Aspire Youth Runner Fueling
Adolescent Runner Nutrition
Adolescent runners are fueling for two jobs at once: growth and training. That is why skipped meals, light lunches, or weak recovery show up so quickly as low energy, poor mood, and stalled performance.
30-60
use a snack before practice
Daily structureThree meals is the floor, not the whole planSchool lunch counts, so weak lunches often create weak practices.
Before practiceUse simple carbs if the school day ran longYoung athletes often say they are fine until the second half of practice proves otherwise.
HydrationWater bottle habits should be taught, not assumedRefill the bottle during school and continue drinking after practice.
Growing runners need more structure around food because growth does not pause for sport.