You're Not Underperforming—You're Underfuelled: How to Eat for Sprinting

You asked, so I’m answering girl—how the hell do we fuel properly for sprinting?

There’s a lot of noise out there. Some say “sprints are short, so you don’t need much.” But if you've ever sprinted properly—I mean real, all-out, full-body-on-fire kind of sprinting—you’ll know that’s not true.

In this EP, I break down the exact science behind the three energy systems your body uses when sprinting (yes, three—not just one), and then I walk you through how I actually fuel for sprint sessions. I’m talking about real strategy—not theory—what I eat, when I eat it, and why.

I’ll show you how fuelling well can make the difference between power and burnout. Between flying and flailing. If you're training for performance (or aesthetics), this is a game-changer.

Key Takeaways:

• What energy systems power sprinting (ATP-PCr, glycolytic, and aerobic)
• Why creatine and carbohydrates are essential for short, explosive efforts
• What to eat before, during, and after a sprint session for peak performance
• The difference between fuelling for general training vs sprint-specific sessions
• How under-fuelling kills your power output and stalls your progress
• A step-by-step breakdown of my own pre-, intra-, and post-sprint fuelling strategy
• Why most women aren’t actually sprinting hard enough to need advanced fuelling—but how to work up to it
• How to personalise your sprint fuelling plan based on your intensity, duration, and recovery needs

Quotes: “Trying to sprint without fuel is like pushing the gas pedal with an empty tank—it splutters and stalls. That’s your body under-fueled.”

“It’s not just about pre-workout meals. How you fuel across the day—and week—builds your power, not just your plate.”

“You don’t earn power with discipline. You earn it with precision—and food is part of that precision.”

“Most women aren’t sprinting hard enough to need intra-workout fuel. But if you are? A couple of dates and some EAAs might just change the game.”

“Science is great—but experience is better. I’ve spent the last year testing this on my own body. Here’s what works.”

Studies, Research & Protocols Mentioned

Smith-Ryan, A.E., Fukuda, D.H., Stout, J.R., et al. (2021). "Creatine Supplementation in Women’s Health: A Lifespan Perspective." Published in Nutrients, 13(3): 877. 🔗 Read it on PubMed

Parolin, M.L. et al. (1999). "Regulation of skeletal muscle glycogen phosphorylase and PDH during maximal intermittent exercise." Published in American Journal of Physiology. 🔗 Read on PubMed

Balsom, P.D. et al. (1999). "High-intensity exercise and muscle glycogen availability." Published in Sports Medicine. 🔗 Abstract via PubMed

Nicholas, C.W. et al. (1995). "Carbohydrate ingestion during intermittent high-intensity running." Published in Journal of Sports Sciences. 🔗 Study Link

Tools & Products Mentioned

• Chronometer App – where you track your macros and fuelling throughout the day
• EAAs (Essential Amino Acids) – what you sip during warm-ups
• Creatine Supplement – recommended as a foundational daily supplement
• Electrolytes – used to maintain performance intensity during 90-min sprint sessions

Like the episode? Here’s how you can support the show girl: This podcast grows through word of mouth and warrior women sharing it. If this episode helped you: Subscribe so you never miss an EP. Share it with a woman who trains hard but still feels depleted  Leave a review on Spotify or Apple—it helps new women find the show Tag me @amykatebowe on Instagram with your biggest takeaway girl