Is My Runner Eating Enough?

The 10-Question Parent Checklist

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Why This Matters

Underfueling is the #1 nutritional problem in high school distance runners. It's often unintentional — athletes get busy, skip meals, or just don't realize how much fuel competitive running requires.

This checklist will help you spot the warning signs early.

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The Checklist

Answer honestly about the last 2-4 weeks. Check all that apply.

🍽️ Eating Patterns

• 1. Does your athlete eat breakfast every day?

  • If they regularly skip breakfast, they're starting every day in a deficit.

• 2. Are they eating within 30 minutes after practice?

  • No recovery snack = slower rebuilding and increased soreness.

• 3. Are they eating 5+ times per day (3 meals + 2+ snacks)?

  • Runners burning 2,500-4,000+ cal/day cannot get enough fuel in 3 meals.

• 4. Do they bring a snack to eat between lunch and practice?

  • The 3.5-5 hour gap between school lunch and practice is the biggest fueling failure point.

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⚠️ Warning Signs

• 5. Have their race times stalled or gotten worse despite consistent training?

  • Underfueled athletes can train hard but get zero adaptation from the work.

• 6. Are they getting sick more often than teammates (colds, infections)?

  • Low energy availability suppresses the immune system.

• 7. Have they had a stress fracture or recurring injuries?

  • Even one stress fracture should trigger a full nutrition audit. Two = urgent referral.

• 8. (Female athletes) Have they lost their period or become irregular?

  • Period loss is NOT normal for runners. It signals bone loss is already happening.

• 9. Do they seem more fatigued, moody, or anxious than usual?

  • Underfueling affects mood, concentration, and motivation — not just running.

• 10. Have they expressed guilt about eating, avoided team meals, or developed rigid food rules?

  • These can be early signs of disordered eating and need professional attention.

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Scoring

Checked Boxes	What It Means
0-1	✅ Your runner is likely fueling well. Keep it up.
2-3	⚠️ Minor gaps — focus on the specific items checked. Easy fixes.
4-5	🟠 Moderate concern — multiple fueling gaps are affecting performance. Make changes this week.
6+	🔴 High concern — your athlete is likely underfueling. Consider a consultation with a sports dietitian.

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If You Checked 4+, Start Here

This Week

1. Add the pre-practice snack. This single change has the highest impact.
2. Ensure breakfast happens every morning. Even a banana + granola bar counts.
3. Stock the car/backpack with recovery snacks — chocolate milk, PBJ, protein bars.

This Month

4. Talk with your athlete's coach about what you've noticed.
5. Schedule a ferritin blood test (see your pediatrician — request ferritin, not just hemoglobin).
6. Consider a sports nutrition consultation — aspireperformancerd.com

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What You Should Know

Fact	Why It Matters
HS runners need 2,500-4,500+ cal/day	That's 500-1,500 more than a non-athlete teen
School lunch provides ~750-850 cal	Athletes need 1,200+ at lunch
52% of female distance runners are iron deficient	Low ferritin causes fatigue before anemia shows up
Recovery nutrition within 30 min = 29% better next-day performance	Timing matters, not just total intake

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The #1 Thing Parents Get Wrong

Assuming their athlete will eat when they're hungry. Teens are busy, distracted, and often suppress appetite after exercise. They need food available and scheduled, not just accessible. Pack the snacks. Stock the fridge. Make recovery automatic.

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From your team's nutrition program — aspireperformancerd.com