Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

100 Meter Nutrition Strategy

13 May 2025 · 0 min

Watch on YouTube

0:29

In this brief coaching segment, the speaker shares the two core habits that helped a 100‑meter sprinter achieve an 11.3‑second personal record. First, the athlete follows a strict, high‑carbohydrate, high‑protein eating schedule—breakfast, lunch, dinner, plus two snacks each day—to ensure consistent energy and muscle recovery. Second, the sprinter supplements with creatine, which the speaker claims is the primary fuel source for the 100‑meter dash. He emphasizes that creatine only translates into performance gains when the overall nutrition plan is already optimized; without both components, a sprinter may be leaving a significant performance improvement on the table.

My 100-meter sprinter just PR'd with an 11.3-second time. Here are the two things that I have him being stupid consistent with. Number one, he's eating breakfast, lunch, dinner, and two snacks a day, high carb, high protein. The second thing we have him doing is taking creatine. In the 100-meter dash, creatine is the number one fuel that your body is using. Now, taking creatine without having a good nutrition plan dialed in isn't going to do anything, but if you have your nutrition locked in and you're not taking creatine as a sprinter, you're leaving a huge PR on the table right now.