TL;DR Card

• High school runners need more fuel than most families expect.
• Build a repeatable daily pattern: meals plus strategic snacks.
• Never skip post-practice recovery.
• At 7,100 ft, hydration and iron support should start before performance drops.

The Unique Challenges

High school runners face:

• Rapid growth and development
• Academic demands
• Irregular schedules
• Limited control over food options
• Peer pressure
• Misinformation from social media

---

Energy Needs

They Need More Than Adults Think

Factor	Impact
Growth	Additional 500-1000+ calories vs. adult
Training	Additional 300-800+ calories depending on volume
Total needs	Often 2500-4000+ calories/day

Signs of Not Eating Enough

• Constant fatigue
• Irritability
• Declining performance
• Frequent illness
• (Females) Missing periods
• Stress fractures

---

Daily Eating Structure

The Reality

School schedules don't align with ideal timing:

• Early morning training
• Limited lunch time
• After-school practice
• Late dinners

Making It Work

Time	Strategy
Before school	Something, even if small
Mid-morning	Snack between classes
Lunch	Real meal, not just snacking
Before practice	Snack if lunch was hours ago
After practice	Recovery food/drink
Dinner	Full meal
Before bed	Snack if needed

---

Fueling Around Training

AM Practice (Before School)

Upon waking (if anything):

• Toast
• Banana
• Granola bar
• Applesauce

After practice/Before school:

• Full breakfast
• Don't skip because "I just ran"

PM Practice (After School)

Pre-practice snack (if needed):

• 1-2 hours after lunch
• Something simple
• Not too much if practice is soon

Post-practice:

• Recovery nutrition within 30-60 min
• Then dinner

---

School Lunch Strategies

Making Cafeteria Work

Choose	Avoid (Most Days)
Meat/protein options	Deep-fried everything
Starch (rice, pasta, bread)	Only junk food
Fruit and vegetables	Skipping lunch
Milk or water	Just soda

Packing Lunch

• More control
• Better timing
• Can customize
• Include: protein + carb + fruit/veg + drink

Brown Bag Ideas

• PB&J + apple + yogurt
• Meat/cheese sandwich + baby carrots + granola bar
• Pasta salad with chicken + fruit

---

Snacking For Athletes

Why Snacks Matter

• Bridge gaps between meals
• Support training
• Maintain energy for focus

Good Options

Category	Examples
Quick carbs	Granola bars, pretzels, fruit
Protein + carb	Cheese + crackers, yogurt, PB + apple
Portable	Bars, trail mix, fruit

Keep in Locker/Bag

• Non-perishable snacks for emergencies
• Water bottle

---

Social and Peer Challenges

Diet Fads

• Avoid following what teammates do blindly
• "Clean eating" can become restriction
• Cutting carbs hurts performance
• What works for one doesn't work for all

Social Media

• Not reliable source
• Influencers aren't qualified
• Seek credible sources
• Talk to sports dietitian

---

Female High School Athletes

Additional Concerns

• Menstrual cycle developing
• Higher iron needs
• Bone density development
• Risk for RED-S

Key Nutrients

Nutrient	Why
Calcium	Peak bone mass window (can't make up later)
Iron	Menstruation + running
Vitamin D	Bone development
Overall energy	Hormonal health

Red Flags

• Missing periods
• Stress fractures
• Fatigue
• Weight loss

---

Male High School Athletes

Often Underestimate Needs

• Rapid growth phase
• High metabolism
• May need 3500-4500+ calories
• "Can't eat enough" is common

Key Focus

• Adequate total energy
• Protein for muscle development
• Don't skip meals

---

Hydration

School Day Challenges

• Limited water fountain access
• Bathrooms during class
• Easy to fall behind

Strategies

• Bring water bottle (refillable)
• Drink at every opportunity
• Don't wait until practice to hydrate

---

Sample Day

High School Runner (~3000 calories)

6:30 AM: Toast + peanut butter + milk

10:00 AM (snack): Granola bar

12:00 PM (lunch): Turkey sandwich, apple, yogurt, water

3:00 PM (pre-practice): Banana + crackers

5:30 PM (after practice): Chocolate milk

6:30 PM (dinner): Chicken, rice, vegetables, salad

9:00 PM: Cereal + milk

---

For Parents/Coaches

Support Without Pressure

• Provide food without policing
• No weight comments
• Model healthy eating
• Don't restrict

When to Seek Help

• Signs of undereating
• Obsessive food behaviors
• Significant weight changes
• Performance decline despite training

---

Quick Reference

Daily Checklist

• Breakfast (don't skip)
• Mid-morning snack
• Lunch (real meal)
• Pre-practice fuel (if needed)
• Post-practice recovery
• Dinner
• Hydrated throughout

---

For high school athlete nutrition, book at aspireperformancerd.com

TL;DR Card

• High school runners need more fuel than most families expect.
• Build a repeatable daily pattern: meals plus strategic snacks.
• Never skip post-practice recovery.
• At 7,100 ft, hydration and iron support should start before performance drops.

