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Energy Requirements for a 100m Sprint

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Energy Requirements for a 100m Sprint
Two runners are in starting blocks. Photo Credit Jacob Ammentorp Lund/iStock/Getty Images

Overview

Non-athletes and athletes both need the same basic nutrients. Both groups of people need vitamins and minerals, especially when exercising. However, athletes need more calories and more fluids to replenish their supplies. Because they participate in an activities that are strenuous, like running a 100 meter dash, athletes need the energy to last.

Fluid Regeneration

Because you will only run for 15 to 20 seconds to do a 100 meter sprint, fluid regeneration isn't something critical to worry about. However, you're burning about 99 calories a minute while sprinting. This is a huge amount of energy, so it is important to be hydrated fully before and after the run. Also, hydration is important when training, because you are training so intensely in small bursts. Some sports drinks contain so many carbs that they can actually dehydrate, so water is often best.

Carbohydrates

Athletes often need more carbohydrates than non-athletes. The normal dietary guideline suggests getting 50 to 60 percent of your calories from carbs. If you're an athlete and training a lot, that number can be as high as 70 percent. Energy bars are a good source of quick carbs. Because the 100 meter sprint is a short burst of energy, the energy will come completely from the carbohydrates in your body.

Creatine

Creatine is a naturally occurring organic acid that supplies energy to muscle cells. It wasn't popular as a supplement for exercise until the 1992 Olympics, when Lindford Christie used it in the 100 meter sprint. Since then, it has become widely used as a substance to increase muscular development, especially when combined with carbohydrates. The long term effects of creatine are unknown, so take it cautiously, and consult your doctor first. Because creatine does increase muscle mass, it can be helpful for the 100 meter sprint.

Vitamins and Minerals

If you're eating a balanced diet that includes a lot of fruits and vegetables, you should not need to take a vitamin supplement. The fruits and vegetables are good sources of sugars and carbs you need as an athlete, and are full of the vitamins and minerals you need as well.

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