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A 10-question checklist to help parents identify if their teen runner is underfueling.
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.
Answer honestly about the last 2-4 weeks. Check all that apply.
1. Does your athlete eat breakfast every day?
2. Are they eating within 30 minutes after practice?
3. Are they eating 5+ times per day (3 meals + 2+ snacks)?
4. Do they bring a snack to eat between lunch and practice?
5. Have their race times stalled or gotten worse despite consistent training?
6. Are they getting sick more often than teammates (colds, infections)?
7. Have they had a stress fracture or recurring injuries?
8. (Female athletes) Have they lost their period or become irregular?
9. Do they seem more fatigued, moody, or anxious than usual?
10. Have they expressed guilt about eating, avoided team meals, or developed rigid food rules?
| 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. |
| 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 |
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.
From your team's nutrition program — aspireperformancerd.com
A 10-question checklist to help parents identify if their teen runner is underfueling.
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.
Answer honestly about the last 2-4 weeks. Check all that apply.
1. Does your athlete eat breakfast every day?
2. Are they eating within 30 minutes after practice?
3. Are they eating 5+ times per day (3 meals + 2+ snacks)?
4. Do they bring a snack to eat between lunch and practice?
5. Have their race times stalled or gotten worse despite consistent training?
6. Are they getting sick more often than teammates (colds, infections)?
7. Have they had a stress fracture or recurring injuries?
8. (Female athletes) Have they lost their period or become irregular?
9. Do they seem more fatigued, moody, or anxious than usual?
10. Have they expressed guilt about eating, avoided team meals, or developed rigid food rules?
| 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. |
| 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 |
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.
From your team's nutrition program — aspireperformancerd.com
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