The Unique Challenges

High school runners face:

• Rapid growth and development
• Academic demands
• Irregular schedules
• Limited control over food options
• Peer pressure
• Misinformation from social media

---

Energy Needs

They Need More Than Adults Think

Factor	Impact
Growth	Additional 500-1000+ calories vs. adult
Training	Additional 300-800+ calories depending on volume
Total needs	Often 2500-4000+ calories/day

Signs of Not Eating Enough

• Constant fatigue
• Irritability
• Declining performance
• Frequent illness
• (Females) Missing periods
• Stress fractures

---

Daily Eating Structure

The Reality

School schedules don't align with ideal timing:

• Early morning training
• Limited lunch time
• After-school practice
• Late dinners

Making It Work

Time	Strategy
Before school	Something, even if small
Mid-morning	Snack between classes
Lunch	Real meal, not just snacking
Before practice	Snack if lunch was hours ago
After practice	Recovery food/drink
Dinner	Full meal
Before bed	Snack if needed

---

Fueling Around Training

AM Practice (Before School)

Upon waking (if anything):

• Toast
• Banana
• Granola bar
• Applesauce

After practice/Before school:

• Full breakfast
• Don't skip because "I just ran"

PM Practice (After School)

Pre-practice snack (if needed):

• 1-2 hours after lunch
• Something simple
• Not too much if practice is soon

Post-practice:

• Recovery nutrition within 30-60 min
• Then dinner

---

School Lunch Strategies

Making Cafeteria Work

Choose	Avoid (Most Days)
Meat/protein options	Deep-fried everything
Starch (rice, pasta, bread)	Only junk food
Fruit and vegetables	Skipping lunch
Milk or water	Just soda

Packing Lunch

• More control
• Better timing
• Can customize
• Include: protein + carb + fruit/veg + drink

Brown Bag Ideas

• PB&J + apple + yogurt
• Meat/cheese sandwich + baby carrots + granola bar
• Pasta salad with chicken + fruit

---

Snacking For Athletes

Why Snacks Matter

• Bridge gaps between meals
• Support training
• Maintain energy for focus

Good Options

Category	Examples
Quick carbs	Granola bars, pretzels, fruit
Protein + carb	Cheese + crackers, yogurt, PB + apple
Portable	Bars, trail mix, fruit

Keep in Locker/Bag

• Non-perishable snacks for emergencies
• Water bottle

---

Social and Peer Challenges

Diet Fads

• Avoid following what teammates do blindly
• "Clean eating" can become restriction
• Cutting carbs hurts performance
• What works for one doesn't work for all

Social Media

• Not reliable source
• Influencers aren't qualified
• Seek credible sources
• Talk to sports dietitian

---

Female High School Athletes

Additional Concerns

• Menstrual cycle developing
• Higher iron needs
• Bone density development
• Risk for RED-S

Key Nutrients

Nutrient	Why
Calcium	Peak bone mass window (can't make up later)
Iron	Menstruation + running
Vitamin D	Bone development
Overall energy	Hormonal health

Red Flags

• Missing periods
• Stress fractures
• Fatigue
• Weight loss

---

Male High School Athletes

Often Underestimate Needs

• Rapid growth phase
• High metabolism
• May need 3500-4500+ calories
• "Can't eat enough" is common

Key Focus

• Adequate total energy
• Protein for muscle development
• Don't skip meals

---

Hydration

School Day Challenges

• Limited water fountain access
• Bathrooms during class
• Easy to fall behind

Strategies

• Bring water bottle (refillable)
• Drink at every opportunity
• Don't wait until practice to hydrate

---

Sample Day

High School Runner (~3000 calories)

6:30 AM: Toast + peanut butter + milk

10:00 AM (snack): Granola bar

12:00 PM (lunch): Turkey sandwich, apple, yogurt, water

3:00 PM (pre-practice): Banana + crackers

5:30 PM (after practice): Chocolate milk

6:30 PM (dinner): Chicken, rice, vegetables, salad

9:00 PM: Cereal + milk

---

For Parents/Coaches

Support Without Pressure

• Provide food without policing
• No weight comments
• Model healthy eating
• Don't restrict

When to Seek Help

• Signs of undereating
• Obsessive food behaviors
• Significant weight changes
• Performance decline despite training

---

Quick Reference

Daily Checklist

• Breakfast (don't skip)
• Mid-morning snack
• Lunch (real meal)
• Pre-practice fuel (if needed)
• Post-practice recovery
• Dinner
• Hydrated throughout

---

For high school athlete nutrition, book at aspireperformancerd.com