1
Breakfast is the first practice plan
Before school
Use a familiar meal or smaller option rather than starting the day on nothing.
Aspire XC School Day
XC School-Day Fueling
Close the gap between breakfast, lunch, practice, and dinner.
2
Lunch has to carry the afternoon
At lunch
Build around a carb food, a protein food, fruit or vegetables, and a drink.
3
Bridge the late-afternoon gap
Before practice
Use a portable carb snack when lunch was early or practice is long.
4
Do not wait for a perfect dinner
After practice
Use a recovery snack when dinner is more than a short ride away.
A well-fed school day makes XC practice easier to recover from.
Morningbreakfast starts the day
Afternoonsnack bridges practice
After practicerecover before dinner