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.
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3 min
Audience
Athlete + Coach
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Specific Populations
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An evidence-based timeline for fueling the phosphagen energy system prior to maximal short sprint efforts without causing GI distress.
Coach prompt
Use "The 100m Pre-Race Protocol: Meal Timing for the Phosphagen System" as the one-page recap for this topic.
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Topic snapshot
Key action
The 100m Pre-Race Protocol: Meal Timing for the Phosphagen System
Read time
3 min
Audience
Athlete + Coach
Start here
An evidence-based timeline for fueling the phosphagen energy system prior to maximal short sprint efforts without causing GI distress.
Best next move
Use it this week
Use "The 100m Pre-Race Protocol: Meal Timing for the Phosphagen System" as the one-page recap for this topic.
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Use the topic like a clear checklist
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Read the topic here, then download the PDF only when you need an offline copy.
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Open the sections you need, then share the same topic link with coaches, parents, or athletes.
Quick start
Start here
An evidence-based timeline for fueling the phosphagen energy system prior to maximal short sprint efforts without causing GI distress.
Key points
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- title: "The 100m Pre-Race Protocol: Meal Timing for the Phosphagen System"
- category: Specific Populations
The Phosphagen Fueling Timeline
`mermaid
- timeline
- title The 100m Pre-Race Protocol
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
Use it this week
Use "The 100m Pre-Race Protocol: Meal Timing for the Phosphagen System" as the one-page recap for this topic.
Source topics
100m nutrition • pre-race meal • phosphagen system • sprint start • track meet fueling