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
For high school athlete nutrition, book at aspireperformancerd.com