1
Make the next meal easier
At home
Keep familiar breakfast, lunch, snack, and dinner options available.
Aspire XC Family Support
XC Parent Guide
Support the runner at home without turning food, weight, or fatigue into a team debate.
2
Focus on support, not control
Talk about food
Ask what would make the next practice or meet easier to fuel.
3
One hard day is not the whole story
Listen for patterns
Repeated fatigue, illness, injury, low mood, or appetite change deserves attention.
4
Do not diagnose from the sideline
Route the concern
Coaches can notice and refer; clinicians assess iron, injury, RED-S, and GI concerns.
The home plan is food access, calm language, and early referral when patterns persist.
Home jobmake food available
Coach jobnotice and route
Medical jobassess and treat