timing for the Phosphagen System
An evidence-based timeline for fueling the phosphagen energy system prior to maximal short sprint efforts without causing GI distress.
Why this matters
The 100m dash relies almost entirely on the phosphagen (ATP-PCr) and fast-glycolytic energy systems.
Read time
3 min
Audience
Athlete + Coach
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Specific Populations
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Plan your race day meals now!
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Plan your race day meals now!
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The 100m Pre-Race Protocol: Meal Timing for the Phosphagen System
Read time
3 min
Audience
Athlete + Coach
Start with the printable
Plan your race day meals now!
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Use the guide like a structured handout
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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
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An evidence-based timeline for fueling the phosphagen energy system prior to maximal short sprint efforts without causing GI distress.
MAIN FUEL LOAD
1-2 grams of Carbs per kg
- Eat this meal 4 hours before your race.
- This meal powers your brain and muscles.
YOUR RACE DAY TIMELINE
4 Hours Before: Primary Load - 1-2g Carbs per kg (e.g., turkey on white bread, low-fiber…
- 60 Mins Before: Quick Primer - 30-45g simple carbs (e.g., sports gummies, isotonic sports drink).
- 10 Mins Before: Empty Stomach - Your body is ready to explode!
AVOID THE NERVOUS STOMACH TRAP!
Pre-race nerves shut down digestion.
- DO NOT eat raw veggies, nuts, high-fat bars, or lots of dairy on race day.
- These foods will cause painful cramps and slow you down!
Overview
What this resource is helping solve
An evidence-based timeline for fueling the phosphagen energy system prior to maximal short sprint efforts without causing GI distress.
An evidence-based timeline for fueling the phosphagen energy system prior to maximal short sprint efforts without causing GI distress.
- 100m nutrition
- pre-race meal
- phosphagen system
The Phosphagen Fueling Timeline
T-Minus 4 Hours (The Primary Load)
The Gastric Clearance
Consume 1-2g of Carbohydrates per kg. Keep fat and fiber near zero. (Example: Turkey on white bread, or low-fiber oatmeal with honey).
T-Minus 60 Mins (The Primer)
The Neuromuscular Spike
Consume 30-45g of simple, high-glycemic carbs right before dynamic warmups. (Example: Exact-dose sports gummies or an isotonic sports…
T-Minus 10 Mins (The Firing Line)
Complete Gastric Emptying
The stomach should be entirely empty, with maximum blood flow diverted to the central nervous system and fast-twitch muscle fibers.
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What to do next
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Plan your race day meals now!
Source topics
100m nutrition • pre-race meal • phosphagen system • sprint start • track meet fueling