I think you're being a little paranoid about muscle catabolism. Your body is a little more efficient than you're giving it credit for. You're not going to lose all your muscle if you wait an hour before you eat.
If you do sprint workouts, you'll notice you tend to feel like ralphing post workout. Sometimes it takes a good hour before I feel like I can keep food down. And I've yet to notice muscle loss from waiting for an hour before I eat post workout.
My sprint workouts are a little different than the article's - this morning I warmed-up by jogging two laps, then I did 10 100 meter sprints - sprint 100, walk back to start, repeat. My other sprint workout is 5-6 200 meter sprints. Since today's sprint workout took place of a leg workout, I finished up with 2 sets of 100 meter walking lunges - lunge 100 meters, walk 100 meters, lunge 100 meters.