Cross country season may already be underway, but it's never too late to learn how to fuel properly. Nutrition is important at any age and especially vital for young athletes. Let’s start by understanding macronutrients, which will help you visualize what your meals and snacks should look like.

Macronutrients include carbohydrates (carbs), protein, and fats. These are needed in large amounts to keep your body functioning well, especially during training and competition. Carbs are your body’s primary fuel source. Complex carbs, such as whole grains, beans, fruits, and starchy vegetables like potatoes, corn, and peas, take longer to digest and provide longer-lasting energy. These are best eaten three to four hours before a run or after a run. Refined carbs, such as white bread, pasta, white rice, and some granola bars, are easier to digest and provide quicker energy because they’ve been stripped of fiber. Simple carbs, like applesauce, juice, maple syrup, fruit snacks, sports drinks, and gels, are digested very quickly and are ideal within 30 minutes of a run or during exercise.

Protein is essential for strengthening and repairing muscles. Good sources of complete protein, which contain all nine essential amino acids, include chicken, red meat, eggs, fish, Greek yogurt, and tofu. Protein is especially important after a run to support recovery, but it should be eaten in smaller amounts less than two hours before a run since it digests slowly and doesn’t provide quick energy like carbs.

Fat is also an important macronutrient. It supports long-term energy storage, hormone regulation, the absorption of fat-soluble vitamins, and reduces inflammation. 

Healthy fat sources include olive oil, avocado, nuts, seeds, salmon, and sardines. These fats are best included in meals eaten three to four hours before a run or after exercise but should be limited close to a run due to slower digestion and lack of quick energy.

Micronutrients, which include vitamins and minerals, are needed in smaller amounts but are still crucial for health and performance. As a young runner, you can usually meet your needs through food. Key micronutrients to focus on include vitamins B, C, D, and K, along with minerals like iron, magnesium, zinc, and calcium. Following a well-balanced diet that includes a variety of proteins, carbs, healthy fats, and colorful fruits and vegetables at each meal will help ensure your body gets the nutrients it needs to perform well.

A daily fueling plan should include three meals and in addition one to three snacks, depending on your energy needs. Athletes running less than 20 miles per week or exercising fewer than four hours weekly can follow a 2:1 ratio of carbs to protein using The Hand Model method (CLICK HERE to learn about The Hand Model method in the free Metabolic Efficiency Training masterclass). For instance, these meals or your plate should consist of 2 hand portions of carbs with 75% from colorful fruits and vegetables and about 25% from complex carbs like grains and starches to 1 hand portion of protein, along with a serving of healthy fats. Snacks are helpful before early morning runs or anytime it has been more than four hours since your last meal. Post-workout snacks should be eaten within 30 to 60 minutes and include both a carbohydrate and protein source to replenish energy stores and aid muscle repair.

Athletes running 20 to 40 miles per week or exercising four to eight hours weekly should follow a 2:1 to 3:1 ratio of carbs to protein. Meals should include 2 to 3 hand portions of carbs with 50% from fruits and vegetables and 50% from complex carbs to 1 hand portion of protein, along with one to two servings of fat. One to three snacks should also be included throughout the day. 

For athletes running more than 40 miles per week or exercising over eight hours weekly should follow a 3:1 ratio of carbs to protein. Meals should consist of 3 hand portions of carbs with 25% from fruits and vegetables and 75% from complex carbs to 1 hand portion of protein, along with one to three servings of fat and two to three snacks per day.

For race day, proper fueling begins the night before. Dinner should follow a 3:1 carb to protein ratio using the Hand Model Method, and fiber intake from fruits and vegetables should be reduced in meals and snacks to allow for more carbs and to prevent digestive issues. On the morning of the race, eat breakfast two to four hours before your race. A good example would be a bagel with peanut butter, a banana, and 12 to 20 ounces of water with an electrolyte supplement such as Gatorade, Nuun, or Skratch. Twenty to sixty minutes before the race, eat a small snack containing simple carbohydrates for quick energy and sip water with electrolytes, totaling up to 10 to 12 ounces. Examples of quick-energy snacks to have before a race include a gel, fruit snacks, an applesauce pouch, or 10 to 12 ounces of a sports drink like Gatorade.

After the race, it’s important to refuel promptly. Within 30 to 60 minutes, consume fluids and food. Ideally, eat a well-balanced meal that follows a 3:1 carb to protein ratio. If that’s not possible, start with a snack that includes both carbs and protein, then eat a full meal within two hours. Examples of good post-race snacks include a protein shake such as Fairlife or Muscle Milk paired with a banana or granola bar, or a protein bar like a Clif Builder’s Bar or Bobo’s Protein Bar.

Want more personalized advice? REACH OUT out to me so I can help your young athlete fuel better to support their health and running performance!

PS-Don’t forget to check out the eNRG Performance YouTube channel. We have a ton of great learning resources for you there!